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(2257, 1, '2017-11-02 08:00:36', '2017-11-02 08:00:36', 'Over the year my diet has change considerably and also my grocery shopping. First let me clarify the word diet; for so many people this word has a negative quality because it means to restrict oneself of some kind of food in order to loser weight. In this post, when I talk about diet, I simply refer to the kind of food I eat.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/10/images.jpg\"><img class=\"alignright wp-image-2267 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/10/images-300x168.jpg\" alt=\"Grocery, Yoga teacher Training, Yoga Teacher Training Nanaimo, Nanaimo, YTT, 200 hours YTT, 200 hours YTT Nanaimo, YTT Nanaimo, VIU, Vancouver Island University, Yoga Nanaimo, Yoga, Training, Training Nanaimo, Yoga Certification, Yoga Certification Nanaimo, Vinyasa Yoga, Vinyasa Yoga Nanaimo, Yin Yoga Nanaimo, Bootcamp Nanaimo, Personal Training Nanaimo, Personal Trainer Nanaimo, Bootcamp Nanaimo, Fitness class Nanaimo, Health Nanaimo, Nutrition Nanaimo, Wellness Nanaimo, Workout Nanaimo, Sculpt Nanaimo Can Fit Pro Certification, Fitness Instructor Specialist, Pro Trainer Nanaimo, Pro Trainer, Experience Yoga Instructor, Experience Yoga Teacher, Experience Yoga Instructor Nanaimo, Experience Yoga teacher Nanaimo\" width=\"300\" height=\"168\" /></a>I used to eat for pleasure, indulging on high sugar food and dessert. This type of diet was not good for my body nor my mind. I was often feeling guilty for the food I’ve ate and was stuck in an unhealthy pattern. I’ve also tried to have a diet that kept lean and even tried doing a bodyfitness competition. I had to lower my body fat as much as possible. Lately I’ve been trying to eat food with an environmental consciousness and that why I’ve become a vegetarian. I am also a mother of two young boys and have limited time to cook, so I need simplicity. My partner and I also made a commitment to find new way to eat healthy nourishing food while maintaining our budget. It seems like in the last few years its getting harder to stretch our dollars on food. The price of food has come up a lot and we need to have a plan in place to know spend only so much money on food. It\'s been estimated that food will go up 5% just in 2017, for most households, grocery is the biggest expense they have. I wanted to share the fews tips I’ve discovered on how to save some money on groceries.\r\n\r\n- <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/10/download-4-1.jpg\"><img class=\"size-full wp-image-2273 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/10/download-4-1.jpg\" alt=\"Yoga teacher Training, Yoga Teacher Training Nanaimo, Nanaimo, YTT, 200 hours YTT, 200 hours YTT Nanaimo, YTT Nanaimo, VIU, Vancouver Island University, Yoga Nanaimo, Yoga, Training, Training Nanaimo, Yoga Certification, Yoga Certification Nanaimo, Vinyasa Yoga, Vinyasa Yoga Nanaimo, Yin Yoga Nanaimo, Bootcamp Nanaimo, Personal Training Nanaimo, Personal Trainer Nanaimo, Bootcamp Nanaimo, Fitness class Nanaimo, Health Nanaimo, Nutrition Nanaimo, Wellness Nanaimo, Workout Nanaimo, Sculpt Nanaimo Can Fit Pro Certification, Fitness Instructor Specialist, Pro Trainer Nanaimo, Pro Trainer, Experience Yoga Instructor, Experience Yoga Teacher, Experience Yoga Instructor Nanaimo, Experience Yoga teacher Nanaimo, grocery\" width=\"280\" height=\"180\" /></a>First tip to save on grocery; try to grow some food during the summer. Some of the essential food that we grow are tomatoes, potatoes, squash, corn, beans, onions, garlic and almost forgot honey. Theses food items are easy to grow and store to eat during the winter. Its also really nice to know that your food will help the environment and are grown without chemical or GMO. Growing food its also a great opportunity to be outdoor with our kids and there are so many discoveries to be made in the process. We currently have the opportunity to rent our neighbour\'s yard and grow food on half acre. Be aware that there are so many options to grow food even if you don’ have the space to. I believe its one of the best time and health investment you can do for yourself and the mother Earth.\r\n\r\n- <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/10/download-1-2.jpg\"><img class=\"size-medium wp-image-2268 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/10/download-1-2-300x120.jpg\" alt=\"Yoga teacher Training, Yoga Teacher Training Nanaimo, Nanaimo, YTT, 200 hours YTT, 200 hours YTT Nanaimo, YTT Nanaimo, VIU, Vancouver Island University, Yoga Nanaimo, Yoga, Training, Training Nanaimo, Yoga Certification, Yoga Certification Nanaimo, Vinyasa Yoga, Vinyasa Yoga Nanaimo, Yin Yoga Nanaimo, Bootcamp Nanaimo, Personal Training Nanaimo, Personal Trainer Nanaimo, Bootcamp Nanaimo, Fitness class Nanaimo, Health Nanaimo, Nutrition Nanaimo, Wellness Nanaimo, Workout Nanaimo, Sculpt Nanaimo Can Fit Pro Certification, Fitness Instructor Specialist, Pro Trainer Nanaimo, Pro Trainer, Experience Yoga Instructor, Experience Yoga Teacher, Experience Yoga Instructor Nanaimo, Experience Yoga teacher Nanaimo\" width=\"300\" height=\"120\" /></a>Second tip to save on grocery; buy bulk food. We like buying bulk food like oatmeal, rice, quinoa, raisins, beans, sunflower seed, popcorn, nutritional yeast, coconut oil. It seems like a lot of money to put up front when you buy such big quantity but you can save so much money on the long run. It can also limit all the trips to the grocery store.\r\n\r\n- Third tip to save on grocery; don’t buy processed food, take the time to research some good recipes and plan ahead of time. Making your own meals from scratch is one of the biggest ways you can save money. The more prepared food is, the more it usually costs and its usually pretty unhealthy. Also when you cook, make sure you make too much so you can freeze some, take it for lunch, share it with friend. That will also help you save some excuse to have to go out to buy some food because you are hungry and are running out of time.\r\n\r\nI am back to blogging and in the next few post I will write I will share with you some simple recipes I have been playing with lately. To spike your curiosity I’ve got the easy, delicious and filling morning overnight soak oat, the granola bars the kids won’t stop eating (and that you can fed them knowing how healthy they are) and a roasted veggies casserole.\r\n\r\nYou can also check theses post:\r\n<ul>\r\n 	<li>Dieting; Paleo, Vegan, Gluten Free, Detox... so many different forms of diet. Is it healthy? <a href=\"http://www.choose2be.ca/dieting-nanaimo/\">Click here to read more.</a></li>\r\n 	<li>Nourishing your body to decrease inflammation and to help lose weight. <a href=\"http://www.choose2be.ca/decrease-inflammation/\">Click here to read more. </a></li>\r\n</ul>\r\nWould love to hear from you\r\nVero', 'How to save money on grocery, while eating healthy nourishing food.', '', 'publish', 'open', 'open', '', 'tips-saving-grocery', '', '', '2017-10-31 19:03:03', '2017-10-31 19:03:03', '', 0, 'http://www.choose2be.ca/?p=2257', 0, 'post', '', 0),
(2259, 1, '2017-10-22 05:25:41', '2017-10-22 05:25:41', 'Over the year my diet has change considerably. First let me clarify the word diet; for so many people this word has a negative quality because it means to restrict oneself of some kind of food in order to loser weight. In this post, when I talk about diet, I simply refer to the kind of food I eat.\r\n\r\nI used to eat for pleasure, indulging on high sugar food and dessert. This type of diet was not good for my body nor my mind. I was often feeling guilty for the food I’ve ate and was stuck in an unhealthy pattern. I’ve also tried to have a diet that kept lean and even tried doing a bodyfitness competition. I had to lower my body fat as much as possible. Lately I’ve been trying to eat food with an environmental consciousness and that why I’ve become a vegetarian. I am also a mother of two young boys and have limited time to cook, so I need simplicity. My partner and I also made a commitment to find new way to eat healthy nourishing food while maintaining our budget. It seems like in the last few years its getting harder to stretch our dollars on food. The price of food has come up a lot and we need to have a plan in place to know spend only so much money on food. It\'s been estimated that food will go up 5% just in 2017, for most households, grocery is the biggest expense they have. I wanted to share the fews tips I’ve discovered on how to save some money on groceries.\r\n\r\n- First tip; try to grow some food during the summer. Some of the essential food that we grow are tomatoes, potatoes, squash, corn, beans, onions, garlic and almost forgot honey. Theses food items are easy to grow and store to eat during the winter. Its also really nice to know that your food will help the environment and are grown without chemical or GMO. Growing food its also a great opportunity to be outdoor with our kids and there are so many discoveries to be made in the process. We currently have the opportunity to rent our neighbour\'s yard and grow food on half acre. Be aware that there are so many options to grow food even if you don’ have the space to. I believe its one of the best time and health investment you can do for yourself and the mother Earth.\r\n\r\n- Second tip; buy bulk food. We like buying bulk food like oatmeal, rice, quinoa, raisins, beans, sunflower seed, popcorn, nutritional yeast, coconut oil. It seems like a lot of money to put up front when you buy such big quantity but you can save so much money on the long run. It can also limit all the trips to the grocery store.\r\n\r\n- Third tip; don’t buy processed food, take the time to research some good recipes and plan ahead of time. Making your own meals from scratch is one of the biggest ways you can save money. The more prepared food is, the more it usually costs and its usually pretty unhealthy. Also when you cook, make sure you make too much so you can freeze some, take it for lunch, share it with friend. That will also help you save some excuse to have to go out to buy some food because you are hungry and are running out of time.\r\n\r\nI am back to blogging and in the next few post I will write I will share with you some simple recipes I have been playing with lately. To spike your curiosity I’ve got the easy, delicious and filling morning overnight soak oat, the granola bars the kids won’t stop eating (and that you can fed them knowing how healthy they are) and a roasted veggies casserole.\r\n\r\nWould love to hear from you\r\nVero', 'How to save money on grocery, while eating healthy nourishing food.', '', 'inherit', 'closed', 'closed', '', '2257-revision-v1', '', '', '2017-10-22 05:25:41', '2017-10-22 05:25:41', '', 2257, 'http://www.choose2be.ca/2257-revision-v1/', 0, 'revision', '', 0),
(2258, 1, '2017-10-21 21:43:45', '2017-10-21 21:43:45', 'Over the year my diet has change considerably. First let me clarify the word diet; for so many people this word has a negative quality because it means to restrict oneself of some kind of food in order to loser weight. In this post, when I talk about diet, I simply refer to the kind of food I eat.\r\n\r\nI used to eat for pleasure, indulging on high sugar food and dessert. This type of diet was not good for my body nor my mind. I was often feeling guilty for the food I’ve ate and was stuck in an unhealthy pattern. I’ve also tried to have a diet that kept lean and even tried doing a bodyfitness competition. I had to lower my body fat as much as possible. Lately I’ve been trying to eat food with an environmental consciousness and that why I’ve become a vegetarian. I am also a mother of two young boys and have limited time to cook, so I need simplicity. My partner and I also made a commitment to find new way to eat healthy nourishing food while maintaining our budget. It seems like in the last few years its getting harder to stretch our dollars on food. The price of food has come up a lot and we need to have a plan in place to know spend only so much money on food. It\'s been estimated that food will go up 5% just in 2017, for most households, grocery is the biggest expense they have. I wanted to share the fews tips I’ve discovered on how to save some money on groceries.\r\n\r\n- First tip; try to grow some food during the summer. Some of the essential food that we grow are tomatoes, potatoes, squash, corn, beans, onions, garlic and almost forgot honey. Theses food items are easy to grow and store to eat during the winter. Its also really nice to know that your food will help the environment and are grown without chemical or GMO. Growing food its also a great opportunity to be outdoor with our kids and there are so many discoveries to be made in the process. We currently have the opportunity to rent our neighbour\'s yard and grow food on half acre. Be aware that there are so many options to grow food even if you don’ have the space to. I believe its one of the best time and health investment you can do for yourself and the mother Earth.\r\n\r\n- Second tip; buy bulk food. We like buying bulk food like oatmeal, rice, quinoa, raisins, beans, sunflower seed, popcorn, nutritional yeast, coconut oil. It seems like a lot of money to put up front when you buy such big quantity but you can save so much money on the long run. It can also limit all the trips to the grocery store.\r\n\r\n- Third tip; don’t buy processed food, take the time to research some good recipes and plan ahead of time. Making your own meals from scratch is one of the biggest ways you can save money. The more prepared food is, the more it usually costs and its usually pretty unhealthy. Also when you cook, make sure you make too much so you can freeze some, take it for lunch, share it with friend. That will also help you save some excuse to have to go out to buy some food because you are hungry and are running out of time.\r\n\r\n<span style=\"color: #4b4b4b;\"><span style=\"font-family: Merriweather, serif;\">I am back to blogging and in the next few post I will write I will share with you some simple recipes I have been playing with lately. To spike your curiosity I’ve got the easy, delicious and filling morning overnight soak oat, the granola bars the kids won’t stop eating (and that you can fed them knowing how healthy they are) and a roasted veggies casserole.</span></span>\r\n\r\n<span style=\"color: #4b4b4b;\"><span style=\"font-family: Merriweather, serif;\">Would love to hear from you.</span></span>\r\n\r\n<span style=\"color: #4b4b4b;\"><span style=\"font-family: Merriweather, serif;\">Vero</span></span>', 'How to save money on grocery, while eating healthy nourishing food.', '', 'inherit', 'closed', 'closed', '', '2257-revision-v1', '', '', '2017-10-21 21:43:45', '2017-10-21 21:43:45', '', 2257, 'http://www.choose2be.ca/2257-revision-v1/', 0, 'revision', '', 0),
(2261, 1, '2017-10-23 08:00:14', '2017-10-23 08:00:14', '<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/10/download-3.jpg\"><img class=\"alignright wp-image-2263 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/10/download-3.jpg\" alt=\"Bellydance, Yoga teacher Training, Yoga Teacher Training Nanaimo, Nanaimo, YTT, 200 hours YTT, 200 hours YTT Nanaimo, YTT Nanaimo, VIU, Vancouver Island University, Yoga Nanaimo, Yoga, Training, Training Nanaimo, Yoga Certification, Yoga Certification Nanaimo, Vinyasa Yoga, Vinyasa Yoga Nanaimo, Yin Yoga Nanaimo, Bootcamp Nanaimo, Personal Training Nanaimo, Personal Trainer Nanaimo, Bootcamp Nanaimo, Fitness class Nanaimo, Health Nanaimo, Nutrition Nanaimo, Wellness Nanaimo, Workout Nanaimo, Sculpt Nanaimo Can Fit Pro Certification, Fitness Instructor Specialist, Pro Trainer Nanaimo, Pro Trainer, Experience Yoga Instructor, Experience Yoga Teacher, Experience Yoga Instructor Nanaimo, Experience Yoga teacher Nanaimo\" width=\"291\" height=\"173\" /></a>I am really grateful for all the bellydance teacher I had and their impressive knowledge of human body. Bellydance helped me to create some body mind connection and engage accurately specific muscle I want to engage. For example; squeezing my glutes at different rhythms or just squeezing one at the time. I also learn to isolate different body part while stabilizing others.</p>\r\n<p class=\"western\">Bellydance definitely helped me to understand how my body can move, from 5 simple movement to all the complexity of movement combination that can happen from theses basics. I want to share theses basic movement with you.</p>\r\n<p class=\"western\">Your hips and torso can move into 5 basic movement pattern:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><strong>Sliding<a name=\"__DdeLink__2_1076333322\"></a> side to side</strong>: keeping the hips or torso parallel to the ground moving them side to side.</li>\r\n 	<li class=\"western\"><strong>Sliding forward and back</strong>: keeping the hips or torso parallel to the ground moving them forward and back.</li>\r\n 	<li class=\"western\"><strong>Tilting</strong>: you can tilt your hip while bending the knee. Your torso can also tilt side to side while going into side bend. One side will extend while the other side lengthen.</li>\r\n 	<li class=\"western\"><strong>Twisting</strong>: this action require lot of core activation. When you twist your hips, I also call this washing machine. When you twist the torso and speed it up, it can become the famous shoulder shimmy. I highly recommend you to practice this one while being immobile in your car and holding the steering wheel. Making sure you are not leaning back on the seat and the hip and well anchor on the seat.</li>\r\n 	<li class=\"western\"><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/10/PelvicTiltBucket1.png\"><img class=\" wp-image-2264 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/10/PelvicTiltBucket1-204x300.png\" alt=\"Yoga teacher Training, Yoga Teacher Training Nanaimo, Nanaimo, YTT, 200 hours YTT, 200 hours YTT Nanaimo, YTT Nanaimo, VIU, Vancouver Island University, Yoga Nanaimo, Yoga, Training, Training Nanaimo, Yoga Certification, Yoga Certification Nanaimo, Vinyasa Yoga, Vinyasa Yoga Nanaimo, Yin Yoga Nanaimo, Bootcamp Nanaimo, Personal Training Nanaimo, Personal Trainer Nanaimo, Bootcamp Nanaimo, Fitness class Nanaimo, Health Nanaimo, Nutrition Nanaimo, Wellness Nanaimo, Workout Nanaimo, Sculpt Nanaimo Can Fit Pro Certification, Fitness Instructor Specialist, Pro Trainer Nanaimo, Pro Trainer, Experience Yoga Instructor, Experience Yoga Teacher, Experience Yoga Instructor Nanaimo, Experience Yoga teacher Nanaimo\" width=\"102\" height=\"150\" /></a>In &amp; out also call tucking</strong>: this movement of the hip mainly use the lower abs to be able to tuck pelvis in while lengthening the lower back. Its such an important movement to understand especially to be able to do any core exercise safely. Same action is possible with the torso and it will mainly use the upper abs to create this movement. I highly recommend trying a Pilates class to help you better understand theses movement.</li>\r\n</ul>\r\n<p class=\"western\">All the 5 movement basic describe above need the right mind body connection to be able to active the right muscle require while keeping the rest of the body stable. Try all of them slowly at first, in front of a mirror to see what you are doing. Sometime what we think we do and what we do are two completely different thing. Standing in front of a mirror will also help you to see the imbalance between both side of body and try to create symmetry. While I practice theses movement, I used to rest my hands on chair placed beside me so I could fully rest my upper body and created good posture. Make sure the breath is fluid, and that you can relax the rest of the body. Adding a smile to your practice might help you to relax more and remember it take time to master any art form, so be patient.</p>\r\n <a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes and for more information about the dance services I offer <a href=\"http://www.choose2be.ca/dance-classes-nanaimo/\">click here</a>.', 'Bellydance help understand how your hips and torso can move; 5 basic movement explain.', '', 'publish', 'open', 'open', '', 'bellydance', '', '', '2017-10-23 03:00:50', '2017-10-23 03:00:50', '', 0, 'http://www.choose2be.ca/?p=2261', 0, 'post', '', 0),
(2262, 1, '2017-11-09 08:00:22', '2017-11-09 08:00:22', '<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/10/zumba-in-the-circuit-logo-2.png\"><img class=\"size-medium wp-image-2279 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/10/zumba-in-the-circuit-logo-2-300x140.png\" alt=\"Yoga teacher Training, Yoga Teacher Training Nanaimo, Nanaimo, YTT, 200 hours YTT, 200 hours YTT Nanaimo, YTT Nanaimo, VIU, Vancouver Island University, Yoga Nanaimo, Yoga, Training, Training Nanaimo, Yoga Certification, Yoga Certification Nanaimo, Vinyasa Yoga, Vinyasa Yoga Nanaimo, Yin Yoga Nanaimo, Bootcamp Nanaimo, Personal Training Nanaimo, Personal Trainer Nanaimo, Bootcamp Nanaimo, Fitness class Nanaimo, Health Nanaimo, Nutrition Nanaimo, Wellness Nanaimo, Workout Nanaimo, Sculpt Nanaimo Can Fit Pro Certification, Fitness Instructor Specialist, Pro Trainer Nanaimo, Pro Trainer, Experience Yoga Instructor, Experience Yoga Teacher, Experience Yoga Instructor Nanaimo, Experience Yoga teacher Nanaimo\" width=\"300\" height=\"140\" /></a>I am super passionate about health and fitness. I spend lot of time searching for the new trends and ideas that come out. In 2006, I found a DVD set on amazon and ordered it. It was Zumba’s first dvd set, Beto, the creator of Zumba couldn’t even speak English. He only spoke Spanish on the dvd. I loved it right away. My bellydance and fitness background made me feel like Zumba was the perfect combination for me. There was nothing like it on the market and its not a surprise Zumba became such a popular dance fitness revolution because it blends so many styles of music.</p>\r\n<p class=\"western\"><a name=\"_GoBack\"></a> The following winter, in 2007, I saw a Zumba teacher training at a Can Fit Pro conference in Montreal. I registered right away and did my training in Montreal with Beto himself. When I started teaching Zumba, I realized how much people loved it. The music variety and the fitness aspect disguised into a dance party were the perfect combination. Over the years Zumba expended it’s musical repertoire a lot. At first it was mainly latino music; Salsa, Batchata, Merengue, Cumbia, Quedradita, Reggeaton, Calypso, Samba... Since then, many new styles of music have been added, from Funk to Afro- Cuban, Brazilian, Flamenco, Bellydance, Hip Hop, Jazz, Tango, to name a few. I have now been teaching Zumba for over 10 years. I taught Zumba to seniors, in high schools, in elementary schools, for fundraisers, for university students; I love that it get so many people together that simply have a love for music and moving. Dance is also good for your brain to, it increases coordination, balance, agility. On top of being good for your brain and body of course it feels so good for the soul. Each time I teach a class, it brings much joy and happiness to me and the participants. I often hear people telling me how they didn’t feel good before coming to class and how the class completely changed their moods. In the last fews years I’ve been enjoying adding more pop songs into my Zumba repertoire. I love that we can relate to a song we hear on the radio and can sing to it. I you feel intimidated by a Zumba class, just know that its purpose its simply to move. There is no right and wrong, and no dance show to perform to. You are only there to move your body, sweat and smile. The advice I give to participants its to start from the ground up; try to do the steps, then add the hips, the arms, then the hands. Make sure you add your special flare to it, after all we all have different bodies and we all move differently. Simply have fun and move your body!!!</p>\r\nA fews Zumba videos I took over the years. Hope you enjoy!\r\n\r\n[embed]https://youtu.be/dnxGpPlIdC8[/embed]\r\n\r\n[embed]https://youtu.be/ben7pjvqSfA[/embed]\r\n\r\n[embed]https://youtu.be/iBf5qyG16ec[/embed]\r\n\r\n[embed]https://youtu.be/gGJ4_opCLuI[/embed]\r\n\r\n[embed]https://youtu.be/4Dv-8YWqKBc[/embed]\r\n\r\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes and <a href=\"http://www.choose2be.ca/dance-classes-nanaimo/\">click here</a> for more information about dance classes I offer.\r\n\r\nYou can also check this article: Bellydance help understand how your hips and torso can move; 5 basic movement explain. <a href=\"http://www.choose2be.ca/bellydance/\">Simply click here.</a>', 'How I discover Zumba and why I am still loving it after over 10 years of teaching it.', '', 'publish', 'open', 'open', '', 'zumba', '', '', '2017-10-31 19:15:42', '2017-10-31 19:15:42', '', 0, 'http://www.choose2be.ca/?p=2262', 0, 'post', '', 0),
(2225, 1, '2017-10-16 23:05:03', '2017-10-16 23:05:03', '<div id=\"pl-57\"  class=\"panel-layout\" ><div id=\"pg-57-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-57-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><p><center></p>\n<h1>Dance Classes in Nanaimo</h1>\n<p>TV shows like “Dancing with the Stars” make dancing look effortless.<br />\nI always remind people that the secret to being a good dancer is practice, practice, practice!<br />\n​Dancing is a way to connect with yourself, liberate your spirit and bring communities together.<center></p>\n</div>\n		</div></div></div><div id=\"pg-57-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg\" width=\"595\" height=\"397\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?w=595 595w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=300%2C200 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=250%2C167 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-1-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Zumba</h3>			<div class=\"textwidget\">Zumba® Fitness features exotic rhythms set to high-energy Latin and international beats.  Before participants know it, they are getting fit and their energy levels are soaring! There are no other fitness classes like a Zumba Fitness-Party. It’s easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students because it is downright addictive. Since its inception in 2001, the Zumba program has grown to become the world\'s largest – and most successful – dance-fitness program with more than 14 million people of all shapes, sizes and ages taking weekly Zumba classes in more than 150 countries.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-57-2\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-2-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-2-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"3\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg\" width=\"840\" height=\"499\" srcset=\"https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?w=840 840w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=300%2C178 300w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=768%2C456 768w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=180%2C107 180w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=250%2C149 250w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=600%2C356 600w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-2-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-2-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"4\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Bellydance</h3>			<div class=\"textwidget\">﻿​Bellydance is a non-impact dance that is suitable for all ages and size. Many of the movement involve body isolations, which improve flexibility of the torso, spine and hips. The full-body undulations lengthen and strengthen the entire spine and abdominal muscles in a gentle way.  There are many styles of bellydance from traditional, raks sharki, fusion, and tribal... You can also dance with various props like canes, zills, veils, shamadan, and fans. All theses can help build strength in the upper body and playing the zills trains fingers to work independently, exercising your brain as well! \n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-57-3\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-3-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-3-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"5\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg\" width=\"275\" height=\"183\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?w=275 275w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=250%2C166 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-3-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-3-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"6\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Bellyfit</h3>			<div class=\"textwidget\">﻿﻿Bellyfit® is the world\'s leading holistic fitness system for women. All women can feel healthy, confident, happy and sexy. Through the power of movement, music, community and culture, Bellyfit is devoted to educating, inspiring and empowering women. Bellyfit System delivering a kick-ass, holistic workout. Belly Dance, Bolly/Bhangra, African Dance, Pilates, Yoga, Meditation and a musical soundscape are seamlessly blended together in the safe and effective framework of precision fitness and sure-to-blow your mind workout. You have never experienced anything like this before! Exercise should always provide the physical results you want, but it should also leave you feeling happy, relaxed, energized and empowered. You deserve to look great and feel great too – this will change everything!\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-57-4\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-4-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-4-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"7\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg\" width=\"824\" height=\"1155\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?w=824 824w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=214%2C300 214w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=768%2C1077 768w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=731%2C1024 731w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=128%2C180 128w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=178%2C250 178w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=428%2C600 428w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-4-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-4-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"8\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Salsa</h3>			<div class=\"textwidget\">﻿﻿There is a wide varieties of salsa dance, from New York style, L.A. style, cuban, and rueda. Some style breaks the music on the first beat, some on the second. It’s a partner dance, but can also be danced solo with more accents of footwork (shines) and body isolations. The main instrument that provides the beat groove of salsa music is called the clave.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div></div>', 'Dance', '', 'inherit', 'closed', 'closed', '', '57-revision-v1', '', '', '2017-10-16 23:05:03', '2017-10-16 23:05:03', '', 57, 'http://www.choose2be.ca/57-revision-v1/', 0, 'revision', '', 0),
(2228, 1, '2017-10-16 23:07:09', '2017-10-16 23:07:09', '<div id=\"pl-2228\"  class=\"panel-layout\" ><div id=\"pg-2228-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2228-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-2228-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><p><center></p>\n<h1>Dance Classes in Nanaimo</h1>\n<p>TV shows like “Dancing with the Stars” make dancing look effortless.<br />\nI always remind people that the secret to being a good dancer is practice, practice, practice!<br />\n​Dancing is a way to connect with yourself, liberate your spirit and bring communities together.<center></p>\n</div>\n		</div></div></div><div id=\"pg-2228-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2228-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2228-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg\" width=\"595\" height=\"397\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?w=595 595w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=300%2C200 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=250%2C167 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2228-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2228-1-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Zumba</h2>\nZumba® Fitness features exotic rhythms set to high-energy Latin and international beats.  Before participants know it, they are getting fit and their energy levels are soaring! There are no other fitness classes like a Zumba Fitness-Party. It’s easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students because it is downright addictive. Since its inception in 2001, the Zumba program has grown to become the world\'s largest – and most successful – dance-fitness program with more than 14 million people of all shapes, sizes and ages taking weekly Zumba classes in more than 150 countries.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-2228-2\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2228-2-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2228-2-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"3\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg\" width=\"840\" height=\"499\" srcset=\"https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?w=840 840w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=300%2C178 300w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=768%2C456 768w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=180%2C107 180w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=250%2C149 250w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=600%2C356 600w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2228-2-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2228-2-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"4\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Bellydance</h2>﻿​\nBellydance is a non-impact dance that is suitable for all ages and size. Many of the movement involve body isolations, which improve flexibility of the torso, spine and hips. The full-body undulations lengthen and strengthen the entire spine and abdominal muscles in a gentle way.  There are many styles of bellydance from traditional, raks sharki, fusion, and tribal... You can also dance with various props like canes, zills, veils, shamadan, and fans. All theses can help build strength in the upper body and playing the zills trains fingers to work independently, exercising your brain as well! \n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-2228-3\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2228-3-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2228-3-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"5\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg\" width=\"275\" height=\"183\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?w=275 275w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=250%2C166 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2228-3-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2228-3-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"6\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Bellyfit</h2>\n﻿﻿Bellyfit® is the world\'s leading holistic fitness system for women. All women can feel healthy, confident, happy and sexy. Through the power of movement, music, community and culture, Bellyfit is devoted to educating, inspiring and empowering women. Bellyfit System delivering a kick-ass, holistic workout. Belly Dance, Bolly/Bhangra, African Dance, Pilates, Yoga, Meditation and a musical soundscape are seamlessly blended together in the safe and effective framework of precision fitness and sure-to-blow your mind workout. You have never experienced anything like this before! Exercise should always provide the physical results you want, but it should also leave you feeling happy, relaxed, energized and empowered. You deserve to look great and feel great too – this will change everything!\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-2228-4\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2228-4-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2228-4-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"7\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg\" width=\"824\" height=\"1155\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?w=824 824w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=214%2C300 214w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=768%2C1077 768w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=731%2C1024 731w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=128%2C180 128w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=178%2C250 178w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=428%2C600 428w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2228-4-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2228-4-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"8\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Salsa</h2>\n﻿﻿There is a wide varieties of salsa dance, from New York style, L.A. style, cuban, and rueda. Some style breaks the music on the first beat, some on the second. It’s a partner dance, but can also be danced solo with more accents of footwork (shines) and body isolations. The main instrument that provides the beat groove of salsa music is called the clave.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div></div>', 'Dance', '', 'inherit', 'closed', 'closed', '', '57-revision-v1', '', '', '2017-10-16 23:07:09', '2017-10-16 23:07:09', '', 57, 'http://www.choose2be.ca/57-revision-v1/', 0, 'revision', '', 0);
