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You are here: Home / Archives for Life / body mind spirit

The Benefits of a Cardio Workout

April 20, 2022 by Wendy S

When it comes to staying healthy and fit, most people think of lifting weights and doing strength training. While strength training is definitely important, another key element of a well-rounded workout routine is cardio. This blog post will discuss the many benefits of a cardio workout.


Photo by Andrea Piacquadio from Pexels

1) Cardio strengthens the heart and lungs

When you do cardio exercise, your heart rate and breathing rate increase, this helps to strengthen the muscles in your heart and lungs, making them more efficient at pumping blood and oxygenating our cells. A strong cardiovascular system reduces the risk of heart disease, stroke, and high blood pressure.

Additionally, regular cardio workouts can help to lower bad cholesterol levels and raise good cholesterol levels in the blood. This further reduces the risk of developing cardiovascular diseases.

2) Cardio helps to burn calories and lose weight

Cardio workouts are great for people who are looking to lose weight or maintain a healthy weight. When you do cardio, you burn calories both during and after the workout. Of course, the number of calories burned depends on the intensity of the workout, but even moderate-intensity cardio can help to boost metabolism and promote weight loss.

HIIT (high-intensity interval training) is a type of cardio that alternates between periods of intense activity and periods of rest. HIIT workouts are very effective at burning calories and have been shown to be more effective than traditional aerobic exercise at promoting fat loss.

3) Cardio improves mental health

Regular cardio exercise can help to improve mental health by reducing stress, anxiety, and depression. Exercise releases endorphins, which have mood-boosting effects. Cardio also helps to increase energy levels and enhance the quality of sleep. All of these factors can lead to improved mental well-being.

If you’re looking for a way to improve your overall health and fitness, consider going to a premium online bike store and adding some cardio to your workout routine. There are many different types of cardio exercises that you can do, so there’s sure to be something that fits your preferences and needs. And, best of all, you’ll reap the many benefits that come with a regular cardio workout!

4) Cardio increases energy levels

In addition to improving mental health, regular cardio exercise can also lead to increased energy levels. This is due to the improved cardiovascular function and increased endorphin production that comes with exercise. So if you’re feeling sluggish and low on energy, a quick workout may be just what you need to get your energy levels up.

There are many different ways to incorporate cardio into your workout routine. Some people prefer to do steady-state cardio, such as walking or jogging, while others prefer HIIT workouts or other types of interval training. No matter what type of cardio you choose, you’ll be sure to reap the many benefits that come with it!

So next time you’re planning your workout routine, don’t forget to include some cardio. Your body (and mind) will thank you for it!

 

Filed Under: body mind spirit, Life, Uncategorized Tagged With: cardio, fitness, health

Schedule your free appointment with Loblaws’ Dietitians today! #GuidingStarsCA #PCStars

July 17, 2015 by Wendy S

Since start this campaign with Loblaws, I have learned so much already!  The Guiding Stars program makes choosing better products easier and when you meet with the Loblaws Dietitian, you will learn so much more!

Free Services available from your local Loblaw’s Dietitian

Each store with a Dietitian will have Free services available.  Appointments or registration may be required, so check your store!

Here are some of the services available at my local store:

  • Complimentary Nutritional Services (Available by Appointment Only)
  • Healthy Eating for the Everyday Athlete and Athletic Recovery
  • Healthy Hydration
  • Zucchini, You Can Never Have Enough
  • Effortless Overnight Oats

Who are the Dietitians?

I called my local RCSS and made an appointment to meet with the Dietitian.  If you are in the Oakville or Milton area, I highly recommend that you meet with Karolina!  She is very knowledgeable and personable and we had a great time!  

Dietitian

About Karolina Otto

Karolina Otto serves as your In Store Dietitian and supports all health and nutrition initiatives. Karolina brings 20 years of experience with an extensive background in foodservice management, nutraceuticall sales and marketing, child health and senior nutrition education. Karolina is a culinary enthusiast with a passion for making healthy eating fun and delicious. Her mission is to provide customers and associates with inspiring health as well as value-oriented solutions they can incorporate into their shopping experience and everyday lives. Karolina is a graduate of McGill University holding a B.S. degree in Nutrition and Dietetics and is a member of Dietitians of Canada. She is recognized for her passion for nutrition, health and wellness.

What happens at your appointment?

It all depends on you! Each appointment with the dietitian is customized to you and your health needs. You will learn how to shop and eat based on any diet needs that you have — diabetes, food sensitivities or allergies or sport training requirements, just to name a few.

She will give you all the information you need to make good food choices to keep you healthy.

Shopping with the Guiding Stars

After Karolina told me all of the great services she and Loblaws provide to Loblaws shoppers, took me for a tour of the store. 

After she understands what her clients’ nutritional needs are, she shows them around the store, teaching them about food choices, how to read labels and how Guiding Stars helps them make better choices.

Produce

Since most produce doesn’t have a nutritional label on them, the Guiding Stars book lists everything you need to know.  She explained that this is particularily important to diabetics who are concerned about their caloric intake.  She also explained that since stars are give based on higher levels of fiber and lower levels of sugar, some fruits won’t get many stars, if any at all.

BlueberriesUnderstanding the Guiding Stars

As I mentioned above, those food that have a higher level of fiber and lower levels of sugar, will get a higher number of stars.  

