June 11, 2013 (CALGARY, AB): Bodylogix, a Canadian-based leader in health products and nutritional supplements, has partnered with Construkted, a unique project that supports and shares the real life weight-loss story of a Calgary man and sets an example for Canadians looking to make a difference in their weight and overall health. Construkted.com offers a bird’s-eye-view into the life of 28-year-old Adam Bowen during his 12-month quest to lose 150 lbs under the training of internationally-recognized fitness guru Heather Robertson. Bodylogix has now joined the Construkted project by providing the nutritional supplements and vitamins to accompany Bowen’s healthy diet and exercise program.

“We see Adam’s journey as a really compelling example of what is possible when you have the right support and the right nutritional supplements,” says Shazad Bukhari, COO of Canada’s The Winning Combination, which manufactures and distributes Bodylogix products. “This project brings to life what Bodylogix is all about – a combination of supplements and customized support from trained experts that will help you achieve your personal goals. Adam is a great example of how one person can make a real difference in their own life, and how others can support their transformation.”

The Choice

Known by the nickname ‘TRUK,’ an indication that his size had become linked to his identity, Bowen embarked upon the Construkted journey on January 15, weighing in at 397 pounds. “I was truly ready to make a change – truly ready to start living,” says Bowen. “There comes a point in time when decisions are made that will affect the course of your personal history – this is one of those choices.”

The Support

The project itself was conceived by Bowen’s close friend, visual artist David Brunning, who recognized that his friend was in danger of facing serious health issues related to his weight. “I approached Adam about the idea because I care about him – I want to see him get results and start living the life he’s always desired,” says Brunning. “When I approached Heather about this project, she jumped on board without hesitation.”

“I saw an opportunity to create awareness around the struggle of obesity,” says Robertson. “It’s quite common to see this issue get showered with judgements and opinions, but David was able to see it as a serious problem that was hurting his friend and taking away his ability for a healthy, active life.” She adds, “I was instantly inspired, and I knew that if others could witness Adam’s journey that they, too, could be motivated to make a change. Adam’s struggle is one that is increasingly common in communities across Canada, and his goals will resonate with many Canadians.”

The Transformation

Now nearing the halfway point in his year-long quest, Bowen is already recognizing the lifelong benefits of his transformation. “Though the project lasts for a year, the things I’ve learned and the habits I’m creating will last forever,” he says. Bowen looks forward to getting married in July, by which time he hopes to reach a weight of 335 pounds. He is happy to report that as a side effect of this project, his fiancé Ellen has shed 20 pounds by following along with his healthy diet. “If my struggle and my story can inspire someone else to make a change, or give someone the strength to change their lives, then I will know that I’ve made a difference,” says Bowen.

For more information and to follow Adam’s progress, visit Construkted.com. The site documents Bowen’s journey as he blogs about the determination, commitment and support it takes to transform his life. For more information about Bodylogix nutritional supplements, available in Canada exclusively at Shoppers Drug Mart, visit www.bodylogix.com.

Media Contacts:
Sherry Lawlor, LexPR Canada
slawlor@lexpr.com

North Americans health IQ is on the rise, and as a result we are getting increasingly aware that its not just the QUANTITY of food that affects our physical condition, but the QUALITY of our food also has a drastic affect on our hormones and our overall health.

So a basic rule is: Food that is closest to its natural form is the best for us, and processed food is chemically dense and bad for us.  But let’s take that one step further…  When selecting natural food sources such as fruits and vegetables, which ones are the most and least likely to be contaminated by pesticides?

We are looking for food sources that are packed with nutrition and rid of chemicals.

Now in an ideal world we would buy everything organic, but realistically that food can be pretty expensive and not all of us can afford it.   But we can save money and avoid the chemicals by being savy shoppers.  We need to be strategic on which items we buy at the normal grocery store and which items we should buy organic.

With that, I introduce you to the Dirty Dozen and the Clean 15.  The Dirty Dozen are items that you should buy organic whenever possible because they are the most pesticide-contaminated fruits and vegetables.  The Clean 15 on the other hand are the least likely to contain pesticides and you can save money by buying them at your regular grocery store.

Remember it’s not only about the Quantity of food you eat…. Your health is also dependant on the QUALITY of food you eat.