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(2226, 1, '2017-10-16 23:06:38', '2017-10-16 23:06:38', '<div id=\"pl-2226\"  class=\"panel-layout\" ><div id=\"pg-2226-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2226-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-2226-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><p><center></p>\n<h1>Dance Classes in Nanaimo</h1>\n<p>TV shows like “Dancing with the Stars” make dancing look effortless.<br />\nI always remind people that the secret to being a good dancer is practice, practice, practice!<br />\n​Dancing is a way to connect with yourself, liberate your spirit and bring communities together.<center></p>\n</div>\n		</div></div></div><div id=\"pg-2226-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2226-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2226-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg\" width=\"595\" height=\"397\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?w=595 595w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=300%2C200 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=250%2C167 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2226-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2226-1-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Zumba</h2<\nZumba® Fitness features exotic rhythms set to high-energy Latin and international beats.  Before participants know it, they are getting fit and their energy levels are soaring! There are no other fitness classes like a Zumba Fitness-Party. It’s easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students because it is downright addictive. Since its inception in 2001, the Zumba program has grown to become the world\'s largest – and most successful – dance-fitness program with more than 14 million people of all shapes, sizes and ages taking weekly Zumba classes in more than 150 countries.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-2226-2\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2226-2-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2226-2-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"3\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg\" width=\"840\" height=\"499\" srcset=\"https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?w=840 840w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=300%2C178 300w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=768%2C456 768w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=180%2C107 180w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=250%2C149 250w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=600%2C356 600w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2226-2-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2226-2-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"4\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Bellydance</h2>﻿​\nBellydance is a non-impact dance that is suitable for all ages and size. Many of the movement involve body isolations, which improve flexibility of the torso, spine and hips. The full-body undulations lengthen and strengthen the entire spine and abdominal muscles in a gentle way.  There are many styles of bellydance from traditional, raks sharki, fusion, and tribal... You can also dance with various props like canes, zills, veils, shamadan, and fans. All theses can help build strength in the upper body and playing the zills trains fingers to work independently, exercising your brain as well! \n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-2226-3\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2226-3-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2226-3-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"5\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg\" width=\"275\" height=\"183\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?w=275 275w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=250%2C166 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2226-3-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2226-3-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"6\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Bellyfit</h2>\n﻿﻿Bellyfit® is the world\'s leading holistic fitness system for women. All women can feel healthy, confident, happy and sexy. Through the power of movement, music, community and culture, Bellyfit is devoted to educating, inspiring and empowering women. Bellyfit System delivering a kick-ass, holistic workout. Belly Dance, Bolly/Bhangra, African Dance, Pilates, Yoga, Meditation and a musical soundscape are seamlessly blended together in the safe and effective framework of precision fitness and sure-to-blow your mind workout. You have never experienced anything like this before! Exercise should always provide the physical results you want, but it should also leave you feeling happy, relaxed, energized and empowered. You deserve to look great and feel great too – this will change everything!\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-2226-4\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2226-4-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2226-4-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"7\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg\" width=\"824\" height=\"1155\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?w=824 824w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=214%2C300 214w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=768%2C1077 768w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=731%2C1024 731w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=128%2C180 128w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=178%2C250 178w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=428%2C600 428w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2226-4-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2226-4-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"8\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Salsa</h2>\n﻿﻿There is a wide varieties of salsa dance, from New York style, L.A. style, cuban, and rueda. Some style breaks the music on the first beat, some on the second. It’s a partner dance, but can also be danced solo with more accents of footwork (shines) and body isolations. The main instrument that provides the beat groove of salsa music is called the clave.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div></div>', 'Dance', '', 'inherit', 'closed', 'closed', '', '57-revision-v1', '', '', '2017-10-16 23:06:38', '2017-10-16 23:06:38', '', 57, 'http://www.choose2be.ca/57-revision-v1/', 0, 'revision', '', 0),
(2227, 1, '2017-10-16 23:06:38', '2017-10-16 23:06:38', '<div id=\"pl-57\"  class=\"panel-layout\" ><div id=\"pg-57-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-57-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><p><center></p>\n<h1>Dance Classes in Nanaimo</h1>\n<p>TV shows like “Dancing with the Stars” make dancing look effortless.<br />\nI always remind people that the secret to being a good dancer is practice, practice, practice!<br />\n​Dancing is a way to connect with yourself, liberate your spirit and bring communities together.<center></p>\n</div>\n		</div></div></div><div id=\"pg-57-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg\" width=\"595\" height=\"397\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?w=595 595w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=300%2C200 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=250%2C167 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-1-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Zumba</h2<\nZumba® Fitness features exotic rhythms set to high-energy Latin and international beats.  Before participants know it, they are getting fit and their energy levels are soaring! There are no other fitness classes like a Zumba Fitness-Party. It’s easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students because it is downright addictive. Since its inception in 2001, the Zumba program has grown to become the world\'s largest – and most successful – dance-fitness program with more than 14 million people of all shapes, sizes and ages taking weekly Zumba classes in more than 150 countries.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-57-2\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-2-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-2-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"3\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg\" width=\"840\" height=\"499\" srcset=\"https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?w=840 840w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=300%2C178 300w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=768%2C456 768w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=180%2C107 180w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=250%2C149 250w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=600%2C356 600w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-2-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-2-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"4\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Bellydance</h2>﻿​\nBellydance is a non-impact dance that is suitable for all ages and size. Many of the movement involve body isolations, which improve flexibility of the torso, spine and hips. The full-body undulations lengthen and strengthen the entire spine and abdominal muscles in a gentle way.  There are many styles of bellydance from traditional, raks sharki, fusion, and tribal... You can also dance with various props like canes, zills, veils, shamadan, and fans. All theses can help build strength in the upper body and playing the zills trains fingers to work independently, exercising your brain as well! \n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-57-3\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-3-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-3-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"5\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg\" width=\"275\" height=\"183\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?w=275 275w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=250%2C166 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-3-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-3-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"6\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Bellyfit</h2>\n﻿﻿Bellyfit® is the world\'s leading holistic fitness system for women. All women can feel healthy, confident, happy and sexy. Through the power of movement, music, community and culture, Bellyfit is devoted to educating, inspiring and empowering women. Bellyfit System delivering a kick-ass, holistic workout. Belly Dance, Bolly/Bhangra, African Dance, Pilates, Yoga, Meditation and a musical soundscape are seamlessly blended together in the safe and effective framework of precision fitness and sure-to-blow your mind workout. You have never experienced anything like this before! Exercise should always provide the physical results you want, but it should also leave you feeling happy, relaxed, energized and empowered. You deserve to look great and feel great too – this will change everything!\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-57-4\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-4-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-4-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"7\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg\" width=\"824\" height=\"1155\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?w=824 824w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=214%2C300 214w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=768%2C1077 768w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=731%2C1024 731w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=128%2C180 128w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=178%2C250 178w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=428%2C600 428w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-4-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-4-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"8\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Salsa</h2>\n﻿﻿There is a wide varieties of salsa dance, from New York style, L.A. style, cuban, and rueda. Some style breaks the music on the first beat, some on the second. It’s a partner dance, but can also be danced solo with more accents of footwork (shines) and body isolations. The main instrument that provides the beat groove of salsa music is called the clave.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div></div>', 'Dance', '', 'inherit', 'closed', 'closed', '', '57-revision-v1', '', '', '2017-10-16 23:06:38', '2017-10-16 23:06:38', '', 57, 'http://www.choose2be.ca/57-revision-v1/', 0, 'revision', '', 0),
(2229, 1, '2017-10-16 23:07:09', '2017-10-16 23:07:09', '<div id=\"pl-57\"  class=\"panel-layout\" ><div id=\"pg-57-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-57-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><p><center></p>\n<h1>Dance Classes in Nanaimo</h1>\n<p>TV shows like “Dancing with the Stars” make dancing look effortless.<br />\nI always remind people that the secret to being a good dancer is practice, practice, practice!<br />\n​Dancing is a way to connect with yourself, liberate your spirit and bring communities together.<center></p>\n</div>\n		</div></div></div><div id=\"pg-57-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg\" width=\"595\" height=\"397\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?w=595 595w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=300%2C200 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=250%2C167 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-1-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Zumba</h2>\nZumba® Fitness features exotic rhythms set to high-energy Latin and international beats.  Before participants know it, they are getting fit and their energy levels are soaring! There are no other fitness classes like a Zumba Fitness-Party. It’s easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students because it is downright addictive. Since its inception in 2001, the Zumba program has grown to become the world\'s largest – and most successful – dance-fitness program with more than 14 million people of all shapes, sizes and ages taking weekly Zumba classes in more than 150 countries.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-57-2\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-2-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-2-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"3\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg\" width=\"840\" height=\"499\" srcset=\"https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?w=840 840w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=300%2C178 300w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=768%2C456 768w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=180%2C107 180w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=250%2C149 250w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=600%2C356 600w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-2-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-2-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"4\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Bellydance</h2>﻿​\nBellydance is a non-impact dance that is suitable for all ages and size. Many of the movement involve body isolations, which improve flexibility of the torso, spine and hips. The full-body undulations lengthen and strengthen the entire spine and abdominal muscles in a gentle way.  There are many styles of bellydance from traditional, raks sharki, fusion, and tribal... You can also dance with various props like canes, zills, veils, shamadan, and fans. All theses can help build strength in the upper body and playing the zills trains fingers to work independently, exercising your brain as well! \n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-57-3\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-3-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-3-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"5\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg\" width=\"275\" height=\"183\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?w=275 275w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=250%2C166 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-3-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-3-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"6\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Bellyfit</h2>\n﻿﻿Bellyfit® is the world\'s leading holistic fitness system for women. All women can feel healthy, confident, happy and sexy. Through the power of movement, music, community and culture, Bellyfit is devoted to educating, inspiring and empowering women. Bellyfit System delivering a kick-ass, holistic workout. Belly Dance, Bolly/Bhangra, African Dance, Pilates, Yoga, Meditation and a musical soundscape are seamlessly blended together in the safe and effective framework of precision fitness and sure-to-blow your mind workout. You have never experienced anything like this before! Exercise should always provide the physical results you want, but it should also leave you feeling happy, relaxed, energized and empowered. You deserve to look great and feel great too – this will change everything!\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-57-4\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-4-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-4-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"7\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg\" width=\"824\" height=\"1155\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?w=824 824w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=214%2C300 214w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=768%2C1077 768w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=731%2C1024 731w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=128%2C180 128w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=178%2C250 178w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=428%2C600 428w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-4-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-4-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"8\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><h2>Salsa</h2>\n﻿﻿There is a wide varieties of salsa dance, from New York style, L.A. style, cuban, and rueda. Some style breaks the music on the first beat, some on the second. It’s a partner dance, but can also be danced solo with more accents of footwork (shines) and body isolations. The main instrument that provides the beat groove of salsa music is called the clave.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div></div>', 'Dance', '', 'inherit', 'closed', 'closed', '', '57-revision-v1', '', '', '2017-10-16 23:07:09', '2017-10-16 23:07:09', '', 57, 'http://www.choose2be.ca/57-revision-v1/', 0, 'revision', '', 0),
(2230, 1, '2017-10-16 23:08:53', '2017-10-16 23:08:53', '<div id=\"pl-2230\"  class=\"panel-layout\" ><div id=\"pg-2230-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2230-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-2230-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><p><center></p>\n<h1>Dance Classes in Nanaimo</h1>\n<p>TV shows like “Dancing with the Stars” make dancing look effortless.<br />\nI always remind people that the secret to being a good dancer is practice, practice, practice!<br />\n​Dancing is a way to connect with yourself, liberate your spirit and bring communities together.<center></p>\n</div>\n		</div></div></div><div id=\"pg-2230-1\"  class=\"panel-grid panel-no-style\"  data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;,&quot;cell_alignment&quot;:&quot;flex-start&quot;}\" ><div id=\"pgc-2230-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2230-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg\" width=\"595\" height=\"397\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?w=595 595w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=300%2C200 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=250%2C167 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2230-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2230-1-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Zumba</h3>			<div class=\"textwidget\">Zumba® Fitness features exotic rhythms set to high-energy Latin and international beats.  Before participants know it, they are getting fit and their energy levels are soaring! There are no other fitness classes like a Zumba Fitness-Party. It’s easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students because it is downright addictive. Since its inception in 2001, the Zumba program has grown to become the world\'s largest – and most successful – dance-fitness program with more than 14 million people of all shapes, sizes and ages taking weekly Zumba classes in more than 150 countries.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-2230-2\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2230-2-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2230-2-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"3\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg\" width=\"840\" height=\"499\" srcset=\"https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?w=840 840w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=300%2C178 300w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=768%2C456 768w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=180%2C107 180w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=250%2C149 250w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=600%2C356 600w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2230-2-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2230-2-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"4\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Bellydance</h3>			<div class=\"textwidget\">Bellydance is a non-impact dance that is suitable for all ages and size. Many of the movement involve body isolations, which improve flexibility of the torso, spine and hips. The full-body undulations lengthen and strengthen the entire spine and abdominal muscles in a gentle way.  There are many styles of bellydance from traditional, raks sharki, fusion, and tribal... You can also dance with various props like canes, zills, veils, shamadan, and fans. All theses can help build strength in the upper body and playing the zills trains fingers to work independently, exercising your brain as well! \n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-2230-3\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2230-3-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2230-3-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"5\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg\" width=\"275\" height=\"183\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?w=275 275w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=250%2C166 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2230-3-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2230-3-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"6\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Bellyfit</h3>			<div class=\"textwidget\">﻿﻿Bellyfit® is the world\'s leading holistic fitness system for women. All women can feel healthy, confident, happy and sexy. Through the power of movement, music, community and culture, Bellyfit is devoted to educating, inspiring and empowering women. Bellyfit System delivering a kick-ass, holistic workout. Belly Dance, Bolly/Bhangra, African Dance, Pilates, Yoga, Meditation and a musical soundscape are seamlessly blended together in the safe and effective framework of precision fitness and sure-to-blow your mind workout. You have never experienced anything like this before! Exercise should always provide the physical results you want, but it should also leave you feeling happy, relaxed, energized and empowered. You deserve to look great and feel great too – this will change everything!\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-2230-4\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2230-4-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2230-4-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"7\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg\" width=\"824\" height=\"1155\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?w=824 824w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=214%2C300 214w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=768%2C1077 768w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=731%2C1024 731w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=128%2C180 128w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=178%2C250 178w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=428%2C600 428w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2230-4-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2230-4-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"8\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Salsa</h3>			<div class=\"textwidget\">﻿﻿There is a wide varieties of salsa dance, from New York style, L.A. style, cuban, and rueda. Some style breaks the music on the first beat, some on the second. It’s a partner dance, but can also be danced solo with more accents of footwork (shines) and body isolations. The main instrument that provides the beat groove of salsa music is called the clave.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div></div>', 'Dance', '', 'inherit', 'closed', 'closed', '', '57-revision-v1', '', '', '2017-10-16 23:08:53', '2017-10-16 23:08:53', '', 57, 'http://www.choose2be.ca/57-revision-v1/', 0, 'revision', '', 0);
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(2231, 1, '2017-10-16 23:08:53', '2017-10-16 23:08:53', '<div id=\"pl-57\"  class=\"panel-layout\" ><div id=\"pg-57-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-57-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><p><center></p>\n<h1>Dance Classes in Nanaimo</h1>\n<p>TV shows like “Dancing with the Stars” make dancing look effortless.<br />\nI always remind people that the secret to being a good dancer is practice, practice, practice!<br />\n​Dancing is a way to connect with yourself, liberate your spirit and bring communities together.<center></p>\n</div>\n		</div></div></div><div id=\"pg-57-1\"  class=\"panel-grid panel-no-style\"  data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;,&quot;cell_alignment&quot;:&quot;flex-start&quot;}\" ><div id=\"pgc-57-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg\" width=\"595\" height=\"397\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?w=595 595w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=300%2C200 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=250%2C167 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-1-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Zumba</h3>			<div class=\"textwidget\">Zumba® Fitness features exotic rhythms set to high-energy Latin and international beats.  Before participants know it, they are getting fit and their energy levels are soaring! There are no other fitness classes like a Zumba Fitness-Party. It’s easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students because it is downright addictive. Since its inception in 2001, the Zumba program has grown to become the world\'s largest – and most successful – dance-fitness program with more than 14 million people of all shapes, sizes and ages taking weekly Zumba classes in more than 150 countries.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-57-2\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-2-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-2-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"3\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg\" width=\"840\" height=\"499\" srcset=\"https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?w=840 840w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=300%2C178 300w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=768%2C456 768w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=180%2C107 180w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=250%2C149 250w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=600%2C356 600w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-2-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-2-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"4\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Bellydance</h3>			<div class=\"textwidget\">Bellydance is a non-impact dance that is suitable for all ages and size. Many of the movement involve body isolations, which improve flexibility of the torso, spine and hips. The full-body undulations lengthen and strengthen the entire spine and abdominal muscles in a gentle way.  There are many styles of bellydance from traditional, raks sharki, fusion, and tribal... You can also dance with various props like canes, zills, veils, shamadan, and fans. All theses can help build strength in the upper body and playing the zills trains fingers to work independently, exercising your brain as well! \n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-57-3\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-3-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-3-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"5\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg\" width=\"275\" height=\"183\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?w=275 275w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=250%2C166 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-3-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-3-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"6\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Bellyfit</h3>			<div class=\"textwidget\">﻿﻿Bellyfit® is the world\'s leading holistic fitness system for women. All women can feel healthy, confident, happy and sexy. Through the power of movement, music, community and culture, Bellyfit is devoted to educating, inspiring and empowering women. Bellyfit System delivering a kick-ass, holistic workout. Belly Dance, Bolly/Bhangra, African Dance, Pilates, Yoga, Meditation and a musical soundscape are seamlessly blended together in the safe and effective framework of precision fitness and sure-to-blow your mind workout. You have never experienced anything like this before! Exercise should always provide the physical results you want, but it should also leave you feeling happy, relaxed, energized and empowered. You deserve to look great and feel great too – this will change everything!\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-57-4\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-57-4-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-57-4-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"7\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg\" width=\"824\" height=\"1155\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?w=824 824w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=214%2C300 214w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=768%2C1077 768w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=731%2C1024 731w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=128%2C180 128w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=178%2C250 178w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=428%2C600 428w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-57-4-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-57-4-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"8\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Salsa</h3>			<div class=\"textwidget\">﻿﻿There is a wide varieties of salsa dance, from New York style, L.A. style, cuban, and rueda. Some style breaks the music on the first beat, some on the second. It’s a partner dance, but can also be danced solo with more accents of footwork (shines) and body isolations. The main instrument that provides the beat groove of salsa music is called the clave.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div></div>', 'Dance', '', 'inherit', 'closed', 'closed', '', '57-revision-v1', '', '', '2017-10-16 23:08:53', '2017-10-16 23:08:53', '', 57, 'http://www.choose2be.ca/57-revision-v1/', 0, 'revision', '', 0),
(2232, 1, '2017-10-16 23:20:29', '2017-10-16 23:20:29', '[woocommerce_my_account]', 'My Account', '', 'inherit', 'closed', 'closed', '', '7-revision-v1', '', '', '2017-10-16 23:20:29', '2017-10-16 23:20:29', '', 7, 'http://www.choose2be.ca/7-revision-v1/', 0, 'revision', '', 0),
(2233, 1, '2017-10-16 23:22:09', '2017-10-16 23:22:09', '<div id=\"pl-150\"  class=\"panel-layout\" ><div id=\"pg-150-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-150-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-150-0-0-0\" class=\"so-panel widget widget_headline-widget panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >		<h1>Thank you for registering for my email list</h1>\n		<div class=\"decoration\"><div class=\"decoration-inside\"></div></div>\n		<h3></h3>\n		</div></div></div></div>', 'Thank you', '', 'inherit', 'closed', 'closed', '', '150-revision-v1', '', '', '2017-10-16 23:22:09', '2017-10-16 23:22:09', '', 150, 'http://www.choose2be.ca/150-revision-v1/', 0, 'revision', '', 0),
(2234, 1, '2017-10-16 23:51:13', '2017-10-16 23:51:13', '<div id=\"pl-2234\"  class=\"panel-layout\" ><div id=\"pg-2234-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2234-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-2234-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<p>Just look around and you’ll see that the most common approach to nutrition and weight loss – eating less and exercising more – doesn’t work. Media images that portray what a body should look like have all too many of us chasing impossible standards of perfection. Nutrition experts continuously contradict one another and leave everyone confused. We’re overloaded with information, but undernourished when it comes to true healing wisdom. Everyone has a different motivation for losing weight. An upcoming wedding, spending more time with your children, improving your overall health, increasing energy levels, or just because you want to look and feel better. There is hope. You CAN change. And I can help you make those changes. It’s time for a change.</p>\n<h3 style=\"text-align: center;\">LET\'S E.A.T!</h3>\n<p><strong>Educate. Act. Transform!</strong> Where education meets transformation and you take back your power and freedom to choose. Progress not perfection through teaching NOT telling. I believe that Real Food, as nature intended, provides the medicine we need to obtain and maintain a state of health.<br /><br /><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg\"><img class=\"alignright wp-image-1718 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition-300x300.jpg\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" width=\"300\" height=\"300\" /></a>Weight loss coaching is the use of personal coaching techniques to bring about long term weight loss. A coach will help you to set realistic goals for weight loss and develop a plan to attain the goals. This plan can include actions, research and education. The coach will help to consolidate all the ideas of the individual into steps which take them towards losing weight. This is not a menu plan or diet. The coach does not tell the individual what to eat and how. That is for the individual to determine once they have developed their plan.</p>\n<h3><br /><strong>Don’t put yourself “on a diet\"</strong></h3>\n<p>Dieting tricks your body into thinking you’re in a famine state. Your biochemistry and hormones then become altered and you go into fat storage mode, just like an animal preparing to hibernate for the winter. FAT stands for “famine” and “temperature”, and when your FAT programs are on, you crave food uncontrollably, well past your daily intake needs. Worse still, the more you diet, the more efficient your body becomes at storing fat, and the more difficult it becomes to lose the weight. It’s the ultimate catch-22. Dieting, by definition, actually makes you fatter; and everyone who has tried and failed to lose weight knows this from first-hand experience. If you need to lose 20, 40 or even 100lbs or more; and if you’ve tried and failed at dieting; it means your biological FAT Switch is on and your body thinks it needs excess weight in order to keep you safe. Calorie shortage will slow down your metabolism, making it tougher to build muscle and lose fat. You need to implant permanent change in your lifestyle.</p>\n<h3 style=\"text-align: center;\"><br />You\'re ready to lose some weight.</h3>\n<p>You probably realize that losing weight successfully means clearing countless mental and physical hurdles. You need to established a good support system. People that can support, advice, and encouragement you with your goals. With all the contradictory weight loss advice out there, it\'s no wonder we can get lost. No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.<br /><br />Stop looking for short-term fixes. Try making changes for the long haul and maintain your weight loss for life. The key is finding lifestyle changes that you can stick to them. Learn to empower your own healthy choices. Healthy, clean eating lifestyle that will give you the edge in supporting your immune system. With increasing disease states, it is necessary that we learn both what to eat and what to avoid eating in the food landscape that exists today. Once we know this, we can empower ourselves to introduce the essential nutrients that supercharge the immune system, which will help us to fight disease. Take back your health by proactively providing your body with needed nutrients and enjoy robust health once again.</p>\n<h3><br />Holistic Nutrition &amp; Wellness Coaching Services I offer:</h3>\n<ul>\n<li>group classes on grocery store navigation (an aisle by aisle walk through the supermarket, showing you how to make sense of competing health claims &amp; labels),</li>\n<li>group classes on traditional whole foods preparation techniques,</li>\n<li>group discussions &amp; support groups,</li>\n<li>kitchen clean outs (learn what foods you can keep and what you should toss)<br />individual,</li>\n<li>one-on-one counselling,</li>\n</ul>\n<p><em>It does not replace consultations with nutritionists, doctors, psychologists and/or other healthcare professionals. This program is not intended for people with diabetes dependent on insulin, who have eating disorders, problems with renal heart failure, depression, or for pregnant or breastfeeding women. If you suffer from any of these conditions, please visit a doctor, nutritionist and/or other healthcare professionals before starting any nutritional programs. </em><br /><em>Many conditions can be relieved effectively with this holistic approach to nutrition &amp; wellness, including obesity, chronic fatigue, energy loss, insomnia, depression, backache, skin complaints, asthma, and headaches. It can also help you prevent or cope with chronic diseases such as heart disease, high blood pressure, high cholesterol, and diabetes. Individual results may vary.</em></p></div>\n</div></div></div></div><div id=\"pg-2234-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2234-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-2234-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png\" width=\"363\" height=\"277\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?w=363 363w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=300%2C229 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=180%2C137 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=250%2C191 250w\" title=\"Pyramid of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2234-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-2234-1-1-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png\" width=\"369\" height=\"362\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?w=369 369w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=300%2C294 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=180%2C177 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=250%2C245 250w\" title=\"Wheel of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div></div></div>', 'Holistic Nutrition and Weight Loss Coach', '', 'inherit', 'closed', 'closed', '', '46-revision-v1', '', '', '2017-10-16 23:51:14', '2017-10-16 23:51:14', '', 46, 'http://www.choose2be.ca/46-revision-v1/', 0, 'revision', '', 0),
