Friday, March 29, 2013

Listen to your Gut

Digestion is one of the most interesting topics I found as a nutritional student and in my opinion is one of the most important functions of our amazingly complex body. 
We spend a lot of time thinking about what we are eating, where it is coming from but how many of us think about the next step? What happens when it goes in our mouth and we start to chew?

First question, how many of us actually properly chew our food? In order to properly break down your food you must chew approximately 20-50 times. Taking the time to properly initiate the digestive process is key to how the rest of the processes, by other organs, may proceed. It can also affect how you feel as improper chewing leads to improper digestion, presented by symptoms such as gas and bloating. 

It is typical to rush when we are eating, as that is the way of the world right now. We are often on autopilot or we may be multi-tasking. The first step is to take a 15-20 minute break and pay attention to what you are eating such as the taste, the smell, and the texture. Simply, enjoy your food!

The breakdown or mechanical digestion of food begins before it even leaves the mouth. If, for example, a complex carbohydrate is chewed a lot you may taste a sweetness. Physical digestion of carbohydrates begins in the mouth, and for protein and fats it begins in the stomach. Chemical digestion also begins in the stomach for proteins only. Carbohydrates and fats are not chemically broken down until the small intestines. 

The small intestine is the body’s major digestive organ and it is where chemical digestion of all food happens.  It is also the body’s major absorption area. It is a muscular tube extending from the pyloric sphincter to the ileocecal valve and is actually the longest section of the intestinal tract, but “small” due to its diameter.

Next our food enters the large intestine where the major function is drying out any remaining indigestible food residue. It absorbs water to produce solid feces.

If all of these are functioning top notch then your system will be running smoothly.  However, if we take in to account what we are eating, drinking and ingesting through the environment you can imagine how the organs are working very hard to keep the good stuff (nutrients) in and the bad stuff (toxins) out.  

What happens if food is not properly chewed or our system is overloaded? A common  problem may arise when we do not have adequate hydrochloric acid, a clear colourless  solution of hydrogen chloride (H Cl) in water, to activate pepsin to digest proteins. When undigested food particles leave the stomach and enter the next the small intestines, it can place stress on the accessory digestive organs such as the pancreas, liver and gallbladder.  The intestines may be irritated. The large undigested particles now have a chance of seeping in to the body via increased intestinal permeability. This can lead to the body creating defences against harmless foods, thinking they are an invader in the body. 

Read more about leaky gut symptoms and ways to improve your digestion here!

Thursday, March 28, 2013

The branding on this photo was edited out to protect the blatantly lying. 

Weight loss product advertising is astounding. Some of the claims made are so sensational that they often make me laugh out loud. One reared its misguided head the other day with a tag line of “Do you believe in magic?” If this does not tip you off that the product is garbage, nothing will. There have been many posts about weight loss, tricks to getting it done, and how it works, but apparently the message is still ambiguous to some. You can ask any respectable medical professional and they will ALL tell you the same thing. Calories in versus calories out dictates weight loss or gain. If you are serious about losing weight, there is a way to get it done that works EVERY SINGLE TIME. (Spoiler alert: there's NO magic involved!)

Start tracking both your calories in and your calories out. Yes, this is a bit of work, but it guarantees results if you follow the plan. Keep a food journal and, at the end of each day, track your calorie intake (calories can be found online quite easily). In the same journal, track your calories burned through exercise (best to use a heart rate monitor to do this tracking). The accuracy of the watch is not vital since it will be comparable to itself. In other words, it does not matter if the watch is telling you that you burned 500 or 1000 calories as long as it is consistent within its own range. After a full month of tracking both these variables, see what your weight loss for the month has been. If there is no change, then adjust the variables. Work out more or eat less. When you find that, after a month, you have lost weight, stick to the formula. Over time you will be able find a balance that works for you.

