Totum Fitness Studios in Toronto

I was introduced to Totum Life Sciences today, the location near King and Spadina, right next to Crush Wine Bar. If you are in the Toronto area and looking for a new club to join, you gotta check out Totum, where they offer fitness, health, and sports rehabilitation services.

The inside architecture is truly inspiring, with exposed brick, hardwood floors and high rise walls. Kinda makes you feel like you're right on 5th avenue, with that Manhattan-style vibe.
They hold a handful of different classes in their studio, including a wide variety of yoga classes, core classes, 30 minute rapid fire sessions, pilates, bootcamp, cycling etc.

The exercise equipment is modern and state of the art. The downstairs area of the club is used for the lobby and private rooms where they offer massage therapy, acupuncture, chiro, physio, and nutrition counseling.

There are three locations, one on King, one on Roxborough and one on St. Clair.
Check out their site, http://www.totum.ca/ and ask to speak with Donna, the very nice lady who introduced me to Totum, when you check out their studio.

They even have trial sessions to see if you like it before you join. What do you have to lose?

Getting Into Intervals

INTERVAL TRAINING

Losing more fat while in a shorter time? Sound too good to be true?
Well, actually, a twenty minute interval session (a type of training that alternates bursts of high intensity work with low intensity) can burn more fat than a 45 minute steady paced jog.


Interval training is one of the best methods of fat loss. Not only does it torch calories and target fat during your exercise session, but also hours after you have jumped off the treadmill, your body continues to burn a hefty amount of calories.
So why is interval training so affective?
Interval training, due to mixing bouts of aerobic exercise (low intensity) with anaerobic exercise (high intensity), really gets the endorphins flowing and the blood pumping. This change-up has several benefits, including burning more calories in a shorter amount of time. Without getting too into it, I will explain a little about how this happens.

Our bodies deal with the stress of high intensity exercise by releasing hormones such as human growth hormone. This allows fat to be available for fuel and building muscle. Interval training also releases cortisol and other hormones responsible for turning to fat cells for energy.

Interval training revs up your metabolism. During the aerobic and anaerobic phases of the interval, each of your muscle fibers gets brought into the mix. Nothing gets ignored or goes unused from rest or lack of work.
After an intense workout session, your metabolism is increased, since your muscles need extra calories and energy to repair itself and be able to carry out its daily metabolic functions. This does not happen in the blink of an eye. Fortunately, sometimes it could take up to 24 hours after your workout has ended, meaning you are still burning calories!

Try this interval workout using your cardio of choice.

1 Warm up at a nice and easy pace for 5 to 10 minutes until your muscles feel loose and you begin to break a light sweat.
2 Jump up to a sprint pace (a 7 to 8 on a scale of 1 to 10) for 10 seconds.
3 Slow back to a jog (about a 5) for 30 seconds.
4 Repeat for 15 to 20 minutes.
5 Cool down for 5 to 10 minutes.

As workouts go by and you are more comfortable with interval training, try shaking up your cardio method and build up your time during the high intensity activity.

All About Abs!

In order for those abs to show, remember these helpful principles:

•Eat six times a day in order to avoid energy imbalances. Aim for smaller, healthy meals every 2-3 hours of about 200-300 calories each that incorporate protein, carbs and healthy fats.

•Drink more smoothies! Smoothies made of low fat milk, yogurt, ice and a variety of fruits, can act as great meal replacements throughout your day. Their thick texture will help keep you full, and they’re great as a healthy breakfast or to blend up before or after your workout.

•Start a food/ exercise diary. By writing down everything you eat, the time of day you eat , and how much energy you had after you eat, serves as a very useful reference as you try to gain muscle mass and lose fat. After using a food diary regularly, it shouldn’t take you long to realize how your body reacts to certain foods and what makes you feel your best during and after your workouts.