(2236, 1, '2017-10-16 23:51:46', '2017-10-16 23:51:46', '<div id=\"pl-2236\"  class=\"panel-layout\" ><div id=\"pg-2236-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2236-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-2236-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<p>Just look around and you’ll see that the most common approach to nutrition and weight loss – eating less and exercising more – doesn’t work. Media images that portray what a body should look like have all too many of us chasing impossible standards of perfection. Nutrition experts continuously contradict one another and leave everyone confused. We’re overloaded with information, but undernourished when it comes to true healing wisdom. Everyone has a different motivation for losing weight. An upcoming wedding, spending more time with your children, improving your overall health, increasing energy levels, or just because you want to look and feel better. There is hope. You CAN change. And I can help you make those changes. It’s time for a change.</p>\n<h3 style=\"text-align: center;\">LET\'S E.A.T!</h3>\n<p><strong>Educate. Act. Transform!</strong> Where education meets transformation and you take back your power and freedom to choose. Progress not perfection through teaching NOT telling. I believe that Real Food, as nature intended, provides the medicine we need to obtain and maintain a state of health.<br /><br /><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg\"><img class=\"alignright wp-image-1718 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition-300x300.jpg\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" width=\"300\" height=\"300\" /></a>Weight loss coaching is the use of personal coaching techniques to bring about long term weight loss. A coach will help you to set realistic goals for weight loss and develop a plan to attain the goals. This plan can include actions, research and education. The coach will help to consolidate all the ideas of the individual into steps which take them towards losing weight. This is not a menu plan or diet. The coach does not tell the individual what to eat and how. That is for the individual to determine once they have developed their plan.</p>\n<h3><br /><strong>Don’t put yourself “on a diet\"</strong></h3>\n<p>Dieting tricks your body into thinking you’re in a famine state. Your biochemistry and hormones then become altered and you go into fat storage mode, just like an animal preparing to hibernate for the winter. FAT stands for “famine” and “temperature”, and when your FAT programs are on, you crave food uncontrollably, well past your daily intake needs. Worse still, the more you diet, the more efficient your body becomes at storing fat, and the more difficult it becomes to lose the weight. It’s the ultimate catch-22. Dieting, by definition, actually makes you fatter; and everyone who has tried and failed to lose weight knows this from first-hand experience. If you need to lose 20, 40 or even 100lbs or more; and if you’ve tried and failed at dieting; it means your biological FAT Switch is on and your body thinks it needs excess weight in order to keep you safe. Calorie shortage will slow down your metabolism, making it tougher to build muscle and lose fat. You need to implant permanent change in your lifestyle.</p>\n<h3 style=\"text-align: center;\"><br />You\'re ready to lose some weight.</h3>\n<p>You probably realize that losing weight successfully means clearing countless mental and physical hurdles. You need to established a good support system. People that can support, advice, and encouragement you with your goals. With all the contradictory weight loss advice out there, it\'s no wonder we can get lost. No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.<br /><br />Stop looking for short-term fixes. Try making changes for the long haul and maintain your weight loss for life. The key is finding lifestyle changes that you can stick to them. Learn to empower your own healthy choices. Healthy, clean eating lifestyle that will give you the edge in supporting your immune system. With increasing disease states, it is necessary that we learn both what to eat and what to avoid eating in the food landscape that exists today. Once we know this, we can empower ourselves to introduce the essential nutrients that supercharge the immune system, which will help us to fight disease. Take back your health by proactively providing your body with needed nutrients and enjoy robust health once again.</p>\n<h3><br />Holistic Nutrition &amp; Wellness Coaching Services I offer:</h3>\n<ul>\n<li>group classes on grocery store navigation (an aisle by aisle walk through the supermarket, showing you how to make sense of competing health claims &amp; labels),</li>\n<li>group classes on traditional whole foods preparation techniques,</li>\n<li>group discussions &amp; support groups,</li>\n<li>kitchen clean outs (learn what foods you can keep and what you should toss)<br />individual,</li>\n<li>one-on-one counselling,</li>\n</ul>\n<p><em>It does not replace consultations with nutritionists, doctors, psychologists and/or other healthcare professionals. This program is not intended for people with diabetes dependent on insulin, who have eating disorders, problems with renal heart failure, depression, or for pregnant or breastfeeding women. If you suffer from any of these conditions, please visit a doctor, nutritionist and/or other healthcare professionals before starting any nutritional programs. </em><br /><em>Many conditions can be relieved effectively with this holistic approach to nutrition &amp; wellness, including obesity, chronic fatigue, energy loss, insomnia, depression, backache, skin complaints, asthma, and headaches. It can also help you prevent or cope with chronic diseases such as heart disease, high blood pressure, high cholesterol, and diabetes. Individual results may vary.</em></p></div>\n</div></div></div></div><div id=\"pg-2236-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2236-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-2236-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png\" width=\"363\" height=\"277\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?w=363 363w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=300%2C229 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=180%2C137 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=250%2C191 250w\" title=\"Pyramid of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2236-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-2236-1-1-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png\" width=\"369\" height=\"362\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?w=369 369w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=300%2C294 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=180%2C177 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=250%2C245 250w\" title=\"Wheel of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div></div></div>', 'Holistic Nutrition and Weight Loss Coach', '', 'inherit', 'closed', 'closed', '', '46-revision-v1', '', '', '2017-10-16 23:51:46', '2017-10-16 23:51:46', '', 46, 'http://www.choose2be.ca/46-revision-v1/', 0, 'revision', '', 0),
(2235, 1, '2017-10-16 23:51:14', '2017-10-16 23:51:14', '<div id=\"pl-46\"  class=\"panel-layout\" ><div id=\"pg-46-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-46-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-46-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<p>Just look around and you’ll see that the most common approach to nutrition and weight loss – eating less and exercising more – doesn’t work. Media images that portray what a body should look like have all too many of us chasing impossible standards of perfection. Nutrition experts continuously contradict one another and leave everyone confused. We’re overloaded with information, but undernourished when it comes to true healing wisdom. Everyone has a different motivation for losing weight. An upcoming wedding, spending more time with your children, improving your overall health, increasing energy levels, or just because you want to look and feel better. There is hope. You CAN change. And I can help you make those changes. It’s time for a change.</p>\n<h3 style=\"text-align: center;\">LET\'S E.A.T!</h3>\n<p><strong>Educate. Act. Transform!</strong> Where education meets transformation and you take back your power and freedom to choose. Progress not perfection through teaching NOT telling. I believe that Real Food, as nature intended, provides the medicine we need to obtain and maintain a state of health.<br /><br /><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg\"><img class=\"alignright wp-image-1718 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition-300x300.jpg\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" width=\"300\" height=\"300\" /></a>Weight loss coaching is the use of personal coaching techniques to bring about long term weight loss. A coach will help you to set realistic goals for weight loss and develop a plan to attain the goals. This plan can include actions, research and education. The coach will help to consolidate all the ideas of the individual into steps which take them towards losing weight. This is not a menu plan or diet. The coach does not tell the individual what to eat and how. That is for the individual to determine once they have developed their plan.</p>\n<h3><br /><strong>Don’t put yourself “on a diet\"</strong></h3>\n<p>Dieting tricks your body into thinking you’re in a famine state. Your biochemistry and hormones then become altered and you go into fat storage mode, just like an animal preparing to hibernate for the winter. FAT stands for “famine” and “temperature”, and when your FAT programs are on, you crave food uncontrollably, well past your daily intake needs. Worse still, the more you diet, the more efficient your body becomes at storing fat, and the more difficult it becomes to lose the weight. It’s the ultimate catch-22. Dieting, by definition, actually makes you fatter; and everyone who has tried and failed to lose weight knows this from first-hand experience. If you need to lose 20, 40 or even 100lbs or more; and if you’ve tried and failed at dieting; it means your biological FAT Switch is on and your body thinks it needs excess weight in order to keep you safe. Calorie shortage will slow down your metabolism, making it tougher to build muscle and lose fat. You need to implant permanent change in your lifestyle.</p>\n<h3 style=\"text-align: center;\"><br />You\'re ready to lose some weight.</h3>\n<p>You probably realize that losing weight successfully means clearing countless mental and physical hurdles. You need to established a good support system. People that can support, advice, and encouragement you with your goals. With all the contradictory weight loss advice out there, it\'s no wonder we can get lost. No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.<br /><br />Stop looking for short-term fixes. Try making changes for the long haul and maintain your weight loss for life. The key is finding lifestyle changes that you can stick to them. Learn to empower your own healthy choices. Healthy, clean eating lifestyle that will give you the edge in supporting your immune system. With increasing disease states, it is necessary that we learn both what to eat and what to avoid eating in the food landscape that exists today. Once we know this, we can empower ourselves to introduce the essential nutrients that supercharge the immune system, which will help us to fight disease. Take back your health by proactively providing your body with needed nutrients and enjoy robust health once again.</p>\n<h3><br />Holistic Nutrition &amp; Wellness Coaching Services I offer:</h3>\n<ul>\n<li>group classes on grocery store navigation (an aisle by aisle walk through the supermarket, showing you how to make sense of competing health claims &amp; labels),</li>\n<li>group classes on traditional whole foods preparation techniques,</li>\n<li>group discussions &amp; support groups,</li>\n<li>kitchen clean outs (learn what foods you can keep and what you should toss)<br />individual,</li>\n<li>one-on-one counselling,</li>\n</ul>\n<p><em>It does not replace consultations with nutritionists, doctors, psychologists and/or other healthcare professionals. This program is not intended for people with diabetes dependent on insulin, who have eating disorders, problems with renal heart failure, depression, or for pregnant or breastfeeding women. If you suffer from any of these conditions, please visit a doctor, nutritionist and/or other healthcare professionals before starting any nutritional programs. </em><br /><em>Many conditions can be relieved effectively with this holistic approach to nutrition &amp; wellness, including obesity, chronic fatigue, energy loss, insomnia, depression, backache, skin complaints, asthma, and headaches. It can also help you prevent or cope with chronic diseases such as heart disease, high blood pressure, high cholesterol, and diabetes. Individual results may vary.</em></p></div>\n</div></div></div></div><div id=\"pg-46-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-46-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-46-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png\" width=\"363\" height=\"277\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?w=363 363w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=300%2C229 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=180%2C137 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=250%2C191 250w\" title=\"Pyramid of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-46-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-46-1-1-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png\" width=\"369\" height=\"362\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?w=369 369w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=300%2C294 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=180%2C177 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=250%2C245 250w\" title=\"Wheel of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div></div></div>', 'Holistic Nutrition and Weight Loss Coach', '', 'inherit', 'closed', 'closed', '', '46-revision-v1', '', '', '2017-10-16 23:51:14', '2017-10-16 23:51:14', '', 46, 'http://www.choose2be.ca/46-revision-v1/', 0, 'revision', '', 0),
(2237, 1, '2017-10-16 23:51:46', '2017-10-16 23:51:46', '<div id=\"pl-46\"  class=\"panel-layout\" ><div id=\"pg-46-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-46-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-46-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<p>Just look around and you’ll see that the most common approach to nutrition and weight loss – eating less and exercising more – doesn’t work. Media images that portray what a body should look like have all too many of us chasing impossible standards of perfection. Nutrition experts continuously contradict one another and leave everyone confused. We’re overloaded with information, but undernourished when it comes to true healing wisdom. Everyone has a different motivation for losing weight. An upcoming wedding, spending more time with your children, improving your overall health, increasing energy levels, or just because you want to look and feel better. There is hope. You CAN change. And I can help you make those changes. It’s time for a change.</p>\n<h3 style=\"text-align: center;\">LET\'S E.A.T!</h3>\n<p><strong>Educate. Act. Transform!</strong> Where education meets transformation and you take back your power and freedom to choose. Progress not perfection through teaching NOT telling. I believe that Real Food, as nature intended, provides the medicine we need to obtain and maintain a state of health.<br /><br /><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg\"><img class=\"alignright wp-image-1718 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition-300x300.jpg\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" width=\"300\" height=\"300\" /></a>Weight loss coaching is the use of personal coaching techniques to bring about long term weight loss. A coach will help you to set realistic goals for weight loss and develop a plan to attain the goals. This plan can include actions, research and education. The coach will help to consolidate all the ideas of the individual into steps which take them towards losing weight. This is not a menu plan or diet. The coach does not tell the individual what to eat and how. That is for the individual to determine once they have developed their plan.</p>\n<h3><br /><strong>Don’t put yourself “on a diet\"</strong></h3>\n<p>Dieting tricks your body into thinking you’re in a famine state. Your biochemistry and hormones then become altered and you go into fat storage mode, just like an animal preparing to hibernate for the winter. FAT stands for “famine” and “temperature”, and when your FAT programs are on, you crave food uncontrollably, well past your daily intake needs. Worse still, the more you diet, the more efficient your body becomes at storing fat, and the more difficult it becomes to lose the weight. It’s the ultimate catch-22. Dieting, by definition, actually makes you fatter; and everyone who has tried and failed to lose weight knows this from first-hand experience. If you need to lose 20, 40 or even 100lbs or more; and if you’ve tried and failed at dieting; it means your biological FAT Switch is on and your body thinks it needs excess weight in order to keep you safe. Calorie shortage will slow down your metabolism, making it tougher to build muscle and lose fat. You need to implant permanent change in your lifestyle.</p>\n<h3 style=\"text-align: center;\"><br />You\'re ready to lose some weight.</h3>\n<p>You probably realize that losing weight successfully means clearing countless mental and physical hurdles. You need to established a good support system. People that can support, advice, and encouragement you with your goals. With all the contradictory weight loss advice out there, it\'s no wonder we can get lost. No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.<br /><br />Stop looking for short-term fixes. Try making changes for the long haul and maintain your weight loss for life. The key is finding lifestyle changes that you can stick to them. Learn to empower your own healthy choices. Healthy, clean eating lifestyle that will give you the edge in supporting your immune system. With increasing disease states, it is necessary that we learn both what to eat and what to avoid eating in the food landscape that exists today. Once we know this, we can empower ourselves to introduce the essential nutrients that supercharge the immune system, which will help us to fight disease. Take back your health by proactively providing your body with needed nutrients and enjoy robust health once again.</p>\n<h3><br />Holistic Nutrition &amp; Wellness Coaching Services I offer:</h3>\n<ul>\n<li>group classes on grocery store navigation (an aisle by aisle walk through the supermarket, showing you how to make sense of competing health claims &amp; labels),</li>\n<li>group classes on traditional whole foods preparation techniques,</li>\n<li>group discussions &amp; support groups,</li>\n<li>kitchen clean outs (learn what foods you can keep and what you should toss)<br />individual,</li>\n<li>one-on-one counselling,</li>\n</ul>\n<p><em>It does not replace consultations with nutritionists, doctors, psychologists and/or other healthcare professionals. This program is not intended for people with diabetes dependent on insulin, who have eating disorders, problems with renal heart failure, depression, or for pregnant or breastfeeding women. If you suffer from any of these conditions, please visit a doctor, nutritionist and/or other healthcare professionals before starting any nutritional programs. </em><br /><em>Many conditions can be relieved effectively with this holistic approach to nutrition &amp; wellness, including obesity, chronic fatigue, energy loss, insomnia, depression, backache, skin complaints, asthma, and headaches. It can also help you prevent or cope with chronic diseases such as heart disease, high blood pressure, high cholesterol, and diabetes. Individual results may vary.</em></p></div>\n</div></div></div></div><div id=\"pg-46-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-46-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-46-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png\" width=\"363\" height=\"277\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?w=363 363w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=300%2C229 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=180%2C137 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=250%2C191 250w\" title=\"Pyramid of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-46-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-46-1-1-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png\" width=\"369\" height=\"362\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?w=369 369w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=300%2C294 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=180%2C177 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=250%2C245 250w\" title=\"Wheel of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div></div></div>', 'Holistic Nutrition and Weight Loss Coach', '', 'inherit', 'closed', 'closed', '', '46-revision-v1', '', '', '2017-10-16 23:51:46', '2017-10-16 23:51:46', '', 46, 'http://www.choose2be.ca/46-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
(2240, 1, '2017-10-16 23:55:42', '2017-10-16 23:55:42', '<div id=\"pl-2240\"  class=\"panel-layout\" ><div id=\"pg-2240-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2240-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-2240-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<p>Just look around and you’ll see that the most common approach to nutrition and weight loss – eating less and exercising more – doesn’t work. Media images that portray what a body should look like have all too many of us chasing impossible standards of perfection. Nutrition experts continuously contradict one another and leave everyone confused. We’re overloaded with information, but undernourished when it comes to true healing wisdom. Everyone has a different motivation for losing weight. An upcoming wedding, spending more time with your children, improving your overall health, increasing energy levels, or just because you want to look and feel better. There is hope. You CAN change. And I can help you make those changes. It’s time for a change.</p>\n<h3 style=\"text-align: center;\">LET\'S E.A.T!</h3>\n<p><strong>Educate. Act. Transform!</strong> Where education meets transformation and you take back your power and freedom to choose. Progress not perfection through teaching NOT telling. I believe that Real Food, as nature intended, provides the medicine we need to obtain and maintain a state of health.<br /><br /><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg\"><img class=\"alignright wp-image-1718 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition-300x300.jpg\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" width=\"300\" height=\"300\" /></a>Weight loss coaching is the use of personal coaching techniques to bring about long term weight loss. A coach will help you to set realistic goals for weight loss and develop a plan to attain the goals. This plan can include actions, research and education. The coach will help to consolidate all the ideas of the individual into steps which take them towards losing weight. This is not a menu plan or diet. The coach does not tell the individual what to eat and how. That is for the individual to determine once they have developed their plan.</p>\n<h3><br /><strong>Don’t put yourself “on a diet\"</strong></h3>\n<p>Dieting tricks your body into thinking you’re in a famine state. Your biochemistry and hormones then become altered and you go into fat storage mode, just like an animal preparing to hibernate for the winter. FAT stands for “famine” and “temperature”, and when your FAT programs are on, you crave food uncontrollably, well past your daily intake needs. Worse still, the more you diet, the more efficient your body becomes at storing fat, and the more difficult it becomes to lose the weight. It’s the ultimate catch-22. Dieting, by definition, actually makes you fatter; and everyone who has tried and failed to lose weight knows this from first-hand experience. If you need to lose 20, 40 or even 100lbs or more; and if you’ve tried and failed at dieting; it means your biological FAT Switch is on and your body thinks it needs excess weight in order to keep you safe. Calorie shortage will slow down your metabolism, making it tougher to build muscle and lose fat. You need to implant permanent change in your lifestyle.</p>\n<h3 style=\"text-align: center;\"><br />You\'re ready to lose some weight.</h3>\n<p>You probably realize that losing weight successfully means clearing countless mental and physical hurdles. You need to established a good support system. People that can support, advice, and encouragement you with your goals. With all the contradictory weight loss advice out there, it\'s no wonder we can get lost. No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.<br /><br />Stop looking for short-term fixes. Try making changes for the long haul and maintain your weight loss for life. The key is finding lifestyle changes that you can stick to them. Learn to empower your own healthy choices. Healthy, clean eating lifestyle that will give you the edge in supporting your immune system. With increasing disease states, it is necessary that we learn both what to eat and what to avoid eating in the food landscape that exists today. Once we know this, we can empower ourselves to introduce the essential nutrients that supercharge the immune system, which will help us to fight disease. Take back your health by proactively providing your body with needed nutrients and enjoy robust health once again.</p>\n<h3><br />Holistic Nutrition &amp; Wellness Coaching Services I offer:</h3>\n<ul>\n<li>group classes on grocery store navigation (an aisle by aisle walk through the supermarket, showing you how to make sense of competing health claims &amp; labels),</li>\n<li>group classes on traditional whole foods preparation techniques,</li>\n<li>group discussions &amp; support groups,</li>\n<li>kitchen clean outs (learn what foods you can keep and what you should toss)<br />individual,</li>\n<li>one-on-one counselling,</li>\n</ul>\n<p><em>It does not replace consultations with nutritionists, doctors, psychologists and/or other healthcare professionals. This program is not intended for people with diabetes dependent on insulin, who have eating disorders, problems with renal heart failure, depression, or for pregnant or breastfeeding women. If you suffer from any of these conditions, please visit a doctor, nutritionist and/or other healthcare professionals before starting any nutritional programs. </em><br /><em>Many conditions can be relieved effectively with this holistic approach to nutrition &amp; wellness, including obesity, chronic fatigue, energy loss, insomnia, depression, backache, skin complaints, asthma, and headaches. It can also help you prevent or cope with chronic diseases such as heart disease, high blood pressure, high cholesterol, and diabetes. Individual results may vary.</em></p></div>\n</div></div></div></div><div id=\"pg-2240-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2240-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-2240-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png\" width=\"363\" height=\"277\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?w=363 363w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=300%2C229 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=180%2C137 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=250%2C191 250w\" title=\"Pyramid of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2240-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-2240-1-1-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png\" width=\"369\" height=\"362\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?w=369 369w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=300%2C294 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=180%2C177 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=250%2C245 250w\" title=\"Wheel of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div></div></div>', 'Nutrition and Weight Loss Coach in Nanaimo', '', 'inherit', 'closed', 'closed', '', '46-revision-v1', '', '', '2017-10-16 23:55:42', '2017-10-16 23:55:42', '', 46, 'http://www.choose2be.ca/46-revision-v1/', 0, 'revision', '', 0),
(2239, 1, '2017-10-16 23:52:59', '2017-10-16 23:52:59', '<div id=\"pl-46\"  class=\"panel-layout\" ><div id=\"pg-46-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-46-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-46-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<p>Just look around and you’ll see that the most common approach to nutrition and weight loss – eating less and exercising more – doesn’t work. Media images that portray what a body should look like have all too many of us chasing impossible standards of perfection. Nutrition experts continuously contradict one another and leave everyone confused. We’re overloaded with information, but undernourished when it comes to true healing wisdom. Everyone has a different motivation for losing weight. An upcoming wedding, spending more time with your children, improving your overall health, increasing energy levels, or just because you want to look and feel better. There is hope. You CAN change. And I can help you make those changes. It’s time for a change.</p>\n<h3 style=\"text-align: center;\">LET\'S E.A.T!</h3>\n<p><strong>Educate. Act. Transform!</strong> Where education meets transformation and you take back your power and freedom to choose. Progress not perfection through teaching NOT telling. I believe that Real Food, as nature intended, provides the medicine we need to obtain and maintain a state of health.<br /><br /><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg\"><img class=\"alignright wp-image-1718 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition-300x300.jpg\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" width=\"300\" height=\"300\" /></a>Weight loss coaching is the use of personal coaching techniques to bring about long term weight loss. A coach will help you to set realistic goals for weight loss and develop a plan to attain the goals. This plan can include actions, research and education. The coach will help to consolidate all the ideas of the individual into steps which take them towards losing weight. This is not a menu plan or diet. The coach does not tell the individual what to eat and how. That is for the individual to determine once they have developed their plan.</p>\n<h3><br /><strong>Don’t put yourself “on a diet\"</strong></h3>\n<p>Dieting tricks your body into thinking you’re in a famine state. Your biochemistry and hormones then become altered and you go into fat storage mode, just like an animal preparing to hibernate for the winter. FAT stands for “famine” and “temperature”, and when your FAT programs are on, you crave food uncontrollably, well past your daily intake needs. Worse still, the more you diet, the more efficient your body becomes at storing fat, and the more difficult it becomes to lose the weight. It’s the ultimate catch-22. Dieting, by definition, actually makes you fatter; and everyone who has tried and failed to lose weight knows this from first-hand experience. If you need to lose 20, 40 or even 100lbs or more; and if you’ve tried and failed at dieting; it means your biological FAT Switch is on and your body thinks it needs excess weight in order to keep you safe. Calorie shortage will slow down your metabolism, making it tougher to build muscle and lose fat. You need to implant permanent change in your lifestyle.</p>\n<h3 style=\"text-align: center;\"><br />You\'re ready to lose some weight.</h3>\n<p>You probably realize that losing weight successfully means clearing countless mental and physical hurdles. You need to established a good support system. People that can support, advice, and encouragement you with your goals. With all the contradictory weight loss advice out there, it\'s no wonder we can get lost. No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.<br /><br />Stop looking for short-term fixes. Try making changes for the long haul and maintain your weight loss for life. The key is finding lifestyle changes that you can stick to them. Learn to empower your own healthy choices. Healthy, clean eating lifestyle that will give you the edge in supporting your immune system. With increasing disease states, it is necessary that we learn both what to eat and what to avoid eating in the food landscape that exists today. Once we know this, we can empower ourselves to introduce the essential nutrients that supercharge the immune system, which will help us to fight disease. Take back your health by proactively providing your body with needed nutrients and enjoy robust health once again.</p>\n<h3><br />Holistic Nutrition &amp; Wellness Coaching Services I offer:</h3>\n<ul>\n<li>group classes on grocery store navigation (an aisle by aisle walk through the supermarket, showing you how to make sense of competing health claims &amp; labels),</li>\n<li>group classes on traditional whole foods preparation techniques,</li>\n<li>group discussions &amp; support groups,</li>\n<li>kitchen clean outs (learn what foods you can keep and what you should toss)<br />individual,</li>\n<li>one-on-one counselling,</li>\n</ul>\n<p><em>It does not replace consultations with nutritionists, doctors, psychologists and/or other healthcare professionals. This program is not intended for people with diabetes dependent on insulin, who have eating disorders, problems with renal heart failure, depression, or for pregnant or breastfeeding women. If you suffer from any of these conditions, please visit a doctor, nutritionist and/or other healthcare professionals before starting any nutritional programs. </em><br /><em>Many conditions can be relieved effectively with this holistic approach to nutrition &amp; wellness, including obesity, chronic fatigue, energy loss, insomnia, depression, backache, skin complaints, asthma, and headaches. It can also help you prevent or cope with chronic diseases such as heart disease, high blood pressure, high cholesterol, and diabetes. Individual results may vary.</em></p></div>\n</div></div></div></div><div id=\"pg-46-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-46-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-46-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png\" width=\"363\" height=\"277\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?w=363 363w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=300%2C229 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=180%2C137 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=250%2C191 250w\" title=\"Pyramid of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-46-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-46-1-1-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png\" width=\"369\" height=\"362\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?w=369 369w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=300%2C294 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=180%2C177 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=250%2C245 250w\" title=\"Wheel of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div></div></div>', 'Nutrition and Weight Loss Coach in Nanaimo', '', 'inherit', 'closed', 'closed', '', '46-revision-v1', '', '', '2017-10-16 23:52:59', '2017-10-16 23:52:59', '', 46, 'http://www.choose2be.ca/46-revision-v1/', 0, 'revision', '', 0),
(2241, 1, '2017-10-16 23:55:42', '2017-10-16 23:55:42', '<div id=\"pl-46\"  class=\"panel-layout\" ><div id=\"pg-46-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-46-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-46-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<p>Just look around and you’ll see that the most common approach to nutrition and weight loss – eating less and exercising more – doesn’t work. Media images that portray what a body should look like have all too many of us chasing impossible standards of perfection. Nutrition experts continuously contradict one another and leave everyone confused. We’re overloaded with information, but undernourished when it comes to true healing wisdom. Everyone has a different motivation for losing weight. An upcoming wedding, spending more time with your children, improving your overall health, increasing energy levels, or just because you want to look and feel better. There is hope. You CAN change. And I can help you make those changes. It’s time for a change.</p>\n<h3 style=\"text-align: center;\">LET\'S E.A.T!</h3>\n<p><strong>Educate. Act. Transform!</strong> Where education meets transformation and you take back your power and freedom to choose. Progress not perfection through teaching NOT telling. I believe that Real Food, as nature intended, provides the medicine we need to obtain and maintain a state of health.<br /><br /><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg\"><img class=\"alignright wp-image-1718 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition-300x300.jpg\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" width=\"300\" height=\"300\" /></a>Weight loss coaching is the use of personal coaching techniques to bring about long term weight loss. A coach will help you to set realistic goals for weight loss and develop a plan to attain the goals. This plan can include actions, research and education. The coach will help to consolidate all the ideas of the individual into steps which take them towards losing weight. This is not a menu plan or diet. The coach does not tell the individual what to eat and how. That is for the individual to determine once they have developed their plan.</p>\n<h3><br /><strong>Don’t put yourself “on a diet\"</strong></h3>\n<p>Dieting tricks your body into thinking you’re in a famine state. Your biochemistry and hormones then become altered and you go into fat storage mode, just like an animal preparing to hibernate for the winter. FAT stands for “famine” and “temperature”, and when your FAT programs are on, you crave food uncontrollably, well past your daily intake needs. Worse still, the more you diet, the more efficient your body becomes at storing fat, and the more difficult it becomes to lose the weight. It’s the ultimate catch-22. Dieting, by definition, actually makes you fatter; and everyone who has tried and failed to lose weight knows this from first-hand experience. If you need to lose 20, 40 or even 100lbs or more; and if you’ve tried and failed at dieting; it means your biological FAT Switch is on and your body thinks it needs excess weight in order to keep you safe. Calorie shortage will slow down your metabolism, making it tougher to build muscle and lose fat. You need to implant permanent change in your lifestyle.</p>\n<h3 style=\"text-align: center;\"><br />You\'re ready to lose some weight.</h3>\n<p>You probably realize that losing weight successfully means clearing countless mental and physical hurdles. You need to established a good support system. People that can support, advice, and encouragement you with your goals. With all the contradictory weight loss advice out there, it\'s no wonder we can get lost. No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.<br /><br />Stop looking for short-term fixes. Try making changes for the long haul and maintain your weight loss for life. The key is finding lifestyle changes that you can stick to them. Learn to empower your own healthy choices. Healthy, clean eating lifestyle that will give you the edge in supporting your immune system. With increasing disease states, it is necessary that we learn both what to eat and what to avoid eating in the food landscape that exists today. Once we know this, we can empower ourselves to introduce the essential nutrients that supercharge the immune system, which will help us to fight disease. Take back your health by proactively providing your body with needed nutrients and enjoy robust health once again.</p>\n<h3><br />Holistic Nutrition &amp; Wellness Coaching Services I offer:</h3>\n<ul>\n<li>group classes on grocery store navigation (an aisle by aisle walk through the supermarket, showing you how to make sense of competing health claims &amp; labels),</li>\n<li>group classes on traditional whole foods preparation techniques,</li>\n<li>group discussions &amp; support groups,</li>\n<li>kitchen clean outs (learn what foods you can keep and what you should toss)<br />individual,</li>\n<li>one-on-one counselling,</li>\n</ul>\n<p><em>It does not replace consultations with nutritionists, doctors, psychologists and/or other healthcare professionals. This program is not intended for people with diabetes dependent on insulin, who have eating disorders, problems with renal heart failure, depression, or for pregnant or breastfeeding women. If you suffer from any of these conditions, please visit a doctor, nutritionist and/or other healthcare professionals before starting any nutritional programs. </em><br /><em>Many conditions can be relieved effectively with this holistic approach to nutrition &amp; wellness, including obesity, chronic fatigue, energy loss, insomnia, depression, backache, skin complaints, asthma, and headaches. It can also help you prevent or cope with chronic diseases such as heart disease, high blood pressure, high cholesterol, and diabetes. Individual results may vary.</em></p></div>\n</div></div></div></div><div id=\"pg-46-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-46-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-46-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png\" width=\"363\" height=\"277\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?w=363 363w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=300%2C229 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=180%2C137 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=250%2C191 250w\" title=\"Pyramid of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-46-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-46-1-1-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png\" width=\"369\" height=\"362\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?w=369 369w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=300%2C294 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=180%2C177 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=250%2C245 250w\" title=\"Wheel of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div></div></div>', 'Nutrition and Weight Loss Coach in Nanaimo', '', 'inherit', 'closed', 'closed', '', '46-revision-v1', '', '', '2017-10-16 23:55:42', '2017-10-16 23:55:42', '', 46, 'http://www.choose2be.ca/46-revision-v1/', 0, 'revision', '', 0),