2013 Clean 15 – Buy at your regular grocery store

1. Corn
2. Onion
3. Pineapple
4. Avocado
5. Cabbage
6. Frozen Sweet Peas
7. Papayas
8. Mango
9. Asparagus
10. Eggplant
11. Kiwi
12. Grapefruit
13. Cantaloupe
14. Sweet Potatoes
15. Mushrooms

2013 Dirty Dozen – Buy Organic

1. Apples
2. Strawberries
3. Grapes
4. Celery
5. Peaches
6. Spinach
7. Sweet Bell Peppers
8. Nectarines
9. Cucumbers
10. Potatoes
11. Cherry Tomatoes
12. Hot Peppers

Article by Miryah Scott with the Bodylogix team

www.miryah.ca

https://www.facebook.com/miryahscott

https://twitter.com/MiryahScott

It’s BBQ season already? Where did the time go?

With holiday weekends upon us, many of you are most likely planning on hitting or hosting a BBQ! So, how do you dig in and fully enjoy a BBQ with out pigging out and feeling guilty afterwards? Easy, just follow these Bodylogix^® tips below to ensure you don’t blow your calorie budget. After all bathing suit filled weekends are on the horizon.

Fill up on veggies!

High in fiber and low in calories, they’ll keep you full without the fat! When it comes to vegetables, nothing tastes better than fresh, seasonal veggies cooked on the grill. Toss some asparagus, summer squash/zucchini, portobello mushrooms and artichokes on the grill, sprinkle with olive oil, lemon juice, salt and pepper and you’ve got a nutrient rich, low calorie dish you can dig into guilt free. Is salad more your thing? Instead of mayo infused macaroni or potato salad (over 350 calories per cup!!!), grab a bowl, toss in your favorite greens, top with tomatoes, cucumbers, celery, pumpkin seeds, dried cranberries and feta cheese, drizzle with aged balsamic vinegar and a splash of extra virgin olive oil and voila, you’ve got yourself a crunchy, healthy and satisfying dish full of nutrients instead of fat! Aim to fill at least ½ of your plate with vegetables to instill instant portion control.

Stick to lean proteins!

Although you might be tempted with hot dogs (150 calories and 15 grams of fat EACH), sausage and fatty cuts of steak, there are many other delicious foods out there that taste great (if not better) and are much healthier for you! Your best bets include grilled marinated chicken breast, shrimp skewers, grilled fish, lean cuts of beef (sirloin and filet mignon) or white meat turkey and chicken burgers (WATCH OUT: dark meat turkey and chicken burgers often contain as much fat and calories as a regular burger, don’t be fooled).

Carb count!

It’s easy to eat your burger on a bun (150 calories each), with chips on the side (160 calories per serving and that’s only 10 chips). Pick up some pasta salad (160 calories per 1/2 cup) and follow that all off with a cookie (150 calories per large cookie) and/or a cupcake (400 calories each) right? Well before you know it you’ve consumed over 1000 calories, including the meat sandwiched between the bun and those lovely summery cocktails you’ve been sipping on! Cut those calories in half without feeling deprived by removing the top piece of the bun, eating veggies instead of chips, enjoying green salad in place of the pasta salad and sticking to 2 or 3 bites of dessert or opting for fresh fruit salad instead. When you leave the BBQ without feeling heavy and bloated you’ll thank yourself!

Sip your way slim!

Tempted by margaritas (400 calories each), sangria (200 calories per 5 oz) or a refreshing vodka and cranberry juice (150 calories)? Avoid excess calories by sticking to wine, light beer or vodka with calorie free mixers including club soda, Crystal Light lemonade, Fresca or even Vitamin Water Zero! And don’t forget to drink water too, to prevent dehydration and intoxication which can cause you to lose your willpower and eat more than you planned on.

“Just 5 minutes of exercise outdoors can elevate your mood and self-esteem. The combination of fresh-air, sunlight, and beautiful surroundings stimulates the senses and creates a felt state of well-being. Combined with the physical and mental benefits of exercise the outdoors is the perfect place to get healthy and fit.”

Other studies have shown that runners and cyclists exercising outdoors report a higher level of perceived exertion and increased satisfaction from the workout than those training indoors. Runners and cyclists also go faster and exert more propulsive force respectively when outdoors.

A few ways to get active outdoors:

Go for a walk or hike

Bike riding

Pick up a sport: tennis, golf, soccer, softball

Throw around a football, baseball, or Frisbee

Gardening

Wash the car

Check out a new park

Walk a dog

Play with your children

If you are anything like me, between work, friends, family, fitness, and trying to leave some time for you, you don’t have a lot of spare time to be reading blogs. So I’m going to keep it simple and to the point.