If the products that make sensational claims worked, there would be skinny people everywhere with ripped six packs wearing little tiny Speedos and bikinis. If the product you are about to buy says you will see results in one treatment/session/pill, then it is straight-up lying to you. There is no debate about this, but people continue to spend millions of dollars on lies. Often the advertising is intentionally confusing because they throw around semi/pseudo scientific terms and show detailed images and amazing "before" and "after" pictures. Do not be confused by the rhetoric. There is no magic when it comes to health or weight loss. If there was, it would not be a multi-billion dollar industry and there would not be an obesity crisis. Use your logical mind and see through the scams. If you want it, work for it. 

         ~ Yoshia

Wednesday, March 27, 2013


Heard the warnings, read the headlines, but until it was relevant for me... how could it be truly relevant for me? They say having kids is humbling and I would have to agree. Life becomes less about you & more about others if you want to succeed and that in itself is humbling.

2012 was a particularly challenging year for two very close friends of mine. Both suffered significant losses and quite frankly it was humbling to bear witness to their humility. Generally speaking, we are not a humble species because of that muscle between our ears & the three letter word - EGO. We start off humble, most can recount humble beginnings and then get thrown into the entitlement washing machine where we begin soaking in our own ink. 

I’ve seen it
I’ve seen the cycle of humility through our business model.  X customer walks through the door with low self esteem, plugs themselves into the IF system and begins to be empowered. It’s amazing to watch & a privilege to be a part of. Most are thankful and reciprocate by paying it forward & genuine acts of gratitude and this is why we love our jobs. But there are also a few who come through the exact same photosynthesis having lost the perspective by the end of things. They forget about the physical & emotional investment, the small steps, their 1st experience. They become the experts, based on their aptitude (which is great) but incorrigible based on their attitude (which is too bad). Essentially, they lack humility. I've witnessed the same with some former team mates.

I’ve been it.
I’ve been that guy. The guy on facebrag who starts believing the life he’s presenting mirrors the life he’s leading. Look at me! Where I’ve been! Who I’m with & what we’re doing! I tried tweeting for a week before I began hating myself and I’m hoping instagram runs its course before my kids get the the age where these superficial distractions waste their time. Is it fun or  fantasy and what message was i sending to whom! My closest friends aren’t even on facebrag. I was the guy on board with the create your own brand propaganda that’s permeated our less than humble  social media driven society. I was also the guy who thought he was above another business or life lesson. The reality is I’m not. 

I am just a guy. A guy who’s experienced both fortunes & misfortunes through a half life. NO DIFFERENT from everyone else. I'm not buying what I'm being sold - i need to be more humble.

I loathe it.
I loathe people who are not humble – who doesn’t? In my mind we are all salespeople at the end of the day. We have all (at some point) had to sell;  ourselves, our services, our products & our knowledge and we get paid for doing so. The degree to which we get compensated is often reflected by the hours & effort invested and the value society places on our services. Because we may have reached a point in our lives where we have more knowledge, money, power, influence, opportunity etc – does not mean we should relinquish one of the most basic & respected human traits; humility. I do not define humility as not rewarding oneself for ones hard work, chasing one’s dreams and sharing one’s beliefs.  I define humility as always remembering we one came from & our authentic value to the world. 

Which in many cases is very small... and humble.

Tuesday, March 26, 2013

Technology is Not the Answer

The call to get healthy is everywhere. There is no escaping it. North America is trying to get healthy.

In this growing age, technology and health have been at war with each other. It is assumed (and now becoming a fact) that prolonged time on the computer or playing video games is in direct conflict with your health.

However – there are companies are trying to change that. For example, the introduction of the Wii was a big turning point for video games.

Before, gamers were assumed to be sedentary during their entire play. With the Wii, gamers are required to get physically interactive with their games. This paved the way for other physical gaming devices such as the Xbox Kinect and other “virtual reality games.”

With these video game systems, people can do yoga and other exercise programs without having to leave the comfort of their own home. Each gaming system has a variety of games that are targeted just to make people more healthy.

And although fitness fanatics might believe that this solution is targeted for the lazy parents (and gaming kids)…the reality is, even if it is – it’s better than no activity.

