Sept.2

• 10 Front Squat
• 7 Good Morning
• 10 Back Squat

August 30

5 rounds for time:

• 10 squat cleans  135/95 lbs
• 15 GHD sit ups

** sub knee to elbows for ghd

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FREE Nutrition Seminar THIS THURSDAY 6:30pm.  Email Andrea to RSVP

FirePower SuperKids & TeenFit fall programs begin again next week!  Get signed up online today.  New for this fall, classes are at 5:30pm and will run concurrently with the 5:30pm wod.  TeenFit will be at 6:30pm – no parent class available at that time yet.

Mark your calendars:

• September 10th: Couples Massage Seminar. 1st of 4 events this fall.  This is for relaxation, sports and stress relief…not happy endings.
• September 25th: Euchre Gone Bad!  FirePower’s fundraising Euchre Tourney – no skills required!  Details to come.
• October 15th: Trek or Treat 5k & 10k night time run, plus “The Creepy Mile” for kids.
• October 16th/17th: First Aid/CPR training, hosted by our super paramedic Mike “The Hammer” Hector.  Cost is $85pp.  Sign up to come but space is limited.  Email Andrea if you want to reserve early!
• October 16th: OctoberFest (Kitchener).  Contact George if you want to come!
• October 30th: FirePower 3rd annual Crazy-OutOfControl-OMG, did you see what Shawn & Chris are wearing-Halloween Party.  A NOT TO BE MISSED event!
• November 6th: FireFighter Appreciation Day & Fitness Challenge
• November 21st: Milton Santa Clause Parade – we are submitting a group to walk, burpee, ride, etc in the parade. Kids welcome!
• December 18th: FirePower Christmas Party

A calendar is coming – just had some online issues to sort out.  Stay tuned!  Just book the above dates in your family calendar now!

recipe of the day!

CHICKEN IN A POT…..Paleo friendly, and easy too!

http://stephenson.typepad.com/train_with_nellie/2010/04/chicken-in-a-pot-another-easy-meal.html

The Top 5 Super Foods

Nourishing yourself doesn’t have to drain your bank account, and some of the most common (and cheapest) foods are just as beneficial for you as the fad “super foods” that are heavily marketed. In light of all the confusion about what we eat, I have compiled a list of the top 5 healthiest foods that I think everyone should routinely include in their diet. All of them are filled with health-promoting nutrients, and in a lot of cases, can even be viewed as cheap natural medicine. I invite you to try each of these over the next little while in order to experience what these superfoods can do for you.

Super Food #1: Kale
I could write an entire book about the health benefits of kale (and looking at the length of this blog, I almost have!). In my opinion, it is one of the most nutritious vegetables available, yet most people have never heard of, nor laid eyes on, this leafy green. There are so many varieties of kale, from curly to ornamental, to even “dinosaur” kale! Each variety differs slightly in colour (green, white, blue-green, and purple), as well as in taste (spicy and bitter to more mellow and sweet).

As a part of the Brassica or cabbage family of vegetables, it contains anti-cancer compounds called glucosinolates and methyl cysteine sulfoxides. Studies have shown that the specific glucosinolates that are contained in kale appear to reduce the risk of many different cancers, including breast, ovarian, and colon cancer. Kale is also a healthy food to support detoxification of the body. More specifically, consumption of kale has been found to up-regulate enzymes within the liver which neutralize cancer-causing substances, as well as alter gene expression to increase the body’s overall number of detoxifying enzymes. Furthermore, kale contains a considerable amount of dietary fiber to support regular elimination, as well as three times more calcium than phosphorus to help support strong healthy bones.

This leafy green can easily be incorporated into your diet in many ways: You can add some raw chopped kale to your salads to add a spicy punch, or you can lightly steam kale and add a tablespoon of organic butter for a delicious side dish to any dinner. You can puree cooked kale and add it to almost any fall or winter soup. You can blend it into a morning smoothie, or even juice it with other fruits and vegetables for a mineral-rich drink. It tastes particularly delicious when steamed and accompanied by a handful of walnuts (see the benefits of walnuts below).

Super Food #2: Flax Seeds
This super food is one which I learned about years ago from a member of my family (who insisted on adding ground flax to almost everything she ate!), and one which I incorporate into my own diet almost every day. Flax seeds have a long history, as they were originally cultivated in Mesopotamia, and have been recorded to be utilized as a food as far back as Ancient Greece.

This golden-brown seed is one of the richest sources of the omega-3 fatty acid, alpha-linolenic acid (ALA). It is the high ALA content of flax seeds which makes it a super food for anyone looking to support the health of their cardiovascular system. More specifically, regular consumption of flax can help to reduce total cholesterol levels, LDL or “bad” cholesterol levels, as well as blood triglyceride levels. Furthermore, the high ALA content of flax seeds also makes it an excellent “anti-inflammatory” food, with studies showing that it can help to reduce the inflammation involved in arthritis.

