Heal 4 Real Blog

Personal Training: Total health for optimal health and performance.

Chris Dabrowski, the founder and owner of T-Fitness, answers some common questions about personal training that you probably have been looking for.

Chris started working with strength and conditioning coaches in middle school because he played advanced and travel basketball. After high school he interned with strength coaches and obtained several national and international fitness certifications. He realized at a early age that helping others feel better about themselves and their physical state was the key to self improvement.

What are the benefits of having a personal trainer?

The biggest benefit in having a personal trainer is accountability. A Good Personal Trainer motivates you the minute you walk into the door, consequently, you're much more efficient during your workout session. They eliminate the guess work and design a program for maximum results based on your individual needs.

Who is the perfect candidate for personal training?

A motivated individual that wants to commit to making certain lifestyle changes and has a strong desired to be successful in reaching their goals.

What is the most common misconception about personal training that you would like to dispel?

There is not a one program fits all. You have have to account for muscle imbalances, PH balance, seated and standing blood pressure, and morning glucose. Each individual needs to be assessed before a trainer can work with them.

In closing

Chris said: Personal Training is a passion of mine. I love every minute in the gym and being in a position to see clients achieve their goals is all the motivation I need to strive for excellence in serving them. It’s the greatest satisfaction there is. I love it!

You can learn more about Chris at T-Fitness.

Challenge: Home Cooked Healthy Meals

How do you juggle work, kids, activities AND eat healthy come cooked meals?

It can be done with a little preparation, and creativity!

With this plan I am going to show you what to cook, give you the shopping list and then you can decide whether you want to take several hours on the weekend to prepare for the week or if you prefer spending an hour maximum 2 or 3 times per week preparing food.

Ready to get started??

Continue reading "Challenge: Home Cooked Healthy Meals"

Energetic Healing Can Help with Stress

Energetic Healing can bring a lot of relief to the stress that we live with. Most stress is caused by the perpetual thinking of events that could possibly happen in the future, or events that have happened in the past.

According to Jake White, owner of Jake White Healing, during an energetic healing session we shed light on the causes of our stress and how it exists and feels in our bodies. When we are able to connect with the root causes of our stress, it allows us to release the tension that we carry with us in our lives. This naturally has an affect on our well being.

Continue reading "Energetic Healing Can Help with Stress"

Healthy Alternatives - Part 2

2. Ibuprofen

Ibuprofen is a nonsteroidal anti-inflammatory drug (NSAID) used for pain relief, fever reduction,and for reducing swelling. Common over the counter brands include Advil, Aleve and Motrin.

Ibuprofen's main effect on your body is to reduce inflammation and pain however it can also have unwanted effects. It can cause stomach pain, gastrointestinal ulcers, bleeding, kidney injury, nausea, diarrhea, throat swelling, liver injury, prevent your body from rebuilding cartilage in your joints from every day wear and tear, and stop your body from healing an acute injury like a tendon injury or an ankle sprain.

So instead of reaching for that bottle of Advil,Motrin or Aleve why not try something that will give you relief without the side effects.

Try these healthy alternatives:

1) White Willow Bark - used for conditions that cause pain and inflammation such as joint pain, back pain, inflammation and arthritis. Willow bark works in a similar fashion as aspirin.

2) Boswellia - used for inflammation. Especially good in combination with willow bark for pain and inflammation.

3) Tumeric - also used for inflammation especially with arthritis but has a number of other health benefits such as liver detox, Alzheimer's disease prevention, cancer prevention and cholesterol reduction.

New Guidelines for Heart Disease

The new guidelines for heart disease were issued last week & though the new guidelines take other factors into consideration, the main focus remains on cholesterol.

Researchers have been studying inflammation and it's role in heart disease for more than a decade & suggesting tests like homocysteine, C reactive protein & Lipoprotein (a) to name a few.

Why are these tests still considered experimental or alternative when they are better predictors of heart disease than cholesterol.

The new guidelines for cholesterol will increase the number of people taking statins. Statins are known to cause muscle pain, memory loss, increase Hb A1C (elevated levels are associated with diabetes & insulin resistance) and cause demylenation of the myelin sheath (damage to the protective covering of the nerves & brain).