In addition, the choice of food and exercise can be tough, and it is not always a choice that comes naturally. This is where apps like MyFitnessPal comes in. This app, available for both Android and iPhone, allows its users to input what food they ate, where they ate it and determine how that plays into their calorie allotment. It’s the heart rate monitor for your diet…a tool of accountability. This app includes hundreds of restaurant chains, and their nutritional information. The app also allows its users to input how much exercise they did, which can extend the calorie “allowance.”

Yet, on our journey to get healthy, many often forget that we still need to do the work. Whether we have the latest gadget like the Nike Fuelband or the Jawbone Up…or we have the latest app downloaded on our phone – we still have to manage what we put in our mouths and ensure we are being consistent with getting active. Because as we know, technology doesn’t feed us food nor does it stimulate our muscular and cardiovascular systems to get fit…these are the tracking tools to help you stay accountability on your journey to get you where you want to go.

Technology is not the answer – it's additional support to help you. The answer lies in your motivation to get it done!

Monday, March 25, 2013

Plantar Fasciitis: Symptoms and Solutions

Do your feet hurt when you get out of bed in the morning or at the end of long day? Do you feel a tingling at the towards the back of your heel? You could have Plantar Fasciitis! In fact, Plantar Fasciitis is one of the most referred for conditions that we see here at Kintec.

The Plantar Fascia is the thick tissue that connects the heel bone to the toes creating the arch on the bottom of the foot. If you strain your plantar fascia, it gets weak, swollen, and irritated (inflamed).

Your heel or the bottom of your foot will then hurt when you stand or walk. When the fascia becomes inflamed due to micro-tears, the condition is known as Plantar Fasciitis.

Plantar fasciitis is common in middle-aged people. It also occurs in younger people who are on their feet a lot, like athletes, those that work on their feet a lot, or soldiers. It can happen in one foot or both feet, and not necessarily at the same time.

What causes Plantar Fasciitis?

Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:
  • Your feet roll inward too much when you walk (excessive pronation camera).
  • You have high arches or flat feet.
  • You walk, stand, or run for long periods of time, especially on hard surfaces.
  • You are overweight.
  • You wear shoes that don't fit well or are worn out.
  • You have tight Achilles tendons or calf muscles.
For many individuals, being fitted with a proper pair of shoes and insoles or orthotics can relieve their symptoms. For many others, it requires a bit more diligence. Often times, it is a combination of multiple treatment methods applied over a consistent period of time.

In addition to orthotics and footwear, tools like Night Splints (available at Kintec) to elongate the plantar fascia while you sleep and the Foot Rubz, to massage and break up the scar tissue, are effective and inexpensive treatment options along with calf stretches.

Plantar Fasciitis can become a chronic injury if it is not treated quickly and effectively as soon as the first signs appear. The best solution is to be proactive and preventive by getting fitted with proper supportive footwear (possibly with custom orthotics or insoles), stretching and regularly massaging the bottom of your foot with the Foot Rubz.

If you have any pain in your feet, make sure you come and visit our Fitting Experts at any of our Kintec locations or North Shore Athletics!

For stretching exercises and other treatments on Plantar Fasciitis, download a PDF of our Plantar Fasciitis brochure.

Written by Meredith Cale

Friday, March 22, 2013

Importance of HR Zone Training

Importance of HR Zone Training

As training coaches, we must understand the importance of training in targeted HR zones as well the importance of rest and recovery in training.

On our programs, we utilize HR Zones and charts. But what has to be understood is that each day, hour, and each workout has to be tailored to the targeted HR Zone. AND that Zone has to match what an individual’s goals are.

For example; Clients come in each day and do extra cardio, which is great. They should be commended for their efforts. BUT, they should have targeted HR Zones for each of the times they are in. Also if they are training afterwards, it needs to be managed by their coaches. Right now, clients are training in Conditioning Zones (Zone 4) which are higher HR's. Our focus should be more directed to Fat and Weight Loss which are lower (Zone 2).

