Gym Reopening
We’re all chomping at our bits to see life return to some semblance of what it was before, and certainly in person fitness is something we’re excited to see come back. Given our office’s clientele are at a higher risk from COVID we’ve been cautious about reopening, however we’re hopeful that we will soon be able to resume our in person fitness program.
With the province’s restriction on testing, we’re left with using metrics such as Ottawa wastewater to determine risk. Though the levels had been coming down quickly, this past 7-10 days it’s been pretty much flat. At the same time, hospitalizations, have begun to tick back upwards. Prior to our in person reopening, we’d like to see the impact the province’s relaxation of measures has on wastewater. Unfortunately, without testing and contact tracing, unlike prior surges where testing and tracing gave us a heads up that surges were starting, we will have no warning aside from wastewater to let us know cases are rising until weeks after the wave has started as hospitalizations lag a few weeks.
Notably though, we will be requiring that all participants be up to date in their vaccinations. Up to date would currently mean 3 doses and so if you’ve already had 2 and have yet to obtain your 3rd, consider this further incentive. Stay tuned for more information as to timing and logistics in the coming few weeks
Yoni Freedhoff
Medical Director
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Blueberry Breakfast
COOKIES
Looking for the perfect breakfast or snack for those busy weeks?
These naturally sweetened blueberry breakfast cookies are packed with nutrients from chia, flax, oats, walnuts & more.
Servings: Makes 8 cookies
Ingredients:
- 2 tablespoons of coconut oil
- 1/4 cup of coconut sugar
- 1 medium banana
- 1/2 teaspoon of vanilla extract
- 1/2 teaspoon of almond extract
- 1/4 cup of flaxseed meal
- 1/2 cup of almond flower
- 1/2 teaspoon of baking soda
- 1/2 teaspoon of cinnamon
- 1/4 teaspoon of salt
- 1 1/4 cup of rolled oats
- 1 tablespoon of chia seeds
- 1/2 cup of blueberries
- 1/4 cup of chopped walnuts
Instructions:
- Preheat oven to 350º. Line a large baking sheet with parchment paper to prevent sticking.
- In a large bowl, mix together melted coconut oil, coconut sugar, mashed banana, and vanilla and almond extracts until smooth and creamy.
- Next fold in flaxseed meal, almond flour, baking soda, cinnamon and salt and mix until a thick dough forms.
- Next add in oats and chia seeds and gently fold into the batter until evenly distributed. Lastly fold in blueberries and walnuts.
- Use a large cookie dough scoop or 1/4 cup to scoop dough onto prepared cookie sheet (We want these to be BIG cookies!). Make sure you tightly pack the dough into a ball before putting it onto the sheet.
- Gently press the top of the dough down just a little to flatten the tops. Bake for 13-16 minutes until edges begin to turn slightly golden brown. Allow cookies to cool for 15 minutes before removing from pan and transferring to a wire rack to finish cooling.
Nutrition Information (For 1 cookie)
- Calories: 220kcal
- Fat: 13g
- Saturated fat: 3.7g
- Carbohydrates: 23.9g
- Fiber: 5.6g
- Sugar: 9.4g
- Protein: 5.7g
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Kelly's
Move of the Month
Farmer's Walk
30 seconds, 2-3 sets, 2-3 x week
5-10lbs in each hand (beginner)
This exercise provides a full body workout, targeting the quads, hamstrings, glutes, calves, erectors, upper back, traps, lats, abs, biceps, triceps, forearms, and hand muscles.
Some specific benefits include:
- Improved cardiovascular health
- Improved endurance
- Increased muscle strength and power
Exercise & Activity
The WHY's and HOW's
Occasionally it’s nice to be reminded about WHY we are doing this “exercise thing” and how much exercise do you “need” to do?
What are the benefits of activity?
Getting active can help you feel less stressed, reduce your risk of developing diabetes, sleep better, and stay more mobile.
Doing just a little more every day, will make a big difference to your health.
How much activity?
Aim for 30 minutes five times a week to make your heart beat faster.
Activities like walking fast, swimming, cycling, dancing all count.
Add some activity that strengthens your muscles like strength training, twice a week. Not sure where to start with strength training? Reach out to Kelly at kdebruyn@bmimedical.ca for some guidance.
Tips on getting active:
Start Slow
Your muscles will get stronger with time.
Make small changes to your daily life
Walking is free and a great way to get fit. Get out for a 15-minute walk after lunch and then another 15-minute walk after dinner.
Get a pedometer or use an app
Challenge yourself to add an extra 2,000 steps per day to your normal activity level.
Get fit with friends
join one of our Zoom strength classes, join the Conqueror Challenge (contact Kelly for more details), join a Rec Centre in your neighborhood and learn how to play Pickle Ball!
Sit less move more
Get up and walk around every 30 minutes and try to stand when you are on the phone or playing a game on your phone.
Keep it interesting and fun
From group exercise to a round of golf, there is an activity for everyone. Find one (or 10) you enjoy!
Don’t give up
Although your body benefits as soon as you become more active, you may not see changes right away. It can take time for your body to get used to the activity, so keep going and set goals that are right for you.
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A Dietitian's Strategies to
Nutrition During the Winter Months
Winter can be tough...and cold.
Keep reading for tips to help get you through.
 Try frozen produce
Frozen produce is as nutritious as fresh produce and can be easily added to your meals. Pack some nutrition into your meals by adding some frozen fruit into your porridge, or frozen veggies into your soups, stews, stirfrys, and casseroles.