Flax seeds also contain phytoestrogens, which can work in the body to balance hormone levels, making them a staple for anyone who is suffering from the hot flashes, mood swings, and irritability associated with menopause. Some research has also indicated that regular flax seed consumption may also be a promising natural medicine for those suffering from depression and memory problems. These nutrient-rich seeds also contain a good ratio of insoluble to soluble fiber which can help relieve constipation naturally, and promote regular daily bowel movements. Ground flax seeds can be used in smoothies and shakes, and can also be added as a healthy addition to any baked good. You can also use ground flax seeds as well as flax oil in salad dressings, which will give your salad a warm, slightly nutty taste. One thing to remember however: Flax seeds, particularly once ground, should be stored for in your refrigerator or freezer to prevent them from going rancid. Flax seed oil should never be exposed to heat, and should be purchased in a dark bottle which light cannot pass through.

Super Food #3. Sea Vegetables
You’re asking yourself, “What the heck are sea vegetables?”. Essentially, they are vegetables that grow in the sea, often known as seaweeds.  There is such a wide variety of sea vegetables to choose from, usually categorized by colour, each with a distinctive texture and taste. Some particularly delicious seaweeds are the brown variety (Kelp, Kombu, Wakame), and the red variety (Nori, Dulse). Sea vegetables are a rich source of minerals, such as calcium and magnesium, important for both bone and cardiovascular health.

Even more importantly, they are a great source of the important mineral iodine, with a half of a cup providing almost 300% of our daily requirement. Dietary iodine sources can be useful for supporting the health of our thyroid (and therefore promote a healthy metabolism), and can be medicinal for anyone suffering from hypothyroidism. However, I consider sea vegetables a super food mostly because they contain high amounts of lignans, phytonutrients which can help reduce the development of breast cancer in post-menopausal women, and fucans, a carbohydrate-like compound which can reduce inflammation in the body.

Sea vegetables can easily be worked into your meals without you even knowing it! You can buy them in their dried form, grind them up, and sprinkle them on your food as an alternative to table salt. Nori seaweed can be purchased in dried sheets which can be made into delicious California rolls, using your favorite vegetables and brown rice. They are also delicious chopped up and tossed onto a salad or into a warming winter soup. You can also use Kombu when you are cooking dried beans to make the beans easier to digest (and to remove their gassy side effects!). Use 5 or 6 inches of Kombu for every 1 cup of dried beans in order to see results.

Super Food #4. Quinoa
This ancient grain is gaining popularity among vegetarians and vegans these days, as it is considered a complete protein, containing all of the essential amino acids. Quinoa is actually a seed that was a staple for the Incas, who held it in high esteem for the stamina it provided warriors. This seed doesn’t contain gluten or wheat, therefore it is a great alternative for those with either wheat or gluten intolerances. I consider quinoa a super food not only because of it’s amino acid profile, but also because it is a rich source of alkaline minerals, such as magnesium and calcium. In fact, quinoa contains a ratio of magnesium to calcium of about three to one, making it easier for you to absorb these important minerals, and therefore helping you to create and maintain strong bones.

Quinoa is typically boiled in water or broth, and can be a fantastic addition to any meal. I enjoy quinoa regularly, adding a dash of cinnamon and some natural seeds and nuts for a lovely (and filling!) breakfast. It tastes great in soups and stews, and can be eaten cold accompanied with other fresh veggies and chopped olives for a delicious summer salad. Raw quinoa can even be sprouted and eaten as a crunchy snack, rich in live enzymes.

Super Food #5: Avocados
This rich, buttery, and heart-healthy fruit (yes, I said fruit….) is native to South America, and is such a beautiful food in terms of nutrients that it can be eaten by itself as a meal. Avocados are about twenty percent fat, but these fats are mostly monounsaturated, beneficial for reducing LDL cholesterol and total cholesterol levels. These lovely green morsels contain large amounts of potassium and folate, both of which are important nutrients to support a healthy cardiovascular system as well. Aside from these health benefits, avocados also contain a large amount of glutathione, an antioxidant which protects your cells from being damaged from free radicals (the “bad guys” in terms of disease).

You can prepare avocados in many ways. I often cut avocados in half, remove the pit, and eat them with a spoon for lunch. They are also delicious as a topping for your favorite salads, in dips, and on top of black bean soup.