•Watch what you drink. We all know getting your daily water consumption is extremely important in your healthy weight efforts. Staying hydrated will help you push yourself through your workouts and allow you to feel better every day. Water also helps us banish feelings of hunger, (which is really just thirst a lot of the time), and helps us feel full. Alcohol, (for those of us that are old enough to drink the stuff), is another story.
Alcohol slows the rate at which our bodies burn fat, and actually encourages our bodies to store more. If you absolutely cannot be without your nightly glass of Chardonnay, limit your intake to 2-3 glasses a week, and definitely avoid the weekend binge drinking!

•Allow for some cheat meals. Of course, nobody’s perfect. If you limit yourself too much to eating only healthy foods every single day, you will get bored and frustrated, and eventually end up eating the entire food tray at your best friend’s wedding. When a craving arises, allow yourself some M&M’s, or a slice of pizza you’ve been eyeing all week. Just watch your portion sizes and remember: everything in moderation!

Follow Me on Twitter!

Hey Everyone, I would love to invite you to follow me on Twitter!
My profile can be found at:

http://twitter.com/CarolynFauteux

Stay tuned for more quick tips on nutrition, fitness and beauty, and healthy recipes that will impress your toughest critic- yourself!

Carolyn's Top Ten Nutrition Tips

Applying all or any of these tips can really make a difference in your effort to live a healthier lifestyle. A well balanced diet is so much more than just improving your appearance. It is essential to focus on a healthy functioning body and mind, which in turn will aid in preventing illness, slow down the aging process, boosting your energy levels, and lowering stress. So why wouldn’t you begin changing your bad eating habits? You only have one body. Treat it well!


EAT MORE BERRIES – All berries are a great source of antioxidants which help protect the cells in our bodies from damage, preventing disease and slowing down the aging process. Blueberries are an exceptional flavorful source of vitamins and antioxidants, while very low in calories. Strawberries and raspberries are an excellent source of Vitamin C and soluble fiber! Beauty tip: Eating strawberries can whiten your teeth!

DRINK HERBAL TEAS- These teas have several health benefits and taste great. Chamomile tea sooths an upset digestive system and is very relaxing. Rooibos tea is a great antioxidant. Mint teas are aromatic and extremely flavorful, and they also kill cravings for sweets. There are many varieties of herbal teas available and can be found in grocery stores, natural foods stores, and tea shops. Drinking more than one cup of tea per day can help you on your path to better health!

LIKE POTATOES? THINK SWEET! Swap your white potatoes for sweet potatoes, for an excellent source of vitamin A (in the form of beta-carotene), vitamin C and manganese. These tasty vegetables are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Eat up!

EAT MORE CITRUS FRUITS- Citrus fruits hold an impressive amount of vitamin C. It is better to eat the fruit than drinking fruit juices, since the pulp is a great source of fiber. These fruits also aid in skin health, bone health and protect your heart, since they lower cholesterol, balance blood sugar, and activate liver detoxification. Add grapefruit, oranges, blood oranges, tangerines or tangelos to get the most out of your fruits!

COUNT CALORIES- You may be counting fat, protein, fiber or carbohydrate grams in your diet, but don’t forget to count calories. The number of calories you need for each day can be calculated and adjusted to help you reach your ideal, healthy weight. Use this link to find out how many calories you need: http://nutrition.about.com/od/changeyourdiet/a/calguide.htm

GO GREEN! Here are some great reasons to add more green foods to your diet: they balance your pH, keeping your body’s pH at a healthier level, they aid in protecting your body’s functions, especially for brain function, they contain Chlorophyl, which acts as a blood detoxifier, and they are high in nutrients and enzymes necessary for your body to function, such as iron, calcium, potassium, and magnesium and vitamins, including vitamins K, C, E, and many of the B vitamins.

GET YOUR FIBER- Fiber is important because it reduces the risk of developing heart disease by reducing cholesterol levels. Because fiber fills you up without adding calories, it can help prevent obesity. Vegetables, fruits, nuts, and whole grains also have high amounts of vitamins and minerals necessary for the functioning of a healthy body!

