Trusted Tips and Resources

Trusted Tips & Resources

Trusted Sara's Trusted Saskatoon 2018 Fitness Focus Challenge -Week Two-


Trusted Saskatoon owner and founder Sara Wheelwright recently accepted a fitness challenge from the excellent team at Trusted Saskatoon gym Fitness Focus. Over the next few months, you can follow along on her fitness journey as she blogs and video journals her motivations, successes, failures, frustration and her pain as she struggles to get fit and fabulous in her forties!  

Fitness Focus Challenge -Week Two- Dealing With Temptations 


Week two was very tricky to keep on track as I was so busy, I knew it was going to be challenging, so I was concerned that it would affect my results. 
 
Trusted was in the process of moving offices, so chaos was the norm! Moving day was Friday, but there were lots of things to do before and after. I had so many deadlines that needed to be met before the move and many work meetings, not to mention kids activities, dentists appointments and other family commitments.  Also, I was going out with the girls on Saturday night - dinner plans followed by dancing at Buds On Broadway...I know that EQUALS temptation!! 

In the past, this kind of week has derailed my previous fitness/ diet attempts, so I was a bit worried I'd repeat my pattern and blame being busy for failing to keep on track.  

I'll be honest...it was not a perfect week by any means! 

I saw my trainer Denise at Fitness Focus on Wednesday at 7 am and again Saturday at Noon. She took me through 2 more of my (unique to me and my goals) weight training work out sessions that are making up the final plan. 
Her goal is to have me doing this myself,  and as such, she is creating a 2 week ( 5 days a week ) program for me to follow. I do 10-15 min cardio before our session and at least 20 mins after. In addition, I  am trying to get at least 20-30m mins of cardio a day on the days I don't train with Denise- that can be jogging, walking fast, swimming, biking, group fitness, jumping on a trampoline or cardio machines etc.. whatever I can do to move!  

The conclusion of a weights session with Denise always end with 3 sets of ab exercises. On Wednesday I found my new least favourite exercise. Swiss Ball Transfers - This medieval torture training move is where you squeeze a Swiss exercise ball between your feet and switch from feet to hands while crunching- just to make it even more friggin painful, Denise likes to keep feet off the floor at all times and insisted the ball has to go all the way over your head and touch the floor behind you. So you lay almost flat with the ball above your head - transfer in the crunch back to laying flat when the ball goes down to the floor between your feet. I told Denise I'd rather sign up to run a Tough Mudder Obstacle course than do 3 more sets of those again!
 
Check out my attempts at rope pulldown crunches at the end of Saturday's gym session- OUCH 
 

When Denise did my initial assessment she said I was eating too little and too infrequently during the workday. This meant I was essentially starving myself then feasting, which is not good for the metabolism. I think LOTS of us working Mums/entrepreneurs do this to ourselves, we get busy and simply don't stop to eat.  
I eat pretty well at home as I like to cook, so I just decided to make extra portions of healthy suppers and take leftovers to work, along with fruit and nuts to snack on.  I am trying to keep away from carbs and to drink lots more water, specifically water with lemon in it. 
                                                                      
Some tasty food from last week. 

 
I have never been a huge fan of protein shakes, but I have found a great Vanilla flavoured one by Forever Living, it's so tasty!  Shakes are a must because I struggle to eat early in the morning, it is my go-to breakfast, especially before training or I'd pass out. My favourite breakfast shake is 2 scoops Vanilla, almond milk and 2 shots of espresso with ice ...It is DELIGHTFUL!




BBQ vegetables and kebab / Asian Chicken Lettuce wraps with beet slaw 

10,000 steps a day goal. 

 

I have also been trying to get in the ' recommended 10,000 steps a day' as part of my lifestyle change.  Last week I missed the mark on Monday and Thursday - with just 8400 between both days. However, on the Trusted moving day I did over 25,400 ...moving IS a workout. 

All in all, I did over 81,300 steps last week!!