Let's use an example. Customer A comes in each day and does cardio but is not educated to take it to the next level. They work out hard, even train after their workout. Initially loses a bit of weight due to the process of eating better, and increased cardio output. So water weight drops, increased lean muscle mass, lower calories per day. But what happens (I call it the Biggest Loser effect) they become stagnant, don’t lose any more weight, get frustrated, quit, then put weight back on.

Let me give you an example of a plan for Client A: Tuesday/Thursday customer

Monday-Cardio on Own Zone 2-3 or Weight Loss/Base Aerobic Zone

Tuesday-IF Workout-Focused on Higher Intensity Circuit Style Zone 4-5 Conditioning/Athletic gages (Have a focus for workout like weighted work, Olympic lifts-something that can pair with the higher intensity of the training style-Interval Training)

Wednesday-Yoga-Stretch-Swimming-Low Impact Stretch or Low Cardio Focus-Zone 1-2-3 depending if it’s swimming vs Yoga

Thursday-IF Workout-Similar to Tuesday Focus (Change focus for training from Tuesday-if you did Olympic Lifts then do DB's, KB's, stability, balance, plyos)

Friday-Same as Wednesday or can use as off day for recovery


Sunday-LSD (long slow distance) Cardio Session-Low Impact Zone 1-2 Light Exercise/Fat Burn Zone-Min 60-90 min-Endurance Based

Below is a chart to illustrate the example.

Fitness Target Zones: Heart Rates
Exercise Level
Intensity Level
(Max HR %)
Light Exercise
Healthy Heart
50% - 60%
Weight Loss
Burn Fat & Calories
60% - 70%
Base - Aerobic
Increase stamina & endurance
70% - 80%
Fitness conditioning, muscle building, and athletic training
80% - 90%
Athletic - elite
Athletic training and endurance
90% - 100%

Once we understand how to train in the zones and why, then we can address the next steps: Diet, Rest and Recovery. As coaches we are on the right track, just need to know the info and provide to our clients.

Training with a purpose and being fundamentally sound.

Thursday, March 21, 2013

Leaping into Spring!

As spring shows us its sunny days and lovely budding green plants, we have an unquenchable urge to go out and enjoy it. Embrace that thought and get out there! Usually people start cycling, running, playing sports, and all kinds of great outdoor activities this time of year. A few things to remember, though, before you leap into a spring fitness program are: walk before you run, stretch after you play, and always remember that, if you have not sprinted since the last ball game of last year, perhaps you should not do your first sprint when you hit your first infield single of this year.

Running is a big spring time fitness activity. Many people get into running by simply going out and running. This, however, is often a direct path to injury. Make sure that you go out and do some walking before you start running. Get your feet, hips, knees, and brain used to the idea of moving your stiff winter body around before going out and hammering out a 10k. Heed the ageless adage: "Don’t run to get fit, but instead get fit to run!" Be a little bit patient if you have not run since last year and take time to slowly allow your body to adjust to the impact and stresses of running.

Stretching cannot be overstated as an important component of any fitness routine, but it is especially important when starting a new fitness endeavor. When you start using muscles for the first time in months, they will invariably tighten up after your exercise and it is essential that you are stretching and maintaining or even improving your flexibility to avoid injury.  After you run, walk, play, or hike, be sure that you are taking 5-10 minutes to stretch your major muscle groups.

Sprinting down the baseline for the first time of the year is an excellent way to pull a muscle. If you were to poll our local physiotherapists and chiropractors, they would all agree that the softball hamstring tear is a very normal springtime injury. To avoid this pitfall, make sure that you are warming up your legs while drinking your beer in between innings! Make sure that you have attempted a few light runs and light sprints before you get into a game situation and your competitive self takes over and decides that this spring league game may be your last shot at glory.

If you have hit your workouts all winter and maintained or even improved your fitness level (after all, that IS what off-season is for), then great! You are ready to rock and enjoy some springtime activities. For those of you who have let things slide over the dark and grey winter months, please take the above advice to heart and take the time to prep your body before leaping into spring! 