(2242, 1, '2017-10-16 23:57:08', '2017-10-16 23:57:08', '<div id=\"pl-2242\"  class=\"panel-layout\" ><div id=\"pg-2242-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2242-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-2242-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<p>Just look around and you’ll see that the most common approach to nutrition and weight loss in Nanaimo – eating less and exercising more – doesn’t work. Media images that portray what a body should look like have all too many of us chasing impossible standards of perfection. Nutrition experts continuously contradict one another and leave everyone confused. We’re overloaded with information, but undernourished when it comes to true healing wisdom. Everyone has a different motivation for losing weight. An upcoming wedding, spending more time with your children, improving your overall health, increasing energy levels, or just because you want to look and feel better. There is hope. You CAN change. And I can help you make those changes. It’s time for a change.</p>\n<h3 style=\"text-align: center;\">LET\'S E.A.T!</h3>\n<p><strong>Educate. Act. Transform!</strong> Where education meets transformation and you take back your power and freedom to choose. Progress not perfection through teaching NOT telling. I believe that Real Food, as nature intended, provides the medicine we need to obtain and maintain a state of health.</p>\n<p><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg\"><img class=\"alignright wp-image-1718 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition-300x300.jpg\" alt=\"Holistic nutrition - Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" width=\"300\" height=\"300\" /></a>Weight loss coaching is the use of personal coaching techniques to bring about long term weight loss. A coach will help you to set realistic goals for weight loss and develop a plan to attain the goals. This plan can include actions, research and education. The coach will help to consolidate all the ideas of the individual into steps which take them towards losing weight. This is not a menu plan or diet. The coach does not tell the individual what to eat and how. That is for the individual to determine once they have developed their plan.</p>\n<h3><strong>Don’t put yourself “on a diet\"</strong></h3>\n<p>Dieting tricks your body into thinking you’re in a famine state. Your biochemistry and hormones then become altered and you go into fat storage mode, just like an animal preparing to hibernate for the winter. FAT stands for “famine” and “temperature”, and when your FAT programs are on, you crave food uncontrollably, well past your daily intake needs. Worse still, the more you diet, the more efficient your body becomes at storing fat, and the more difficult it becomes to lose the weight. It’s the ultimate catch-22. Dieting, by definition, actually makes you fatter; and everyone who has tried and failed to lose weight knows this from first-hand experience. If you need to lose 20, 40 or even 100lbs or more; and if you’ve tried and failed at dieting; it means your biological FAT Switch is on and your body thinks it needs excess weight in order to keep you safe. Calorie shortage will slow down your metabolism, making it tougher to build muscle and lose fat. You need to implant permanent change in your lifestyle.</p>\n<h3 style=\"text-align: center;\">You\'re ready to lose some weight.</h3>\n<p>You probably realize that losing weight successfully means clearing countless mental and physical hurdles. You need to established a good support system. People that can support, advice, and encouragement you with your goals. With all the contradictory weight loss advice out there, it\'s no wonder we can get lost. No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.</p>\n<p>Stop looking for short-term fixes. Try making changes for the long haul and maintain your weight loss for life. The key is finding lifestyle changes that you can stick to them. Learn to empower your own healthy choices. Healthy, clean eating lifestyle that will give you the edge in supporting your immune system. With increasing disease states, it is necessary that we learn both what to eat and what to avoid eating in the food landscape that exists today. Once we know this, we can empower ourselves to introduce the essential nutrients that supercharge the immune system, which will help us to fight disease. Take back your health by proactively providing your body with needed nutrients and enjoy robust health once again.</p>\n<h3>Holistic Nutrition &amp; Wellness Coaching Services I offer:</h3>\n<ul>\n<li>group classes on grocery store navigation (an aisle by aisle walk through the supermarket, showing you how to make sense of competing health claims &amp; labels),</li>\n<li>group classes on traditional whole foods preparation techniques,</li>\n<li>group discussions &amp; support groups,</li>\n<li>kitchen clean outs (learn what foods you can keep and what you should toss)<br />individual,</li>\n<li>one-on-one counselling,</li>\n</ul>\n<p><em>It does not replace consultations with nutritionists, doctors, psychologists and/or other healthcare professionals. This program is not intended for people with diabetes dependent on insulin, who have eating disorders, problems with renal heart failure, depression, or for pregnant or breastfeeding women. If you suffer from any of these conditions, please visit a doctor, nutritionist and/or other healthcare professionals before starting any nutritional programs.</em></p>\n<p><br /><em>Many conditions can be relieved effectively with this holistic approach to nutrition &amp; wellness, including obesity, chronic fatigue, energy loss, insomnia, depression, backache, skin complaints, asthma, and headaches. It can also help you prevent or cope with chronic diseases such as heart disease, high blood pressure, high cholesterol, and diabetes. Individual results may vary.</em></p></div>\n</div></div></div></div><div id=\"pg-2242-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2242-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-2242-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png\" width=\"363\" height=\"277\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?w=363 363w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=300%2C229 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=180%2C137 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=250%2C191 250w\" title=\"Pyramid of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2242-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-2242-1-1-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png\" width=\"369\" height=\"362\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?w=369 369w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=300%2C294 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=180%2C177 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=250%2C245 250w\" title=\"Wheel of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div></div></div>', 'Nutrition and Weight Loss Coach in Nanaimo', '', 'inherit', 'closed', 'closed', '', '46-revision-v1', '', '', '2017-10-16 23:57:08', '2017-10-16 23:57:08', '', 46, 'http://www.choose2be.ca/46-revision-v1/', 0, 'revision', '', 0),
(2243, 1, '2017-10-16 23:57:08', '2017-10-16 23:57:08', '<div id=\"pl-46\"  class=\"panel-layout\" ><div id=\"pg-46-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-46-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-46-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<p>Just look around and you’ll see that the most common approach to nutrition and weight loss in Nanaimo – eating less and exercising more – doesn’t work. Media images that portray what a body should look like have all too many of us chasing impossible standards of perfection. Nutrition experts continuously contradict one another and leave everyone confused. We’re overloaded with information, but undernourished when it comes to true healing wisdom. Everyone has a different motivation for losing weight. An upcoming wedding, spending more time with your children, improving your overall health, increasing energy levels, or just because you want to look and feel better. There is hope. You CAN change. And I can help you make those changes. It’s time for a change.</p>\n<h3 style=\"text-align: center;\">LET\'S E.A.T!</h3>\n<p><strong>Educate. Act. Transform!</strong> Where education meets transformation and you take back your power and freedom to choose. Progress not perfection through teaching NOT telling. I believe that Real Food, as nature intended, provides the medicine we need to obtain and maintain a state of health.</p>\n<p><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg\"><img class=\"alignright wp-image-1718 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition-300x300.jpg\" alt=\"Holistic nutrition - Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" width=\"300\" height=\"300\" /></a>Weight loss coaching is the use of personal coaching techniques to bring about long term weight loss. A coach will help you to set realistic goals for weight loss and develop a plan to attain the goals. This plan can include actions, research and education. The coach will help to consolidate all the ideas of the individual into steps which take them towards losing weight. This is not a menu plan or diet. The coach does not tell the individual what to eat and how. That is for the individual to determine once they have developed their plan.</p>\n<h3><strong>Don’t put yourself “on a diet\"</strong></h3>\n<p>Dieting tricks your body into thinking you’re in a famine state. Your biochemistry and hormones then become altered and you go into fat storage mode, just like an animal preparing to hibernate for the winter. FAT stands for “famine” and “temperature”, and when your FAT programs are on, you crave food uncontrollably, well past your daily intake needs. Worse still, the more you diet, the more efficient your body becomes at storing fat, and the more difficult it becomes to lose the weight. It’s the ultimate catch-22. Dieting, by definition, actually makes you fatter; and everyone who has tried and failed to lose weight knows this from first-hand experience. If you need to lose 20, 40 or even 100lbs or more; and if you’ve tried and failed at dieting; it means your biological FAT Switch is on and your body thinks it needs excess weight in order to keep you safe. Calorie shortage will slow down your metabolism, making it tougher to build muscle and lose fat. You need to implant permanent change in your lifestyle.</p>\n<h3 style=\"text-align: center;\">You\'re ready to lose some weight.</h3>\n<p>You probably realize that losing weight successfully means clearing countless mental and physical hurdles. You need to established a good support system. People that can support, advice, and encouragement you with your goals. With all the contradictory weight loss advice out there, it\'s no wonder we can get lost. No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.</p>\n<p>Stop looking for short-term fixes. Try making changes for the long haul and maintain your weight loss for life. The key is finding lifestyle changes that you can stick to them. Learn to empower your own healthy choices. Healthy, clean eating lifestyle that will give you the edge in supporting your immune system. With increasing disease states, it is necessary that we learn both what to eat and what to avoid eating in the food landscape that exists today. Once we know this, we can empower ourselves to introduce the essential nutrients that supercharge the immune system, which will help us to fight disease. Take back your health by proactively providing your body with needed nutrients and enjoy robust health once again.</p>\n<h3>Holistic Nutrition &amp; Wellness Coaching Services I offer:</h3>\n<ul>\n<li>group classes on grocery store navigation (an aisle by aisle walk through the supermarket, showing you how to make sense of competing health claims &amp; labels),</li>\n<li>group classes on traditional whole foods preparation techniques,</li>\n<li>group discussions &amp; support groups,</li>\n<li>kitchen clean outs (learn what foods you can keep and what you should toss)<br />individual,</li>\n<li>one-on-one counselling,</li>\n</ul>\n<p><em>It does not replace consultations with nutritionists, doctors, psychologists and/or other healthcare professionals. This program is not intended for people with diabetes dependent on insulin, who have eating disorders, problems with renal heart failure, depression, or for pregnant or breastfeeding women. If you suffer from any of these conditions, please visit a doctor, nutritionist and/or other healthcare professionals before starting any nutritional programs.</em></p>\n<p><br /><em>Many conditions can be relieved effectively with this holistic approach to nutrition &amp; wellness, including obesity, chronic fatigue, energy loss, insomnia, depression, backache, skin complaints, asthma, and headaches. It can also help you prevent or cope with chronic diseases such as heart disease, high blood pressure, high cholesterol, and diabetes. Individual results may vary.</em></p></div>\n</div></div></div></div><div id=\"pg-46-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-46-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-46-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png\" width=\"363\" height=\"277\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?w=363 363w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=300%2C229 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=180%2C137 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=250%2C191 250w\" title=\"Pyramid of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-46-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-46-1-1-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-813df796d9b1\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png\" width=\"369\" height=\"362\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?w=369 369w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=300%2C294 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=180%2C177 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=250%2C245 250w\" title=\"Wheel of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div></div></div>', 'Nutrition and Weight Loss Coach in Nanaimo', '', 'inherit', 'closed', 'closed', '', '46-revision-v1', '', '', '2017-10-16 23:57:08', '2017-10-16 23:57:08', '', 46, 'http://www.choose2be.ca/46-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
(2246, 1, '2017-10-16 23:59:49', '2017-10-16 23:59:49', '<div id=\"pl-2246\"  class=\"panel-layout\" ><div id=\"pg-2246-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2246-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-2246-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\"><h3 class=\"widget-title\">8 week online</h3>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<h3 style=\"text-align: center;\"><strong>Embrace Your Body! Transform Your Life!</strong><br /> <strong>Choose2be Strong &amp; Healthy!</strong></h3><p style=\"text-align: center;\"><strong>Get fitter, healthier &amp; happier in just 8 weeks! Perfect for all fitness levels.</strong><br /> <strong>An 8-week online program PLUS live group workouts in Nanaimo. </strong></p><p style=\"text-align: center;\"><strong>The ideal fitness program to keep you motivated.<br /> Flexible enough to accommodate your busy schedule.</strong></p><p style=\"text-align: center;\">Sign-up today to reserve your spot. Space is limited.<br /> Fall program starts Friday September 30, 2016, 4-5pm.</p><h3 style=\"text-align: center;\"><a href=\"http://www.choose2be.ca/product/8-week-online-register/\"><strong>Register now!</strong></a></h3><p style=\"text-align: center;\">89$** Canadian with one weekly workout in Nanaimo (total 99$)<br /> 40$** Canadian online workout only (total 50$)<br /> <strong>**Need to pay an extra $10 US for access to <a href=\"http://www.tabatabootcamp.com/\">Tabata Bootcamp</a>’s platform</strong></p><h3>The 8-Week<em> Choose2be Strong &amp; Healthy </em>Online Program includes:</h3><p>ONLINE: A different daily 6-minute workout blast (48 workouts in total) combining cardio, strength and toning.</p><p>ONLINE: Four, 30-minute workouts</p><p>ONLINE: Nutritious plant base daily recipes to boost your metabolism</p><p>ONLINE PLATFORM: Track your results, monitor your success and get support from your trainer and fellow classmates</p><p>LIVE CLASSES IN NANAIMO: Participants get together for an hour-long group session combining a workout and a workshop on various topics: goal setting, food journaling, nutrition, metabolism, mobility &amp; flexibility…</p><p><strong>The secret behind 6 minutes of exercise per day</strong>? You’ll burn approximately 50 calories at each session, but the real payoff is that these 6-minute daily exercise blasts will boost your metabolism to burn an additional 250 calories within the next 24 hours. That\'s 300 calories burned by investing only 6 minutes!</p><p>Necessary equipment:</p><ul><li>high-speed Internet connection</li><li>tubing or TheraBand™ exercise bands</li><li>a chair</li><li>a set of light dumbbells</li><li>a mat</li></ul><p><strong>What do people have to say:</strong></p><p><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Julie-Fournier-3.jpg\"><img class=\"size-medium wp-image-1090 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Julie-Fournier-3-300x225.jpg\" alt=\"Julie\" width=\"300\" height=\"225\" /></a>\"This program fell into my life at the perfect time. I needed something regular, imposed on me to motivate me to workout. This program is perfect for someone like me who likes to have structure. You get up, open your computer and everything is there. You don’t even have to decide which exercises to do, everything is there for you, ready to go. If you are in shape or not there are different levels of difficulty to choose from. You can do the 6 minute Tabata workout anytime of the day if you can’t do it first thing in the morning as they recommend. Personally, I like this flexibility. Someday I didn’t do it so I did 2 workouts the next day. I am already pretty active but not in a muscular way. The exercises are motivating, they vary and are often new to me and that is really useful for my work as a physical education teacher.</p><p>I haven’t applied the nutrition principal yet, I have mainly focused on the exercises. I like that Veronique often writes comments and that is motivating. I saw I big difference in the level of my energy in the last fews weeks since I started the 8 week online program. I really needed that. I also feel like my thighs are getting firmer and I have lost a few inches on my hips and chest. I am super satisfied with the result so far. I didn’t have any expectations when I started the program and I am really happy. I like it so much that I want to repeat an other 8 weeks once this one is over. I never been someone who likes weight training and muscle building exercises but right now I am always motivated to do my daily exercises as much as the two weekly 30 minutes workout. Now I will focus on the nutrition part to have even more benefits from the program. Thanks again Veronique for this program.\"</p><p>Julie Fournier,</p><p>physical education teacher and coordinator of the physical department at Cegep de Gaspe, Quebec</p><p>\"<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/06/Liz-McKnight-e1468212708650.jpg\"><img class=\"size-medium wp-image-622 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/06/Liz-McKnight-171x300.jpg\" alt=\"Liz Mcknight - art therapy - Nanaimo - Gabriola island- inspirational person - body sculpt- 8 week online - cardio blast\" width=\"171\" height=\"300\" /></a>Being part of a group is so motivating for me. I signed up for on line only as I live on an island and could not make the live classes. Marking completed on the daily ex kept me on track as I didn\'t want to break my record!<br />Vero responded to any question or post that I entered - she is very encouraging . A daily recipe is a bonus. <br />Only down side is I find the site a bit slow but it is otherwise good - so many choices of workouts - so this is a minor issue.\"</p><p> </p><p> </p><p><strong>About Your Fitness Trainer</strong></p><p><a href=\"http://www.choose2be.ca/veronique-rioux/\">Véronique Rioux</a> is a certified <a href=\"http://www.choose2be.ca/group-fitness-classes/\">Fitness Instructor</a>, <a href=\"http://www.choose2be.ca/personaltraining/\">Personal Trainer</a>, <a href=\"http://www.choose2be.ca/yoga/\">Yoga Instructor</a>…and more.</p><p>An engaging, motivating and knowledgeable instructor, Véronique will make your workouts both fun and challenging.</p><p>Support a local business and brand. No network marketing. No automatic shipments or supplements.</p><p> </p></div>\n</div></div><div id=\"panel-2246-0-0-1\" class=\"so-panel widget widget_text panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/J0Uv00wdnCQ\" frameborder=\"0\" allowfullscreen></iframe></div>\n		</div></div></div></div>', 'Nanaimo Online Fitness Program', '', 'inherit', 'closed', 'closed', '', '894-revision-v1', '', '', '2017-10-16 23:59:49', '2017-10-16 23:59:49', '', 894, 'http://www.choose2be.ca/894-revision-v1/', 0, 'revision', '', 0),
(2245, 1, '2017-10-16 23:58:06', '2017-10-16 23:58:06', '<div id=\"pl-894\"  class=\"panel-layout\" ><div id=\"pg-894-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-894-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-894-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\"><h3 class=\"widget-title\">8 week online</h3>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<h3 style=\"text-align: center;\"><strong>Embrace Your Body! Transform Your Life!</strong><br /> <strong>Choose2be Strong &amp; Healthy!</strong></h3><p style=\"text-align: center;\"><strong>Get fitter, healthier &amp; happier in just 8 weeks! Perfect for all fitness levels.</strong><br /> <strong>An 8-week online program PLUS live group workouts in Nanaimo. </strong></p><p style=\"text-align: center;\"><strong>The ideal fitness program to keep you motivated.<br /> Flexible enough to accommodate your busy schedule.</strong></p><p style=\"text-align: center;\">Sign-up today to reserve your spot. Space is limited.<br /> Fall program starts Friday September 30, 2016, 4-5pm.</p><h3 style=\"text-align: center;\"><a href=\"http://www.choose2be.ca/product/8-week-online-register/\"><strong>Register now!</strong></a></h3><p style=\"text-align: center;\">89$** Canadian with one weekly workout in Nanaimo (total 99$)<br /> 40$** Canadian online workout only (total 50$)<br /> <strong>**Need to pay an extra $10 US for access to <a href=\"http://www.tabatabootcamp.com/\">Tabata Bootcamp</a>’s platform</strong></p><h3>The 8-Week<em> Choose2be Strong &amp; Healthy </em>Online Program includes:</h3><p>ONLINE: A different daily 6-minute workout blast (48 workouts in total) combining cardio, strength and toning.</p><p>ONLINE: Four, 30-minute workouts</p><p>ONLINE: Nutritious plant base daily recipes to boost your metabolism</p><p>ONLINE PLATFORM: Track your results, monitor your success and get support from your trainer and fellow classmates</p><p>LIVE CLASSES IN NANAIMO: Participants get together for an hour-long group session combining a workout and a workshop on various topics: goal setting, food journaling, nutrition, metabolism, mobility &amp; flexibility…</p><p><strong>The secret behind 6 minutes of exercise per day</strong>? You’ll burn approximately 50 calories at each session, but the real payoff is that these 6-minute daily exercise blasts will boost your metabolism to burn an additional 250 calories within the next 24 hours. That\'s 300 calories burned by investing only 6 minutes!</p><p>Necessary equipment:</p><ul><li>high-speed Internet connection</li><li>tubing or TheraBand™ exercise bands</li><li>a chair</li><li>a set of light dumbbells</li><li>a mat</li></ul><p><strong>What do people have to say:</strong></p><p><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Julie-Fournier-3.jpg\"><img class=\"size-medium wp-image-1090 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Julie-Fournier-3-300x225.jpg\" alt=\"Julie\" width=\"300\" height=\"225\" /></a>\"This program fell into my life at the perfect time. I needed something regular, imposed on me to motivate me to workout. This program is perfect for someone like me who likes to have structure. You get up, open your computer and everything is there. You don’t even have to decide which exercises to do, everything is there for you, ready to go. If you are in shape or not there are different levels of difficulty to choose from. You can do the 6 minute Tabata workout anytime of the day if you can’t do it first thing in the morning as they recommend. Personally, I like this flexibility. Someday I didn’t do it so I did 2 workouts the next day. I am already pretty active but not in a muscular way. The exercises are motivating, they vary and are often new to me and that is really useful for my work as a physical education teacher.</p><p>I haven’t applied the nutrition principal yet, I have mainly focused on the exercises. I like that Veronique often writes comments and that is motivating. I saw I big difference in the level of my energy in the last fews weeks since I started the 8 week online program. I really needed that. I also feel like my thighs are getting firmer and I have lost a few inches on my hips and chest. I am super satisfied with the result so far. I didn’t have any expectations when I started the program and I am really happy. I like it so much that I want to repeat an other 8 weeks once this one is over. I never been someone who likes weight training and muscle building exercises but right now I am always motivated to do my daily exercises as much as the two weekly 30 minutes workout. Now I will focus on the nutrition part to have even more benefits from the program. Thanks again Veronique for this program.\"</p><p>Julie Fournier,</p><p>physical education teacher and coordinator of the physical department at Cegep de Gaspe, Quebec</p><p>\"<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/06/Liz-McKnight-e1468212708650.jpg\"><img class=\"size-medium wp-image-622 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/06/Liz-McKnight-171x300.jpg\" alt=\"Liz Mcknight - art therapy - Nanaimo - Gabriola island- inspirational person - body sculpt- 8 week online - cardio blast\" width=\"171\" height=\"300\" /></a>Being part of a group is so motivating for me. I signed up for on line only as I live on an island and could not make the live classes. Marking completed on the daily ex kept me on track as I didn\'t want to break my record!<br />Vero responded to any question or post that I entered - she is very encouraging . A daily recipe is a bonus. <br />Only down side is I find the site a bit slow but it is otherwise good - so many choices of workouts - so this is a minor issue.\"</p><p> </p><p> </p><p><strong>About Your Fitness Trainer</strong></p><p><a href=\"http://www.choose2be.ca/veronique-rioux/\">Véronique Rioux</a> is a certified <a href=\"http://www.choose2be.ca/group-fitness-classes/\">Fitness Instructor</a>, <a href=\"http://www.choose2be.ca/personaltraining/\">Personal Trainer</a>, <a href=\"http://www.choose2be.ca/yoga/\">Yoga Instructor</a>…and more.</p><p>An engaging, motivating and knowledgeable instructor, Véronique will make your workouts both fun and challenging.</p><p>Support a local business and brand. No network marketing. No automatic shipments or supplements.</p><p> </p></div>\n</div></div><div id=\"panel-894-0-0-1\" class=\"so-panel widget widget_text panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/J0Uv00wdnCQ\" frameborder=\"0\" allowfullscreen></iframe></div>\n		</div></div></div></div>', 'Nanaimo Online Fitness Program', '', 'inherit', 'closed', 'closed', '', '894-revision-v1', '', '', '2017-10-16 23:58:06', '2017-10-16 23:58:06', '', 894, 'http://www.choose2be.ca/894-revision-v1/', 0, 'revision', '', 0),
(2247, 1, '2017-10-16 23:59:49', '2017-10-16 23:59:49', '<div id=\"pl-894\"  class=\"panel-layout\" ><div id=\"pg-894-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-894-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-894-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\"><h3 class=\"widget-title\">8 week online</h3>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<h3 style=\"text-align: center;\"><strong>Embrace Your Body! Transform Your Life!</strong><br /> <strong>Choose2be Strong &amp; Healthy!</strong></h3><p style=\"text-align: center;\"><strong>Get fitter, healthier &amp; happier in just 8 weeks! Perfect for all fitness levels.</strong><br /> <strong>An 8-week online program PLUS live group workouts in Nanaimo. </strong></p><p style=\"text-align: center;\"><strong>The ideal fitness program to keep you motivated.<br /> Flexible enough to accommodate your busy schedule.</strong></p><p style=\"text-align: center;\">Sign-up today to reserve your spot. Space is limited.<br /> Fall program starts Friday September 30, 2016, 4-5pm.</p><h3 style=\"text-align: center;\"><a href=\"http://www.choose2be.ca/product/8-week-online-register/\"><strong>Register now!</strong></a></h3><p style=\"text-align: center;\">89$** Canadian with one weekly workout in Nanaimo (total 99$)<br /> 40$** Canadian online workout only (total 50$)<br /> <strong>**Need to pay an extra $10 US for access to <a href=\"http://www.tabatabootcamp.com/\">Tabata Bootcamp</a>’s platform</strong></p><h3>The 8-Week<em> Choose2be Strong &amp; Healthy </em>Online Program includes:</h3><p>ONLINE: A different daily 6-minute workout blast (48 workouts in total) combining cardio, strength and toning.</p><p>ONLINE: Four, 30-minute workouts</p><p>ONLINE: Nutritious plant base daily recipes to boost your metabolism</p><p>ONLINE PLATFORM: Track your results, monitor your success and get support from your trainer and fellow classmates</p><p>LIVE CLASSES IN NANAIMO: Participants get together for an hour-long group session combining a workout and a workshop on various topics: goal setting, food journaling, nutrition, metabolism, mobility &amp; flexibility…</p><p><strong>The secret behind 6 minutes of exercise per day</strong>? You’ll burn approximately 50 calories at each session, but the real payoff is that these 6-minute daily exercise blasts will boost your metabolism to burn an additional 250 calories within the next 24 hours. That\'s 300 calories burned by investing only 6 minutes!</p><p>Necessary equipment:</p><ul><li>high-speed Internet connection</li><li>tubing or TheraBand™ exercise bands</li><li>a chair</li><li>a set of light dumbbells</li><li>a mat</li></ul><p><strong>What do people have to say:</strong></p><p><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Julie-Fournier-3.jpg\"><img class=\"size-medium wp-image-1090 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Julie-Fournier-3-300x225.jpg\" alt=\"Julie\" width=\"300\" height=\"225\" /></a>\"This program fell into my life at the perfect time. I needed something regular, imposed on me to motivate me to workout. This program is perfect for someone like me who likes to have structure. You get up, open your computer and everything is there. You don’t even have to decide which exercises to do, everything is there for you, ready to go. If you are in shape or not there are different levels of difficulty to choose from. You can do the 6 minute Tabata workout anytime of the day if you can’t do it first thing in the morning as they recommend. Personally, I like this flexibility. Someday I didn’t do it so I did 2 workouts the next day. I am already pretty active but not in a muscular way. The exercises are motivating, they vary and are often new to me and that is really useful for my work as a physical education teacher.</p><p>I haven’t applied the nutrition principal yet, I have mainly focused on the exercises. I like that Veronique often writes comments and that is motivating. I saw I big difference in the level of my energy in the last fews weeks since I started the 8 week online program. I really needed that. I also feel like my thighs are getting firmer and I have lost a few inches on my hips and chest. I am super satisfied with the result so far. I didn’t have any expectations when I started the program and I am really happy. I like it so much that I want to repeat an other 8 weeks once this one is over. I never been someone who likes weight training and muscle building exercises but right now I am always motivated to do my daily exercises as much as the two weekly 30 minutes workout. Now I will focus on the nutrition part to have even more benefits from the program. Thanks again Veronique for this program.\"</p><p>Julie Fournier,</p><p>physical education teacher and coordinator of the physical department at Cegep de Gaspe, Quebec</p><p>\"<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/06/Liz-McKnight-e1468212708650.jpg\"><img class=\"size-medium wp-image-622 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/06/Liz-McKnight-171x300.jpg\" alt=\"Liz Mcknight - art therapy - Nanaimo - Gabriola island- inspirational person - body sculpt- 8 week online - cardio blast\" width=\"171\" height=\"300\" /></a>Being part of a group is so motivating for me. I signed up for on line only as I live on an island and could not make the live classes. Marking completed on the daily ex kept me on track as I didn\'t want to break my record!<br />Vero responded to any question or post that I entered - she is very encouraging . A daily recipe is a bonus. <br />Only down side is I find the site a bit slow but it is otherwise good - so many choices of workouts - so this is a minor issue.\"</p><p> </p><p> </p><p><strong>About Your Fitness Trainer</strong></p><p><a href=\"http://www.choose2be.ca/veronique-rioux/\">Véronique Rioux</a> is a certified <a href=\"http://www.choose2be.ca/group-fitness-classes/\">Fitness Instructor</a>, <a href=\"http://www.choose2be.ca/personaltraining/\">Personal Trainer</a>, <a href=\"http://www.choose2be.ca/yoga/\">Yoga Instructor</a>…and more.</p><p>An engaging, motivating and knowledgeable instructor, Véronique will make your workouts both fun and challenging.</p><p>Support a local business and brand. No network marketing. No automatic shipments or supplements.</p><p> </p></div>\n</div></div><div id=\"panel-894-0-0-1\" class=\"so-panel widget widget_text panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/J0Uv00wdnCQ\" frameborder=\"0\" allowfullscreen></iframe></div>\n		</div></div></div></div>', 'Nanaimo Online Fitness Program', '', 'inherit', 'closed', 'closed', '', '894-revision-v1', '', '', '2017-10-16 23:59:49', '2017-10-16 23:59:49', '', 894, 'http://www.choose2be.ca/894-revision-v1/', 0, 'revision', '', 0),
(2248, 1, '2017-10-17 00:00:26', '2017-10-17 00:00:26', '<div id=\"pl-2248\"  class=\"panel-layout\" ><div id=\"pg-2248-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2248-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-2248-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><p>﻿I offer personal training in your home, at the gym, outdoors or <a href=\"http://www.choose2be.ca/product/8-week-online-register/\">online</a>. Whether your goal is permanent weight loss, muscle toning, strength building or enhanced physical performance, I can design a program tailored to your needs and fitness level that will help you meet your fitness goals. ﻿</p>\n<p><center><strong>Tired of working out at the gym on your own and not getting the results you seek?<br />\nStop wasting time, money and energy.<br />\nLet me help you get in shape, improve your fitness and boost your self-esteem.<br />\nYour chances of success are much higher than if you work out alone.<br />\n</strong></center><br />\n<img src=\"http://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/v_before-2.jpeg?w=393\" align=\"right\"></p>\n<p><strong>Personal training intro package:</strong></p>\n<li>	Personal Assessment & Physical Evaluation: Designed to assess muscular strength, endurance, flexibility, stability, range of motion and mobility. Includes body fat percentage, picture and body measurement. The assessment helps to identify your personal strengths and weaknesses. We will also take the time to set your goals. </li>\n<li> Training Program: An individualized and customized exercise program based on your fitness level and goals. </li>\n<li> One hour personal training.</li>\n<p><a href=\"http://www.choose2be.ca/product/personal-training/\">Click here</a> to purchase a single training session or a <a href=\"http://www.choose2be.ca/product/5pt/\">package of five</a>.</p>\n<p>﻿<strong>Medical Exercise Package </strong></p>\n<li>	Would you like to get a little stronger before your surgery occurs?\n<li>Have you finished your physiotherapy appointments yet do not feel 100% recovered?</li>\n</ul>\n<p>As a certified Medical Exercise Specialist, I have the knowledge and skills to work with clients with a wide range of medical conditions. I am trained to develop safe and effective conditioning programs for clients with musculoskeletal, cardiovascular, neurological or metabolic disorders. [Note: I am not able to offer any professional rehab services provided by licensed physical therapists, chiropractors, massage therapists and/or physicians.] </p>\n<p><a href=\"http://www.choose2be.ca/product/personal-training/\">Click here</a> to purchase a single Medical Exercise session.</p>\n</div>\n		</div></div></div></div>', 'Personal Trainer in Nanaimo', '', 'inherit', 'closed', 'closed', '', '37-revision-v1', '', '', '2017-10-17 00:00:26', '2017-10-17 00:00:26', '', 37, 'http://www.choose2be.ca/37-revision-v1/', 0, 'revision', '', 0),
(2249, 1, '2017-10-17 00:00:26', '2017-10-17 00:00:26', '<div id=\"pl-37\"  class=\"panel-layout\" ><div id=\"pg-37-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-37-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-37-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><p>﻿I offer personal training in your home, at the gym, outdoors or <a href=\"http://www.choose2be.ca/product/8-week-online-register/\">online</a>. Whether your goal is permanent weight loss, muscle toning, strength building or enhanced physical performance, I can design a program tailored to your needs and fitness level that will help you meet your fitness goals. ﻿</p>\n<p><center><strong>Tired of working out at the gym on your own and not getting the results you seek?<br />\nStop wasting time, money and energy.<br />\nLet me help you get in shape, improve your fitness and boost your self-esteem.<br />\nYour chances of success are much higher than if you work out alone.<br />\n</strong></center><br />\n<img src=\"http://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/v_before-2.jpeg?w=393\" align=\"right\"></p>\n<p><strong>Personal training intro package:</strong></p>\n<li>	Personal Assessment & Physical Evaluation: Designed to assess muscular strength, endurance, flexibility, stability, range of motion and mobility. Includes body fat percentage, picture and body measurement. The assessment helps to identify your personal strengths and weaknesses. We will also take the time to set your goals. </li>\n<li> Training Program: An individualized and customized exercise program based on your fitness level and goals. </li>\n<li> One hour personal training.</li>\n<p><a href=\"http://www.choose2be.ca/product/personal-training/\">Click here</a> to purchase a single training session or a <a href=\"http://www.choose2be.ca/product/5pt/\">package of five</a>.</p>\n<p>﻿<strong>Medical Exercise Package </strong></p>\n<li>	Would you like to get a little stronger before your surgery occurs?\n<li>Have you finished your physiotherapy appointments yet do not feel 100% recovered?</li>\n</ul>\n<p>As a certified Medical Exercise Specialist, I have the knowledge and skills to work with clients with a wide range of medical conditions. I am trained to develop safe and effective conditioning programs for clients with musculoskeletal, cardiovascular, neurological or metabolic disorders. [Note: I am not able to offer any professional rehab services provided by licensed physical therapists, chiropractors, massage therapists and/or physicians.] </p>\n<p><a href=\"http://www.choose2be.ca/product/personal-training/\">Click here</a> to purchase a single Medical Exercise session.</p>\n</div>\n		</div></div></div></div>', 'Personal Trainer in Nanaimo', '', 'inherit', 'closed', 'closed', '', '37-revision-v1', '', '', '2017-10-17 00:00:26', '2017-10-17 00:00:26', '', 37, 'http://www.choose2be.ca/37-revision-v1/', 0, 'revision', '', 0),