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Well, there they are, the top 5 super foods to include in your diet regularly, in my opinion. Try them, enjoy them, treasure them. With all of this being said, keep in mind that all unprocessed foods contain nutrients, in varying amounts, that are beneficial for your health. A local organic apple can be just as nutritious as any of the 5 foods above. I challenge you to include more natural, whole foods in your diet this week, and start to stay away from “foods” that come in a box with ingredient lists which contain numerous multi-syllable words that you can barely pronounce. If you do so, I guarantee that you’ll begin to discover many more fruits, vegetables, grains, nuts and seeds which can do super things for you too!

Source: www.healthygirl.ca

Author: Heather Bucciachio, founder of Naturally Nourishing

Wednesday, May 19th

Hey everyone, working dayshift today, just a little sore so probably will not train today.  Here is a link I found, please consider it as a loose guideline for eatting!

http://talktomejohnnie.com/diet/tell-me-what-to-eat

 See ya soon!

Bri

I’m back….

Hey guys, I’m back!  The trip was amazing, and food was great!  I actually was able to maintain my Paleo diet(plenty of seafood choices, fruit, veg, and meat), with the exception of a few daiquiris, and pina coladas!  They are medicinal though!  ha ha! 

I don’t have a link for you guys today, however, I do have a recipe to share, from “The Paleo Diet for Athletes”, by Dr. Loren Cordain and Joe Friel….

Flaxseed  oil mayonnaise

1 egg

1 tablespoon lemon juice

1/4 teaspoon mustard powder

1 cup flaxseed oil

In a blender combine the egg, lemon juice, and mustard powder, blend for 3 to 5 seconds.  continue blending and add the oil, blend until thick.  Put it in a tightly sealed container and refrigerate.  Keeps for 5 to 7 days.  Use it wherever you would use regular mayo.

Healthy Moms Event

HealthyGirl and FirePower Training Present…

Healthy Moms, Healthy Babies

Promo Video

Are you a busy or a new mom? Are you expecting a little one? Do you have a young family?

Join us for an hour of pampering, tea, nutrition tips, samples and other goodies on November 26 in Milton at 10am. This exclusive workshop, especially for moms, will address achieving optimal nutrition for moms and babies. Learn about low-glycemic eating, nutrition and proper supplementation for moms and babies.

Learn how to get back into your body and how nutrition plays a role in mind and body health. Discover a system to address energy, fitness, immune system, metabolism, insulin resistance, and hormones. All information included in this seminar is recommended by NY Times best-selling author, Dr. Christiane Northrup in her recent edition of “Women’s Bodies, Women’s Wisdom”… Free gift for all attendees. Free to attend but seats are limited. This event will sell out.

Register at www.healthymoms.eventbrite.com

Wod Oct 5

• walking lunge 100ft
• 21 pull ups
• 21 sit ups
• walking lunge 100ft
• 18 pull ups
• 18 sit ups
• walking lunge 100ft
• 15 pull ups
• 15 sit ups
• walking lunge 100ft
• 12 pull ups
• 12 sit ups
• walking lunge 100ft
• 9 pull ups
• 9 sit ups
• walking lunge 100ft
• 6 pull ups
• 6 sit ups

Eating A Little Out of Control?

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Ate a little too much this weekend?  Get your eating back on track with a super easy RESET Cleanse Kit.

RESET™ is a jump-start program to help you take positive steps toward reaching your health and weight-loss goals.

It’s no secret that the key to effective weight loss is making positive changes in diet and exercise. However, making those healthy lifestyle changes can often seem like an insurmountable task. Our Healthy Weight Management products are designed to jumpstart healthy eating habits and help individuals begin to make a clean break from unhealthy food.

Simply replace your meals and snacks for five days and begin a new, healthier lifestyle. In five days, you can: Lose the Cravings—Help reduce carbohydrate cravings with delicious low-glycemic foods Lose the Pounds—Jump-start your new lifestyle by losing those first five pounds. Find the New You—Discover the lean, healthy, and energetic person inside you.

Download PDF Info

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Cost $137.95 + tax. Can be delivered in 3 to 5 days to your front door!

To order, call/text Andrea @ 519-240-4920 or email here

Healthy For Life Nutrition Seminar

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Reset your body and Reset your life to feel better than ever.

Join Andrea Savard, Wellness Coach and her team to learn about low-glycemic eating and proper supplementation for stabilizing blood sugar and cutting cravings for sustainable weight loss.

Discover a system to address energy, fitness, immune system, metabolism, insulin resistance, hypoglycemia and hormones.

All information included in this seminar is recommended by Dr. Christiane Northrup in her recent edition of “Women’s Bodies, Women’s Wisdom”.

Location: FirePower Training, 509 Main St E., Milton, ON  L9T 3J2

Questions/RSVP: andrea@firepowertraining.com

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