There are 3 key points to your success. The 1st is eating clean the 2nd is working out and the 3rd is enjoying the process.  “Duh” you say… “Like I haven’t heard that before”.  Okay, well let’s break it down as it relates to you.

Clean Eating

• Meal preparation
• Packing your meals
• Eating out at restaurants
• Coffees without cals
• Avoiding work treats
• Healthy snacks to keep in your desk

Working Out

• Packing your gym bag
• Finding a time of day that works for you
• Scheduling workouts & dealing with schedule changes
• Pre-Planning workouts
• Quick and efficient workouts to save time

Enjoy the Journey

• Getting enough sleep
• Taking rest days
• Celebrating the wins along the way
• Cool gadgets to liven up your workout
• Journalling to reflect and remember the journey
• Sharing the journey with others

In order to reach your fitness goals while juggling all the other responsibilities in your life, it takes preparation and efficiency. By mastering this list, I have lost 40 pounds in one year, won 3 World Championship fitness titles, graced magazine covers, now have body of my dreams, and live a life of sheer joy… all while maintaining a full time job!

If it’s enough for you to see the list and take it from here then GO FOR IT!  If you want some tips on how to handle each of the points above then follow this blog as I post my secrets to success!

If you have any other challenges you face that you would like to ask me then post it here!  I’ll include it and share with you any tips I have!

One of the biggest challenges we have when trying to reach our fitness goals is that we don’t have enough time.  We are constantly pulled in different directions that cause us to stray from eating properly and working out.  Some of our daily battles include:

• working a full time job
• taking care of loved ones (kids, pets, parents, family, friends, etc)
• finding time to workout
• finding time to prepare and pack nutritious meals
• costly groceries and personal trainers
• ordering out during lunches, dinners, and coffees
• food temptations at work
• crap pushers (aka people that tempt you to stray from your program)
• lack of energy

Do these sound familiar? And these are just a few of our challenges! Trust me when I say that I know these challenges all too well.

Some of you know me as a fitness model, writer, competitor and Bodylogix athlete, but what some of you don’t know is that fitness isn’t my only gig.  I am not only a fitness personality and the 3 Time Undefeated WBFF Pro Fitness Diva World Champion….  I am also a full time working professional and I face the same challenges as you!  I don’t live in a gym, workout all the time and live fitness 24/7.  I work a normal job where I sit at a computer, go to meetings, attend networking functions and battle the same daily temptations you do.  So I am here to tell you that it is possible.  I transformed my life and my body all while working a full time job and you can too!

In this series I will share with you tips, tricks and strategies that I have used to WORK, TRAIN and WIN!

Stay tuned for new strategies posted bi-weekly starting this Monday, April 30.

A Typical Day – when preparing for a fitness competition

1. Avoid white flour: White flour, white rice, white potatoes, chips (the list goes on and on) are all stripped of nutrients and fiber which allows them to convert to sugar quickly in your body. All sugar that isn’t burned gets stored as fat. Therefore switch to whole grain bread, brown rice, sweet potatoes, unsweetened oatmeal, high fiber cereal, quinoa, buckwheat and whole wheat pasta.

2. Increase your fibre: In a recent study, women who consumed more high fibre foods gained less weight over a 12 year period of time. High fibre foods are low in calories, keep you full, require more chewing time and stabilize your blood sugar, all important aspects in weight loss.

3. Eat your veggies: Naturally high in fibre, low in calories, full of water and bursting with nutrients, veggies are your friend. At each meal make sure veggies fill ½ your plate. One serving of veggies = 1 cup cooked or raw. Try to get at least 2 ½ cups per day!

4. Say yes to fruit: Craving something sweet? Reach for fruit instead of candy. At only 60 calories per serving and packed full of nutrients you can satisfy that sweet tooth without gaining weight. High fibre choices include: apples, pears and berries. Aim for 2 servings a day which is as simple as eating 1 small apple and 8 large strawberries.

5. Eat throughout the day: Ideally you should never go longer than 4 hours between meals. In order to keep your metabolism running and hunger at bay you should eat three meals and two snacks daily. Eating regularly will not only prevent you from gaining weight, it will also help you make smart food decisions.

6. Drink water: Water helps flush out sodium in order to prevent excess bloating and it will also keep your hunger at bay. Many times we confuse hunger and thirst, so the next time you think you’re hungry, drink a calorie free glass of water, wait 10 minutes and then reevaluate your hunger. Aim for 8 glasses per day.

7. Quit the clean plate club: Next time you go out to eat, try this. Leave over half of your meal. It might sound crazy but restaurant portions are usually 6x the proper portion sizes! That adds up to a lot of additional calories, which equals additional pounds. Start this new habit today and watch the pounds melt off.