(2250, 1, '2017-10-17 00:01:48', '2017-10-17 00:01:48', '<div id=\"pl-2250\"  class=\"panel-layout\" ><div id=\"pg-2250-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2250-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-2250-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><p>﻿I offer personal training in Nanaimo, directly in your home, at the gym, outdoors or <a href=\"http://www.choose2be.ca/product/8-week-online-register/\">online</a>. Whether your goal is permanent weight loss, muscle toning, strength building or enhanced physical performance, I can design a program tailored to your needs and fitness level that will help you meet your fitness goals. ﻿</p>\n<p><center><strong>Tired of working out at the gym on your own and not getting the results you seek?<br />\nStop wasting time, money and energy.<br />\nLet me help you get in shape, improve your fitness and boost your self-esteem.<br />\nYour chances of success are much higher than if you work out alone.<br />\n</strong></center><br />\n<img src=\"http://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/v_before-2.jpeg?w=393\" align=\"right\"></p>\n<p><strong>Personal training intro package:</strong></p>\n<li>	Personal Assessment & Physical Evaluation: Designed to assess muscular strength, endurance, flexibility, stability, range of motion and mobility. Includes body fat percentage, picture and body measurement. The assessment helps to identify your personal strengths and weaknesses. We will also take the time to set your goals. </li>\n<li> Training Program: An individualized and customized exercise program based on your fitness level and goals. </li>\n<li> One hour personal training.</li>\n<p><a href=\"http://www.choose2be.ca/product/personal-training/\">Click here</a> to purchase a single training session or a <a href=\"http://www.choose2be.ca/product/5pt/\">package of five</a>.</p>\n<p>﻿<strong>Medical Exercise Package </strong></p>\n<li>	Would you like to get a little stronger before your surgery occurs?\n<li>Have you finished your physiotherapy appointments yet do not feel 100% recovered?</li>\n</ul>\n<p>As a certified Medical Exercise Specialist, I have the knowledge and skills to work with clients with a wide range of medical conditions. I am trained to develop safe and effective conditioning programs for clients with musculoskeletal, cardiovascular, neurological or metabolic disorders. [Note: I am not able to offer any professional rehab services provided by licensed physical therapists, chiropractors, massage therapists and/or physicians.] </p>\n<p><a href=\"http://www.choose2be.ca/product/personal-training/\">Click here</a> to purchase a single Medical Exercise session.</p>\n</div>\n		</div></div></div></div>', 'Personal Trainer in Nanaimo', '', 'inherit', 'closed', 'closed', '', '37-revision-v1', '', '', '2017-10-17 00:01:48', '2017-10-17 00:01:48', '', 37, 'http://www.choose2be.ca/37-revision-v1/', 0, 'revision', '', 0),
(2251, 1, '2017-10-17 00:01:48', '2017-10-17 00:01:48', '<div id=\"pl-37\"  class=\"panel-layout\" ><div id=\"pg-37-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-37-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-37-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><p>﻿I offer personal training in Nanaimo, directly in your home, at the gym, outdoors or <a href=\"http://www.choose2be.ca/product/8-week-online-register/\">online</a>. Whether your goal is permanent weight loss, muscle toning, strength building or enhanced physical performance, I can design a program tailored to your needs and fitness level that will help you meet your fitness goals. ﻿</p>\n<p><center><strong>Tired of working out at the gym on your own and not getting the results you seek?<br />\nStop wasting time, money and energy.<br />\nLet me help you get in shape, improve your fitness and boost your self-esteem.<br />\nYour chances of success are much higher than if you work out alone.<br />\n</strong></center><br />\n<img src=\"http://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/v_before-2.jpeg?w=393\" align=\"right\"></p>\n<p><strong>Personal training intro package:</strong></p>\n<li>	Personal Assessment & Physical Evaluation: Designed to assess muscular strength, endurance, flexibility, stability, range of motion and mobility. Includes body fat percentage, picture and body measurement. The assessment helps to identify your personal strengths and weaknesses. We will also take the time to set your goals. </li>\n<li> Training Program: An individualized and customized exercise program based on your fitness level and goals. </li>\n<li> One hour personal training.</li>\n<p><a href=\"http://www.choose2be.ca/product/personal-training/\">Click here</a> to purchase a single training session or a <a href=\"http://www.choose2be.ca/product/5pt/\">package of five</a>.</p>\n<p>﻿<strong>Medical Exercise Package </strong></p>\n<li>	Would you like to get a little stronger before your surgery occurs?\n<li>Have you finished your physiotherapy appointments yet do not feel 100% recovered?</li>\n</ul>\n<p>As a certified Medical Exercise Specialist, I have the knowledge and skills to work with clients with a wide range of medical conditions. I am trained to develop safe and effective conditioning programs for clients with musculoskeletal, cardiovascular, neurological or metabolic disorders. [Note: I am not able to offer any professional rehab services provided by licensed physical therapists, chiropractors, massage therapists and/or physicians.] </p>\n<p><a href=\"http://www.choose2be.ca/product/personal-training/\">Click here</a> to purchase a single Medical Exercise session.</p>\n</div>\n		</div></div></div></div>', 'Personal Trainer in Nanaimo', '', 'inherit', 'closed', 'closed', '', '37-revision-v1', '', '', '2017-10-17 00:01:48', '2017-10-17 00:01:48', '', 37, 'http://www.choose2be.ca/37-revision-v1/', 0, 'revision', '', 0),
(2253, 1, '2017-10-17 00:04:00', '2017-10-17 00:04:00', '<div id=\"pl-48\"  class=\"panel-layout\" ><div id=\"pg-48-0\"  class=\"panel-grid panel-no-style\"  data-style=\"{&quot;background_image_repeat&quot;:&quot;&quot;,&quot;no_margin&quot;:&quot;&quot;}\" ><div id=\"pgc-48-0-0\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-48-0-0-0\" class=\"so-panel widget widget_sow-slider panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-slider so-widget-sow-slider-default-abf3e628296a\"><div class=\"sow-slider-base \" style=\"display: none\"><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-image: url(http://www.choose2be.ca/wp-content/uploads/2016/06/wild-thing-1.jpg)\" >\n									<img width=\"4646\" height=\"3792\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/06/wild-thing-1.jpg\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/wild-thing-1.jpg?w=4646 4646w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/wild-thing-1.jpg?resize=300%2C245 300w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/wild-thing-1.jpg?resize=768%2C627 768w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/wild-thing-1.jpg?resize=1024%2C836 1024w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/wild-thing-1.jpg?resize=180%2C147 180w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/wild-thing-1.jpg?resize=250%2C204 250w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/wild-thing-1.jpg?resize=600%2C490 600w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/wild-thing-1.jpg?w=1440 1440w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/wild-thing-1.jpg?w=2160 2160w\" sizes=\"(max-width: 4646px) 100vw, 4646px\" />								</li>\n				<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-image: url(http://www.choose2be.ca/wp-content/uploads/2016/06/Skandasana.jpg)\" >\n									<img width=\"4289\" height=\"3623\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/06/Skandasana.jpg\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Skandasana.jpg?w=4289 4289w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Skandasana.jpg?resize=300%2C253 300w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Skandasana.jpg?resize=768%2C649 768w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Skandasana.jpg?resize=1024%2C865 1024w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Skandasana.jpg?resize=180%2C152 180w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Skandasana.jpg?resize=250%2C211 250w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Skandasana.jpg?resize=600%2C507 600w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Skandasana.jpg?w=1440 1440w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Skandasana.jpg?w=2160 2160w\" sizes=\"(max-width: 4289px) 100vw, 4289px\" />								</li>\n				<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-image: url(http://www.choose2be.ca/wp-content/uploads/2016/06/Dancers-Pose.jpg)\" >\n									<img width=\"3436\" height=\"4819\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/06/Dancers-Pose.jpg\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Dancers-Pose.jpg?w=3436 3436w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Dancers-Pose.jpg?resize=214%2C300 214w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Dancers-Pose.jpg?resize=768%2C1077 768w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Dancers-Pose.jpg?resize=730%2C1024 730w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Dancers-Pose.jpg?resize=128%2C180 128w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Dancers-Pose.jpg?resize=178%2C250 178w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Dancers-Pose.jpg?resize=428%2C600 428w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Dancers-Pose.jpg?w=1440 1440w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Dancers-Pose.jpg?w=2160 2160w\" sizes=\"(max-width: 3436px) 100vw, 3436px\" />								</li>\n				<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-image: url(http://www.choose2be.ca/wp-content/uploads/2016/06/Upward-dog.jpg)\" >\n									<img width=\"6016\" height=\"3508\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/06/Upward-dog.jpg\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Upward-dog.jpg?w=6016 6016w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Upward-dog.jpg?resize=300%2C175 300w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Upward-dog.jpg?resize=768%2C448 768w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Upward-dog.jpg?resize=1024%2C597 1024w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Upward-dog.jpg?resize=180%2C105 180w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Upward-dog.jpg?resize=250%2C146 250w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Upward-dog.jpg?resize=600%2C350 600w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Upward-dog.jpg?w=1440 1440w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/06/Upward-dog.jpg?w=2160 2160w\" sizes=\"(max-width: 6016px) 100vw, 6016px\" />								</li>\n		</ul>				<ol class=\"sow-slider-pagination\">\n											<li><a href=\"#\" data-goto=\"0\">1</a></li>\n											<li><a href=\"#\" data-goto=\"1\">2</a></li>\n											<li><a href=\"#\" data-goto=\"2\">3</a></li>\n											<li><a href=\"#\" data-goto=\"3\">4</a></li>\n									</ol>\n\n				<div class=\"sow-slide-nav sow-slide-nav-next\">\n					<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n						<em class=\"sow-sld-icon-thin-right\"></em>\n					</a>\n				</div>\n\n				<div class=\"sow-slide-nav sow-slide-nav-prev\">\n					<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n						<em class=\"sow-sld-icon-thin-left\"></em>\n					</a>\n				</div>\n				</div></div></div></div><div id=\"pgc-48-0-1\"  class=\"panel-grid-cell\"  data-weight=\"0.5\" ><div id=\"panel-48-0-1-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\">\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<h1>Yoga Classes in Nanaimo</h1>\n<p>Have you tried Yoga but didn’t like it?  Don\'t give up!</p>\n<p>Let me help you choose the style that’s right for you:</p>\n<p>Hatha, Kundalini, Power, Asthanga, Flow, Restorative, Yin, Interval ...</p>\n<p>“Yoga” means the union of body, mind, and spirit. The best way to achieve this union and be in the present moment is to connect with your breath. It helps you self-center and experiences a deep personal inward journey; it cultivates awareness of the breath and the body, equanimity of the mind, by observing your thoughts without judgment and fostering love and compassion.</p>\n<p><a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current yoga classes in Nanaimo.</p></div>\n</div></div></div></div><div id=\"pg-48-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-48-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.59690214914\" ><div id=\"panel-48-1-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\"><h3 class=\"widget-title\">Yoga Intervals</h3>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<p><strong>What is Yoga Interval?</strong></p><p>It\'s new, its a fusion of Yoga with High Intensity Interval Training (HIIT). Because its so new, I think it can be really different from one teacher to an other. I see it as where Bootcamp meets Vinyasa Flow. It\'s athletic and fat busting. HIIT is a superior method for fat loss than steady state exercise training. It can improve cardiovascular capacity better in far less time. This style will also build strength, core stability, increase flexibility, balance, relaxation, while cultivating the quality of Yoga like awareness and equanimity.</p><p><strong>What can you expect from a class?</strong></p><p>When I teach a class, I usually start with a Vinyasa Flow and some sun salutations to warm up the body. Then I will review different poses/asanas to be sure we have proper alignment, then we will perform theses poses using HIIT training. We will end the class with some low impact and relaxing stretches. Of course we will do Shavasana at the end.</p><p>Yoga Interval suits my needs. I love Yoga and strength training, so it brings the best of both worlds together.</p><p><a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.</p></div>\n</div></div></div><div id=\"pgc-48-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.40309785086\" ><div id=\"panel-48-1-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"3\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Example of this style</h3>			<div class=\"textwidget\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/oLI1jcngv0c\" frameborder=\"0\" allowfullscreen></iframe></div>\n		</div></div></div><div id=\"pg-48-2\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-48-2-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-48-2-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"4\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><p><strong>The Rainbow Kids Yoga Style</strong><br />\nIt\'s a great way for kids to increase awareness of themselves, others, and the world, while having fun, because I believe that kids learn best when they’re having fun! Yoga is a wonderful way for children to stay (or become) confident, strong, balanced, and healthy. Yoga engages a child\'s natural, boundless energy, and conveys valuable lessons in positive thinking, body and mind awareness. Each class is alive with magical journeys where we meet animals, fly an airplane or drive a car, grow into a tree, or imitate the ocean waves, all in the form of dynamic poses. We use music and song, silly props, games, stories, relaxation, visualization and meditation.</p>\n<p><a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.</p>\n</div>\n		</div></div></div></div>', 'Yoga', '', 'inherit', 'closed', 'closed', '', '48-revision-v1', '', '', '2017-10-17 00:04:00', '2017-10-17 00:04:00', '', 48, 'http://www.choose2be.ca/48-revision-v1/', 0, 'revision', '', 0),
(1886, 1, '2017-04-07 14:20:48', '2017-04-07 14:20:48', '', 'Order &ndash; April 7, 2017 @ 02:20 PM', '', 'wc-processing', 'open', 'closed', 'order_58e7a0405e80a', 'order-apr-07-2017-0220-pm', '', '', '2017-04-07 14:23:33', '2017-04-07 14:23:33', '', 0, 'http://www.choose2be.ca/?post_type=shop_order&#038;p=1886', 0, 'shop_order', '', 2);
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
(1887, 1, '2017-05-11 08:00:43', '2017-05-11 08:00:43', '<p class=\"p2\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Screen-Shot-2017-04-09-at-1.44.44-PM.png\"><img class=\"size-medium wp-image-1904 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Screen-Shot-2017-04-09-at-1.44.44-PM-280x300.png\" alt=\"Portion control - weight loss - fat loss - holistic nutrition - nutrition - Nanaimo - Nanaimo nutrition - ingredient to avoid - food label - how to read a food label\" width=\"280\" height=\"300\" /></a>The ability to analyze food label is an important skill. However, the ability to evaluate the ingredient list often helps provide a better understanding of the value of a food item than the nutritional facts label. Food companies will often label a food as “healthy” based on one or two components of the label, such as “high-protein,” or “low-fat.” The ingredients list, however, might tell a different story. Furthermore, preservatives, stabilizers, sweeteners, and added flavours used in many packaged foods may contain dangerous substances.</p>\r\n<p class=\"p2\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3720.jpg\"><img class=\"size-medium wp-image-1899 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3720-300x190.jpg\" alt=\"Portion control - weight loss - fat loss - holistic nutrition - nutrition - Nanaimo - Nanaimo nutrition - ingredient to avoid - food label - how to read a food label\" width=\"300\" height=\"190\" /></a>On all packaged foods, ingredients are listed in descending order of proportion of weight. This means that ingredients closest to the end of the list are present in the smallest quantities. As a general rule, fewer ingredients on the food label means that food is a better choice.</p>\r\n<p class=\"p2\">A food label sample has been used below and colour coded to explain what the different sections of the of the nutrition label (Fazila, n.d.)</p>\r\n\r\n<h3 style=\"text-align: center;\">Ingredients to Avoid</h3>\r\n<ul>\r\n 	<li><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3722.jpg\"><img class=\"size-medium wp-image-1897 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3722-300x223.jpg\" alt=\"Portion control - weight loss - fat loss - holistic nutrition - nutrition - Nanaimo - Nanaimo nutrition - ingredient to avoid - food label - how to read a food label\" width=\"300\" height=\"223\" /></a>Trans Fat</strong>: Look for the words “hydrogenated” and/or “fractionated”. Nearly all fast foods, baked goods, many packaged crackers, and margarines contain trans fats. Even on a label, if one serving size of food contains less than 0.5 grams of trans fats, the manufacturer can claim it to be trans fat free.</li>\r\n 	<li><strong>BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene): </strong> These additives are often found in breakfast cereals, chips, gum and even vegetable oil to maintain freshness. Some animal studies reveal that BHA and BHT may cause cancer.</li>\r\n 	<li><strong>Food Colourings: </strong> Any brightly coloured packaged food is likely to contain food colouring. Some ingredients to be aware of are: Brilliant Blue FCFC, often found in beverages, candy, cereal, etc.; Indigotine (beverages, candy); Erythrosine (cherries in fruit cocktail, candy); Brilliant Yellow FCF (sausages, candy, gelatin desserts). Be aware that the label may only read “colour,” but one of the above is likely used. Studies indicate these artificial dyes can lead to cancer of the thyroid, adrenal glands, kidneys, and brain. These substances are also believed to worsen hyperactivity symptoms in sensitive children.</li>\r\n 	<li><strong>Natural and Artificial Flavours: </strong>Both terms are unfavourable. While natural flavouring sounds “natural,” it is not. Title 21, Section 101, part 22 of the Code of Federal Regulations defines natural flavourings and flavours as follows: The term natural flavour or natural flavouring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, eating or enzymolsysis, which contains the flavouring constituents derived from a spice, fruit, or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavouring rather than nutritional.</li>\r\n 	<li><strong>Artificial Sweeteners (aspartame, sucralose, acesulfamepotassium, etc.):</strong>  Individuals who are attempting to lose weight may rely on artificial sweeteners to replace the calories found in sugar. Artificial sweeteners are prevalent in many packaged foods and drinks. There are a number of reasons to eliminate artificial sweeteners from the diet, including they may contribute to cancers, some individuals may experience blurry vision, GI distress, and migraine headaches. As well, a study conducted at Purdue University showed that rats whose diets contained artificial sweeteners appeared to experience a physiological connection between sweet tastes and calories, which drove them to overeat.</li>\r\n 	<li><strong>Sodium Nitrate (becoming nitrite): </strong> This additive is found in processed meats such as bacon, ham, and hot dogs. It is used as a preservative and for colouring, giving some processed meats a reddish colour that would otherwise appear grey. This ingredient can cause the formation of nitrosamines, which are cancer causing chemicals. Sodium nitrate has also been shown to increase the incidence of migraines.</li>\r\n 	<li><strong>Sugar: </strong> Food manufacturers know that many people are trying to reduce their consumption of added sugar. To market their products, they often manipulate the reality of the sugar profile in their products. For examples, they may use multiple sources of sugar in one food product to give the appearance of less sugar overall (e.g. high fructose corn syrup, brown rice syrup, honey, molasses, brown sugar, corn syrup, dextrose, glucose, invert sugar, malt, maltodextrin, and maltose).</li>\r\n 	<li><strong>Vegetable Oils: </strong> All processed oils used in pre-packaged, processed foods should be avoided. The polyunsaturated oils used in packaged foods are highly processed and may cause more cardiovascular and bodily harm than the saturated fats they replaced.</li>\r\n</ul>\r\n<h3 style=\"text-align: center;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3731.png\"><img class=\" wp-image-1898 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3731-300x231.png\" alt=\"Portion control - weight loss - fat loss - holistic nutrition - nutrition - Nanaimo - Nanaimo nutrition - ingredient to avoid - food label - how to read a food label\" width=\"246\" height=\"189\" /></a>Portion Control</h3>\r\n<p class=\"p1\">Portion control is second to food choice in importance when the goal is weight loss. Although detailed calorie counting is not necessary for most clients to see progress with weight loss, familiarizing themselves with reasonable portion sizes will be critical for success. The following table provides easy visual reminders of various portion sizes:</p>\r\n\r\n<ul>\r\n 	<li class=\"p1\">1 cup = 250 ml or fist or baseball</li>\r\n 	<li class=\"p1\">1/2 cup = 125 lm or cupped hand or half baseball</li>\r\n 	<li class=\"p1\">3 ounces = 85 grammes or palm of hand or deck of cards</li>\r\n 	<li class=\"p1\">1 tablespoon = 15 ml or thumb or half gold ball</li>\r\n 	<li class=\"p1\">1 teaspoon = 5 ml or tip of thumb or postage stamp</li>\r\n</ul>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/05/portion-size-using-hands.jpg\"><img class=\"wp-image-1953 aligncenter\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/05/portion-size-using-hands-300x218.jpg\" alt=\"Portion control - weight loss - fat loss - holistic nutrition - nutrition - Nanaimo - Nanaimo nutrition - ingredient to avoid - food label - how to read a food label\" width=\"437\" height=\"318\" /></a>\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3729.jpg\"><img class=\"size-medium wp-image-1892 alignleft\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3729-300x190.jpg\" alt=\"\" width=\"300\" height=\"190\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3726.jpg\"><img class=\"wp-image-1893 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3726-300x229.jpg\" alt=\"Portion control - weight loss - fat loss - holistic nutrition - nutrition - Nanaimo - Nanaimo nutrition - ingredient to avoid - food label - how to read a food label\" width=\"259\" height=\"197\" /></a>\r\n\r\nA simple solution to eating less and helping you on your weight loss journey is as simple a picking a smaller plate when you eat.\r\n\r\nMost of this information comes from my Can Fit Pro Wellness Eating and Weight Loss Coach manual.', 'How to read food label, which ingredient to avoid and portion size', '', 'publish', 'open', 'open', '', 'food-label-portion-size', '', '', '2017-09-15 17:02:07', '2017-09-15 17:02:07', '', 0, 'http://www.choose2be.ca/?p=1887', 0, 'post', '', 0),
(1888, 1, '2017-04-08 19:36:39', '2017-04-08 19:36:39', '<p class=\"p1\">Recommendations for Reading Food Labels</p>\r\n<p class=\"p2\">The ability to analyze food label is an important skill. However, the ability to evaluate the ingredient list often helps provide a better understanding of the value of a food item than the nutritional facts label. Food companies will often label a food as “healthy” based on one or two components of the label, such as “high-protein,” or “low-fat.” The ingredients list, however, might tell a different story. Furthermore, preservatives, stabilizers, sweeteners, and added flavours used in many packaged foods may contain dangerous substances.</p>\r\n<p class=\"p2\">On all packaged foods, ingredients are listed in descending order of proportion of weight. This means that ingredients closest to the end of the list are present in the smallest quantities. As a general rule, fewer ingredients on the food label means that food is a better choice.</p>\r\n<p class=\"p2\">A food label sample has been used below and colour coded to explain what the different sections of the of the nutrition label (Fazila, n.d.).</p>\r\n<p class=\"p1\"></p>\r\n<p class=\"p2\"></p>', 'How to read food label, which ingredient to avoid and portion size', '', 'inherit', 'closed', 'closed', '', '1887-revision-v1', '', '', '2017-04-08 19:36:39', '2017-04-08 19:36:39', '', 1887, 'http://www.choose2be.ca/1887-revision-v1/', 0, 'revision', '', 0),
(1889, 1, '2017-04-09 20:38:07', '2017-04-09 20:38:07', '', 'IMG_3730', '', 'inherit', 'open', 'closed', '', 'img_3730', '', '', '2017-04-09 20:39:06', '2017-04-09 20:39:06', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3730.png', 0, 'attachment', 'image/png', 0),
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(1891, 1, '2017-04-09 20:38:17', '2017-04-09 20:38:17', '', 'IMG_3728', '', 'inherit', 'open', 'closed', '', 'img_3728', '', '', '2017-04-09 20:38:17', '2017-04-09 20:38:17', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3728.jpg', 0, 'attachment', 'image/jpeg', 0),
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(1893, 1, '2017-04-09 20:38:23', '2017-04-09 20:38:23', '', 'IMG_3726', '', 'inherit', 'open', 'closed', '', 'img_3726', '', '', '2017-04-17 03:36:14', '2017-04-17 03:36:14', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3726.jpg', 0, 'attachment', 'image/jpeg', 0),
(1894, 1, '2017-04-09 20:38:28', '2017-04-09 20:38:28', '', 'IMG_3725', '', 'inherit', 'open', 'closed', '', 'img_3725', '', '', '2017-04-20 04:26:09', '2017-04-20 04:26:09', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3725.jpg', 0, 'attachment', 'image/jpeg', 0),
(1895, 1, '2017-04-09 20:38:31', '2017-04-09 20:38:31', '', 'IMG_3724', '', 'inherit', 'open', 'closed', '', 'img_3724', '', '', '2017-04-17 03:33:19', '2017-04-17 03:33:19', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3724.jpg', 0, 'attachment', 'image/jpeg', 0),
(1896, 1, '2017-04-09 20:38:34', '2017-04-09 20:38:34', '', 'IMG_3723', '', 'inherit', 'open', 'closed', '', 'img_3723', '', '', '2017-04-09 20:43:26', '2017-04-09 20:43:26', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3723.jpg', 0, 'attachment', 'image/jpeg', 0),
(1897, 1, '2017-04-09 20:38:35', '2017-04-09 20:38:35', '', 'IMG_3722', '', 'inherit', 'open', 'closed', '', 'img_3722', '', '', '2017-04-17 03:31:52', '2017-04-17 03:31:52', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3722.jpg', 0, 'attachment', 'image/jpeg', 0),
(1898, 1, '2017-04-09 20:38:37', '2017-04-09 20:38:37', '', 'IMG_3731', '', 'inherit', 'open', 'closed', '', 'img_3731', '', '', '2017-04-17 03:32:44', '2017-04-17 03:32:44', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3731.png', 0, 'attachment', 'image/png', 0),
(1899, 1, '2017-04-09 20:38:41', '2017-04-09 20:38:41', '', 'IMG_3720', '', 'inherit', 'open', 'closed', '', 'img_3720', '', '', '2017-04-09 20:42:26', '2017-04-09 20:42:26', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3720.jpg', 0, 'attachment', 'image/jpeg', 0),
(1900, 1, '2017-04-09 20:38:48', '2017-04-09 20:38:48', '', 'IMG_3717', '', 'inherit', 'open', 'closed', '', 'img_3717', '', '', '2017-04-09 20:39:16', '2017-04-09 20:39:16', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3717.jpg', 0, 'attachment', 'image/jpeg', 0),
(1901, 1, '2017-04-09 20:38:52', '2017-04-09 20:38:52', '', 'IMG_3718', '', 'inherit', 'open', 'closed', '', 'img_3718', '', '', '2017-04-09 20:38:52', '2017-04-09 20:38:52', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3718.jpg', 0, 'attachment', 'image/jpeg', 0),
(1902, 1, '2017-04-09 20:38:56', '2017-04-09 20:38:56', '', 'IMG_3719', '', 'inherit', 'open', 'closed', '', 'img_3719', '', '', '2017-04-09 20:41:49', '2017-04-09 20:41:49', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3719.jpg', 0, 'attachment', 'image/jpeg', 0),
(1903, 1, '2017-04-09 20:38:59', '2017-04-09 20:38:59', '', 'IMG_3721', '', 'inherit', 'open', 'closed', '', 'img_3721', '', '', '2017-04-09 20:38:59', '2017-04-09 20:38:59', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3721.png', 0, 'attachment', 'image/png', 0),
(1904, 1, '2017-04-09 20:45:51', '2017-04-09 20:45:51', '', 'Screen Shot 2017-04-09 at 1.44.44 PM', '', 'inherit', 'open', 'closed', '', 'screen-shot-2017-04-09-at-1-44-44-pm', '', '', '2017-04-09 20:46:02', '2017-04-09 20:46:02', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/Screen-Shot-2017-04-09-at-1.44.44-PM.png', 0, 'attachment', 'image/png', 0),
(1905, 1, '2017-04-09 20:45:57', '2017-04-09 20:45:57', '', 'Screen Shot 2017-04-09 at 1.45.15 PM', '', 'inherit', 'open', 'closed', '', 'screen-shot-2017-04-09-at-1-45-15-pm', '', '', '2017-04-09 20:45:57', '2017-04-09 20:45:57', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/Screen-Shot-2017-04-09-at-1.45.15-PM.png', 0, 'attachment', 'image/png', 0),
(1907, 1, '2017-04-09 20:47:35', '2017-04-09 20:47:35', '<p class=\"p1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3723.jpg\"><img class=\"wp-image-1896 aligncenter\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3723-300x199.jpg\" alt=\"Portion control - weight loss - fat loss - holistic nutrition - nutrition - Nanaimo - Nanaimo nutrition - ingredient to avoid - food label - how to read a food label\" width=\"379\" height=\"251\" /></a></p>\r\n<p class=\"p2\">The ability to analyze food label is an important skill. However, the ability to evaluate the ingredient list often helps provide a better understanding of the value of a food item than the nutritional facts label. Food companies will often label a food as “healthy” based on one or two components of the label, such as “high-protein,” or “low-fat.” The ingredients list, however, might tell a different story. Furthermore, preservatives, stabilizers, sweeteners, and added flavours used in many packaged foods may contain dangerous substances.</p>\r\n<p class=\"p2\">On all packaged foods, ingredients are listed in descending order of proportion of weight. This means that ingredients closest to the end of the list are present in the smallest quantities. As a general rule, fewer ingredients on the food label means that food is a better choice.</p>\r\n<p class=\"p2\">A food label sample has been used below and colour coded to explain what the different sections of the of the nutrition label (Fazila, n.d.)</p>\r\n<p class=\"p1\"> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Screen-Shot-2017-04-09-at-1.44.44-PM-1.png\"><img class=\"alignnone  wp-image-1906\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Screen-Shot-2017-04-09-at-1.44.44-PM-1-280x300.png\" alt=\"Portion control - weight loss - fat loss - holistic nutrition - nutrition - Nanaimo - Nanaimo nutrition - ingredient to avoid - food label - how to read a food label\" width=\"515\" height=\"552\" /></a></p>', 'How to read food label, which ingredient to avoid and portion size', '', 'inherit', 'closed', 'closed', '', '1887-revision-v1', '', '', '2017-04-09 20:47:35', '2017-04-09 20:47:35', '', 1887, 'http://www.choose2be.ca/1887-revision-v1/', 0, 'revision', '', 0),
(1906, 1, '2017-04-09 20:47:09', '2017-04-09 20:47:09', '', 'Screen Shot 2017-04-09 at 1.44.44 PM', '', 'inherit', 'open', 'closed', '', 'screen-shot-2017-04-09-at-1-44-44-pm-2', '', '', '2017-04-09 20:47:16', '2017-04-09 20:47:16', '', 1887, 'http://www.choose2be.ca/wp-content/uploads/2017/04/Screen-Shot-2017-04-09-at-1.44.44-PM-1.png', 0, 'attachment', 'image/png', 0),
(1908, 1, '2017-04-09 20:49:19', '2017-04-09 20:49:19', '<p class=\"p1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3723.jpg\"><img class=\"wp-image-1896 aligncenter\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3723-300x199.jpg\" alt=\"Portion control - weight loss - fat loss - holistic nutrition - nutrition - Nanaimo - Nanaimo nutrition - ingredient to avoid - food label - how to read a food label\" width=\"379\" height=\"251\" /></a></p>\r\n<p class=\"p2\">The ability to analyze food label is an important skill. However, the ability to evaluate the ingredient list often helps provide a better understanding of the value of a food item than the nutritional facts label. Food companies will often label a food as “healthy” based on one or two components of the label, such as “high-protein,” or “low-fat.” The ingredients list, however, might tell a different story. Furthermore, preservatives, stabilizers, sweeteners, and added flavours used in many packaged foods may contain dangerous substances.</p>\r\n<p class=\"p2\">On all packaged foods, ingredients are listed in descending order of proportion of weight. This means that ingredients closest to the end of the list are present in the smallest quantities. As a general rule, fewer ingredients on the food label means that food is a better choice.</p>\r\n<p class=\"p2\">A food label sample has been used below and colour coded to explain what the different sections of the of the nutrition label (Fazila, n.d.)\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Screen-Shot-2017-04-09-at-1.44.44-PM-1.png\"><img class=\"wp-image-1906 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Screen-Shot-2017-04-09-at-1.44.44-PM-1-280x300.png\" alt=\"Portion control - weight loss - fat loss - holistic nutrition - nutrition - Nanaimo - Nanaimo nutrition - ingredient to avoid - food label - how to read a food label\" width=\"365\" height=\"391\" /></a><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3720.jpg\"><img class=\"size-medium wp-image-1899 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3720-300x190.jpg\" alt=\"Portion control - weight loss - fat loss - holistic nutrition - nutrition - Nanaimo - Nanaimo nutrition - ingredient to avoid - food label - how to read a food label\" width=\"300\" height=\"190\" /></a></p>', 'How to read food label, which ingredient to avoid and portion size', '', 'inherit', 'closed', 'closed', '', '1887-revision-v1', '', '', '2017-04-09 20:49:19', '2017-04-09 20:49:19', '', 1887, 'http://www.choose2be.ca/1887-revision-v1/', 0, 'revision', '', 0),
(1909, 1, '2017-04-11 03:44:47', '2017-04-11 03:44:47', '', 'Order &ndash; April 11, 2017 @ 03:44 AM', '', 'wc-processing', 'open', 'closed', 'order_58ec512f8b66c', 'order-apr-11-2017-0344-am', '', '', '2017-04-11 03:46:16', '2017-04-11 03:46:16', '', 0, 'http://www.choose2be.ca/?post_type=shop_order&#038;p=1909', 0, 'shop_order', '', 2),