Consider this, prior to this challenge, my average number of steps in a week was around the 25,000 mark!! 



ROUNDUP

Postive of week 2 

  • I  have now lost 1.5LB total. 
  • I feel lighter in my clothes.
  • I am enjoying moving more.
  • My resting heart rate has dropped from 79 to 72BPM this is very encouraging.  
  • I can see some definition starting to show! 
Negatives from week 1

  • I overindulged on Saturday night and was hungover on Sunday, so was lazy AND we had Chinese takeout ( NOT good) 
  • Stiffness and soreness STILL.
  • I feel like I should have lost more than 1.5lb by now- then I remember Saturday and Sunday. 
  • STILL Not getting enough sleep. 
  • I really look like crap when I am working out - 💪 ( see above picture for proof ) and I hate how the tight work out clothes look. 
Week 3 goals

1. Eat better and drink less ( I see a theme here )
2. Take the 5 flights of stairs to the office instead of the elevator.
3. Park further away so I walk to work.
4. Increase Cardio on all days - I need to speed up the fat burn. 
5. Go to bed earlier!   

 Wish me luck. 

Trusted Sara's Trusted Saskatoon 2018 Fitness Focus Challenge -Week One


Trusted Saskatoon owner and founder Sara Wheelwright recently accepted a fitness challenge from the excellent team at Trusted Saskatoon gym Fitness Focus. Over the next few months, you can follow along on her fitness journey as she blogs and video journals her motivations, successes, failures, frustration and her pain as she struggles to get fit and fabulous in her forties!  


Fitness Focus Challenge -Week One


Week one was tough, I went through some pain barriers as my body reacted to the shock of change. It's quite the shift going from a sedentary lifestyle for the last few years, to working out at high intensity for 5 days in the first week.  I could barely lift my arms above my waist on Tuesday and forced myself to go jogging on Wednesday, which started the leg soreness that I still have today. I understand why so people give up at this stage. It's much easier to stop as you see very little return for your efforts. However, I know that it is how I react at this stage that will determine my long-term results. 
I cheered myself up on Thursday by booking our family trip to the UK at the end of July- so the clock is ticking and if I am to reach my weight and fitness goal I must keep this up. The 10 weeks countdown has begun! 



Postive of week 1 

  • I lost 0.5LB - I fully expected to put weight on, so this is a win! 
  • My skin looks better
  • I have more energy/motivation - even tackled some home organizing tasks I'd been putting off for ages.
  • Some extra quality time with my 14-year-old son, as he is joining me at the gym on the weekends.
Negatives from week 1

  • Drank too much wine this week - Mothers day and an event or 2 
  • Stiffness and soreness- my arms ached for the first half of the week and my legs and butt for the rest of the week.
  • I feel fat in my work out clothes - I hate the mirrors at the gym! 
  • Not getting enough sleep. 
Week 2 goals

I have a busy week with 2 conferences, moving offices and deadlines that must be met- so I need to ensure I fit in workouts, eat clean, stay away from wine and get more sleep! Wish me luck. 


Read more of Sara's Fitness journey from the beginning here:  Fitness Focus Challenge 

The Trusted Saskatoon team is ecstatic to welcome Boehm's Physiotherapy

We are very pleased to wish Boehm's Physiotherapy to the Trusted Saskatoon Health & Wellness category as Trusted Saskatoon Physiotherapists and Exercise Specialists. Our team and partners wish them a warm welcome to the Trusted Saskatoon community of locally accountable businesses run with integrity. 


Let's find out more about Boehm's Physiotherapy 

Boehm's Physiotherapy Clinic is owned and operated by husband and wife, Brad and Peri Boehm. They are located in Martensville, a short drive north of Saskatoon and from communities such as Rosthern, Osler, Dalmeny, Waldheim, Langham, Warman, Hepburn, and Aberdeen. Thier team of physiotherapists at Boehm's are professional and passionate. Their focus is high-quality care and individualized treatment, delivering an understanding of your injury and knowledge of future injury prevention methods. Their treatment programs are tailor made to you and your recovery goals. They want to see you return to the everyday activities you enjoy most. 


