Nutrition

As we get more mature in age, we all look for new or better ways to regain some of the things from our youth. I am by no means old, but like most who could not use more energy during certain times of the day. Before you do any drastic changes to your diet or workout routine make sure you speak to your family doctor especially if you have not been active for a while. Once you get the green light, speak to someone you trust a friend, neighbour, or family member who is doing what you want to do move into a better way of life then mimic them. Chances are you will have to take the information that the trusted person gives you and make some adjustments to it, because we are all unique. However that being said the basics are always the same

Eating healthy, this should be 5-6 small meals a day. Your parents were right the most important meal of the day is breakfast it sets you up for success all day. Plan what you are going eat and approximately when (life does come up so be flexible). Drink water all of the time. 8-10 glasses of water a day. I know people will say specialized water is the best, however tap water is better than no water.

Working out regularly, pick the best time of the day for you. I like first thing in the morning, it sets my mind right on what my goals are for the day with regards to health. Pick workouts that you like, if you don't like it chances are you won't do it. Work out with friends, someone who will challenge you but not make you feel bad if you need an extra minute to rest. You have to listen to your body; you are the only one who knows how you feel. You maybe able to push an extra minute however what is it worth if you have to take a month off because it causes an injury.

Rest when you need to, this goes back to listening to your body. Sleep and rest is as important to anything else you will do during workouts. If you deprive your body of sleep your muscles will not be able to repair themselves, and you will have less energy to complete your workouts. That being said most people only need 6-8 hours a night. There are times when you get less and you still feel great, however the body will only be able to continue at that pace for so long, then it makes the correction usually in the way of sickness.


Have a great week.

Respectfully,

Chris R

Spring has Sprung

Good morning everyone, I hope you have an opportunity to get outside over the next few days and enjoy the wonderful weather we are having. I had breakfast with a great group of people this morning the Okanagan Business Referral Group, excellent people with a wealth of knowledge. It really got me thinking about how well do you know your neighbour? Either that person over the hedge or the businesses around you. Invite someone to go and have a coffee or tea, and listen to his or her history, and ideas. That person might just hold the key for you to make the jump to the next level personally or professionally. 1 idea or suggestion is all that it takes for the ball to start rolling, and chances are it might be a concept that you heard before but presented in a new way.

After meeting with one of those people Philippe Daigle www.philippedaigle.com I was inspired to go for a run in the beautiful sunshine, 11 km later I realized that I forgot one of the most basic needs for runners. Water, which lead me to do some reading below is an excerpt from www.fitnesswater.org, enjoy and remember that all days are great it is only our perception that changes.

Better Hydration = Better Health
One would think that since the human body is approximately 70% water, hydration should not be such a serious problem for humans. We would all like to believe that we drink enough water to sustain our busy lifestyles. The truth of the matter is that a large portion of the population is chronically dehydrated. Dehydration is the number one cause of daytime fatigue in the United States. Being healthy is as easy as drinking water every day and never finding yourself thirsty. Your health is important to us and we are here to make a difference by offering the purest water your body thirsts for.

Saftey Tips for Running

Good afternoon, what a great weekend in Kelowna we just had. The sun was out and so were the people. My family and I took a hike on the Mission Creek Greenway and it was fantastic. Although it did bring to mind some basic safety tips.

1. Always tell people where you are going, and when you expect to be back.

2. If possible take a cell phone with you.

3. In a backpak take some basics such as water, snacks, and first aid bag.

4. Always be aware of your surroundings and who is around you.

On Sunday I was out running, I had my music playing but I still made sure I was aware of where I was and who was around. Often times it is that split second when we have let our gaurd down, that the unimaginable happens. We slip and turn an ankle, or worse someone sneaks up on you.

If you are out enjoying the beautfiul weather running here are a few Self Defense tips

1. If you have long hair, keep it tucked inside your jacket. It is an easy handle for a would-be attacker

2. keep your i-pod on a medium volume, so that you are still able to hear things around you

3. Try and avoid running too close to bushes and over hanging trees. This is an excellent place for hiding.

4. Get a whistle that you can have around your neck, however make sure that the rope can easily come off. Either it has a loose slip knot or a plastic clasp that releases very easily so that it can not be used against you.

If someone does try to grab you remember to knee low and hard, and make lots of noise.

Have a reat week and enjoy the outside with freinds and family.

Respectfully,

Chris Rowe