(1911, 1, '2017-05-18 08:00:50', '2017-05-18 08:00:50', '<p class=\"western\">All this information comes from my Can Fit Pro Wellness Eating and Weight Loss Coach manual.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Energy through nourishment, not stimulation.</h3>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images-2.jpeg\"><img class=\"alignright wp-image-1939 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images-2-300x168.jpeg\" alt=\"alkaline food, nutrition, holistic nutrition, inflammation, nanaimo, nanaimo nutrition, holistic nutrition nanaimo, weight loss, weight loss Nanaimo, fitness classes, fitness classes Nanaimo, Nanaimo Bootcamp, Nanaimo Yoga\" width=\"300\" height=\"168\" /></a>Biological debt is the term used to describe the energy-depleted state often brought about by eating refined sugars or drinking stimulants like coffee to gain short-term energy. There are two types of energy: one obtained from stimulation, the other from nourishment. Stimulation is a short-term energy “burst” that masks the symptoms of fatigue. An eating plan that keeps an individual well nourished provides a steady supply of energy, which can be a pre-emptive strike against fatigue and the ensuing desire for stimulants. With nutrient-dense food as the foundation of a diet, there is no need to fall into biological debt.</p>\r\n<p class=\"western\">The more a food is processed, the more stimulating its effect on the nervous system. Processed foods and caffeinated beverages boost energy immediately and, almost as quickly, that energy will be spent (e.g. a sugar rush followed by a crash from the insulin response). It is a short-term, unsustainable solution to the symptom of energy debt. Furthermore, the associated adrenal gland stimulation results in eventual and unavoidable fatigue.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Stimulation makes demands on the adrenal glands, prompting the production of the stress hormone, cortisol, which is linked to inflammation, and increased fat storage.</h3>\r\n<p class=\"western\" style=\"text-align: left;\">Higher levels of cortisol have many deleterious health effects including:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\" style=\"text-align: left;\">Catalyst for the accumulation of body fat</li>\r\n 	<li class=\"western\" style=\"text-align: left;\">Weakened cellular tissue</li>\r\n 	<li class=\"western\" style=\"text-align: left;\">Lowered immune response</li>\r\n 	<li class=\"western\" style=\"text-align: left;\">Increased risk of disease</li>\r\n 	<li class=\"western\" style=\"text-align: left;\">Degeneration of body tissue</li>\r\n 	<li class=\"western\" style=\"text-align: left;\">Reduced sleep quality</li>\r\n</ul>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images-3.jpeg\"><img class=\"alignright wp-image-1941 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images-3.jpeg\" alt=\"alkaline food, nutrition, inflammation, holistic nutrition, nanaimo, nanaimo nutrition, holistic nutrition nanaimo, weight loss, weight loss Nanaimo, fitness classes, fitness classes Nanaimo, Nanaimo Bootcamp, Nanaimo Yoga\" width=\"240\" height=\"138\" /></a>Chronically elevated levels of cortisol also reduce the effectiveness of exercise activity that normally helps to keep cortisol in check. Excessive cortisol levels can actually break down and prevent the action of other hormones that assist in losing fat and building muscle. As a result, fat increases more easily while muscles not only become more difficult to tone but strength is also likely to decline rather than increase. In contrast, when nutrient-dense <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download.png\"><img class=\"alignright wp-image-1940 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download.png\" alt=\"alkaline food, nutrition, inflammation, holistic nutrition, nanaimo, nanaimo nutrition, holistic nutrition nanaimo, weight loss, weight loss Nanaimo, fitness classes, fitness classes Nanaimo, Nanaimo Bootcamp, Nanaimo Yoga\" width=\"258\" height=\"195\" /></a>foods are consumed and utilized as a source of energy, the adrenals are not over stimulated. The result is a sustainable energy level in the body; an important characteristic of wellness. Breaking one’s dependency on adrenal stimulation demands that clients base eating habits around the consumption of high-quality whole foods, versus supplementing dietary intake with synthetic and processed foods. Decreasing dependence on stimulants will also enhance muscle recovery.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Choose alkaline forming foods.</h3>\r\n<p class=\"western\"><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-4.jpeg\"><img class=\"alignright wp-image-1938 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-4-300x154.jpeg\" alt=\"alkaline food, nutrition, holistic nutrition, inflammation, nanaimo, nanaimo nutrition, holistic nutrition nanaimo, weight loss, weight loss Nanaimo, fitness classes, fitness classes Nanaimo, Nanaimo Bootcamp, Nanaimo Yoga\" width=\"300\" height=\"154\" /></a>Many highly refined foods increase acidity in the body, and this acidity increases inflammation, which contributes to body fat storage and slows weight loss.</strong> To prevent high acidity in the body, increased consumption of alkaline-forming foods, and decreased consumption of acid-forming ones is necessary. Minerals are exceptionally alkaline-forming; therefore, foods with a greater concentration of micronutrients, specifically minerals, will inherently have a greater alkaline forming effect.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">How alkaline-forming foods will enhance sports performance</h3>\r\n<p class=\"western\"><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images-2-1.jpeg\"><img class=\"alignright wp-image-1942\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images-2-1.jpeg\" alt=\"alkaline food, nutrition, holistic nutrition, inflammation, nanaimo, nanaimo nutrition, holistic nutrition nanaimo, weight loss, weight loss Nanaimo, fitness classes, fitness classes Nanaimo, Nanaimo Bootcamp, Nanaimo Yoga\" width=\"169\" height=\"254\" /></a>A diet rich in alkaline-forming foods reduces inflammation, and less inflammation translates directly into greater efficiency of muscular contractions.</strong></p>\r\n<p class=\"western\">For example: Broccoli, Watermelon, Apple, Zucchini, Hazelnuts, Tomatoes, Cherries, Cauliflower, Potatoes, Apricots, Carrots,Celery, Bananas, Spinach, Raisins.</p>\r\n<p class=\"western\">Think of the many muscle contractions that take place over the course of a five-kilometre run. If every one of those contractions can be accomplished more efficiently, you will retain more energy and will be able to run faster without fatiguing. Recovery time between workouts is also be enhanced by this process, which means less downtime required between training sessions and, therefore, a greater rate of progress.</p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-1-2.jpeg\"><img class=\"alignright wp-image-1937 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-1-2-300x158.jpeg\" alt=\"alkaline food, nutrition, holistic nutrition, inflammation, nanaimo, nanaimo nutrition, holistic nutrition nanaimo, weight loss, weight loss Nanaimo, fitness classes, fitness classes Nanaimo, Nanaimo Bootcamp, Nanaimo Yoga\" width=\"300\" height=\"158\" /></a>Those wishing to increase strength as well as lose fat will benefit from this approach as well. <strong>Reduced inflammation improves mobility and, therefore, peak muscle contraction strength.</strong> This improvement translates into the ability to lift heavier weight, which facilitates muscle building in less time than could be achieved with inflamed muscles.</p>', 'Nourishing your body to decrease inflammation and to help lose weight', '', 'publish', 'open', 'open', '', 'decrease-inflammation', '', '', '2017-09-15 17:02:29', '2017-09-15 17:02:29', '', 0, 'http://www.choose2be.ca/?p=1911', 0, 'post', '', 0),
(1912, 1, '2017-04-13 21:43:19', '2017-04-13 21:43:19', '<p class=\"western\">All this information come from my Can Fit Pro Wellness Eating and Weight Loss Coach manual.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Energy through nourishment, not stimulation.</h3>\r\n<p class=\"western\">Biological debt is the term used to describe the energy-depleted state often brought about by eating refined sugars or drinking stimulants like coffee to gain short-term energy. There are two types of energy: one obtained from stimulation, the other from nourishment. Stimulation is a short-term energy “burst” that masks the symptoms of fatigue. An eating plan that keeps an individual well nourished provides a steady supply of energy, which can be a pre-emptive strike against fatigue and the ensuing desire for stimulants. With nutrient-dense food as the foundation of a diet, there is no need to fall into biological debt.</p>\r\n<p class=\"western\">The more a food is processed, the more stimulating its effect on the nervous system. Processed foods and caffeinated beverages boost energy immediately and, almost as quickly, that energy will be spent (e.g. a sugar rush followed by a crash from the insulin response). It is a short-term, unsustainable solution to the symptom of energy debt. Furthermore, the associated adrenal gland stimulation results in eventual and unavoidable fatigue.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Stimulation makes demands on the adrenal glands, prompting the production of the stress hormone, cortisol, which is linked to inflammation, and increased fat storage.</h3>\r\n<p class=\"western\" style=\"text-align: left;\">Higher levels of cortisol have many deleterious health effects including:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\" style=\"text-align: left;\">Catalyst for the accumulation of body fat</li>\r\n 	<li class=\"western\" style=\"text-align: left;\">Weakened cellular tissue</li>\r\n 	<li class=\"western\" style=\"text-align: left;\">Lowered immune response</li>\r\n 	<li class=\"western\" style=\"text-align: left;\">Increased risk of disease</li>\r\n 	<li class=\"western\" style=\"text-align: left;\">Degeneration of body tissue</li>\r\n 	<li class=\"western\" style=\"text-align: left;\">Reduced sleep quality</li>\r\n</ul>\r\n<p class=\"western\">Chronically elevated levels of cortisol also reduce the effectiveness of exercise activity that normally helps to keep cortisol in check. Excessive cortisol levels can actually break down and prevent the action of other hormones that assist in losing fat and building muscle. As a result, fat increases more easily while muscles not only become more difficult to tone but strength is also likely to decline rather than increase. In contrast, when nutrient-dense foods are consumed and utilized as a source of energy, the adrenals are not over stimulated. The result is a sustainable energy level in the body; an important characteristic of wellness. Breaking one’s dependency on adrenal stimulation demands that clients base eating habits around the consumption of high-quality whole foods, versus supplementing dietary intake with synthetic and processed foods. Decreasing dependence on stimulants will also enhance muscle recovery.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Choose alkaline forming foods.</h3>\r\n<p class=\"western\"><strong>Many highly refined foods increase acidity in the body, and this acidity increases inflammation, which contributes to body fat storage and slows weight loss.</strong> To prevent high acidity in the body, increased consumption of alkaline-forming foods, and decreased consumption of acid-forming ones is necessary. Minerals are exceptionally alkaline-forming; therefore, foods with a greater concentration of micronutrients, specifically minerals, will inherently have a greater alkaline forming effect.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">How alkaline-forming foods will enhance sports performance</h3>\r\n<p class=\"western\"><strong>A diet rich in alkaline-forming foods reduces inflammation, and less inflammation translates directly into greater efficiency of muscular contractions.</strong> Think of the many muscle contractions that take place over the course of a five-kilometre run. If every one of those contractions can be accomplished more efficiently, your clients will retain more energy and will be able to run faster without fatiguing. Recovery time between workouts is also be enhanced by this process, which means less downtime required between training sessions and, therefore, a greater rate of progress.</p>\r\n<p class=\"western\">Clients wishing to increase strength as well as lose fat will benefit from this approach as well. <strong>Reduced inflammation improves mobility and, therefore, peak muscle contraction strength.</strong> This improvement translates into the ability to lift heavier weight, which facilitates muscle building in less time than could be achieved with inflamed muscles.</p>', 'Nourishing your body to decrease inflammation and to help lose weight', '', 'inherit', 'closed', 'closed', '', '1911-revision-v1', '', '', '2017-04-13 21:43:19', '2017-04-13 21:43:19', '', 1911, 'http://www.choose2be.ca/1911-revision-v1/', 0, 'revision', '', 0);
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(1913, 1, '2017-06-08 08:00:55', '2017-06-08 08:00:55', 'All this information came from my Can Fit Pro Wellness Eating and Weight Loss Coach manual.\r\n\r\n<strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download.jpeg\"><img class=\"alignright wp-image-1922 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download.jpeg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"264\" height=\"191\" /></a>Many people follow unhealthy diets through habit or lack of awareness, rather than a conscious decision to make poor choices.</strong> Some diets are short-term weight-loss plans that involve drastic changes to a person\'s normal eating habits — typically known as \"crash\" or \"fad\" diets. These types of diets are considered unhealthy.\r\n<p class=\"western\">Recommendations from the World Health Organization:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\">Increase consumption of plant foods, particularly fruits, vegetables, legumes, whole grains, and nuts.</li>\r\n 	<li class=\"western\">Limit intake of fat and oil; avoid saturated fats, which are those that become solid at room temperature and most animal fats, including those found in red meat, dairy and eggs. Prefer unsaturated fats,  predominantly found in plant-based foods and oils (For example; olive oil, flax oil, coconut oil...)</li>\r\n</ul>\r\n<p class=\"western\">Many of the most popular diets for weight loss fall into one of the following categories:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><strong>Macronutrient focused diets</strong>: manipulation of one macronutrient (i.e. protein, carbohydrate, or fat)</li>\r\n 	<li class=\"western\"><strong>Food group excluding diets</strong>: removing a food group due to choice, belief, religion, or sensitivity (i.e. vegetarianism or gluten free)</li>\r\n 	<li class=\"western\"><strong>Crash diets</strong>: non-sustainable, sometimes dangerous diets, typically very low-calorie (i.e. lemonade diet)</li>\r\n</ul>\r\n<h3 class=\"western\" style=\"text-align: center;\">Macronutrient focused diets</h3>\r\n<p class=\"western\"><strong>\r\nThe high-protein, low-carbohydrate diet </strong>(Example: Paleo)</p>\r\n<p class=\"western\">A high protein-low-carbohydrate diet typically promises weight loss, long-term weight maintenance, and prevention or control of many “diseases of civilization” such as Type 2 diabetes and heart disease. <em>The high-protein diet theory suggests that North American society overindulges in highly processed, refined carbohydrates, resulting in escalation of these health issues.</em></p>\r\n<p class=\"western\">The Paleo diet, which suggests looking back to<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-2.jpeg\"><img class=\"alignright wp-image-1929 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-2.jpeg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"284\" height=\"177\" /></a> the Paleolithic period of more than 10,000 years ago. Sticking to animal proteins and plants because the human digestive system was never designed to handle the refined sugars, starchy carbohydrates, grains, legumes, and dairy products that have slowly entered our diets over the past 10,000 years, increasing waistlines and the risk of disease. This diet has a very simple guiding principle: If the cavemen didn’t eat it, humans today should not eat it either.</p>\r\n<p class=\"western\"><strong>Low-carbohydrate diets </strong>(Example: The South Beach Diet, and The Stillman Diet.)</p>\r\n<p class=\"western\">Similar to the theories surrounding a high-protein diet, the main idea behind a low-carbohydrate diet is that North American society overindulges in highly processed, refined-carbohydrate foods, a practice that can lead to overeating, obesity and other negative health consequences. <strong>These diets recommend an eating system designed to help people lose weight by reducing the amount of carbohydrate they consume. </strong>During normal digestion, the body metabolizes glucose from carbohydrates for energy, rather than energy from fat. If there is not enough glucose in the bloodstream due to low-carbohydrate intake, the body draws on fat stores for fuel.</p>\r\n<p class=\"western\"><strong>Low-calorie diets </strong>(Ex: Okinawa diet, Body for Life, Cookie diet, Hacker\'s diet, Nutri system, Weight Watchers diet, Jenny Craig diet...)</p>\r\n<p class=\"western\">A low-calorie or calorie-restriction diet is a dietary regimen based on reduced calorie intake, without malnutrition, has been shown to slow the biological aging process, resulting in longer maintenance of youthful health and an increase in both median and maximum lifespan.</p>\r\n<p class=\"western\"><strong>Alkaline Diets</strong></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images-1.jpeg\"><img class=\"alignright wp-image-1930 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images-1.jpeg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"281\" height=\"179\" /></a>Body acidity is an emerging concept in nutrition. Many North Americans are living in a state of permanent and systemic acidity, largely due to food and lifestyle choices. Foods are either acidic or alkaline. This grading is determined by burning a food down to ash and measuring the pH of the ash – a number of 7 or lower indicates acidity; 7 to 14 are considered alkaline. Stress can also push the body into an acid state, as does the shallow quick breathing that often goes hand in hand with stress. Environmental factors such as pollution, poor air quality, detergents and toxins can create an acid load in the body, (e.g. intense exercise training sessions).</p>\r\n<p class=\"western\"><strong>Hormone diets </strong>(Example: Glyci-Med Approach diet)</p>\r\n<p class=\"western\">Acknowledge hormones as influencers behind whether weight gain, weight loss, and weight maintenance is essential when considering weight loss and nutrition. These potent chemicals are produced by the body to manage everything from breathing to digestion to sexual responses and more. At the same time, our hormones are influenced by myriad factors, including exercise, diet, sleep, stress, and even the everyday chemicals that we are exposed to in soaps and cosmetics.<strong><em> These diet moves away from focusing on caloric intake and does not consider the source of our calories. It also supports the notion that health is not achieved through weight loss, but rather weight loss is achieved when the body is in a healthy position to lose weight – and keep it off.</em> </strong>Since hormones are the key to controlling appetite and stimulating metabolism, attaining and maintaining hormonal balance is essential for achieving lasting weight loss. <strong>Diet and exercise are important, but so are sleeping well, reducing toxin exposure, maintaining healthy liver function, optimizing digestion, limiting stress, and conquering inflammation. All of these factors can influence hormonal activity — and weight-loss success — in dramatic ways.</strong>  The Glyci-Med Approach is a diet that can be followed for a lifetime as a means of creating a lasting blood sugar and hormonal balance. This solution combines attributes of the Mediterranean diet, which is high in healthy fats and lower in carbohydrates, with principles of glycemically balanced eating. For instance, protein is a necessary building block for many hormones including serotonin, melatonin, growth hormone, thyroid hormone, and dopamine.<strong> Lack of protein in the diet can lead to mood disorders, memory loss, increased appetite and cravings, decreased metabolism, sleep disruption, muscle loss, and weight gain.</strong></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Food group excluding diets</h3>\r\n<p class=\"western\">Food group excluding diets remove a food group due to choice, belief, religion, or sensitivity, not always to lose weight. This includes vegetarianism, gluten-free, as well as belief-based, non weight-loss eating such as kosher (food prepared in accordance with Jewish dietary laws), or halal (foods that are allowed under Islamic dietary guidelines).</p>\r\n<p class=\"western\"><strong>Vegetarian diets</strong></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-1-1.jpeg\"><img class=\"alignright wp-image-1931 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-1-1.jpeg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"268\" height=\"188\" /></a>Vegetarianism is the practice of consuming primarily plant foods. Vegetarians abstain from consuming meat products, including red meats, poultry and seafood. It may also include abstention from animal by-products such as animal-derived rennet and gelatin (The VegetarianSociety, n.d.). An ovo-vegetarian diet includes eggs but not dairy products. A lacto-vegetarian diet includes dairy products but not eggs. An ovo-lacto-vegetarian diet includes dairy products and eggs. Those following a vegan diet avoid all animal-derived products, including eggs, honey and dairy products such as milk, cheese, butter and yogurt.</p>\r\n<p class=\"western\"><strong>The gluten-free diet</strong></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-3.jpeg\"><img class=\"alignright wp-image-1932 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-3.jpeg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"296\" height=\"170\" /></a>Gluten is a protein found in wheat, barley, rye and triticale (a hybrid mix of rye and wheat). Gluten is also an additive to many foods, and this diet excludes all gluten-containing products. While oats are gluten free themselves, they can be contaminated by contact with gluten-containing grains during processing. The dietary intake also excludes casein, a protein found most often in milk and dairy products. Some less obvious sources of gluten are beer, croutons, marinades, sauces, and some salad dressings. The gluten-free diet is one that eliminates foods containing gluten. This diet is indicated for those with celiac disease, defined by the Canadian Celiac Association as a “medical condition in which the absorptive surface of the small intestine is damaged by a substance called gluten,” as well as individuals with an allergy to gluten.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Crash diets or fad diets (often negative)</h3>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-1.jpeg\"><img class=\"alignright wp-image-1921 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-1.jpeg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"208\" height=\"232\" /></a>They describe diet plans that involve making extreme, rapid changes to food consumption or promote eating habits that can be unhealthy. These diets are typically extreme in terms of nutritional deprivation, often severely restricting overall daily caloric intake. The idea is to achieve rapid weight loss, and the diet is not meant as a means for lasting change. These diets are often viewed as quick-fix solutions, contrary to the belief of many who use this type of diet; this way of eating is neither healthy nor largely successful for achieving long-term weight loss, <strong>as it can provoke a slowdown of the body\'s basal metabolic rate.</strong> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/400x400_MIMAGE7ac620d6204c02db1ce4d35338fb1a7f.jpg\"><img class=\"alignright wp-image-1923 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/400x400_MIMAGE7ac620d6204c02db1ce4d35338fb1a7f-300x135.jpg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"300\" height=\"135\" /></a><strong>Usually, the dieter will see some initial weight loss; however, that weight is usually regained quickly in the weeks that follow, as individuals revert to their original pre-diet habits.</strong> Within this vicious cycle, more weight is often regained than originally lost, which may send the dieter spiralling back into extreme habits. This roller coaster of weight lost and then regained, then lost then regained can pose health risks. Some crash or fad diets include: The Beverly Hills Diet, The Cabbage Soup Diet, Grapefruit Diet, The Israeli Army Diet, The Subway Diet, The Watermelon Diet...</p>\r\n<p class=\"western\"><strong>Detoxification diets</strong></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Detox-Diet-A-Basic-Understanding.jpg\"><img class=\"alignright wp-image-1933 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Detox-Diet-A-Basic-Understanding-300x200.jpg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"300\" height=\"200\" /></a>Most detox diets claim to have a detoxifying effect on the body deemed necessary because food is often “contaminated” by various unnecessary, potentially harmful ingredients. These substances include food colourings, pesticides, and preservatives. The premise of these diets is to cleanse or detoxify the system. Detox diets can involve extreme limitation of foods. For example, some fasting-type detox diets prescribe only water or juice and usually promote elimination of processed foods. A detox diet is often high in fibre, which is said to cause the body to burn accumulated stored fats, releasing fat-stored \"toxins\" into the blood, which can then be eliminated through the blood, skin, urine, feces, and breath.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Important Points to remember:</h3>\r\n<ul>\r\n 	<li class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images.jpeg\"><img class=\"alignright wp-image-1919 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images.jpeg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"236\" height=\"213\" /></a>Research proves that old fat stored around the belly, thighs or butt cannot be burned off effectively unless new healthy fat comes in via food or from the liver.</li>\r\n 	<li class=\"western\">Eating to maintain stable blood sugar, which ultimately stimulates less insulin release. Since insulin tells the body to store energy as fat, lower insulin is always better for weight loss. Maintaining consistent blood sugar and insulin is one of the most important steps to balancing all hormones in the body and ensuring that metabolism stays in high gear. In fact, weight loss is almost impossible when insulin levels are too high.</li>\r\n 	<li class=\"western\">Those who eat frequently, at the right times, and consume protein, healthy fat, fibre and low glycemic carbohydrates together at every meal will achieve glycemic balance.</li>\r\n</ul>', 'Dieting; Paleo, Vegan, Gluten Free, Detox... so many different forms of diet. Is it healthy?', '', 'publish', 'open', 'open', '', 'dieting-nanaimo', '', '', '2017-09-15 17:00:35', '2017-09-15 17:00:35', '', 0, 'http://www.choose2be.ca/?p=1913', 0, 'post', '', 0),
(1917, 1, '2017-04-14 22:04:13', '2017-04-14 22:04:13', 'All this information come from my Can Fit Pro Wellness Eating and Weight Loss Coach manual.\r\n<p class=\"western\">The term “dieting” is defined as the practice of eating food in a regulated fashion to decrease, maintain, or increase body weight. Dietary choices are often affected by a variety of factors, including ethical and religious beliefs, clinical need, or a desire to control weight. A healthy diet involves consuming appropriate amounts of all essential nutrients and an adequate amount of water. Nutrients can be obtained from many different foods, so there are numerous diets that may be considered healthy. A healthy diet must include a balance of calories from fats, proteins, and carbohydrates to support energy. It also needs micronutrients for optimal nutrition. Unfortunately, not all diets are healthy. <strong>Many people follow unhealthy diets through habit or lack of awareness, rather than a conscious decision to make poor choices.</strong> Some diets are short-term weight-loss plans that involve drastic changes to a person\'s normal eating habits — typically known as \"crash\" or \"fad\" diets. These types of diets are considered unhealthy.</p>\r\n<p class=\"western\">Recommendations from the World Health Organization:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\">Try to burn as much energy as you eat, and try to eat as much energy as you burn, as a healthy weight is a balance between those two.</li>\r\n 	<li class=\"western\">Increase consumption of plant foods, particularly fruits, vegetables, legumes, whole grains, and nuts.</li>\r\n 	<li class=\"western\">Limit intake of fat and oil; avoid saturated fats, which are those that become solid at room temperature and most animal fats, including those found in red meat, dairy and eggs. Prefer unsaturated fats, which remain liquid at room temperature and are predominantly found in plant-based foods and oils.</li>\r\n</ul>\r\n<p class=\"western\">Many of the most popular diets for weight loss fall into one of the following categories:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><strong>Macronutrient focused diets</strong>: manipulation of one macronutrient (i.e. protein, carbohydrate, or fat)</li>\r\n 	<li class=\"western\"><strong>Food group excluding diets</strong>: removing a food group due to choice, belief, religion, or sensitivity (i.e.vegetarianism)</li>\r\n 	<li class=\"western\"><strong>Crash diets</strong>: non-sustainable, sometimes dangerous diets, typically very low-calorie (i.e. lemonade diet)</li>\r\n</ul>\r\n<h3 class=\"western\" style=\"text-align: center;\">Macronutrient focused diets</h3>\r\n<p class=\"western\"><strong>The high-protein, low-carbohydrate diet </strong>(Example: Paleo)</p>\r\n<p class=\"western\">A high protein-low-carbohydrate diet typically promises weight loss, long-term weight maintenance, and prevention or control of many “diseases of civilization” such as Type 2 diabetes and heart disease. <em>The high-protein diet theory suggests that North American society overindulges in highly processed, refined carbohydrates, resulting in escalation of these health issues.</em> The Paleo diet, which suggests looking back to the Paleolithic period of more than 10,000 years ago. Sticking to animal proteins and plants because the human digestive system was never designed to handle the refined sugars, starchy carbohydrates, grains, legumes, and dairy products that have slowly entered our diets over the past 10,000 years, increasing waistlines and the risk of disease. This diet has a very simple guiding principle: If the cavemen didn’t eat it, humans today should not eat it either.</p>\r\n<p class=\"western\"><strong>Low-carbohydrate diets </strong>(Example: The South Beach Diet, and The Stillman Diet.)</p>\r\n<p class=\"western\">Similar to the theories surrounding a high-protein diet, the main idea behind a low-carbohydrate diet is that North American society overindulges in highly processed, refined-carbohydrate foods, a practice that can lead to overeating, obesity and other negative health consequences. <strong>These diets recommend an eating system designed to help people lose weight by reducing the amount of carbohydrate they consume. </strong>During normal digestion, the body metabolizes glucose from carbohydrates for energy, rather than energy from fat. If there is not enough glucose in the bloodstream due to low-carbohydrate intake, the body draws on fat stores for fuel.</p>\r\n<p class=\"western\"><strong>Low-calorie diets </strong>(Ex: Okinawa diet, Body for Life, Cookie diet, Hacker\'s diet, Nutri system, Weight Watchers diet, Jenny Craig diet...)</p>\r\n<p class=\"western\">A low-calorie or calorie-restriction diet is a dietary regimen based on reduced calorie intake, without malnutrition, has been shown to slow the biological aging process, resulting in longer maintenance of youthful health and an increase in both median and maximum lifespan.</p>\r\n<p class=\"western\"><strong>Alkaline Diets</strong></p>\r\n<p class=\"western\">Body acidity is an emerging concept in nutrition. Many North Americans are living in a state of permanent and systemic acidity, largely due to food and lifestyle choices. Foods are either acidic or alkaline. This grading is determined by burning a food down to ash and measuring the pH of the ash – a number of 7 or lower indicates acidity; 7 to 14 are considered alkaline. Stress can also push the body into an acid state, as does the shallow quick breathing that often goes hand in hand with stress. Environmental factors such as pollution, poor air quality, detergents and toxins can create an acid load in the body, (e.g. intense exercise training sessions).</p>\r\n<p class=\"western\"><strong>Hormone diets </strong>(Exemple: Glyci-Med Approach diet)</p>\r\n<p class=\"western\">Acknowledging hormones as influencers behind whether weight gain, weight loss, and weight maintenance is essential when considering weight loss and nutrition. These potent chemicals are produced by the body to manage everything from breathing to digestion to sexual responses and more. At the same time, our hormones are influenced by myriad factors, including exercise, diet, sleep, stress, and even the everyday chemicals that we are exposed to in soaps and cosmetics.<strong><em> Moves away from focusing on caloric intake and does not consider the source of our calories. It also supports the notion that health is not achieved through weight loss, but rather weight loss is achieved when the body is in a healthy position to lose weight – and keep it off.</em> </strong>Since hormones are the key to controlling appetite and stimulating metabolism, attaining and maintaining hormonal balance is essential for achieving lasting weight loss. <strong>Diet and exercise are important, but so are sleeping well, reducing toxin exposure, maintaining healthy liver function, optimizing digestion, limiting stress, and conquering inflammation. All of these factors can influence hormonal activity — and weight-loss success — in dramatic ways.</strong>  The Glyci-Med Approach is a diet that can be followed for a lifetime as a means of creating a lasting blood sugar and hormonal balance. This solution combines attributes of the Mediterranean diet, which is high in healthy fats and lower in carbohydrates, with principles of glycemically balanced eating. For instance, protein is a necessary building block for many hormones including serotonin, melatonin, growth hormone, thyroid hormone, and dopamine.<strong> Lack of protein in the diet can lead to mood disorders, memory loss, increased appetite and cravings, decreased metabolism, sleep disruption, muscle loss, and weight gain.</strong></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Food group excluding diets</h3>\r\n<p class=\"western\">Food group excluding diets remove a food group due to choice, belief, religion, or sensitivity, not always to lose weight. This includes vegetarianism, gluten-free, as well as belief-based, non weight-loss eating such as kosher (food prepared in accordance with Jewish dietary laws), or halal (foods that are allowed under Islamic dietary guidelines).</p>\r\n<p class=\"western\"><strong>Vegetarian diets</strong></p>\r\n<p class=\"western\">Vegetarianism is the practice of consuming primarily plant foods. Vegetarians abstain from consuming meat products, including red meats, poultry and seafood. It may also include abstention from animal by-products such as animal-derived rennet and gelatin (The VegetarianSociety, n.d.). An ovo-vegetarian diet includes eggs but not dairy products. A lacto-vegetarian diet includes dairy products but not eggs. An ovo-lacto-vegetarian diet includes dairy products and eggs. Those following a vegan diet avoid all animal-derived products, including eggs, honey and dairy products such as milk, cheese, butter and yogurt.</p>\r\n<p class=\"western\"><strong>The gluten-free diet</strong></p>\r\n<p class=\"western\">Gluten is a protein found in wheat, barley, rye and triticale (a hybrid mix of rye and wheat). Gluten is also an additive to many foods, and this diet excludes all gluten-containing products. While oats are gluten free themselves, they can be contaminated by contact with gluten-containing grains during processing. The dietary intake also excludes casein, a protein found most often in milk and dairy products. Some less obvious sources of gluten are beer, croutons, marinades, sauces, and some salad dressings. The gluten-free diet is one that eliminates foods containing gluten. This diet is indicated for those with celiac disease, defined by the Canadian Celiac Association as a “medical condition in which the absorptive surface of the small intestine is damaged by a substance called gluten,” as well as individuals with an allergy to gluten.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Crash diets or fad diets (often negative)</h3>\r\n<p class=\"western\">They describe diet plans that involve making extreme, rapid changes to food consumption or promote eating habits that can be unhealthy. These diets are typically extreme in terms of nutritional deprivation, often severely restricting overall daily caloric intake. The idea is to achieve rapid weight loss, and the diet is not meant as a means for lasting change. These diets are often viewed as quick-fix solutions, contrary to the belief of many who use this type of diet; this way of eating is neither healthy nor largely successful for achieving long-term weight loss, <strong>as it can provoke a slowdown of the body\'s basal metabolic rate.</strong> <strong>Usually, the dieter will see some initial weight loss; however, that weight is usually regained quickly in the weeks that follow, as individuals revert to their original pre-diet habits.</strong> Within this vicious cycle, more weight is often regained than originally lost, which may send the dieter spiralling back into extreme habits. This roller coaster of weight lost and then regained, then lost then regained can pose health risks. Some crash or fad diets include: The Beverly Hills Diet, The Cabbage Soup Diet, Grapefruit Diet, The Israeli Army Diet, The Subway Diet, The Watermelon Diet...</p>\r\n<p class=\"western\"><strong>Detoxification diets</strong></p>\r\n<p class=\"western\">Most detox diets claim to have a detoxifying effect on the body deemed necessary because food is often “contaminated” by various unnecessary, potentially harmful ingredients. These substances include food colourings, pesticides, and preservatives. The premise of these diets is to cleanse or detoxify the system. Detox diets can involve extreme limitation of foods. For example, some fasting-type detox diets prescribe only water or juice and usually promote elimination of processed foods. A detox diet is often high in fibre, which is said to cause the body to burn accumulated stored fats, releasing fat-stored \"toxins\" into the blood, which can then be eliminated through the blood, skin, urine, feces, and breath.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Importants Points to remember:</h3>\r\n<ul>\r\n 	<li class=\"western\">Research prove that old fat stored around the belly, thighs or butt cannot be burned off effectively unless new healthy fat comes in via food or from the liver.</li>\r\n 	<li class=\"western\">Eating to maintain stable blood sugar, which ultimately stimulates less insulin release. Since insulin tells the body to store energy as fat, lower insulin is always better for weight loss. Maintaining consistent blood sugar and insulin is one of the most important steps to balancing all hormones in the body and ensuring that metabolism stays in high gear. In fact, weight loss is almost impossible when insulin levels are too high.</li>\r\n 	<li class=\"western\">Those who eat frequently, at the right times, and consume protein, healthy fat, fibre and low glycemic carbohydrates together at every meal will achieve glycemic balance.</li>\r\n</ul>', 'Dieting; Paleo, Vegan, Gluten Free, Detox... so many different forms of diet. Is it healthy?', '', 'inherit', 'closed', 'closed', '', '1913-revision-v1', '', '', '2017-04-14 22:04:13', '2017-04-14 22:04:13', '', 1913, 'http://www.choose2be.ca/1913-revision-v1/', 0, 'revision', '', 0);