STAY HYDRATED- Water is an essential nutrient to our diets. It has many important roles, helping to move nutrients and waste through the body, maintain normal blood pressure, protect and cushion our joints and organs, regulate our body temperature and lower the risk of dehydration and heat stroke. Also, drinking more water fills you up in between meals, and prevents mindless snacking!

BAKE, GRILL, STIR FRY- All of these methods are healthy ways to enjoy chicken, fish and meats. Frying can add tons of calories and unhealthy fats to your diet. If you remove the skin from the chicken or meat, use a cooking-oil spray and coat the meat with instant potato flakes and sprinkle with your favorite herbs and spices, before cooking, you will add flavor and taste in a healthy, non-fatty, non-artery-clogging way!

SPICE UP YOUR LIFE! Here are just a few of my favorite spices with their health benefits: Cayenne pepper can increase metabolism and fat-burning ability by up to 25%; Ginger speeds metabolic rate, while inhibiting nausea and vomiting often caused by motion sickness; Peppermint is used to treat gastric and digestive disorders, as well as tension and insomnia; Cinnamon is often used as an remedy for an stomach upset as well as a metabolism booster!

Remember, these are just some of the benefits of eating better. Living a longer, more productive and healthier life is the most important one!

Keep On Shining,
Carolyn Fauteux

Do You Know What's In Your Skin Care?

Growing up with sensitive skin, I have always been in the hunt for a skincare line that agrees with my skin, does not cause break outs, and leaves it with a healthy, radiant glow. Well ladies, the search is over.

I started using the Sense Skincare line by USANA when I became an associate with the company, just over two months ago. Since then, I have noticed a definite change in my skin’s softness, smoothness, tightness, and overall look. The fragrance is great, very clean-scented and appealing. The best part about the product is that it is full of nutrients and free of parabens. The way I look at it, we owe this to our skin!
Sense skincare is not only for women, I know several of my girlfriends that have tried out the products, loved them, and now have their boyfriends and husbands using them as well! For me, it is always great to see the reactions of my friends, both in their skin and in their own personal self esteem. I am also amazed at the transformation when a close friend or client has had problem-skin for years, and the difference it makes after switching to the Sense line.

So if you have, like me, been in the search for a great paraben-free skincare line that tightens, smoothens and softens your skin, while leaving you with a clean, soft scent, I recommend this product.

They even offer an amazing 5 piece trial kit to try it out. Available for $25, shipped to your door in two days from the day you order!

Shoot me a message, at Carolyn@Healthygirl.net for further information on brightening up your skin.
There is also a great video to watch that talks about the Sense Skin Care line, here: http://www.youtube.com/watch?v=_xsp4JcuIW4

Cheers Ladies … Now Go Get your Radiance On!

Keep On Shining,
Carolyn Fauteux

Health Coaching

Attention HealthyGirls!

Introducing HeathyGirl 911 Health Coaching

We would like to take this opportunity to introduce the launch of our HealthyGirl 911 Health Coaching Program. Our HealthyGirl coaching sessions focus on you and only you; looking and feeling your absolute best every single morning. You will work with certified coaches specializing in the areas of nutrition, fitness, wellness and personal development. And the best part is, you pick the time and package that is best and most convenient for you!
Some of the common focuses of coaching sessions include a desire for increased energy, the want to get the most out of everyday life, weight loss, and guidance on starting or enhancing a fitness and nutrition program. Whatever your specific needs may be, we are there for you every step of the way to help reach those individualized goals!

Each Health Coaching Program includes a phone session with a certified HealthyGirl Coach, a resource list and an individualized action plan emailed directly to you, as well as access to special VIP events with HealthyGirl. A free HealthyGirl 911 Bonus Package will also be included, consisting of audios, articles, and all the tools you need to jumpstart your way to a better you.

So join us, all you HealthyGirls, and head over to www.HealthyGirl.net to let us help you on your journey to the whole new you!

Carolyn@HealthyGirl.net