We spoke to many of their clients, and we are happy to report that every one of them shared how happy they were with Boehm's! We call references personally to conduct a survey of their client experience. This is because we verify all of our applicants prior to them becoming Trusted Directory partners - click here to read more about the unique Trusted verification process.


After hearing all the great things their clients had to say about her personal experience, Trusted Saskatoon team member Anna checked out Boehm's Physiotherapy herself. Listen to what she had to say below:


"I've had back and neck problems on and off for over a decade and there rarely is a day that goes by that I don't feel some discomfort. I have tried everything from physio, massage, chiro to yoga and more. My appointment with Brad was not like other physio appointments in the past. He really took the time to review my health history and to test my range of motion sitting and standing. He explained that often times we can feel pain or discomfort in different areas of our body but the trigger will be somewhere else. He explained to me how he wants to work slowly to release these muscle patterns so that my body can release them and then we can look at strengthening my body. After he worked on a few points on my ribs my neck could move better and my hips. I definitely felt better than I have in a long time and am excited to see where this goes. Brad and his team definitely aren't about band-aiding the pain, they want to ensure that they are helping to eliminate them. Definitely worth the short drive to gain results in your health and wellness! " -Anna Kunz





Boehm's have a history of helping their clients achieve their health and wellness goals. Brad and Peri launched their own physiotherapy clinic 14 years ago. Brad has been a practising physiotherapist for over 20 years and he has treated 1,000’s of patients while gaining more knowledge and experience. He has changed so many people’s lives by sending them onto the road to recovery. Peri Boehm has been the head of reception ever since the launch of the business. She is also the general manager and handles inquiries such as billing. When you walk in, her smile will make you feel at home! 





The Trusted Saskatoon team are thrilled to give Boehm's Physiotherapy 'The Thumbs Up' - welcome to the Trusted Saskatoon Community!  Check out their listing here: Boehm's Physiotherapy are Trusted Saskatoon Physiotherapists and Exercise Specialists!


Trusted Saskatoon Pharmacy Brings Care to Our Senior Citizens

Since 1994, Cheetham's Pharmacy has served their customers in Saskatoon and area, offering professional advice and exceptional service.  They have the education, knowledge, experience and skills to offer a wide variety of health care services with a focus on offering exceptional service that goes above and beyond when it comes to their customer’s health and needs.  

Cheetham’s Pharmacy is your Trusted Saskatoon Pharmacy


Bringing Care to Our Seniors!

Cheetham's Pharmacy has embarked on a journey to enhance the total care the seniors in our community are getting. Many of our seniors are living longer and doing quite well, being active and independent well into their 90’s. However, not all seniors are doing so well. Many have lost their independence and live with multiple medical conditions. In many cases mobility has become a huge problem.

Cheetham’s Pharmacy has always believed in excellent customer service as one of our core values. From the beginning, Cheetham’s Pharmacy has provided FREE prescription delivery. Realizing that many seniors were no longer driving, Cheetham’s Pharmacy added a FREE senior’s shuttle for medical appointments. Next came FREE basic foot care after recognizing that many seniors were having trouble managing their own foot care.


As the care from Cheetham’s Pharmacy became known to the senior’s community, demand for this special care and commitment to senior’s wellness has resulted in expanded space, technology, and staff.

Cheetham’s Pharmacy has specialized pharmacists to take senior’s wellness to the next level. The traditional model of the pharmacist behind the counter is changing with Cheetham’s Pharmacy, we are now bringing our pharmacists to our seniors both in care homes and those independently living. At the senior’s home, the pharmacists at Cheetham’s Pharmacy provide periodic medication reviews, minor ailment prescribing, consultations with our affiliated physicians and their care givers.