8. Fill up on antioxidant rich foods: Foods including fruits, veggies and whole grains are full antioxidants which studies show help prevent wrinkles, skin cancer and aging. If you want to look good in that bathing suit try to eat 2 servings of fruit and at least 3 cups of vegetables a day!

9. Skip the salt: Salt causes all types of disease and it also wreaks havoc on your skin. Too much salt can cause bloating, puffy eyes and even swollen ankles. Who needs that when you’re trying to look good in a bikini? When dining out, don’t add salt to your food, it’s already been added in the restaurant kitchen and when dining in, use low sodium products and remove the saltshaker from the table.

10. Enjoy natural diuretics: The week before your first trip to the beach start adding in foods that are natural diuretics such as asparagus, cucumber, celery and dandelion tea. They’ll help to flush excess water out of your body while keeping you full on minimal calories without preservatives!

PART 5 – Recharge Your Cardio

Chances are you’re routine has gone one of two ways since you first made your plan.  Either you’ve found a routine that you like and you are sticking to it faithfully, or your board and have fallen from the program.   Either way, I’m thinking maybe its the time of year to add some zip to your routine and fire things up again!  After all spring is on it’s way!

Keep your routine and Keep Going towards your goals. Here are some small changes to your current cardio routine that will have you seeing big changes to your body!

Treadmill – Are you channel surfing?  Are you able to have a full conversation with your cardio buddy? Are you barely glistening when you should be dripping sweat?

Cut out the bounce- vertical movement is wasted energy.  Keep the movement in a forward motion by turning up the incline.  This forces your glutes and hamstrings to fire and also helps you to burn more calories.

Squeeze your glutes – mind the muscle and make it work.  Feel the entire movement and be conscious of the muscles you are using.

Increase the Incline – and DON’T HOLD ON!  I used to run/sprint on the treadmill but found that it was taking a toll on my joints.  As a fantastic (and even better) substitute I now walk on a super high incline. Try anywhere from 3.2 – 4.0 speed, and 10-15% incline.  By doing this you will crank up my heart rate, burn crazy calories and also get a great leg workout at the same time! Remember the key is to not hold on.

Elliptical – I know, I know, the girl next to you is going super fast and bouncing around like crazy.  Well take note of the points below and have a little chuckle to yourself next time, because with these tips you’ll know who’s getting the better workout.

Turn up the Tension – and make your muscles work!  You should feel the resistance in your stride and handle bars.  Try to imagine yourself running through mud.  The higher the tension the more your muscles are working and the more calories you are burning.

Use your whole body – by alternating between using your upper and lower body to drive the movement.   Try doing two minutes with your lower body then one with your upper body.  If the machine has arm levers then use your arms to power the upper body motion. If the machine only has arm handle bars then put your arms in an athletic position (arms bent and close to your sides) and pump then back and forth using your core to drive the movement.

Interval training – yes it can be done on the elliptical.  LOL.  You can vary the tension, incline, upper or lower body activity, forward, backward, heart rate monitoring, etc.  Whatever you are doing to change up your intervals it help you  keep your mind on the exercise instead of gazing off into the obis and barely breaking a sweat.

Bike – just because your sitting does not mean you get to be on cruise control.  No coasting people!  Kick it up and get your sweat on.

Crank it up- there is a resistance knob on there for a reason! Imagine yourself going up a hill or slogging through mud. The higher you turn it the more of a leg workout you get and the higher your heart rate will climb.

Pick up the Speed – and be conscious of how many RPM you are doing.  Keep it between 80-110 RPM. If you are going higher than 110 RPM you need to turn up the tension.  Whatever the number is keep it consistent and be aware of your energy exertion.

Change it up – and keep it interesting.  Try alternating between standing and sitting.  Or going from fast and light tension to slower and high tension.

Stair Stepper – This machine is my personal favorite!  Sadly I see so many people not using this machine to its full potential and “cheating” themselves.

Stand Up Straight – and use the rails for balance only!  Don’t rest your body on the handle rails or use them to pull yourself up.  Raise your chest and pretend like you are holding something between your shoulder blades.  Do these two things and you will activate your core and back muscles, and get a full body workout.

Tuck your Glutes – under your hips and step though your whole foot.  This drives the movement from your core instead of just your legs.

Switch your Steps – change it up between single steps, double steps, side steps, speed, or add abduction movement of your leg.  This will surprise your muscles, decrease “boredom” and increase the calorie burn.