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(1916, 1, '2017-04-14 21:43:23', '2017-04-14 21:43:23', 'All this information come from my Can Fit Pro Wellness Eating and Weight Loss Coach manual.\r\n<p class=\"western\">The term “dieting” is defined as the practice of eating food in a regulated fashion to decrease, maintain, or increase body weight. Dietary choices are often affected by a variety of factors, including ethical and religious beliefs, clinical need, or a desire to control weight. A healthy diet involves consuming appropriate amounts of all essential nutrients and an adequate amount of water. Nutrients can be obtained from many different foods, so there are numerous diets that may be considered healthy. A healthy diet must include a balance of calories from fats, proteins, and carbohydrates to support energy. It also needs micronutrients for optimal nutrition. Unfortunately, not all diets are healthy. <strong>Many people follow unhealthy diets through habit or lack of awareness, rather than a conscious decision to make poor choices.</strong> Some diets are short-term weight-loss plans that involve drastic changes to a person\'s normal eating habits — typically known as \"crash\" or \"fad\" diets. These types of diets are considered unhealthy.</p>\r\n<p class=\"western\">Recommendations from the World Health Organization:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\">Try to burn as much energy as you eat, and try to eat as much energy as you burn, as a healthy weight is a balance between those two.</li>\r\n 	<li class=\"western\">Increase consumption of plant foods, particularly fruits, vegetables, legumes, whole grains, and nuts.</li>\r\n 	<li class=\"western\">Limit intake of fat and oil; avoid saturated fats, which are those that become solid at room temperature and most animal fats, including those found in red meat, dairy and eggs. Prefer unsaturated fats, which remain liquid at room temperature and are predominantly found in plant-based foods and oils.</li>\r\n</ul>\r\n<p class=\"western\">Many of the most popular diets for weight loss fall into one of the following categories:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><strong>Macronutrient focused diets</strong>: manipulation of one macronutrient (i.e. protein, carbohydrate, or fat)</li>\r\n 	<li class=\"western\"><strong>Food group excluding diets</strong>: removing a food group due to choice, belief, religion, or sensitivity (i.e.vegetarianism)</li>\r\n 	<li class=\"western\"><strong>Crash diets</strong>: non-sustainable, sometimes dangerous diets, typically very low-calorie (i.e. lemonade diet)</li>\r\n</ul>\r\n<h3 class=\"western\" style=\"text-align: center;\">Macronutrient focused diets</h3>\r\n<p class=\"western\"><strong>The high-protein, low-carbohydrate diet </strong>(Example: Paleo)</p>\r\n<p class=\"western\">A high protein-low-carbohydrate diet typically promises weight loss, long-term weight maintenance, and prevention or control of many “diseases of civilization” such as Type 2 diabetes and heart disease. <em>The high-protein diet theory suggests that North American society overindulges in highly processed, refined carbohydrates, resulting in escalation of these health issues.</em> The Paleo diet, which suggests looking back to the Paleolithic period of more than 10,000 years ago. Sticking to animal proteins and plants because the human digestive system was never designed to handle the refined sugars, starchy carbohydrates, grains, legumes, and dairy products that have slowly entered our diets over the past 10,000 years, increasing waistlines and the risk of disease. This diet has a very simple guiding principle: If the cavemen didn’t eat it, humans today should not eat it either.\r\n<strong>Pros</strong>: Diet is low in sodium.\r\n<strong>Cons</strong>: Can be expensive. Excluding grains and dairy can put individuals at risk for nutrient deficiencies. The diet also includes of a high fat intake, which may increase the risk of diseases such as atherosclerosis and coronary artery disease.</p>\r\n<p class=\"western\"><strong>Low-carbohydrate diets </strong>(Example: The South Beach Diet, and The Stillman Diet.)</p>\r\n<p class=\"western\">Similar to the theories surrounding a high-protein diet, the main idea behind a low-carbohydrate diet is that North American society overindulges in highly processed, refined-carbohydrate foods, a practice that can lead to overeating, obesity and other negative health consequences. <strong>These diets recommend an eating system designed to help people lose weight by reducing the amount of carbohydrate they consume. </strong>During normal digestion, the body metabolizes glucose from carbohydrates for energy, rather than energy from fat. If there is not enough glucose in the bloodstream due to low-carbohydrate intake, the body draws on fat stores for fuel.</p>\r\n<p class=\"western\"><strong>Low-calorie diets </strong>(Ex</p>\r\n<p class=\"western\">A low-calorie or calorie-restriction diet is a dietary regimen based on reduced calorie intake, without malnutrition, has been shown to slow the biological aging process, resulting in longer maintenance of youthful health and an increase in both median and maximum lifespan. (Anderson,Shanmuganayagam, &amp; Weindruch, 2009). Calorie restriction is a feature of several dietary regimens including the Okinawa diet and the CRON-diet. Examples of low-calorie diets are:• Body for Life: a calorie-control diet, promoted as part of the 12-week Body for Life program.• The Cookie Diet: a calorie-control diet in which low-fat, high-fibre cookies are eaten often in place of a meal.• The Hacker\'s Diet: a calorie-control diet that suggests that the key to reaching and maintaining desired weight is to understand and carefully monitor calories consumed and used.• Nutri system Diet: the dietary element of this weight-loss plan distributes low-calorie meals, with specific ratios of fats, proteins and carbohydrates.• Weight Watchers Diet: foods are assigned point values; dieters can eat any food with a points value, provided they stay within their daily points limit (Devlin, 2012).• Jenny Craig Diet: a weight-loss program includes weight counselling and the consumption of pre-packaged foods produced by the company (Jenny Craig Inc., n.d.).• Very low-calorie diet: an extreme version of a low-calorie diet is often referred to as a very low-calorie diet or VLCD. A very low-calorie diet involves consuming fewer than 800 calories a day. These specific diets are normally followed under the supervision of a doctor (Calorie-Count. US, 2010).</p>\r\n<p class=\"western\">Alkaline DietsBody acidity is an emerging concept in nutrition. Many North Americans are living in a state of permanent and systemic acidity, largely due to food and lifestyle choices. Foods are either acidic or alkaline. This grading is determined by burning a food down to ash and measuring the pH of the ash – a number of 7 or lower indicates acidity; 7 to 14 are considered alkaline. Stress can also push the body into an acid state, as does the shallow quick breathing that often goes hand in hand with stress. Environmental factors such as pollution, poor air quality, detergents and toxins can create an acid load in the body, (e.g. intense exercise training sessions).</p>\r\n<p class=\"western\">Hormone dietsAcknowledging hormones as influencers behind whether weight gain, weight loss, and weight maintenance is essential when considering weight loss and nutrition. These potent chemicals are produced by the body to manage everything from breathing to digestion to sexual responses and more. At the same time, our hormones are influenced by myriad factors, including exercise, diet, sleep, stress, and even the everyday chemicals that we are exposed to in soaps and cosmetics. Moves away from focusing on caloric intake and does not consider the source of our calories. It also supports the notion that health is not achieved through weight loss, but rather weight loss is achieved when the body is in a healthy position to lose weight – and keep it off. Since hormones are the key to controlling appetite and stimulating metabolism, attaining and maintaining hormonal balance is essential for achieving lasting weight loss. Diet and exercise are important, but so are sleeping well, reducing toxin exposure, maintaining healthy liver function, optimizing digestion, limiting stress, and conquering inflammation. All of these factors can influence hormonal activity — and weight-loss success — in dramatic ways. The Glyci-Med Approach is a diet that can be followed for a lifetime as a means of creating a lasting blood sugar and hormonal balance. This solution combines attributes of theMediterranean diet, which is high in healthy fats and lower in carbohydrates, with principles of glycemically balanced eating. The latter focuses on the body’s natural hormonal response to the consumption of the main macronutrients (protein, fat, and carbohydrate) in order to achieve optimal body composition, blood sugar, and insulin levels. For instance, protein is a necessary building block for many hormones including serotonin, melatonin, growth hormone, thyroid hormone, and dopamine. Lack of protein in the diet can lead to mood disorders, memory loss, increased appetite and cravings, decreased metabolism, sleep disruption, muscle loss, and weight gain. Upon consumption, protein triggers glucagon, which maintains normal levels of glucose in the blood. Protein also stimulates the release of Peptide YY from the gut, suppressing appetite by acting on the feeding centre in the brain. A protein-rich diet also helps to shed stubborn belly fat, according to a study published in Diabetes Care. Researchers compared a high-protein diet with a low-protein diet in 54 obese men and women with Type-2 diabetes. Those on the high-proteindiet had significantly greater reductions in total and abdominal fat mass and a greater reductionin LDL cholesterol. Healthy fats make up the membrane of every cell in the body and are a vital component of sex hormones. They also help people feel full and satisfied because of their effects on the appetite controlling hormones, leptin and CCK. Fats, therefore, prevent cravings and actually help people lose weight when consumed in the right forms and amounts. Research prove that old fat stored around the belly, thighs or butt cannot be burned off effectively unless new fat comes in via food or from the liver. Lastly, and contrary to protein’s effect on increasing blood sugar via the stimulation of glucagon, the macronutrient carbohydrate triggers the release of insulin. Insulin removes the sugar from the blood stream to be used as energy or stored as fat. In essence then, insulin is the one and only hormone that is always telling the body to store energy as fat. Insulin imbalance does not always outwardly manifest as obesity. Sometimes the increase in fat occurs in the liver, where its dangers can remain unseen. Unlike protein and fat, carbohydrates are not a building block of hormones, although they do play a role in the production of serotonin and testosterone in the body.</p>\r\n<p class=\"western\">The rules for hormonally balanced nutrition Glycemically balanced eating simply means eating to maintain stable blood sugar, which ultimately stimulates less insulin release. Since insulin tells the body to store energy as fat, lower insulin is always better for weight loss. Maintaining consistent blood sugar and insulin</p>\r\n<p class=\"western\">is one of the most important steps to balancing all hormones in the body and ensuring that metabolism stays in high gear. In fact, weight loss is almost impossible when insulin levels are too high.</p>\r\n<p class=\"western\">Those who eat frequently, at the right times, and consume protein, healthy fat, fibre and low glycemic carbohydrates together at every meal will achieve glycemic balance. This approach to nutrition involves three simple rules:1. Eat the right foods, including a balance of protein, healthy fats and low glycemic or fibrous carbs,2. Eat at the right times, and3. Avoid hormone-hindering foods — 80 to 100 percent of the timeSome of the many hormonal benefits to this method of eating include:1. Better fat-burning potential through increased glucagon from eating the right amounts of protein.2. Enhanced melatonin for better sleep from consuming protein and avoiding excess carbohydrates at dinner.3. Maximized growth hormone levels from consuming protein, avoiding excess sugar before exercising and having a meal containing protein and carbohydrate within 45 minutes of finishing a workout.4. Better testosterone status for muscle building from consuming the right balance of protein, carbohydrates and fats.5. Elimination of harmful excess estrogens from consuming sufficient fibre and enjoying phyto-estrogenic foods such as soy, pomegranate and flaxseeds.6. Improved serotonin from avoiding excessive carbohydrate restriction and consuming enough protein.7. Better appetite control by increasing appetite-suppressing hormones, leptin and CCK, when fats and protein are eaten at each meal. Consuming enough fibre will have the same effect on appetite because, in addition to raising leptin and CCK, it also leads to less insulin release.8. Eating enough and frequently will also prevent the appetite-stimulating hormones ghrelin and NPY from being released.9. Maximized metabolism by increased thyroid hormone from eating enough, eating frequently and obtaining the nutrients needed to enable the body to make thyroid hormone.10. Increased acetylcholine for muscle function and memory from including lecithin and eggs in the diet.11. Reduced insulin and inflammation from eating balanced meals and avoid excess sugar, harmful fats, alcohol and processed foods.12. Keeping cortisol in control by avoiding skipped meals, excess protein consumption, and severe caloric restriction.</p>\r\n<p class=\"western\">Food group excluding dietsFood group excluding diets remove a food group due to choice, belief, religion, or sensitivity, notal ways to lose weight. This includes vegetarianism, gluten-free, as well as belief-based, non weight-loss eating such as kosher (food prepared in accordance with Jewish dietary laws), or halal(foods that are allowed under Islamic dietary guidelines).</p>\r\n<p class=\"western\">Vegetarian dietsVegetarianism is the practice of consuming primarily plant foods. Vegetarians abstain from consuming meat products, including red meats, poultry and seafood. It may also include abstention from animal by-products such as animal-derived rennet and gelatin (The VegetarianSociety, n.d.). An ovo-vegetarian diet includes eggs but not dairy products. A lacto-vegetarian diet includes dairy products but not eggs. An ovo-lacto-vegetarian diet includes dairy products and eggs. Those following a vegan diet avoid all animal-derived products, including eggs, honey and dairy products such as milk, cheese, butter and yogurt.</p>\r\n<p class=\"western\">The gluten-free dietGluten is a protein found in wheat, barley, rye and triticale (a hybrid mix of rye and wheat). Gluten is also an additive to many foods, and this diet excludes all gluten-containing products. While oats are gluten free themselves, they can be contaminated by contact with gluten-containing grains during processing. The dietary intake also excludes casein, a protein found most often in milk and dairy products. Some less obvious sources of gluten are beer, croutons, marinades, sauces, and some salad dressings. The gluten-free diet is one that eliminates foods containing gluten. This diet is indicated for those with celiac disease, defined by the Canadian Celiac Association as a “medical condition in which the absorptive surface of the small intestine is damaged by a substance called gluten,” as well as individuals with an allergy to gluten. Recently, this diet has gained popularity in people without specific allergies to gluten. Some followers hypothesize that long-term exposure to these opiate peptides may have effects on brain maturation and contribute to social awkwardness andisolation. On this basis, a gluten-free, casein-free (GFCF) diet may be recommended for those with autism to minimize the build-up of opiate peptides. Although this assumption remains unproven, there have even been claims that this diet may help to treat autism. Pros: may decrease carbohydrate consumption and encourage an increase in fruits and vegetables intake. Cons: many gluten-free foods are also not enriched with iron, fibre, or folate. It is a limiting diet and difficult to adhere to. It is commonly used by those without celiac disease or wheat allergyCrash dietsCrash or fad diets are general, often negative</p>\r\n<p class=\"western\">terms. They describe diet plans that involve making extreme, rapid changes to food consumption or promote eating habits that can be unhealthy. These diets are typically extreme in terms of nutritional deprivation, often severely restricting overall daily caloric intake. The idea is to achieve rapid weight loss, and the diet is not meant as a means for lasting change. These diets are often viewed as quick-fix solutions, contrary to the belief of many who use this type of diet; this way of eating is neither healthy nor largely success fulfor achieving long-term weight loss, as it can provoke a slowdown of the body\'s basal metabolicrate. Usually, the dieter will see some initial weight loss; however, that weight is usually regained quickly in the weeks that follow, as individuals revert to their original pre-diet habits. Within this vicious cycle, more weight is often regained than originally lost, which may send the dieter spiralling back into extreme habits. This roller coaster of weight lost and then regained, then lost then regained can pose health risks (BBC News, 2008).Some crash or fad diets include:• The Beverly Hills Diet: An extreme diet that prescribes only fruits in the first days and gradually increases the selection of foods up to the sixth week.• The Cabbage Soup Diet: A low-calorie diet based on heavy consumption of cabbage soup.105• Grapefruit Diet: This fad diet is intended to accomplish quick weight loss by eating large quantities of grapefruits at meal times.• The Israeli Army Diet: This is an eight-day diet where only apples are consumed in the first two days, cheese the following two days, chicken on days five and six, and salad for the final two days. This diet is not followed or endorsed by Israel Defence Forces.• The Subway Diet: Subway sandwiches are consumed two times a day in place of higher calorie fast foods. This diet has become famous thanks to a student named Jared Fogle who lost 111 kg (245lb) after replacing his meals with Subway sandwiches as part of an effort to lose weight.• The Watermelon Diet: Watermelon does contain nutrients that promote anti-inflammatory and antioxidant benefits, as well as citrulline. This compound found in watermelon, is said to potentially promote weight loss and heart health by lowering blood pressure and cholesterol(Romero, 2012).•Detoxification dietsMost detox diets claim to have a detoxifying effect on the body deemed necessary because food is often “contaminated” by various unnecessary, potentially harmful ingredients. These substances include food colourings, pesticides, and preservatives. The premise of these diets is to cleanse ordetoxify the system. Detox diets can involve extreme limitation of foods. For example, some fasting-type detox diets prescribe only water or juice and usually promote elimination of processed foods. A detox diet is often high in fibre, which is said to cause the body to burn accumulated stored fats, releasing fat-stored \"toxins\" into the blood, which can then be eliminated through the blood, skin, urine, feces, and breath. Proponents claim that changes such as analtered body odour support the notion that detox diets are working; this claim has been criticized for misidentifying that the body is actually undergoing ketosis (Davis, 2002). These specific detox diets often target an array of invaders.</p>', 'Dieting; Paleo, Vegan... so many different forms of diet. Is it healthy?', '', 'inherit', 'closed', 'closed', '', '1913-revision-v1', '', '', '2017-04-14 21:43:23', '2017-04-14 21:43:23', '', 1913, 'http://www.choose2be.ca/1913-revision-v1/', 0, 'revision', '', 0),
(1915, 1, '2017-04-13 22:01:10', '2017-04-13 22:01:10', 'All this information come from my Can Fit Pro Wellness Eating and Weight Loss Coach manual.\r\n<p class=\"western\">The term “dieting” is defined as the practice of eating food in a regulated fashion to decrease, maintain, or increase body weight. Dietary choices are often affected by a variety of factors, including ethical and religious beliefs, clinical need, or a desire to control weight. A healthy diet involves consuming appropriate amounts of all essential nutrients and an adequate amount of water. Nutrients can be obtained from many different foods, so there are numerous diets that may be considered healthy. A healthy diet must include a balance of calories from fats, proteins, and carbohydrates to support energy. It also needs micronutrients for optimal nutrition. Unfortunately, not all diets are healthy. <strong>Many people follow unhealthy diets through habit or lack of awareness, rather than a conscious decision to make poor choices.</strong> Some diets are short-term weight-loss plans that involve drastic changes to a person\'s normal eating habits — typically known as \"crash\" or \"fad\" diets. These types of diets are considered unhealthy.</p>\r\n<p class=\"western\">Recommendations from the World Health Organization:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\">Try to burn as much energy as you eat, and try to eat as much energy as you burn, as a healthy weight is a balance between those two.</li>\r\n 	<li class=\"western\">Increase consumption of plant foods, particularly fruits, vegetables, legumes, whole grains, and nuts.</li>\r\n 	<li class=\"western\">Limit intake of fat and oil; avoid saturated fats, which are those that become solid at room temperature and most animal fats, including those found in red meat, dairy and eggs. Prefer unsaturated fats, which remain liquid at room temperature and are predominantly found in plant-based foods and oils.</li>\r\n</ul>\r\n<p class=\"western\">Many of the most popular diets for weight loss fall into one of the following categories:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><strong>Macronutrient focused diets</strong>: manipulation of one macronutrient (i.e. protein, carbohydrate, or fat)</li>\r\n 	<li class=\"western\"><strong>Food group excluding diets</strong>: removing a food group due to choice, belief, religion, or sensitivity (i.e.vegetarianism)</li>\r\n 	<li class=\"western\"><strong>Crash diets</strong>: non-sustainable, sometimes dangerous diets, typically very low-calorie (i.e. lemonade diet)</li>\r\n</ul>\r\n<h3 class=\"western\" style=\"text-align: center;\">Macronutrient focused diets</h3>\r\n<p class=\"western\"><strong>The high-protein, low-carbohydrate diet </strong>(Example: Paleo)</p>\r\n<p class=\"western\">A high protein-low-carbohydrate diet typically promises weight loss, long-term weight maintenance, and prevention or control of many “diseases of civilization” such as Type 2 diabetes and heart disease. <em>The high-protein diet theory suggests that North American society overindulges in highly processed, refined carbohydrates, resulting in escalation of these health issues.</em> The Paleo diet, which suggests looking back to the Paleolithic period of more than 10,000 years ago. Sticking to animal proteins and plants because the human digestive system was never designed to handle the refined sugars, starchy carbohydrates, grains, legumes, and dairy products that have slowly entered our diets over the past 10,000 years, increasing waistlines and the risk of disease. This diet has a very simple guiding principle: If the cavemen didn’t eat it, humans today should not eat it either.\r\n<strong>Pros</strong>: Diet is low in sodium.\r\n<strong>Cons</strong>: Can be expensive. Excluding grains and dairy can put individuals at risk for nutrient deficiencies. The diet also includes of a high fat intake, which may increase the risk of diseases such as atherosclerosis and coronary artery disease.</p>\r\n<p class=\"western\"><strong>Low-carbohydrate diets </strong>(Example: The South Beach Diet, and The Stillman Diet.)</p>\r\n<p class=\"western\">Similar to the theories surrounding a high-protein diet, the main idea behind a low-carbohydrate diet is that North American society overindulges in highly processed, refined-carbohydrate foods, a practice that can lead to overeating, obesity and other negative health consequences. <strong>These diets recommend an eating system designed to help people lose weight by reducing the amount of carbohydrate they consume.</strong></p>\r\n<p class=\"western\">During normal digestion, the body metabolizes glucose from carbohydrates for energy, rather than energy from fat. If there is not enough glucose in the bloodstream due to low-carbohydrate intake, the body draws on fat stores for fuel.</p>\r\n<p class=\"western\">Low-calorie dietsA low-calorie or calorie-restriction diet is a dietary regimen based on reduced calorie intake. A low-calorie diet without malnutrition has been shown to work in a variety of species, among the my east, fish, rodents, and dogs to slow the biological aging process, resulting in longer maintenanceof youthful health and an increase in both median and maximum lifespan (Anderson,Shanmuganayagam, &amp; Weindruch, 2009). Calorie restriction is a feature of several dietary regimens including the Okinawa diet and the CRON-diet. Examples of low-calorie diets are:• Body for Life: a calorie-control diet, promoted as part of the 12-week Body for Life program.• The Cookie Diet: a calorie-control diet in which low-fat, high-fibre cookies are eaten often in place of a meal.• The Hacker\'s Diet: a calorie-control diet that suggests that the key to reaching and maintaining desired weight is to understand and carefully monitor calories consumed and used.• Nutri system Diet: the dietary element of this weight-loss plan distributes low-calorie meals, with specific ratios of fats, proteins and carbohydrates.• Weight Watchers Diet: foods are assigned point values; dieters can eat any food with a points value, provided they stay within their daily points limit (Devlin, 2012).• Jenny Craig Diet: a weight-loss program includes weight counselling and the consumption of pre-packaged foods produced by the company (Jenny Craig Inc., n.d.).• Very low-calorie diet: an extreme version of a low-calorie diet is often referred to as a very low-calorie diet or VLCD. A very low-calorie diet involves consuming fewer than 800 calories a day. These specific diets are normally followed under the supervision of a doctor (Calorie-Count. US, 2010).</p>\r\n<p class=\"western\">Alkaline DietsBody acidity is an emerging concept in nutrition. Many North Americans are living in a state of permanent and systemic acidity, largely due to food and lifestyle choices. Foods are either acidic or alkaline. This grading is determined by burning a food down to ash and measuring the pH of the ash – a number of 7 or lower indicates acidity; 7 to 14 are considered alkaline. Stress can also push the body into an acid state, as does the shallow quick breathing that often goes hand in hand with stress. Environmental factors such as pollution, poor air quality, detergents and toxins can create an acid load in the body, (e.g. intense exercise training sessions).</p>\r\n<p class=\"western\">Hormone dietsAcknowledging hormones as influencers behind whether weight gain, weight loss, and weight maintenance is essential when considering weight loss and nutrition. These potent chemicals are produced by the body to manage everything from breathing to digestion to sexual responses and more. At the same time, our hormones are influenced by myriad factors, including exercise, diet, sleep, stress, and even the everyday chemicals that we are exposed to in soaps and cosmetics. Moves away from focusing on caloric intake and does not consider the source of our calories. It also supports the notion that health is not achieved through weight loss, but rather weight loss is achieved when the body is in a healthy position to lose weight – and keep it off. Since hormones are the key to controlling appetite and stimulating metabolism, attaining and maintaining hormonal balance is essential for achieving lasting weight loss. Diet and exercise are important, but so are sleeping well, reducing toxin exposure, maintaining healthy liver function, optimizing digestion, limiting stress, and conquering inflammation. All of these factors can influence hormonal activity — and weight-loss success — in dramatic ways. The Glyci-Med Approach is a diet that can be followed for a lifetime as a means of creating a lasting blood sugar and hormonal balance. This solution combines attributes of theMediterranean diet, which is high in healthy fats and lower in carbohydrates, with principles of glycemically balanced eating. The latter focuses on the body’s natural hormonal response to the consumption of the main macronutrients (protein, fat, and carbohydrate) in order to achieve optimal body composition, blood sugar, and insulin levels. For instance, protein is a necessary building block for many hormones including serotonin, melatonin, growth hormone, thyroid hormone, and dopamine. Lack of protein in the diet can lead to mood disorders, memory loss, increased appetite and cravings, decreased metabolism, sleep disruption, muscle loss, and weight gain. Upon consumption, protein triggers glucagon, which maintains normal levels of glucose in the blood. Protein also stimulates the release of Peptide YY from the gut, suppressing appetite by acting on the feeding centre in the brain. A protein-rich diet also helps to shed stubborn belly fat, according to a study published in Diabetes Care. Researchers compared a high-protein diet with a low-protein diet in 54 obese men and women with Type-2 diabetes. Those on the high-proteindiet had significantly greater reductions in total and abdominal fat mass and a greater reductionin LDL cholesterol. Healthy fats make up the membrane of every cell in the body and are a vital component of sex hormones. They also help people feel full and satisfied because of their effects on the appetite controlling hormones, leptin and CCK. Fats, therefore, prevent cravings and actually help people lose weight when consumed in the right forms and amounts. Research prove that old fat stored around the belly, thighs or butt cannot be burned off effectively unless new fat comes in via food or from the liver. Lastly, and contrary to protein’s effect on increasing blood sugar via the stimulation of glucagon, the macronutrient carbohydrate triggers the release of insulin. Insulin removes the sugar from the blood stream to be used as energy or stored as fat. In essence then, insulin is the one and only hormone that is always telling the body to store energy as fat. Insulin imbalance does not always outwardly manifest as obesity. Sometimes the increase in fat occurs in the liver, where its dangers can remain unseen. Unlike protein and fat, carbohydrates are not a building block of hormones, although they do play a role in the production of serotonin and testosterone in the body.</p>\r\n<p class=\"western\">The rules for hormonally balanced nutrition Glycemically balanced eating simply means eating to maintain stable blood sugar, which ultimately stimulates less insulin release. Since insulin tells the body to store energy as fat, lower insulin is always better for weight loss. Maintaining consistent blood sugar and insulin</p>\r\n<p class=\"western\">is one of the most important steps to balancing all hormones in the body and ensuring that metabolism stays in high gear. In fact, weight loss is almost impossible when insulin levels are too high.</p>\r\n<p class=\"western\">Those who eat frequently, at the right times, and consume protein, healthy fat, fibre and low glycemic carbohydrates together at every meal will achieve glycemic balance. This approach to nutrition involves three simple rules:1. Eat the right foods, including a balance of protein, healthy fats and low glycemic or fibrous carbs,2. Eat at the right times, and3. Avoid hormone-hindering foods — 80 to 100 percent of the timeSome of the many hormonal benefits to this method of eating include:1. Better fat-burning potential through increased glucagon from eating the right amounts of protein.2. Enhanced melatonin for better sleep from consuming protein and avoiding excess carbohydrates at dinner.3. Maximized growth hormone levels from consuming protein, avoiding excess sugar before exercising and having a meal containing protein and carbohydrate within 45 minutes of finishing a workout.4. Better testosterone status for muscle building from consuming the right balance of protein, carbohydrates and fats.5. Elimination of harmful excess estrogens from consuming sufficient fibre and enjoying phyto-estrogenic foods such as soy, pomegranate and flaxseeds.6. Improved serotonin from avoiding excessive carbohydrate restriction and consuming enough protein.7. Better appetite control by increasing appetite-suppressing hormones, leptin and CCK, when fats and protein are eaten at each meal. Consuming enough fibre will have the same effect on appetite because, in addition to raising leptin and CCK, it also leads to less insulin release.8. Eating enough and frequently will also prevent the appetite-stimulating hormones ghrelin and NPY from being released.9. Maximized metabolism by increased thyroid hormone from eating enough, eating frequently and obtaining the nutrients needed to enable the body to make thyroid hormone.10. Increased acetylcholine for muscle function and memory from including lecithin and eggs in the diet.11. Reduced insulin and inflammation from eating balanced meals and avoid excess sugar, harmful fats, alcohol and processed foods.12. Keeping cortisol in control by avoiding skipped meals, excess protein consumption, and severe caloric restriction.</p>\r\n<p class=\"western\">Food group excluding dietsFood group excluding diets remove a food group due to choice, belief, religion, or sensitivity, notal ways to lose weight. This includes vegetarianism, gluten-free, as well as belief-based, non weight-loss eating such as kosher (food prepared in accordance with Jewish dietary laws), or halal(foods that are allowed under Islamic dietary guidelines).</p>\r\n<p class=\"western\">Vegetarian dietsVegetarianism is the practice of consuming primarily plant foods. Vegetarians abstain from consuming meat products, including red meats, poultry and seafood. It may also include abstention from animal by-products such as animal-derived rennet and gelatin (The VegetarianSociety, n.d.). An ovo-vegetarian diet includes eggs but not dairy products. A lacto-vegetarian diet includes dairy products but not eggs. An ovo-lacto-vegetarian diet includes dairy products and eggs. Those following a vegan diet avoid all animal-derived products, including eggs, honey and dairy products such as milk, cheese, butter and yogurt.</p>\r\n<p class=\"western\">The gluten-free dietGluten is a protein found in wheat, barley, rye and triticale (a hybrid mix of rye and wheat). Gluten is also an additive to many foods, and this diet excludes all gluten-containing products. While oats are gluten free themselves, they can be contaminated by contact with gluten-containing grains during processing. The dietary intake also excludes casein, a protein found most often in milk and dairy products. Some less obvious sources of gluten are beer, croutons, marinades, sauces, and some salad dressings. The gluten-free diet is one that eliminates foods containing gluten. This diet is indicated for those with celiac disease, defined by the Canadian Celiac Association as a “medical condition in which the absorptive surface of the small intestine is damaged by a substance called gluten,” as well as individuals with an allergy to gluten. Recently, this diet has gained popularity in people without specific allergies to gluten. Some followers hypothesize that long-term exposure to these opiate peptides may have effects on brain maturation and contribute to social awkwardness andisolation. On this basis, a gluten-free, casein-free (GFCF) diet may be recommended for those with autism to minimize the build-up of opiate peptides. Although this assumption remains unproven, there have even been claims that this diet may help to treat autism. Pros: may decrease carbohydrate consumption and encourage an increase in fruits and vegetables intake. Cons: many gluten-free foods are also not enriched with iron, fibre, or folate. It is a limiting diet and difficult to adhere to. It is commonly used by those without celiac disease or wheat allergyCrash dietsCrash or fad diets are general, often negative</p>\r\n<p class=\"western\">terms. They describe diet plans that involve making extreme, rapid changes to food consumption or promote eating habits that can be unhealthy. These diets are typically extreme in terms of nutritional deprivation, often severely restricting overall daily caloric intake. The idea is to achieve rapid weight loss, and the diet is not meant as a means for lasting change. These diets are often viewed as quick-fix solutions, contrary to the belief of many who use this type of diet; this way of eating is neither healthy nor largely success fulfor achieving long-term weight loss, as it can provoke a slowdown of the body\'s basal metabolicrate. Usually, the dieter will see some initial weight loss; however, that weight is usually regained quickly in the weeks that follow, as individuals revert to their original pre-diet habits. Within this vicious cycle, more weight is often regained than originally lost, which may send the dieter spiralling back into extreme habits. This roller coaster of weight lost and then regained, then lost then regained can pose health risks (BBC News, 2008).Some crash or fad diets include:• The Beverly Hills Diet: An extreme diet that prescribes only fruits in the first days and gradually increases the selection of foods up to the sixth week.• The Cabbage Soup Diet: A low-calorie diet based on heavy consumption of cabbage soup.105• Grapefruit Diet: This fad diet is intended to accomplish quick weight loss by eating large quantities of grapefruits at meal times.• The Israeli Army Diet: This is an eight-day diet where only apples are consumed in the first two days, cheese the following two days, chicken on days five and six, and salad for the final two days. This diet is not followed or endorsed by Israel Defence Forces.• The Subway Diet: Subway sandwiches are consumed two times a day in place of higher calorie fast foods. This diet has become famous thanks to a student named Jared Fogle who lost 111 kg (245lb) after replacing his meals with Subway sandwiches as part of an effort to lose weight.• The Watermelon Diet: Watermelon does contain nutrients that promote anti-inflammatory and antioxidant benefits, as well as citrulline. This compound found in watermelon, is said to potentially promote weight loss and heart health by lowering blood pressure and cholesterol(Romero, 2012).•Detoxification dietsMost detox diets claim to have a detoxifying effect on the body deemed necessary because food is often “contaminated” by various unnecessary, potentially harmful ingredients. These substances include food colourings, pesticides, and preservatives. The premise of these diets is to cleanse ordetoxify the system. Detox diets can involve extreme limitation of foods. For example, some fasting-type detox diets prescribe only water or juice and usually promote elimination of processed foods. A detox diet is often high in fibre, which is said to cause the body to burn accumulated stored fats, releasing fat-stored \"toxins\" into the blood, which can then be eliminated through the blood, skin, urine, feces, and breath. Proponents claim that changes such as analtered body odour support the notion that detox diets are working; this claim has been criticized for misidentifying that the body is actually undergoing ketosis (Davis, 2002). These specific detox diets often target an array of invaders.</p>', 'Dieting; Paleo, Vegan... so many different forms of diet. Is it healthy?', '', 'inherit', 'closed', 'closed', '', '1913-revision-v1', '', '', '2017-04-13 22:01:10', '2017-04-13 22:01:10', '', 1913, 'http://www.choose2be.ca/1913-revision-v1/', 0, 'revision', '', 0),
(1914, 1, '2017-04-13 21:56:58', '2017-04-13 21:56:58', '<p class=\"p1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3723.jpg\"><img class=\"wp-image-1896 aligncenter\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3723-300x199.jpg\" alt=\"Portion control - weight loss - fat loss - holistic nutrition - nutrition - Nanaimo - Nanaimo nutrition - ingredient to avoid - food label - how to read a food label\" width=\"379\" height=\"251\" /></a></p>\r\n<p class=\"p2\">The ability to analyze food label is an important skill. However, the ability to evaluate the ingredient list often helps provide a better understanding of the value of a food item than the nutritional facts label. Food companies will often label a food as “healthy” based on one or two components of the label, such as “high-protein,” or “low-fat.” The ingredients list, however, might tell a different story. Furthermore, preservatives, stabilizers, sweeteners, and added flavours used in many packaged foods may contain dangerous substances.</p>\r\n<p class=\"p2\">On all packaged foods, ingredients are listed in descending order of proportion of weight. This means that ingredients closest to the end of the list are present in the smallest quantities. As a general rule, fewer ingredients on the food label means that food is a better choice.</p>\r\n<p class=\"p2\">A food label sample has been used below and colour coded to explain what the different sections of the of the nutrition label (Fazila, n.d.)</p>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Screen-Shot-2017-04-09-at-1.44.44-PM-1.png\"><img class=\"wp-image-1906 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Screen-Shot-2017-04-09-at-1.44.44-PM-1-280x300.png\" alt=\"Portion control - weight loss - fat loss - holistic nutrition - nutrition - Nanaimo - Nanaimo nutrition - ingredient to avoid - food label - how to read a food label\" width=\"365\" height=\"391\" /></a><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3720.jpg\"><img class=\"size-medium wp-image-1899 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/IMG_3720-300x190.jpg\" alt=\"Portion control - weight loss - fat loss - holistic nutrition - nutrition - Nanaimo - Nanaimo nutrition - ingredient to avoid - food label - how to read a food label\" width=\"300\" height=\"190\" /></a>\r\n\r\nMost of this information come from my Can Fit Pro Wellness Eating and Weight Loss Coach manual.', 'How to read food label, which ingredient to avoid and portion size', '', 'inherit', 'closed', 'closed', '', '1887-revision-v1', '', '', '2017-04-13 21:56:58', '2017-04-13 21:56:58', '', 1887, 'http://www.choose2be.ca/1887-revision-v1/', 0, 'revision', '', 0),
