3 FREE workouts in January (SIX if you want to come in the evening!)

Everyone is busy in December, I get that! We were hoping to raise some money for the Saskatoon Food Bank by donating $10 for every person who came in to do 3 Free, but I won’t lie, it’s been slow. 

There is no end date for the need at the Food Bank, though, so we are going to extend the campaign until January 31st!

Come in for THREE FREE small group training sessions within 10 days before January 31st and I will donate $10 to the Food Bank, simple as that! (ProActive Members, I have postcards you can use to invite your friends, just ask for one or two!)

If you want to work out in the evening (after 4:30 p.m.), the deal is even sweeter –  I’ll still donate $10 and you can come in for SIX FREE workouts within 17 days. 

Call the studio or email shelley@proactivefit.ca​ to set up your complimentary consultation and book your free workouts for the New Year!

(* Note: we are closed Dec. 25 – 29, inclusive and also on Jan. 1. All free sessions will expire January 31st, no exceptions.)

Mobility for Active Adults: How Exercise Keeps Us Moving Right

People in Utah are known for enjoying healthy, active lifestyles. That includes downhill skiing on the magnificent mountains, a sport that requires strength, endurance, and mobility – or the full range of motion in our joints. 

In Salt Lake City, many mature adults who want to continue their activities see trainer Ryan Carver. He explains that mobility goes beyond flexibility, and why it is so important to all of us as we age. That’s true whether you’re a skier in Utah or anyone who wants to keep enjoying life anywhere. 

“Flexibility is what someone can do to you – it’s passive,” he says. “Like when a physical therapist bends your leg into a certain position. 

“But mobility is in another camp. Mobility is doing the work.” 

A simple comparison: When we bend at the waist to touch our toes, with gravity pushing us down, that’s flexibility; we see mobility when we, say, stand on one foot and raise the other as high as possible in front of us. 

Regardless of whether you ski or just want to remain pain-free and avoid falling, mobility is essential. It is just as important for everyday tasks like putting on a coat or getting out of bed without stiffness. 

Mobility exercises usually involve bodyweight and other strength training moves, like squats and deadlifts. They give us long-lasting ability to move joints properly and avoid pain, more than mere stretching, which can bring temporary relief.

We need the strength training for a simple reason: “Muscles move bones,” Ryan says. 

Why Mobility Matters 

Can you squat down and then get back up? 

How high can you raise your foot in front of you – or behind you? 

Do your joints ache, like your wrists, hips and knees? 

Moving with stability and control (another phrase for “mobility”) can become more challenging as we age. With poor mobility, we can lose the ability to do things we enjoy; have a higher risk of falling; and experience social isolation. 

Studies suggest that the more we exercise, the better off we’ll be. Mobility limitations in older adults are commonly caused by low physical activity, strength or balance impairment, obesity, and chronic illness like diabetes. 

In addition to strength training, mobility work often includes foam rolling, mobility drills, and stretching. By working out to increase our mobility, we help avoid injury; protect and support joints; and maintain a fuller range of motion. 

For maturing active adults, mobility work is essential for a safe, healthy lifestyle – whether you’re picking up grocery bags or kettlebells; or cleaning house or completing a workout. 

Move It Or Lose It 

Sore joints, limited movement and joint pain are often made worse by our sedentary lifestyles. We sit a lot. We don’t move a lot for work. We look at screens too much. 

“Your movement patterns influence your posture and vice versa, and the same thing goes for your exercise selection,” says Atlanta trainer Robert Haddocks, who also works frequently with people over 50. 

“If you sit at a desk all day in a rounded, slouched position, your body over time will migrate to that position of familiarity. If you constantly do bench presses and other chest exercises without giving your back equal attention, that, too, will lead to an unflattering rounded back. Constantly texting and looking down at your phone? Poor posture, pain and dysfunction could result.” 

Take an active role in maintaining your mobility so you can live the life you want to live. We’re here to show you how.

At ProActive, we have specific Mobility sessions! Come try one out as part of your THREE (or six) FREE, above. 

Peanut Butter & Chocolate Protein Dessert Bars

Here’s a dessert bar that you can feel good about indulging in.

  • It’s not loaded with sugar, and yet it tastes sweet.
  • It has a healthy serving of protein, and yet it’s creamy and decadent.
  • It has delicious chocolate and protein flavors, and yet contains zero refined sugar.

These Peanut Butter Chocolate Protein Dessert Bars are the perfect dessert to make and share this holiday season. Make plenty! These disappear very quickly…

Courtesy of RealHealthyRecipes.com

What you need
Serves 25

  • ½ cup unsalted, shelled sunflower seeds
  • ½ cup raw, unsalted pepitas (pumpkin seeds)
  • 1 cup pitted dates
  • 1 (16oz) jar of natural peanut butter
  • 1 cup vanilla protein powder
  • 1 (9oz) bag Lily’s stevia-sweetened chocolate chips
  • 1 teaspoon coconut oil​
  • 1 tablespoon flake sea salt (optional topping)

Instructions

  1. Line a 9×11 casserole pan with parchment paper.
  2. Place the seeds in a food processor and pulse until fine. Remove and set aside.
  3. Place the dates in the food processor and pulse until creamy.
  4. Add the seed powder, peanut butter and protein powder to the food processor and blend until smooth and fully incorporated. Press the dough into the bottom of the prepared pan.
  5. In a double boiler, melt the chocolate and coconut oil. Pour over the bars and place in the fridge for 15 minutes to chill. Sprinkle with some flaked sea salt. Cut into bars and enjoy!

Nutrition
One bar equals: 198 calories, 14g fat, 86mg sodium, 6g carbohydrate, 6g fiber, 6g sugar and 10g protein.

Whenever you’re ready, here are 3 ways I can help you get healthier and happier:

1) Come in for a Custom Fitness Consultation

We’ll sit down together and discuss your health history, your goals, and simple steps you can take to achieve them and see if there is a way to work together to give you the coaching and support you need to get the results you want.

 If you’d like to discuss meeting for a Consultation, just reply and put ‘Consult’ in the subject line and I’ll follow up with you.

2)  I have FREE Open Office Hours during the week where you can call in and speak to me about your goals.

 The call is just 15 minutes out of your week, but the insights you’ll discover could impact you for a lifetime! To schedule your FREE consultation, reply and put ‘Call’ in the subject line. We’ll set up a time that works for both of us.

3) Be my guest for a free training session.

 If you’d like to come in to attend a Beginner small group training session as my guest…just reply and put “Guest” in the subject line, and I’ll get you all the details.

 Shelley Turk