          ~ Yoshia

Wednesday, March 20, 2013

The truth about why we're broke.

Preface. I am no economist.

Stated... noted... and now for my 2 cents on why households, businesses, states and countries throughout the world are broke (or heading in that direction). While 9.9/10 people polled would say they prefer the truth, that statistic is probably untrue. People are willing to see the truth when it relates to others. People are reluctant to accept the truth when it relates to themselves. Gore framed it well vis-a-vis an inconvenient truth.

Six truths about why we’re broke.

  1. Leadership : There’s a deficit in great leadership. Great leadership requires genuine interest (passion) AND years of fellowship (skill set & experience). Disagree? Think about AND  list a household, county, state or country that’s flourishing and do diligence around the leadership. You may have to do some real work here because great leaders don’t sell news like crappy leaders. They are too busy & focused on leading others. Don’t get me wrong, there’s no shortage of people who THINK they are great leaders right up to the point they are challenged to show their successorship, legacy & bottom lines - resulting from their leadership decisions.    
  2. EGO : No matter where we go – there we are. Our perceptions of self worth, abilities & importance are normally a) greatly inflated and b) continuously oscillating between nice to have’s & deserve to have’s. Largely, we are wired through exposure, wired early and as much as I’m the eternal optimist, the tiger doesn’t change it’s stripes. The quicksand in all of this is we NEVER think we’re that guy when 9.9/10 times (truthfully), we’re exactly that guy in some way shape or form. Our EGO deceives us into thinking a/b/c will benefit us when in reality it's x/y/z.
  3. Consumerism : We are broke because we are conditioned to spend & buy at a greater rate than we save & sell. Our EGO justifies it, our leadership profits from it. If we can’t afford it, our leadership makes it seem like we can and our EGO’S have our backs. The truth? This mentality is unsustainable without the work part. Real, patient, focused, deliberate, delayed gratification work. Consumerism, makes our problem of not being able to feed our EGO'S someone else's problem which is where the entitlement starts & ecosystem becomes compromised.  
  4. Entitlement : We deserve to be consumers! Again, untrue. But how & why is it we’re led to believe we deserve to be consumers? Because that is what our leadership is telling our EGO'S. Day in and day out, appealing to us at our lowest, most vulnerable and as often as possible. We are inundated (both consciously and unconsciously) with the noise about how great, valuable & deserving we are. Here’s a test for you. Make a list (beyond 10 things) you have done to enrich the lives of others. Feel good? You should. Now go back to that list and cross off all the things that are a part of / result of the job you are paid to do and/or family related. Still above 10? The question is simple; Why do we feel entitled to continuously take from a system we’re not continuously feeding? Tangibly.  
  5. Work Ethic: Related to entitlement & ego let me share a really simple - blunt truth. Business owners are not as impressed with your 1st - 25% raise request @ your 6 month interview while the company’s profits are flat as we are by your 12th - 2% raise request @ year 10 while the companies profits are trending upward. The American dream was not meant to be instagramed. The truth is the American dream was build on the literal backs of hard work. And in an age where technology is replacing entitled labor, the impetus should be harder / smarter work vs. the path to drought laden pasture.
  6. Financial illiteracy : The final truth is that numbers don’t lie. Even when people are cooking the books, that’s the entitlement, EGO & leadership lying to propel the consumerism. The real numbers are a direct reflection of your leadership abilities. Interestingly, we’re taught a lot of things through secondary, post secondary, university & beyond but we are not taught financial literacy. We have to intentionally seek to learn financial literacy. The truth is, I find this strange given the severity of the debt crisis and how many households, businesses, states & countries are broke. Perhaps an opportunity for great leadership to deploy a Khan Academy type financial literacy piece for the masses? No? 

It’s time for the get rich or die trying attitude to give way to a much more consistent, much more realistic and much more truthful practice of economics. Our future is banking on it.