The new guidelines for cholesterol and statins are said to be based on solid evidence & the public should trust them.

I'm asking you to think. Learn more about the new guidelines. Learn more about inflammation & heart disease. Then decide what is right for you.

Below is a list of facts about cholesterol & statins courtesy of Dr Mark Hyman.

-If you lower bad cholesterol (LDL) but have a low HDL (good cholesterol) there is no benefit to statins.

-If you lower bad cholesterol (LDL) but don’t reduce inflammation (marked by a test called C-reactive protein), there is no benefit to statins.

-If you are a healthy woman with high cholesterol, there is no proof that taking statins reduces your risk of heart attack or death.

-If you are a man or a woman over 69 years old with high cholesterol, there is no proof that taking statins reduces your risk of heart attack or death.

-Aggressive cholesterol treatment with two medications (Zocor and Zetia) lowered cholesterol much more than one drug alone, but led to more plaque build up in the arties and no fewer heart attacks.

-75% of people who have heart attacks have normal cholesterol

-Older patients with lower cholesterol have higher risks of death than those with higher cholesterol.

-Countries with higher average cholesterol than Americans such as the Swiss or Spanish have less heart disease.

-Recent evidence shows that it is likely statins’ ability to lower inflammation is what accounts for the benefits of statins, not their ability to lower cholesterol.

Continue reading "New Guidelines for Heart Disease"

Halloween Candy

Halloween is the time of year when children and adults alike eat a lot of candy. After all who can eat just one or two of those bite sized 50 calorie candies? And 100 calories a day for a year equals 10 pounds. If that’s not enough to stop you, there’s more: chances are most of the candy you (& your children) are consuming contains high fructose corn syrup (HFCS) or corn sugar.

High fructose corn syrup(HFCS) is a man-made sweetener made from corn. There’s nothing natural about high fructose corn syrup. It contains mercury, it's addictive, it messes with your metabolism, its highly processed and it has been linked to cavities and obesity.

Obesity is not the primary concern with HFCS intake. Research has linked HFCS consumption to other health problems, including high levels of triglycerides, and cardiovascular disease. It also tends to take the place of eating more nutritious foods, meaning children might be missing out on important nutrients, vitamins and minerals.

What to do with all of that Halloween candy? Be creative.

1)Teach them - read the labels with your kids and make a game of it. Toss the candy with HFCS in one pile. Then separate the rest of the candy according to how much sugar it contains.

2)Trade them - there is a mom in BC who started an initiative called books for treats. The kids trade their candy for a special book.

3)Compromise - let your kids select a handful of favorite candy and leave the rest outside by their pumpkin before they go to bed. In the morning the great pumpkin has whisked away their treats and left a gift.

Current News about Burnout, Stress, Adrenal Fatigue

Current news about burnout, stress, adrenal fatigue

Continue reading "Current News about Burnout, Stress, Adrenal Fatigue"

Better than Ice Cream

Fruit Whips

These scrumptious healthy treats look and taste like soft serve ice cream but are made with ONLY frozen fruit.

There are many variations of the fruit whip but all begin with banana. As a matter of fact, the shop that sells the whips got their start making just banana whips and became very popular because the banana whip is 0 points with weight watchers.

When you get the banana whip from the shop they use a champion juicer but you can also use a vitamix or food processor and get the same result. And you can experiment with the types of fruit that you put into the whip.

This week I made a whip with banana, strawberry and blueberry.

To make fruit whips, first let your bananas sit out until they are nice and ripe. Then peel and put in the freezer overnight or until frozen. Do the same with any other fresh fruit that you would like to use.

If you are using a champion juicer, use the juicers blank plate instead of the screen and feed first the banana through the juicer using the tamper and then any other fruit that you are using. When it comes out it will have a smooth silky texture just like ice cream.

The same goes for a food processor. First feed the banana into the processor and then any other fruit that you are using and process 3-5 minutes. You may need to scrape down the sides periodically.

If you are using a vitamix, feed the banana through the hole in the lid using the tamper. Once the banana is completely blended, add other fruit on the high speed setting for 30 seconds.

Don’t miss out on this simple, healthy and delicious treat!