PART 4 – Recharge Your Weight Training

Working out is all about getting into a routine and sticking with it.  I’m not against having a routine, in fact I’m all for it, but doing the same ho hum exercises day in and day out will only get you so far.  Familiarity and comfortability lead us to put in less effort, less focus, less muscle gains, less calorie burn all leading us to see less results.

Keep your routine and Keep Going towards your goals. Here are some small changes to your current exercises that will help you will see big changes to your body!

Pick up the big boy weights! - Some people are afraid of heavy weights, that’s right ladies… I’m talking to you!  No they won’t make you huge.  I am not a bodybuilder and by no means am I “huge”, but you would be shocked to know that I push more weight than some of the guys in my gym. It feels great! The weight you lift should leave you red faced and unable to do any more by the last rep.  To increase the weight you use try picking up a heavier one and doing less reps, but still go to failure.  Before you know it you’ll be doing your normal amount of reps with the heavier weight and your body will start taking shape.

Keep Moving! – This can be done many ways. Try to minimize your rest between sets with super setting your exercises, doing your routine like a circuit training series, or incorporating active rest periods like jump rope.  This helps  increase your heart rate and burn more calories. The bonus is that you get weight training and cardio in at the same time. It’s like a two for one deal!

Change the Tempo! – Again there are many ways you can do this.  Try

Drop Sets*: This is one of the more advanced techniques designed to increase the intensity of your workout. Basically to perform a drop set you do one set of a specified weight to failure, then with no rest, lower the weight and do another set to failure (single drop set), then with no rest, lower the weight and do another set to failure (double drop set), and so on.

Isometric Exercise*: Isometric exercise is practiced by pushing or pulling an immovable object like a wall or bar anchored to the floor. Research has shown that a muscle contraction during Isometric exercise produced more force then a contraction generated by lifting weights. Although research shows that Isometric exercise increases muscle tension significantly, it still fails to change the length of the muscles.

Negative Reps*: The downward movement in a repetition, also known as the eccentric contraction. An example would be having a spotter help you lift more weight than you can on the bench press, then you slowly lower the weight on your own. The lowering of the weight is the negative part of the exercise. Muscles can handle more weight load on the negative part of the exercises.

(*definition found on www.questformuscle.com)

There you have it!  3 easy ways to recharge your favorite routine without swapping out a single exercise.  Keep Going!

Instead of digging in to 500 calories worth of Mac & Cheese or a super greasy burger, Bodylogix suggests whipping up a healthy and tasty pot of soup to ease those winter blues.

Soup is a nutritionists dream because it is filling, comforting, and packed with vitamins and minerals without all that added fat (unless of course you make or order cream based soups, which we DO NOT recommend!).

Another bonus, making your own soup not only saves you calories, it saves you time and money (leftovers can be frozen for up to 3 months for later use). So before the season is over try whipping up a batch, serve it as an appetizer or pair it with a green salad for a well-rounded meal that promises to make your mouth happy!

Here’s a template recipe that will allow you to use ingredients you love (or happen to have on hand) to whip together a delicious soup that suits your individual craving.

Vegetarian Bean Soup Recipe

Makes: 10 servings Prep time: 25-30 minutes Total time: 3 hours

Ingredients

• 1-2 Tbs olive or vegetable oil
• 1 ½ cups onion and/or shallots, chopped
• 2 cloves garlic (optional)
• Spice combo (anything you have on hand and like!)
• 2 cans no-salt added diced tomatoes (optional)
• 10 cups water or low-sodium broth
• 1 lb dried beans
• 3 cups winter squash,
• potatoes, or other root vegetables
• ½ cup grain (brown rice, bulgur, wheat berries, quinoa or whole wheat pasta)

Preparation

1. Heat oil in large pot over medium heat. Add onions/shallots/garlic and cook until tender, about 8 minutes. Add spices to vegetables in pot and cook additional minute.
2. Stir in tomatoes with juice (if using), water/broth, and beans. Bring to boil, then reduce heat to low. Cover with loose lid. Simmer until beans are tender, stirring occasionally, about 2 hours.
3. Season to taste with salt and pepper. Add winter squash/root vegetables and cook for 30 minutes. The grain will be added at a point depending on its cooking time—for longer cooking grains like brown rice, bulgur, or wheat berries, add with squash; for shorter cook-time grains like quinoa or whole wheat pasta, add after squash has cooked about 20 minutes.
4. Simmer until squash is tender and grain is cooked.