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Tag: fitness

Three Meals a Day NOT! Eat Frequently

September 19, 2018
| No Comments
| Categories: Health, Lifestyle
Three Meals, Irina Marchenkova, Victoria, Toronto, Ajax, Pickering, Whitby, Oshawa, Personal Trainer

Three Meals a day (NOT!) - Eat Smaller amounts of Food More Frequently.  Eating three meals a day is a recent development for us humans. It may seem very normal now, but the foundation of these eating habits has strange roots. The practice came from the European settlers to North American. They watched the indigenous people and determined that it was more important to have a timing of each meal. They saw that the indigenous people had what appeared to be unorganized eating habits. They generally ate with they were hungry. The indigenous people in North America had what would be

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Gym Membership Pays for Itself and Dinner Too!

September 17, 2018
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| Categories: Health, Lifestyle
rina Marchenkova, Victoria, Ajax, Toronto, Fit at Forty, Personal Trainer, personal training, gym membership

Most people think that a gym membership is a luxury. It's considered and extra cost that we just don't need, even if we want it. However, this might not be true. Getting higher pay by working out sounds crazy, doesn't it. But it's not crazy.  There are many studies that link higher pay to working out. The most recent one is from 2012 in the June issue of the Journal of Labor Research, The results of the study found that employees who regularly exercise earn 9% more than their counterparts. Previous studies have only been able to show a correlation and not a

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Self Motivation – Reward Yourself

September 17, 2018
| 4 Comments
| Categories: Lifestyle
Irina Marchenkova, Victoria, Ajax, Toronto, Fit at Forty, Personal Trainer, personal training, self motivation

Self Motivation - Keep up the Good Work! Yesterday, I went out an purchased a new bright red pair of shoes for myself. Almost like Dorthy's slippers. To be honest, I probably didn't really need them. So why would I spend my hard earned money on a purchase that is not insignificant and not needed. That's the trick to rewarding yourself. I have achieved some of my goals. If you saw my blog post on 10 Ways to Motivate Yourself to Exercise then you will see that I have recommended that you give yourself rewards when you follow through with your goals.

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Slipping Back: avoiding the old bad habits

August 29, 2018
| 2 Comments
| Categories: Health, Lifestyle
slipping back, irina marchenkova

Slipping Back, we hear about it all of the time with addictions, relationships, work, parenting school ... literally everywhere. I found myself slipping back during my trip to Russia this summer.   It's so interesting. On my trip back to Russia this summer, I felt myself reverting back to the way I was prior to moving to Canada.  I used to be a less positive person.  [caption id="attachment_591" align="alignnone" width="225"] Smolensk[/caption] Slipping Back I was trying to hold it back, but I could feel myself slipping back.I found myself slipping back to the way that I was when I was living

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Training Recovery: The new fitness trend

July 31, 2018
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| Categories: Health, Types of Excercise
Training Recovery, Irina Marchenkova, Fit at Forty

Training Recovery Consider adding training recovery to your workout routine. Getting out the gym, on the trail or at the track is essential to moving towards improving your health and longevity. What many people don’t realize is that spending hours lifting, running or jumping every day might actually be detrimental. Sounds counter-intuitive, doesn’t it? Rest and recovery are an essential part of making progress in your workout routine. Many experts argue that the recovery is as important than the exercise itself. There are 3 types of recovery period the first type is immediate recovery , the second part type is

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Make Exercise Enjoyable | Walking

July 28, 2018
| 1 Comment
| Categories: Exercise Anywhere, Health, Lifestyle
Irina Marchenkova, Make Exercise Enjoyable, Walking, Fit at Forty

It is important to make exercise enjoyable and entertaining. Exercise does not have to be exhaustive, it can be as simple as talking a walk on a Saturday afternoon along the waterfront. Today, I spent a couple of hours walking along the Toronto Waterfront at an easy pace. I had a wonderful time, just enjoying the lake and the park. I thought to myself, but am I really getting any exercise without working up a sweat, or was this just for fun? To get the aerobic exercise, walking should be brisk. But even walking at an easy pace works your

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Training vs Nutrition: Which is more important?

June 23, 2018
| 3 Comments
| Categories: Health

It is impossible to separate the influences of training vs nutrition on fitness. When considering overall fitness it is important to separate fitness into cardio and weight or resistance training.  These three operate with each other and influence each other. You will have to consider all of diet and caridio and weight training if you want to lose weight or gain muscle.  It is a three point solution: I would say that it is impossible to say which one is more important, but one or more may be more important depending on your fitness experience. Training vs Nutrition for the

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