Tuesday, March 19, 2013

Beyond the Boxing Ring

When I heard that Mike Tyson was coming to Vancouver - I questioned (as probably most of you) what the hell  he was going to talk about. However, being a sports fanatic, I was curious enough to find a way to go...and his 2 hours of straight talking was not only engaging but more eye-opening than I ever imagined. 

Mike Tyson's talk was comparable to that of Oprah's talk when she recently came to Vancouver - the story of their lives & what they had learned over that time - however, Mike's story was much more relevant to me. Why? Because it was based around his passion & career in sport - something many of are familiar with. 

Just like most high level athletes, he shared stories about his influencers & mentors, his commitments & sacrifices, and of course his wins & loses. Not just in sport but his life. 

For him, boxing was his life. By the time he was 20 he had broken every record which included becoming the youngest boxer to become the WBC, WBA, and IBF heavyweight champion. He won his 1st 19 professional bouts by knockout and 12 of them were in the 1st round. 

Yet as his fame (and in turn his net-worth) grew - he struggled to manage his life & everything that came with the responsibility of being famous. But it wasn't because he was 'crazy' was because he lacked the support, stability, and overall sense of identity beyond the boxing ring. His life was boxing. His mentors were his coaches. His stability was within the ring. And when he began to explore items outside of that, he struggled to excel because that is all he knew & all he was taught. 

After he was released from 3 years in prison (from a convicted rape charge) and returned to boxing, he finally decided to hang up the gloves in 2006. In little time, someone who was once worth over 400million dollars, soon claimed bankruptcy. Not only did he lose the wealth he had accumulated throughout his iconic boxing career but he quickly lost himself which resulted in a $2,000/day cocaine addiction. He finally hit rock bottom after several other life & family challenges and in 2010 he made the commitment to get some help and enrol in a very supported rehab program. This led him to get back on his feet and start pursuing his life after boxing which included this speaking tour that was produced & directed by Spike Lee. 

So, how is Tyson's story relevant to all of us? 

Tyson was a phenomenal boxer but he lacked the identity anything outside of that. Once he hung up the gloves, he struggled with who he was, and therefore failed to re-invent himself. And that is the learning lesson. 

As leaders we need to have a level of self-awareness outside of the roles that we play. We need to have a great sense of what we are good at & what we aren't, what we are passionate about & what we aren't...and in essence understand who we are & what our place is in this world. Now, that is a bold statement because for most of us, we will live our lives and never truly figure that out. But the closer we are at doing that - the more we will be fulfilled.

We also need to remain current if we want to remain the leader. We need to stay ahead of the competition, provide the value necessary to those around us to be accepted & respected, and (as mentioned above) we have to develop a sense of self-awareness outside of a specific role (ie. sport, parent, job, etc) so that we can continually re-invent ourselves versus relying on a role / trait that took us to a specific level. 

At the end of the day, if we want to continue to be great - we need to continue to grow. And creating a strong foundation & understanding of ourselves is an integral part of that growth. 

So, THANK YOU Mike for sharing some integral lessons above and beyond your ability to knock someone out!

Monday, March 18, 2013

Knee Pain, and how to treat it

At one point or another, most people (athletes or not) may experience knee pain. This could possibly be a common problem, known as Patellofemoral Syndrome—also called Chondromalacia or Runner’s Knee. Now, you don't have to be strictly a runner to be afflicted by this condition.

What Patellofemoral Syndrome is, in a nutshell, the inflammation of the cartilage of the kneecap (patella), which prevents it from gliding smoothly within the femoral groove, found at the end of your thighbone (femur).

When inflamed, the now softened cartilage of the patella doesn’t track properly in this groove, causing a roughening of the patella’s undersurface and pain or discomfort in the knee.

The injury often comes on gradually. At first, your knee is a little sore during your workout, but not enough to stop. Soon, it becomes a more regular and pronounced pain, until you finally relent to the injury.

Luckily, there are several ways to help rehabilitate the injury and prevent future occurrences. One of the best tools that our Fitting Experts at Kintec recommend is a foam roller.

