Tracy Simmons Expert Guru

Tracy Simmons is a full-time fitness professional who inspires others with her constant involvement in health and wellness. As a group exercise instructor, Yoga and Pilates leader, and personal trainer, Tracy offers a broad range of fitness experiences to all populations. She is a frequent presenter for the YMCA, and as a fitness consultant for Body & Sol Health & Energy Centre, and has been featured in Healthy Directions Magazine. Tracy stays balanced by practicing yoga, making time for her family and herself.

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Inspect You Kitchen

Swap you unhealthy foods for better choices. Replace your soda with water. Ditch your cookies for fibre crackers. Trash all temptations and replace them with healthy choices (whole grains, fruits and vegetables and lean meats).

BMI and You!

Calculating your BMI (Body Mass Index) is easy!

Your Weight (in kilograms) divided by
Your Height (in metres) squared

Here is how you read it!
Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater

BMI is a great tool to gage overall body fat but it may overestimate body fat in athletes and others who have a muscular build and underestimate body fat in older persons and others who have lost muscle mass.

The percentage to body fat should also be taken into consideration. This can be measured through fitness testing. Here is an acceptable range for men & women:
Women = 21-31%
Men = 14-25%

The placement of your body fat is also important. Waist circumference is another important tool for health as the risk of heart and other diseases increases with a higher measurement. Here are the magic numbers to stay heart healthy:
Women = <35 inches
Men = <40 inches

Are You Ready to Start A Diet Program?

Have a right attitude is key to success. Having a positive outlook about the outcome of your new diet will keep you focused and help you stick to it. Feel good about yourself and journey you are about to take and you will stay motivated.

Seek Advice from a Pro

Before starting any diet and/or exercise program it is a good idea to consult with a fitness professional (physician, nutritionist or personal trainer). They can help figure out which program is right for you and offer you on-going support to help your reach your goals.

Understanding Food Labels

Knowing how to read food labels is crucial to knowing what you are putting into your body. This may seem like a simple task but keep in mind that manufacturers want you to buy their product and are trying to make it seem as nutritious as possible. Here is some labeling terms that you may run into:

• "Low Calorie " = Contains no more than 40 calories per serving.
• "Reduced Calorie" = Contains 25% fewer calories per serving than regular product
• "Calorie-Free" = Contains less than 5 calories per serving
• "Low Sodium" = Containing 140mg of sodium or less per serving.
• "Very Low Sodium" = Containing 35mg of sodium or less per serving.
• "Fat-Free" = Contains no more than 0.5g of fat per serving.
• "Low Cholesterol" = Contains no more than 20g of cholesterol and less than 2g of saturated fat per serving.
• "Low Fat" = Contains no more than 3g of fat per serving
• "Lean" = Contains no more than 10g of fat, no more than 4.5g of which is saturated fat, also contains less than 95mg of cholesterol per serving
• "Extra Lean" = Contains no more than 5g of fat, no more than 2g of which is saturated fat, also contains less than 95mg of cholesterol per serving
• "Free", "No", "Zero" = Containing no amount, or a trivial amount
• "Sugar-Free" = Containing less than 0.5g per serving
• "Good Source" = Provides 10%-19% of Daily Value per serving
• "Light" = Can mean one of three things:
a) provides 1/3 fewer calories or 1/2 the amount of fat as the regular product per serving
b) if it's a "low fat", "low-calorie" food, it can be called "light" if it provides 1/2 the normal fat present
c) can be referring to the actual color of the food itself

4 Yoga Must-Haves

If you are going to spend your hard earned money on fitness gear, you want to make sure that it will enhance your yoga experience. Here are 4 things that no yogi should live without:
A yoga mat - they are lightweight and non-slip
A stylish carry-all - a girl can be practical and trendy too!
Comfortable Yoga Wear - You should wear loose-fitting (not baggy) clothes.
A Water Bottle - You really can get dehydrated during your practise, so drink up!

Rev Up Your Workout With Interval Training

Interval training involves working at varied intensities in order to challenge your cardiovascular system. It is a great way to mix up your workout and helps you beat your fitness plateau. A great place to start is to do high intensity training for 2 minutes followed with low intensity training for 2 minutes. Once you have mastered this interval, mix it up!

Learn Where You Spend Your Money

Billions of dollars are spend every year on the diet industry. The plan you choose has to suit your needs – if you don’t like to exercise around other people, joining a gym is not a great investment. Remember you don’t need to spend a lot to be successful – start with a great pair of athletic shoes!

Pilates for Everyone

As pilates continues to grow in popularity, it is time for you to get in on the action! Even with no prior pilates experience, once you have a primer on the movements and philosophy, you will reap the benefits. Sign up for a class so an instructor can help your perfect your technique and then take it on your own. You will feel leaner and stonger and have better body awareness using muscle the you never knew you had.

The Time Is Now!

It is never to late to start an exercise program - just take it slow! Start now by walking a few minutes a day or add a few more vegetable to your plate at dinner – the small changes you make now will help prepare the body for a more vigorous fitness program.