Reading Labels

This was an eye opener for me.  I thought that I knew a lot about reading labels, but there were some key factors Karolina taught me.

The number of the nutritional label isn’t one serving. It is the weight of the food that is around 100 calories.  So even tho the label says that 8 crackers are 100 calories if it is over 35 grams, that is more than one serving of that food group. 

On my mark, get set, shop!

Armed with my new knowledge about serving sizes, Guiding Stars and labels, I am ready to make better nutritional choices for my family!  I really recommed meeting with a Loblaw’s Dietitian!

(And if your’e lucky enought to be in the Milton or Oakville area, you’ll meet with Karolina who is fantastic!)

Click here to find a dietitian near you!

 

Filed Under: body mind spirit, Life, Products & Reviews Tagged With: #NewMapsgirl, Guiding Stars, PC Stars

Getting healthier with a FitBit Charge – one step at a time #EveryStepCounts @telus

April 30, 2015 by Wendy S

I’m going to have to update this post because there is a new app that I really like!

For the past month, Craig and I have been using the new FitBit Charge to track our steps and fitness activities as part of the #EveryStepCounts Challenge with Telus.

The FitBit is a great addition to our workouts at the gym because it encourages us to keep moving.  Reaching the 10,000 steps per day goal can be a challenge when you sit at a computer all day.

FitBit Charge

Easy to set up and easy to use!

The FitBit Charge isn’t intimidating at all. Plug it into your computer using its special connector, go to the FitBit setup page, download the software, follow the prompts, enter your info, and you’re set!  

There is only 1 button on the device — it shows the time and the push it again and it shows  your steps.  

It even celebrates when you hit your steps goal by vibrating to let you know of your success!

FitBit Charge Daily Challenge IMG_0105

Keeping you motivated!

What has helped me are the Challenges that you can do with friends.  The Daily Showdown is a race to see who can get the most steps in one day.

Throughout the day, you get notifications on your progress and the progress of your challengers. It’s a nice push to keep moving. Several times I’ve parked at the back of the parking lot and walked just so that I could get those extra steps in!

Syncs with my other apps!

I can keep using myfitnesspal to track my food and, once synced, it will automatically sync with the FitBit app to show my calories consumed.

Same goes with my activities.  If I spend 4 hours raking the grass, that won’t be a lot of steps, but it is a significant amount of work.  I can add the cardio activity in myfitnesspal and it will sync with FitBit.

Want to challenge me?

Do you have a FitBit and want to keep motivated?

Add me as a friend (mapsgirl@gmail.com) and we can challenge each other and be healthier together!

Filed Under: body mind spirit, Products & Reviews Tagged With: FitBit, FitBit Charge, Telus

Win a $50 gift card from Shoppers Drug Mart! #GetTheMostOutOfLife #giveaway

February 23, 2015 by Wendy S

For almost 18 months now, Craig and I have been on an amazing new journey to a better, healthier family!  Vitamins and supplements are part of that healthy routine!

Shoppers Drug Mart and Life Brand are giving away a $50 gift card to help you on your healthy journey and #GetTheMostOutOfLife !!

Get the Most Out of Life Blogger Giveaway @ mapsgirl.ca

 Enter Button @ mapsgirl.ca

 

Filed Under: body mind spirit Tagged With: #GetTheMostOutOfLife, contest, Giveaway, Life Brand, Shoppers Drug Mart

5 Products to help you get healthy!

January 8, 2015 by Wendy S

5 Products to help you get healthy @ mapsgirl.ca

 1. Vitamix

This is first on my list because you have to start getting healthy by making sure that you’re getting the right nutrition!  Craig wrote a great post about our Vitamix!

Vitamix @ mapsgirl.ca

Vitamix 1732 TurboBlend VS Blender

2. Meal Planner

Making sure that you’re eating the right foods at the right time of day is very important! We use The Organized Family Menu Planner by Glow Baby to help keep us on track!

Menu Planner by Glow Baby @ mapsgirl.ca

The Organized Family Menu Planner by Glow Baby

3. Fitbit

Tracking your movement, activities, steps and calories can help keep you motivated!  The new Fitbit Charge has a lot of amazing features, including the number of stairs climbed!

Fitbit Charge @ mapsgirl.ca

Fitbit Charge HR Wireless Activity Wristband

4. Yurbuds

When I run, I have to listen to music.  The regular ear buds that you get with most devices, don’t stay in when you’re running.  


Yurbuds Inspire Pro Female Performance-Fit Sports In-Ear Headphones
(also available for men)

5. Contigo AutoSeal Waterbottle

Hydration is important! I love that the Contigo bottle auto-seals and doesn’t leak! It’s also easy to drink from and fits in most cup holders. Most importantly, it fits in the cup holder on the elliptical at my gym!


Contigo AutoSeal Water Bottle


 NOTE: Some of the links above are affiliate links and I may get credit if any purchases are made.

Filed Under: Affiliate, body mind spirit, Life, Products & Reviews Tagged With: blender, Contigo, FitBit, FitBit Charge, food, healthy, meal planner, meal planning, smootie, Vitamix, Yurbuds

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mapsgirl@gmail.com

Why “mapsgirl” ?

Wendy is a cartographer! She draws maps!

When not mapping, Wendy is also a mom to two daughters. They are the inspiration of this blog. Passionate about child passenger safety, Wendy was a certified Car Seat Technician in Ontario, Canada from 2008 to 2020. [Read More …]

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