You may have seen these on CBC's Dragon's Den! The benefit of the roller is that, when used properly, it helps to break up adhesions that form between the fascia and muscles. These adhesions can affect things like the tracking of your knee. It is also a great way to increase circulation to injured muscles, similar to like a massage, which speeds up the recovery process.

Click to view this product:

Other forms of rehabilitation include strengthening weak muscles as prescribed by a sports injury specialist and getting fitted for proper footwear or orthotics. A patella sleeve can also help to control patella tracking.

If you would like to learn more about solutions for your knee pain or other commonly occurring injuries, stop by Kintec and speak to one of our Fitting Experts!

You can also download our medical brochure on Patellofemoral Syndrome here for more information!

Friday, March 15, 2013

Super Foods 101

“Super foods” tend to describe food containing a high concentration of nutrients compared to other foods, and are void of unhealthy properties such as saturated fat, preservatives and artificial ingredients. They are packed with vitamins, minerals, and antioxidants essential for cell development and defense against chronic diseases.

Whole, raw, sprouted, and fermented foods are also typically “super foods”. They are higher in enzymes, easier to digest and absorb. Sprouting, for example, biochemically enhances the nutrient assimilation.

The first nutrient, Chlorella, is part of the “green super foods” which contain nutrients such as chlorophyll, and have detoxifying, energizing, immune-strengthening and rebuilding properties. Chlorella contains high sources of protein, beta-carotene, and nucleic acids of all plant and animal foods. It also contains the essential fatty acids, Omega 3 and 6, anti-inflammatory agents.

  •  It is a gentle cleanser of detoxifier
  •  Immune enhancing effects, cellular growth, renewal and repair
  •  Binds with heavy metals, pesticides and carcinogens

·    Chlorella can be used in your smoothie as greens, or taken in tablet form as a supplement. Some great brands to look out for are Earthrise, Sun Chlorella, and Natures Gate

  •   High in fiber & Omega 3’s
  •   High in Vitamin C, magnesium, calcium and iron
  •  Use in a variety of dishes, salad, soups, wraps, smoothies or on top of hot cereal or yogurt

“Holy Crap” cereal is a combination of chia and hemp seeds. This is a fantastic nutrient boost to smoothies, or on its own with sliced apple and cinnamon.

Coconut Oil: Against the definition of a traditional “super food” this is a saturated fat that is good for you!
  •   Look for unrefined, extra virgin and in a glass jar
  •   Its medium chained triglycerides are small so it does not deposit in the liver
  •  Boosts metabolism and helpful for weight loss

In can be used to cook with, half and half with a small amount of butter and has a high smoke point compared to other oils. It is also great for your skin!

  •  Nori, Kambu, Wakame
  • High in Calcium (several times more than cows milk)
  •  Component called Algin removes pesticides and heavy metals from the body
  •  Immune booster

Recently this has become a popular snack, but watch out for yummy tasting seaweed to be covered in sodium and artificial flavours. Stick to plain and use in soups, stews, and salads.

Do Match Tea:
  •  Is a high grade green tea, equal to 10 cups of normal green tea
  •  Due to the phyto-nutrients in Match, the caffeine is assimilated to allow for sustained   energy and mental clarity in the 4-8 hr range
  • The amino acid L-Theanine aka “zen nutrient” contributes to the calming affect
  • Assist with stabilizing blood sugar levels, is a blood detoxifier
  •  Is high in antioxidants

This will get more expensive the better the grade of tea it is. Try ½ tsp. with one cup of water (hot or cold).

There are several interesting low calorie, high nutrient packed foods out there to try and I would suggest looking in to adding 1-2 to your grocery list at a time. Whole foods and a variety in your selection of foods is the way to go. Now of course, add a little adventure with your new “super foods”! 

Wednesday, March 13, 2013

The middle ground of all or nothing.