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(1934, 1, '2017-04-14 22:25:53', '2017-04-14 22:25:53', 'All this information come from my Can Fit Pro Wellness Eating and Weight Loss Coach manual.\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download.jpeg\"><img class=\"size-full wp-image-1922 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download.jpeg\" alt=\"Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"264\" height=\"191\" /></a>The term “dieting” is defined as the practice of eating food in a regulated fashion to decrease, maintain, or increase body weight. Dietary choices are often affected by a variety of factors, including ethical and religious beliefs, clinical need, or a desire to control weight. A healthy diet involves consuming appropriate amounts of all essential nutrients and an adequate amount of water. Nutrients can be obtained from many different foods, so there are numerous diets that may be considered healthy. A healthy diet must include a balance of calories from fats, proteins, and carbohydrates to support energy. It also needs micronutrients for optimal nutrition. Unfortunately, not all diets are healthy.</p>\r\n<p class=\"western\"><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Eat-Real-Food.jpg\"><img class=\"size-medium wp-image-1927 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Eat-Real-Food-300x202.jpg\" alt=\"Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"300\" height=\"202\" /></a>Many people follow unhealthy diets through habit or lack of awareness, rather than a conscious decision to make poor choices.</strong> Some diets are short-term weight-loss plans that involve drastic changes to a person\'s normal eating habits — typically known as \"crash\" or \"fad\" diets. These types of diets are considered unhealthy.</p>\r\n<p class=\"western\">Recommendations from the World Health Organization:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\">Try to burn as much energy as you eat, and try to eat as much energy as you burn, as a healthy weight is a balance between those two.</li>\r\n 	<li class=\"western\">Increase consumption of plant foods, particularly fruits, vegetables, legumes, whole grains, and nuts.</li>\r\n 	<li class=\"western\">Limit intake of fat and oil; avoid saturated fats, which are those that become solid at room temperature and most animal fats, including those found in red meat, dairy and eggs. Prefer unsaturated fats, which remain liquid at room temperature and are predominantly found in plant-based foods and oils.</li>\r\n</ul>\r\n<p class=\"western\">Many of the most popular diets for weight loss fall into one of the following categories:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><strong>Macronutrient focused diets</strong>: manipulation of one macronutrient (i.e. protein, carbohydrate, or fat)</li>\r\n 	<li class=\"western\"><strong>Food group excluding diets</strong>: removing a food group due to choice, belief, religion, or sensitivity (i.e.vegetarianism)</li>\r\n 	<li class=\"western\"><strong>Crash diets</strong>: non-sustainable, sometimes dangerous diets, typically very low-calorie (i.e. lemonade diet)</li>\r\n</ul>\r\n<h3 class=\"western\" style=\"text-align: center;\">Macronutrient focused diets</h3>\r\n<p class=\"western\"><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Macronutrients.jpg\"><img class=\"size-medium wp-image-1918 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Macronutrients-300x300.jpg\" alt=\"Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"300\" height=\"300\" /></a>The high-protein, low-carbohydrate diet </strong>(Example: Paleo)</p>\r\n<p class=\"western\">A high protein-low-carbohydrate diet typically promises weight loss, long-term weight maintenance, and prevention or control of many “diseases of civilization” such as Type 2 diabetes and heart disease. <em>The high-protein diet theory suggests that North American society overindulges in highly processed, refined carbohydrates, resulting in escalation of these health issues.</em></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-2.jpeg\"><img class=\"size-full wp-image-1929 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-2.jpeg\" alt=\"Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"284\" height=\"177\" /></a>The Paleo diet, which suggests looking back to the Paleolithic period of more than 10,000 years ago. Sticking to animal proteins and plants because the human digestive system was never designed to handle the refined sugars, starchy carbohydrates, grains, legumes, and dairy products that have slowly entered our diets over the past 10,000 years, increasing waistlines and the risk of disease. This diet has a very simple guiding principle: If the cavemen didn’t eat it, humans today should not eat it either.</p>\r\n<p class=\"western\"><strong>Low-carbohydrate diets </strong>(Example: The South Beach Diet, and The Stillman Diet.)</p>\r\n<p class=\"western\">Similar to the theories surrounding a high-protein diet, the main idea behind a low-carbohydrate diet is that North American society overindulges in highly processed, refined-carbohydrate foods, a practice that can lead to overeating, obesity and other negative health consequences. <strong>These diets recommend an eating system designed to help people lose weight by reducing the amount of carbohydrate they consume. </strong>During normal digestion, the body metabolizes glucose from carbohydrates for energy, rather than energy from fat. If there is not enough glucose in the bloodstream due to low-carbohydrate intake, the body draws on fat stores for fuel.</p>\r\n<p class=\"western\"><strong>Low-calorie diets </strong>(Ex: Okinawa diet, Body for Life, Cookie diet, Hacker\'s diet, Nutri system, Weight Watchers diet, Jenny Craig diet...)</p>\r\n<p class=\"western\">A low-calorie or calorie-restriction diet is a dietary regimen based on reduced calorie intake, without malnutrition, has been shown to slow the biological aging process, resulting in longer maintenance of youthful health and an increase in both median and maximum lifespan.</p>\r\n<p class=\"western\"><strong>Alkaline Diets</strong></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images-1.jpeg\"><img class=\"size-full wp-image-1930 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images-1.jpeg\" alt=\"Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"281\" height=\"179\" /></a>Body acidity is an emerging concept in nutrition. Many North Americans are living in a state of permanent and systemic acidity, largely due to food and lifestyle choices. Foods are either acidic or alkaline. This grading is determined by burning a food down to ash and measuring the pH of the ash – a number of 7 or lower indicates acidity; 7 to 14 are considered alkaline. Stress can also push the body into an acid state, as does the shallow quick breathing that often goes hand in hand with stress. Environmental factors such as pollution, poor air quality, detergents and toxins can create an acid load in the body, (e.g. intense exercise training sessions).</p>\r\n<p class=\"western\"><strong>Hormone diets </strong>(Exemple: Glyci-Med Approach diet)</p>\r\n<p class=\"western\">Acknowledging hormones as influencers behind whether weight gain, weight loss, and weight maintenance is essential when considering weight loss and nutrition. These potent chemicals are produced by the body to manage everything from breathing to digestion to sexual responses and more. At the same time, our hormones are influenced by myriad factors, including exercise, diet, sleep, stress, and even the everyday chemicals that we are exposed to in soaps and cosmetics.<strong><em> Moves away from focusing on caloric intake and does not consider the source of our calories. It also supports the notion that health is not achieved through weight loss, but rather weight loss is achieved when the body is in a healthy position to lose weight – and keep it off.</em> </strong>Since hormones are the key to controlling appetite and stimulating metabolism, attaining and maintaining hormonal balance is essential for achieving lasting weight loss. <strong>Diet and exercise are important, but so are sleeping well, reducing toxin exposure, maintaining healthy liver function, optimizing digestion, limiting stress, and conquering inflammation. All of these factors can influence hormonal activity — and weight-loss success — in dramatic ways.</strong>  The Glyci-Med Approach is a diet that can be followed for a lifetime as a means of creating a lasting blood sugar and hormonal balance. This solution combines attributes of the Mediterranean diet, which is high in healthy fats and lower in carbohydrates, with principles of glycemically balanced eating. For instance, protein is a necessary building block for many hormones including serotonin, melatonin, growth hormone, thyroid hormone, and dopamine.<strong> Lack of protein in the diet can lead to mood disorders, memory loss, increased appetite and cravings, decreased metabolism, sleep disruption, muscle loss, and weight gain.</strong></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Food group excluding diets</h3>\r\n<p class=\"western\">Food group excluding diets remove a food group due to choice, belief, religion, or sensitivity, not always to lose weight. This includes vegetarianism, gluten-free, as well as belief-based, non weight-loss eating such as kosher (food prepared in accordance with Jewish dietary laws), or halal (foods that are allowed under Islamic dietary guidelines).</p>\r\n<p class=\"western\"><strong>Vegetarian diets</strong></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-1-1.jpeg\"><img class=\"size-full wp-image-1931 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-1-1.jpeg\" alt=\"Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"268\" height=\"188\" /></a>Vegetarianism is the practice of consuming primarily plant foods. Vegetarians abstain from consuming meat products, including red meats, poultry and seafood. It may also include abstention from animal by-products such as animal-derived rennet and gelatin (The VegetarianSociety, n.d.). An ovo-vegetarian diet includes eggs but not dairy products. A lacto-vegetarian diet includes dairy products but not eggs. An ovo-lacto-vegetarian diet includes dairy products and eggs. Those following a vegan diet avoid all animal-derived products, including eggs, honey and dairy products such as milk, cheese, butter and yogurt.</p>\r\n<p class=\"western\"><strong>The gluten-free diet</strong></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-3.jpeg\"><img class=\"size-full wp-image-1932 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-3.jpeg\" alt=\"Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"296\" height=\"170\" /></a>Gluten is a protein found in wheat, barley, rye and triticale (a hybrid mix of rye and wheat). Gluten is also an additive to many foods, and this diet excludes all gluten-containing products. While oats are gluten free themselves, they can be contaminated by contact with gluten-containing grains during processing. The dietary intake also excludes casein, a protein found most often in milk and dairy products. Some less obvious sources of gluten are beer, croutons, marinades, sauces, and some salad dressings. The gluten-free diet is one that eliminates foods containing gluten. This diet is indicated for those with celiac disease, defined by the Canadian Celiac Association as a “medical condition in which the absorptive surface of the small intestine is damaged by a substance called gluten,” as well as individuals with an allergy to gluten.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Crash diets or fad diets (often negative)</h3>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-1.jpeg\"><img class=\"size-full wp-image-1921 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-1.jpeg\" alt=\"Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"208\" height=\"232\" /></a>They describe diet plans that involve making extreme, rapid changes to food consumption or promote eating habits that can be unhealthy. These diets are typically extreme in terms of nutritional deprivation, often severely restricting overall daily caloric intake. The idea is to achieve rapid weight loss, and the diet is not meant as a means for lasting change. These diets are often viewed as quick-fix solutions, contrary to the belief of many who use this type of diet; this way of eating is neither healthy nor largely successful for achieving long-term weight loss, <strong>as it can provoke a slowdown of the body\'s basal metabolic rate.</strong> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/400x400_MIMAGE7ac620d6204c02db1ce4d35338fb1a7f.jpg\"><img class=\"size-medium wp-image-1923 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/400x400_MIMAGE7ac620d6204c02db1ce4d35338fb1a7f-300x135.jpg\" alt=\"Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"300\" height=\"135\" /></a><strong>Usually, the dieter will see some initial weight loss; however, that weight is usually regained quickly in the weeks that follow, as individuals revert to their original pre-diet habits.</strong> Within this vicious cycle, more weight is often regained than originally lost, which may send the dieter spiralling back into extreme habits. This roller coaster of weight lost and then regained, then lost then regained can pose health risks. Some crash or fad diets include: The Beverly Hills Diet, The Cabbage Soup Diet, Grapefruit Diet, The Israeli Army Diet, The Subway Diet, The Watermelon Diet...</p>\r\n<p class=\"western\"><strong>Detoxification diets</strong></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Detox-Diet-A-Basic-Understanding.jpg\"><img class=\"size-medium wp-image-1933 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Detox-Diet-A-Basic-Understanding-300x200.jpg\" alt=\"Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"300\" height=\"200\" /></a>Most detox diets claim to have a detoxifying effect on the body deemed necessary because food is often “contaminated” by various unnecessary, potentially harmful ingredients. These substances include food colourings, pesticides, and preservatives. The premise of these diets is to cleanse or detoxify the system. Detox diets can involve extreme limitation of foods. For example, some fasting-type detox diets prescribe only water or juice and usually promote elimination of processed foods. A detox diet is often high in fibre, which is said to cause the body to burn accumulated stored fats, releasing fat-stored \"toxins\" into the blood, which can then be eliminated through the blood, skin, urine, fece, and breath.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Importants Points to remember:</h3>\r\n<ul>\r\n 	<li class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images.jpeg\"><img class=\"size-full wp-image-1919 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images.jpeg\" alt=\"Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"236\" height=\"213\" /></a>Research prove that old fat stored around the belly, thighs or butt cannot be burned off effectively unless new healthy fat comes in via food or from the liver.</li>\r\n 	<li class=\"western\">Eating to maintain stable blood sugar, which ultimately stimulates less insulin release. Since insulin tells the body to store energy as fat, lower insulin is always better for weight loss. Maintaining consistent blood sugar and insulin is one of the most important steps to balancing all hormones in the body and ensuring that metabolism stays in high gear. In fact, weight loss is almost impossible when insulin levels are too high.</li>\r\n 	<li class=\"western\">Those who eat frequently, at the right times, and consume protein, healthy fat, fibre and low glycemic carbohydrates together at every meal will achieve glycemic balance.</li>\r\n</ul>', 'Dieting; Paleo, Vegan, Gluten Free, Detox... so many different forms of diet. Is it healthy?', '', 'inherit', 'closed', 'closed', '', '1913-revision-v1', '', '', '2017-04-14 22:25:53', '2017-04-14 22:25:53', '', 1913, 'http://www.choose2be.ca/1913-revision-v1/', 0, 'revision', '', 0),
(1935, 1, '2017-04-14 22:33:06', '2017-04-14 22:33:06', 'All this information come from my Can Fit Pro Wellness Eating and Weight Loss Coach manual.\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download.jpeg\"><img class=\"alignright wp-image-1922 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download.jpeg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"264\" height=\"191\" /></a>The term “dieting” is defined as the practice of eating food in a regulated fashion to decrease, maintain, or increase body weight. Dietary choices are often affected by a variety of factors, including ethical and religious beliefs, clinical need, or a desire to control weight. A healthy diet involves consuming appropriate amounts of all essential nutrients and an adequate amount of water. Nutrients can be obtained from many different foods, so there are numerous diets that may be considered healthy. A healthy diet must include a balance of calories from fats, proteins, and carbohydrates to support energy. It also needs micronutrients for optimal nutrition. Unfortunately, not all diets are healthy.</p>\r\n<p class=\"western\"><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Eat-Real-Food.jpg\"><img class=\"alignright wp-image-1927 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Eat-Real-Food-300x202.jpg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"300\" height=\"202\" /></a>Many people follow unhealthy diets through habit or lack of awareness, rather than a conscious decision to make poor choices.</strong> Some diets are short-term weight-loss plans that involve drastic changes to a person\'s normal eating habits — typically known as \"crash\" or \"fad\" diets. These types of diets are considered unhealthy.</p>\r\n<p class=\"western\">Recommendations from the World Health Organization:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\">Try to burn as much energy as you eat, and try to eat as much energy as you burn, as a healthy weight is a balance between those two.</li>\r\n 	<li class=\"western\">Increase consumption of plant foods, particularly fruits, vegetables, legumes, whole grains, and nuts.</li>\r\n 	<li class=\"western\">Limit intake of fat and oil; avoid saturated fats, which are those that become solid at room temperature and most animal fats, including those found in red meat, dairy and eggs. Prefer unsaturated fats, which remain liquid at room temperature and are predominantly found in plant-based foods and oils.</li>\r\n</ul>\r\n<p class=\"western\">Many of the most popular diets for weight loss fall into one of the following categories:</p>\r\n\r\n<ul>\r\n 	<li class=\"western\"><strong>Macronutrient focused diets</strong>: manipulation of one macronutrient (i.e. protein, carbohydrate, or fat)</li>\r\n 	<li class=\"western\"><strong>Food group excluding diets</strong>: removing a food group due to choice, belief, religion, or sensitivity (i.e.vegetarianism)</li>\r\n 	<li class=\"western\"><strong>Crash diets</strong>: non-sustainable, sometimes dangerous diets, typically very low-calorie (i.e. lemonade diet)</li>\r\n</ul>\r\n<h3 class=\"western\" style=\"text-align: center;\">Macronutrient focused diets</h3>\r\n<p class=\"western\"><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Macronutrients.jpg\"><img class=\"alignright wp-image-1918\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Macronutrients-300x300.jpg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"264\" height=\"264\" /></a>The high-protein, low-carbohydrate diet </strong>(Example: Paleo)</p>\r\n<p class=\"western\">A high protein-low-carbohydrate diet typically promises weight loss, long-term weight maintenance, and prevention or control of many “diseases of civilization” such as Type 2 diabetes and heart disease. <em>The high-protein diet theory suggests that North American society overindulges in highly processed, refined carbohydrates, resulting in escalation of these health issues.</em></p>\r\n<p class=\"western\">The Paleo diet, which suggests looking back to<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-2.jpeg\"><img class=\"alignright wp-image-1929 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-2.jpeg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"284\" height=\"177\" /></a> the Paleolithic period of more than 10,000 years ago. Sticking to animal proteins and plants because the human digestive system was never designed to handle the refined sugars, starchy carbohydrates, grains, legumes, and dairy products that have slowly entered our diets over the past 10,000 years, increasing waistlines and the risk of disease. This diet has a very simple guiding principle: If the cavemen didn’t eat it, humans today should not eat it either.</p>\r\n<p class=\"western\"><strong>Low-carbohydrate diets </strong>(Example: The South Beach Diet, and The Stillman Diet.)</p>\r\n<p class=\"western\">Similar to the theories surrounding a high-protein diet, the main idea behind a low-carbohydrate diet is that North American society overindulges in highly processed, refined-carbohydrate foods, a practice that can lead to overeating, obesity and other negative health consequences. <strong>These diets recommend an eating system designed to help people lose weight by reducing the amount of carbohydrate they consume. </strong>During normal digestion, the body metabolizes glucose from carbohydrates for energy, rather than energy from fat. If there is not enough glucose in the bloodstream due to low-carbohydrate intake, the body draws on fat stores for fuel.</p>\r\n<p class=\"western\"><strong>Low-calorie diets </strong>(Ex: Okinawa diet, Body for Life, Cookie diet, Hacker\'s diet, Nutri system, Weight Watchers diet, Jenny Craig diet...)</p>\r\n<p class=\"western\">A low-calorie or calorie-restriction diet is a dietary regimen based on reduced calorie intake, without malnutrition, has been shown to slow the biological aging process, resulting in longer maintenance of youthful health and an increase in both median and maximum lifespan.</p>\r\n<p class=\"western\"><strong>Alkaline Diets</strong></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images-1.jpeg\"><img class=\"alignright wp-image-1930 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images-1.jpeg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"281\" height=\"179\" /></a>Body acidity is an emerging concept in nutrition. Many North Americans are living in a state of permanent and systemic acidity, largely due to food and lifestyle choices. Foods are either acidic or alkaline. This grading is determined by burning a food down to ash and measuring the pH of the ash – a number of 7 or lower indicates acidity; 7 to 14 are considered alkaline. Stress can also push the body into an acid state, as does the shallow quick breathing that often goes hand in hand with stress. Environmental factors such as pollution, poor air quality, detergents and toxins can create an acid load in the body, (e.g. intense exercise training sessions).</p>\r\n<p class=\"western\"><strong>Hormone diets </strong>(Exemple: Glyci-Med Approach diet)</p>\r\n<p class=\"western\">Acknowledging hormones as influencers behind whether weight gain, weight loss, and weight maintenance is essential when considering weight loss and nutrition. These potent chemicals are produced by the body to manage everything from breathing to digestion to sexual responses and more. At the same time, our hormones are influenced by myriad factors, including exercise, diet, sleep, stress, and even the everyday chemicals that we are exposed to in soaps and cosmetics.<strong><em> Moves away from focusing on caloric intake and does not consider the source of our calories. It also supports the notion that health is not achieved through weight loss, but rather weight loss is achieved when the body is in a healthy position to lose weight – and keep it off.</em> </strong>Since hormones are the key to controlling appetite and stimulating metabolism, attaining and maintaining hormonal balance is essential for achieving lasting weight loss. <strong>Diet and exercise are important, but so are sleeping well, reducing toxin exposure, maintaining healthy liver function, optimizing digestion, limiting stress, and conquering inflammation. All of these factors can influence hormonal activity — and weight-loss success — in dramatic ways.</strong>  The Glyci-Med Approach is a diet that can be followed for a lifetime as a means of creating a lasting blood sugar and hormonal balance. This solution combines attributes of the Mediterranean diet, which is high in healthy fats and lower in carbohydrates, with principles of glycemically balanced eating. For instance, protein is a necessary building block for many hormones including serotonin, melatonin, growth hormone, thyroid hormone, and dopamine.<strong> Lack of protein in the diet can lead to mood disorders, memory loss, increased appetite and cravings, decreased metabolism, sleep disruption, muscle loss, and weight gain.</strong></p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Food group excluding diets</h3>\r\n<p class=\"western\">Food group excluding diets remove a food group due to choice, belief, religion, or sensitivity, not always to lose weight. This includes vegetarianism, gluten-free, as well as belief-based, non weight-loss eating such as kosher (food prepared in accordance with Jewish dietary laws), or halal (foods that are allowed under Islamic dietary guidelines).</p>\r\n<p class=\"western\"><strong>Vegetarian diets</strong></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-1-1.jpeg\"><img class=\"alignright wp-image-1931 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-1-1.jpeg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"268\" height=\"188\" /></a>Vegetarianism is the practice of consuming primarily plant foods. Vegetarians abstain from consuming meat products, including red meats, poultry and seafood. It may also include abstention from animal by-products such as animal-derived rennet and gelatin (The VegetarianSociety, n.d.). An ovo-vegetarian diet includes eggs but not dairy products. A lacto-vegetarian diet includes dairy products but not eggs. An ovo-lacto-vegetarian diet includes dairy products and eggs. Those following a vegan diet avoid all animal-derived products, including eggs, honey and dairy products such as milk, cheese, butter and yogurt.</p>\r\n<p class=\"western\"><strong>The gluten-free diet</strong></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-3.jpeg\"><img class=\"alignright wp-image-1932 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-3.jpeg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"296\" height=\"170\" /></a>Gluten is a protein found in wheat, barley, rye and triticale (a hybrid mix of rye and wheat). Gluten is also an additive to many foods, and this diet excludes all gluten-containing products. While oats are gluten free themselves, they can be contaminated by contact with gluten-containing grains during processing. The dietary intake also excludes casein, a protein found most often in milk and dairy products. Some less obvious sources of gluten are beer, croutons, marinades, sauces, and some salad dressings. The gluten-free diet is one that eliminates foods containing gluten. This diet is indicated for those with celiac disease, defined by the Canadian Celiac Association as a “medical condition in which the absorptive surface of the small intestine is damaged by a substance called gluten,” as well as individuals with an allergy to gluten.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Crash diets or fad diets (often negative)</h3>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-1.jpeg\"><img class=\"alignright wp-image-1921 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/download-1.jpeg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"208\" height=\"232\" /></a>They describe diet plans that involve making extreme, rapid changes to food consumption or promote eating habits that can be unhealthy. These diets are typically extreme in terms of nutritional deprivation, often severely restricting overall daily caloric intake. The idea is to achieve rapid weight loss, and the diet is not meant as a means for lasting change. These diets are often viewed as quick-fix solutions, contrary to the belief of many who use this type of diet; this way of eating is neither healthy nor largely successful for achieving long-term weight loss, <strong>as it can provoke a slowdown of the body\'s basal metabolic rate.</strong> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/400x400_MIMAGE7ac620d6204c02db1ce4d35338fb1a7f.jpg\"><img class=\"alignright wp-image-1923 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/400x400_MIMAGE7ac620d6204c02db1ce4d35338fb1a7f-300x135.jpg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"300\" height=\"135\" /></a><strong>Usually, the dieter will see some initial weight loss; however, that weight is usually regained quickly in the weeks that follow, as individuals revert to their original pre-diet habits.</strong> Within this vicious cycle, more weight is often regained than originally lost, which may send the dieter spiralling back into extreme habits. This roller coaster of weight lost and then regained, then lost then regained can pose health risks. Some crash or fad diets include: The Beverly Hills Diet, The Cabbage Soup Diet, Grapefruit Diet, The Israeli Army Diet, The Subway Diet, The Watermelon Diet...</p>\r\n<p class=\"western\"><strong>Detoxification diets</strong></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Detox-Diet-A-Basic-Understanding.jpg\"><img class=\"alignright wp-image-1933 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/Detox-Diet-A-Basic-Understanding-300x200.jpg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"300\" height=\"200\" /></a>Most detox diets claim to have a detoxifying effect on the body deemed necessary because food is often “contaminated” by various unnecessary, potentially harmful ingredients. These substances include food colourings, pesticides, and preservatives. The premise of these diets is to cleanse or detoxify the system. Detox diets can involve extreme limitation of foods. For example, some fasting-type detox diets prescribe only water or juice and usually promote elimination of processed foods. A detox diet is often high in fibre, which is said to cause the body to burn accumulated stored fats, releasing fat-stored \"toxins\" into the blood, which can then be eliminated through the blood, skin, urine, fece, and breath.</p>\r\n\r\n<h3 class=\"western\" style=\"text-align: center;\">Importants Points to remember:</h3>\r\n<ul>\r\n 	<li class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images.jpeg\"><img class=\"alignright wp-image-1919 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/04/images.jpeg\" alt=\"Dieting, Nutrition, Nanaimo Nutrition, Holistic Nutrition, Diet, Weight loss, Weight loss Nanaimo, what to eat, lose fat, be healthy, choose2be\" width=\"236\" height=\"213\" /></a>Research prove that old fat stored around the belly, thighs or butt cannot be burned off effectively unless new healthy fat comes in via food or from the liver.</li>\r\n 	<li class=\"western\">Eating to maintain stable blood sugar, which ultimately stimulates less insulin release. Since insulin tells the body to store energy as fat, lower insulin is always better for weight loss. Maintaining consistent blood sugar and insulin is one of the most important steps to balancing all hormones in the body and ensuring that metabolism stays in high gear. In fact, weight loss is almost impossible when insulin levels are too high.</li>\r\n 	<li class=\"western\">Those who eat frequently, at the right times, and consume protein, healthy fat, fibre and low glycemic carbohydrates together at every meal will achieve glycemic balance.</li>\r\n</ul>', 'Dieting; Paleo, Vegan, Gluten Free, Detox... so many different forms of diet. Is it healthy?', '', 'inherit', 'closed', 'closed', '', '1913-revision-v1', '', '', '2017-04-14 22:33:06', '2017-04-14 22:33:06', '', 1913, 'http://www.choose2be.ca/1913-revision-v1/', 0, 'revision', '', 0),
(2224, 1, '2017-10-16 23:05:03', '2017-10-16 23:05:03', '<div id=\"pl-2224\"  class=\"panel-layout\" ><div id=\"pg-2224-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2224-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-2224-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" data-style=\"{&quot;background_image_attachment&quot;:false,&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><p><center></p>\n<h1>Dance Classes in Nanaimo</h1>\n<p>TV shows like “Dancing with the Stars” make dancing look effortless.<br />\nI always remind people that the secret to being a good dancer is practice, practice, practice!<br />\n​Dancing is a way to connect with yourself, liberate your spirit and bring communities together.<center></p>\n</div>\n		</div></div></div><div id=\"pg-2224-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2224-1-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2224-1-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg\" width=\"595\" height=\"397\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?w=595 595w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=300%2C200 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=250%2C167 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Zumba.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2224-1-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2224-1-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"2\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Zumba</h3>			<div class=\"textwidget\">Zumba® Fitness features exotic rhythms set to high-energy Latin and international beats.  Before participants know it, they are getting fit and their energy levels are soaring! There are no other fitness classes like a Zumba Fitness-Party. It’s easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students because it is downright addictive. Since its inception in 2001, the Zumba program has grown to become the world\'s largest – and most successful – dance-fitness program with more than 14 million people of all shapes, sizes and ages taking weekly Zumba classes in more than 150 countries.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-2224-2\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2224-2-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2224-2-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"3\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg\" width=\"840\" height=\"499\" srcset=\"https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?w=840 840w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=300%2C178 300w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=768%2C456 768w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=180%2C107 180w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=250%2C149 250w, https://i2.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellydance.jpg?resize=600%2C356 600w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2224-2-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2224-2-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"4\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Bellydance</h3>			<div class=\"textwidget\">﻿​Bellydance is a non-impact dance that is suitable for all ages and size. Many of the movement involve body isolations, which improve flexibility of the torso, spine and hips. The full-body undulations lengthen and strengthen the entire spine and abdominal muscles in a gentle way.  There are many styles of bellydance from traditional, raks sharki, fusion, and tribal... You can also dance with various props like canes, zills, veils, shamadan, and fans. All theses can help build strength in the upper body and playing the zills trains fingers to work independently, exercising your brain as well! \n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-2224-3\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2224-3-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2224-3-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"5\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg\" width=\"275\" height=\"183\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?w=275 275w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=180%2C120 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=250%2C166 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Bellyfit.jpg?resize=272%2C182 272w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2224-3-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2224-3-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"6\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Bellyfit</h3>			<div class=\"textwidget\">﻿﻿Bellyfit® is the world\'s leading holistic fitness system for women. All women can feel healthy, confident, happy and sexy. Through the power of movement, music, community and culture, Bellyfit is devoted to educating, inspiring and empowering women. Bellyfit System delivering a kick-ass, holistic workout. Belly Dance, Bolly/Bhangra, African Dance, Pilates, Yoga, Meditation and a musical soundscape are seamlessly blended together in the safe and effective framework of precision fitness and sure-to-blow your mind workout. You have never experienced anything like this before! Exercise should always provide the physical results you want, but it should also leave you feeling happy, relaxed, energized and empowered. You deserve to look great and feel great too – this will change everything!\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div><div id=\"pg-2224-4\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2224-4-0\"  class=\"panel-grid-cell\"  data-weight=\"0.25\" ><div id=\"panel-2224-4-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"7\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-image so-widget-sow-image-default-2b1fadbace82\">\n\n<div class=\"sow-image-container\">\n	<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg\" width=\"824\" height=\"1155\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?w=824 824w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=214%2C300 214w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=768%2C1077 768w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=731%2C1024 731w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=128%2C180 128w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=178%2C250 178w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Salsa.jpg?resize=428%2C600 428w\" alt=\"Zumba, Nanaimo, Choose2be, Personal Training, Group fitness classes, Bootcamp, workshop, circus, hula hoop, dance, poi, juggling, bellydance\" 		class=\"so-widget-image\"/>\n</div>\n\n</div></div></div><div id=\"pgc-2224-4-1\"  class=\"panel-grid-cell\"  data-weight=\"0.75\" ><div id=\"panel-2224-4-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"8\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><h3 class=\"widget-title\">Salsa</h3>			<div class=\"textwidget\">﻿﻿There is a wide varieties of salsa dance, from New York style, L.A. style, cuban, and rueda. Some style breaks the music on the first beat, some on the second. It’s a partner dance, but can also be danced solo with more accents of footwork (shines) and body isolations. The main instrument that provides the beat groove of salsa music is called the clave.\n\n<a href=\"http://www.choose2be.ca/nanaimo-calendar-group-fitness-classes/\">Click here</a> for my calendar of current classes.\n</div>\n		</div></div></div></div>', 'Dance', '', 'inherit', 'closed', 'closed', '', '57-revision-v1', '', '', '2017-10-16 23:05:03', '2017-10-16 23:05:03', '', 57, 'http://www.choose2be.ca/57-revision-v1/', 0, 'revision', '', 0),
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