May 4 2016

Grapefruits vs tangerines



Did you know that if you hold three grapefruits in one hand and three tangerines in the other,  the grapefruits are about the same size as 5 pounds of fat and the tangerines about the size of 5 pounds of muscle?  Do you want another reason to go to the gym? Or get moving? Here are two.chart-arteries


This week researchers found that the more people sit the greater the risk of having calcium deposits in the arteries of their heart. Southwestern University in Dallas, Texas has shown that each additional hour of being sedentary increases arterial calcification by 12%. Dr Amit Khera, Director of the Preventative Cardiology Program has shown that sedentary behaviour was an independent risk factor, regardless of whether you exercise, have diabetes, or high blood pressure, sitting is a risk factor. 


So why go to the gym if getting up and moving regularly will help prevent heart disease? Researchers at UCLA have found that even if you already have heart disease, having more muscle as opposed to fat, lowers your mortality risk.  Emphasizing the fact that it is not so much what you weigh that is important for your health, but what you’re made of or how much muscle you have, that is important. The only way to gain and retain muscle is exercise and the best way to keep your muscles strong is resistance training. Don’t stop exercising and move a little during the day, it is good for your heart.


Change your mind, change your health,



Apr 6 2016

Should I workout today?



Sometimes you just don’t feel like exercising. Maybe you are just too tired or sick or recovering from an injury, but if you just don’t feel like it,  think about this. A-One-Hour-Workout-Is-4--Of-Your-Day-T-Shirts

Sitting for more than 3 hours per day is responsible for 4% of all deaths. Exercising for one hour is 4% of your day.

Only 15% of Canadians meet the guidelines of 150 minutes of exercise a week.

If only 10% of Canadians that currently do less than 150 minutes of exercise per week simply reduced sedentary behaviour – not increased physical activity – many chronic diseases would be reduced. This would save $2.6 billion dollars on treating high blood pressure, diabetes, heart disease and cancer from now until 2040.

Being physically active reduces your risk of type 2 diabetes by 43%, high blood pressure by 26% and osteoporosis by 36%.activity_zones_1000px


What are you waiting for? Get moving.

Change your mind, change your health,




Jan 28 2015

Less is less

not-easyI am trying to keep calm and not start ranting, but this week experts” in the British Medical Journal suggested that current exercise targets are just too hard. That is 150 minutes a week, or 21 minutes a day, of moderate activity. Moderate, not intense, not even exercise, activity, just moving. That could be 4 walks of 5 minutes each, everyday. This, apparently is too hard.

This is ridiculous. But that is what I think. I also think that people should do the best that they are capable of doing. That they should start where they are and never stop trying. That they should understand all the benefits. They should know what they are working towards. That getting the facts, not a watered down version of the truth, matters.

Here are some other facts about activity – not even exercise – about just being active that we know, for a fact.










I could go on. We are meant to be active. All of our lifestyle diseases are related to being sedentary. Aiming for the least amount activity that is possible is not the answer. Maybe these experts should try giving people tips about how to fit activity into their day. Support the growth of walkable communities. Increase the opportunities for everyone to be more active. Address the real problems.


Okay, I need to take a deep breath, this kind of nonsense makes me a little wild. What do you think? I’d like to know.

Change your mind, change your health,



Oct 6 2014

The trick to burning fat all day long.


Want to burn fat? Stand up.  Sitting changes the way you store fat. New research shows that sitting decreases the activity of lipase, your fat burning enzymes,  by 90%.When you sit, fat in the blood stream does not circulate through your muscles to be used as fuel instead it goes directly into your adipose tissue – fat cells.
Even if you exercise regularly, sitting for long periods of time is not recommended. Fats and sugars accumulate in your blood stream from prolonged periods of sitting and increases your risk of type 2 diabetes The result, according to another Australian study, published in the Archives of Internal Medicine last year, is that people who sit for 11 or more hours a day have a 40 per cent increase in their risk of dying over the next three years, compared with those who sit for only four hours a day.
Sitting at work is fairly recent, but now most people sit to commute, at work and in front of the television or computer at the end of the day. Canadians on average sleep 7 hours a day and sit 9.5 hours a day.
-2Change your mind, change your health,

Jul 9 2014

Are you sitting down?


2 hours of sitting is as bad for you as 20 minutes of exercise is good for you.

Researchers analyzed data from men and women between the ages of 12-49 with no known history of disease. They measured their daily physical activity and the time they spent sedentary, such as screen time. They had their fitness and BMI measured and the results showed that being sedentary is an important factor in decreasing fitness levels and is independent of working out.

Dr. Jarett Berry, Assistant Professor of Internal Medicine and Clinical Science and senior author of the study.

“Our data suggest that sedentary behavior may increase risk through an impact on lower fitness levels, and that avoiding sedentary behavior throughout the day may represent an important companion strategy to improve fitness and health, outside of regular exercise activity”

The bottom line – any movement is good, take breaks, get up and move during the day to improve your fitness and your health.

Change your mind, change your health,


A little bonus post that I thought was too good not to share: Exercise is Medicine.

Jan 22 2014

Are you sitting down for this?


Women who sit for more than 11 hours a day die younger even if they exercise regularly. Sitting kills, especially women. A new Cornell study of 93,000 American women found that those that were sedentary for 11 hours a day (not including sleeping) had 12% increased risk of all cause mortality compared to women who were inactive for less than 4 hours a day.

While the risks are high for women, especially since researchers also found that sedentary women had a harder time maintaining physical strength, too much sitting is bad for everyone. Women in the study that exercised daily and were active during the day maintained physical fitness and functionality.

Want to see what happens when you sit? Check out the Washington Posts infographic on the health hazards of Sitting everything from organ damage to muscle degeneration.

Sitting it’s the new smoking.

Change your mind, change your health,



Nov 6 2012

Sitting Kills

Even if you exercise regularly you may be at risk from chronic disease because you sit too much. Sitting for long periods of time increases your risk of chronic conditions including diabetes, obesity, cardiovascular disease and some types of cancer. Researchers at Northwestern University Feinberg School of Medicine found that women who performed 150 minutes of moderately intense, aerobic activity, weekly still spent on average of nine hours a day sitting.

American Cancer researchers have found that how much time you spend sitting is independently linked with mortality regardless of how active you are.  The more time you spend sitting the higher your risk of death. Women who sit more than 6 hours a day have a 37% higher risk of death than those who sit less than 3 hours per day. Men who sit more than 6 hours have an 18% higher risk of death than those who sit 3 hours a day. Most of us with desk jobs will sit for more than 3 hours a day.

Sitting for less than 3 hours a day may add up to 2 years to your life expectancy and cutting down TV viewing to less than 2 hours a day might extend your life by 1.4 years. Watching TV for 6 hours a day can shorten your life by 5 years and many people have more than 6 hours of screen time per day. Australian researchers believe “that substantial loss of life may be associated with prolonged TV viewing”  These researchers believe that the average loss of life from smoking one cigarette is 11 minutes and the equivalent of 30 minutes of watching TV. Moving during the day, limiting screen time and regular activity are as important as exercise to stay healthy.
What does this mean for me?

  • Get up often.
  • Use the stairs instead of the elevator.
  • Walk to deliver a message instead of an email.
  • Stand and talk on the phone.
  • Get up and move regularly whenever you have the opportunity.
  • Turn off your television.

Change your health,