In some aspects of life, we behave like pavlovian dogs, programmed to react to what we see, hear and read instead of what we feel.  We have embraced a dangerous mindset of all or nothing.  Examples of all or nothing run the gamut from bankrupt sports teams, striking workers, eating disorders, failed marriages, to chapter 11 declarations and conform to the monopolistic tendencies of the masses.

If a team doesn’t make the playoffs in two and win the title in five, we write them off - if they make it, we support. If people do not experience the instant gratification of upward mobility they’re gone. We embrace all or nothing for two reasons.

Foremost we compare our situations to a fictitious standard created by a fictitious idealism. There is no standard of perfect. The perfect life for you isn’t one you read about, aspire to, compare with or wish for. It’s the one you live each day. If sports teams were perfect, games would be scoreless. If you earned double what you earn now, you would strive for double of what you earn then and if people were perfect, we would all be equals.

Second we are taught to think all or nothing. The emphasis on winning & earning, accumulating & taking can be seen, heard, read & inferred across daily multiple media sources. From the minute we watch a loonie tune cartoon, hear of a preposterous sports contract or learn of another strike, we jump on that roller coaster for the quick highs and drawn out lows. In reality, our subscription to all or nothing weekly provides an acute loss of perspective and a false sense of reality that both lead to disappointment.

When we embrace ‘all or nothing,’ we risk missing the something’s along the way. Life is a culmination of something’s gained through middle ground. The same middle ground the highlights were eventually born of. While not as glamorous as the small percentage of home run hitters it should be abundantly clear in today's economy that something is better than nothing.

Tuesday, March 12, 2013

Increasing Your Perceived Value...

Perceived value is your clients’ overall impression & ‘perception’ of you and the services you offer. Most people automatically think that perceived value is all to do with price…yet it has little to do with the price but refers to your ability to satisfy your clients’ needs.

When you’re selling a service instead of a tangible product, the perceived value carries even more importance. You must not only provide a useful and relevant service to your clients, but you also have to get them to recognize the value they are getting before they make their initial purchase, and afterward for each subsequent purchase. You want your clients to view your services as irreplaceable; the only way to solve their problem and fulfill their needs. Having a high perceived value not only allows you to charge more for your services but it helps retains clients, it can reduce price objections when it comes time to make the sale, and prevents conflicts when an accident / incident occurs that might be out of the ordinary.

So, how do you increase perceived value?

Perceived value can be increased by demonstrating the most valuable, tangible benefits your clients stand to gain by purchasing your services. Here are a few of the most powerful benefits to highlight in your sales and in conversations with potential clients to help them develop an increased perceived value for your services.
Return on Investment

Instead of placing the focus on the cost of your services, try relating the clients’ investment to what they will get by hiring you and using your services. For example, help your clients to understand that they may spend a few hundred dollars every week for personal training but they will be investing in not only their health & fitness levels…but their future happiness & enjoyment! As it will allow them to enjoy the wealth (with those around them) that they have accumulated for longer!

Free Time

How many of your clients attempt to do themselves what they eventually hire you to do? Break down the time savings your clients can benefit from by hiring you to provide the service or take over the work, get it off their plates and out of their minds so they can focus their time and attention on more important topics.

Excellent Results

You know that saying, the proof is in the pudding? Give potential clients tangible examples of how you have helped other clients achieve X, Y and Z through your services. Real time examples & delivering on what you say you are going to do demonstrates that you walk the talk!

Above and Beyond

Go above and beyond the actual base level service that the client is expecting to pay for. When you enhance the service through additional support, incredible customer service, and attention outside of the hired time – will demonstrate that you are committed more than what was expected from your client. Thus resulting in a higher perceived value for the service you are providing.

No Risk

Lastly, you can help the client elevate the perceived value by making an offer they can’t refuse and encouraging them to act through a no-risk offer. Try a limited trial, a free sample or some other action-based incentive to raise the value and lower the risk.

Ultimately, the perceived value is simply that — perception. But it’s important to avoid creating a false sense of value, and instead focus on demonstrating the unique and worthwhile value clients can benefit from when they work with you. Sell the cat...and deliver like a lion!