Stay hydrated
Drinking enough water can be challenging during the colder months. However, staying hydrated can help to avoid poor sleep, feeling lethargic, or even achey. Adding in some herbal teas are a warm way to increase intake.
Vitamin D
Vitamin D is important for immune function and bone health. It’s challenging to get adequate Vit D from the sun during the winter months. Incorporating food sources such as fortified milks, fatty fish, eggs, and mushrooms can help you meet your vitamin D requirements. Health Canada recommends that people over the age of 50 take a daily vitamin D supplement of 400 IU
Try new recipes
Switch it up and give yourself something to look forward to by incorporating a new recipe into your weekly rotation. Keep an eye out for featured recipes on our Instagram page.
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Kelly's Fitness Files
March
Quote of the Month:
"The antidote to a bad day is a good workout."
- James Clear
Author of Atomic Habits
ZOOM Fitness
Class Schedule
Monday:
- 7:00am-7:45am (Carley)
- 9:30am-10:15am (Kelly)
Tuesday:
- 9:30am-10:15am (Kelly)
- 12:00pm - 12:20pm (Kelly 20 min Strength Circuit)
Wednesday:
- 7:00am-7:45am (Carley)
- 9:30am-10:15am (Kelly)
- 12:00pm - 12:20pm (Kelly 20 min Strictly Stretch)
- 4pm-4:45pm (Kelly)
- 6:00pm - 6:45pm (Pre/Post Surgical Class)
Thursday:
- 9:30am-10:15am (Kelly)
- 12:00pm - 12:20pm (Kelly 20 min Strength Circuit)
Friday:
Pilates Info Session
Steve Jobs once said: "Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is a great work. The only way to do great work is to love what you do." Personally, that's what I feel when I teach Pilates!
During my years of teaching practice, I can assure you this is a great and secure method, which allows everyone to practice it. The results will speak for themselves.
The whole body is trained, and the emphasis is on quality of movement, not quantity or volume. The Pilates Method has brought to my clients a great understanding of their bodies and the knowledge on how they should perform their daily activities. Pain relief, postural symmetry, strength, flexibility, and mobility are some of the benefits that can be reached. This is why the method attracts me so much.
If you haven't tried yet, go for it!
Ana, our Placement Student from Algonquin College is a certified Pilates instructor. She will be giving a presentation on “Pilates 101”, the benefits of the Pilates Method, later this month.
Reach out to Kelly at kdebruyn@bmimedical.ca for more details!
Conqueror Challenge
A big thank you to Kim R for sharing her experience with the Conqueror Challenge!
"I signed up for The Conqueror Challenge with a group organized by Kelly. For me to be successful, I need to be accountable and have something to strive towards. This challenge provided both! Since I have some mechanical limitations, I choose a route I felt would be achievable without being too easy or unrealistic. There are so many routes to choose from!
I opted for the beautiful Amalfi Coast Virtual Challenge, and as an incentive to do it again, I took advantage of the discount and purchased the “Any” Conqueror Challenge Entry at the same time so I will be ready to hit the bricks again! Along the route I was able to look at the map to explore my new location, and I could also see images of others on this same route. So fun! I received beautiful postcards throughout my journey (now I want to go to Italy even more! LOL), and the little messages I received when I hit milestones were very motivating!
I must say I was pleasantly surprised! By simply adding a few extra items to my to-do list, and parking a bit farther in parking lots, I was not only able to complete the challenge, I completed it ahead of the time I planned on! What a great feeling of accomplishment! I proved I can do it, now I want to do it again! Hmmmm, I wonder where I will go next? "
Kelly Debruyn
Fitness Director
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Tips for Staying Active
Let's talk about movement & environment
Staying active during the winter season and a global pandemic; easier said than done! With the winter season in full force across the country and many Provincial restrictions changing, it’s more difficult than ever to stay consistent with health habits and behaviours. If moving your body is something you’re having trouble crossing off your daily to-do-list, you are not alone! Here are some things you can do to help ensure your home environment supports your exercise goals.
Observe your environment
Creating a home environment that supports the behaviour change you are
hoping to make is key to increasing the chance that this behaviour becomes a
habit. Take note of what is supporting this health behaviour as well as what
might need some adjusting.
Adjust your space
Adjust your space in a way that supports your fitness goals: reorganize your
space to create a designated exercise area, roll out your yoga mat to promote
daily stretching or purchase your own set of free weights for strength training at
home.
Eliminate roadblocks
A simple way to increase the likelihood that you will engage in any behaviour is
to eliminate any roadblocks. Once you’ve identified what’s getting in the way,
create a list of different tools and strategies you can use to eliminate these
potential roadblocks.
Get others involved
Looking for extra accountability and encouragement to get moving? Find a
workout buddy! Ask your children, sibling, spouse, parent, roommate, or
neighbour to join in. Write your exercise plan on the household calendar so that
everyone knows the plan in advance.
Create a routine
We all have routines that are specific to our home environment - brushing our
teeth, walking the dog, brewing our morning coffee. Build exercise into your daily
routine by stacking it on top of another habit you’ve already established in your home environment.
Meghan Major
Certified Health Coach
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Stay Connected!
The BMI team posts regular updates on Facebook and Instagram, including delicious recipes, healthy snack ideas and answers to some of the most commonly asked questions.
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