Trusted Tips and Resources

Trusted Tips & Resources

Trusted Sara's Trusted Saskatoon 2018 Fitness Focus Challenge Week nine: Rowing is hard

Trusted Saskatoon owner and founder Sara Wheelwright accepted a fitness challenge from the excellent team at Trusted Saskatoon gym Fitness Focus. 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!  


WEEK 9 - NO TAKING IT EASY!  

Let's start by giving my trainer Denise some kudos! This woman is an inspiration and so dedicated to fitness it is mind-blowing. She competed in Vancouver and as you can see she was in staggering shape. ( I think she should have won - but what do I know) She has been a big part of my fitness journey and there have been times when I have just dragged myself to the gym because of her. 


 

I leave on vacation soon and I feel energized, healthy, lighter and I definitely look and feel better overall- the numnbers below really do speak for themselves. 

Thank you so much  Denise and the team at Fitness Focus for helping me change my lifestyle - I'm determined that I am not going back!   

SARA'S PROGRESS BEYOND THE BIKINI 

So its all great that I look better in a bikini - but true fitness is more than just being lean.

STRENGTH -FLEXIBILITY -STAMINA-  the 3 pillars of fitness. 

Strength - By doing resistance training and weight lifting I am getting stronger and I can feel my muscles and am starting to see them appear from under the layers of inactivity I'd formed over last 7 years!  

Flexibility - Stretching, stretching and exercises like yoga. If you aren't flexible you will hurt yourself- so I stretch before and after every workout. 

Stamina- Physical fitness is key to a long life and good health. Your body’s capacity to transport and use oxygen during exercise (VO2 max) is the most precise measure of overall cardiovascular fitness.  Changes in VO2 levels equate to changes in aerobic fitness and this, in turn, can affect your chances of getting a cardiovascular and pulmonary disease....so this number is IMPORTANT! 


After punching in the numbers my results were provided and they matched up exactly with what my Fitbit has been showing me. 

In the first 2 screenshots, you can see that I  have VO2 of 41 - this is an excellent score for a 44-year-old woman ( It increased from a VO2 of 35 in April) - and I have the same score as an average 29-year-old woman. Woo Hooo!! 


 
 

The next 2 screenshots clearly show the change in my resting heart rate (RHR) 

Resting Beats Per Minute (BPM).

   

What the RHR Numbers Should Say

According to the National Institute of Health, the average resting heart rate for adults is between 60-100 beats per minute. Well-trained athletes tend to fall somewhere between 40-60 beats per minute. Regardless of what your RHR is, that first baseline measurement will be an important number by which you’ll be able to spot trends over time. 

This is why it is important to regularly check your RHR.

1. If, for example, you notice that your RHR is rising, it could be an early warning sign of a heart problem. Much research has been devoted to demonstrating the link between elevated heart rate and the development of conditions such as hypertension, atherosclerosis, and other cardiovascular diseases.

2. Alternatively, you can also experience a reduction in your RHR as a result of increased fitness, meaning your heart is working more efficiently. These numbers can be especially motivating as you progress through a workout program or training regimen. When you notice your RHR slowly declining over weeks and months, it’s an indication you’re getting fitter. ( THATS ME!!) 

Methods for Lowering Resting Heart Rate

There’s a reason they call them “cardio” workouts. As previously noted, exercise is perhaps your best bet when it comes to decreasing your resting heart rate and boosting heart health. Going hand-in-hand with that is good nutrition and achieving a healthy weight. Hydration also plays a role in keeping your heart healthy. To be sure, good hydration means your heart doesn’t have to work as hard to pump blood through the body. This thereby increases the overall efficiency of your cardiovascular system.

Another factor that can increase your risk of heart issues is a poor sleep over a prolonged period of time. When you get the right amount of high-quality sleep, blood pressure and heart rate drop overnight, giving your heart a break.  What’s more, not enough sleep has also been connected to weight gain which is yet another factor that can affect resting heart rate and heart health.

Want to see where you rank for your age? 

Based on the extensive research of The K. G. Jebsen Center of Exercise in Medicine at the Norwegian University of Science and Technology, you can easily estimate your fitness level by answering a few questions. Simply click on this link to find out. www.worldfitnesslevel.org 



 



ROUNDUP

Postive of week 8-9

  • I have lost 10lb
  • I feel energized and I am looking forward to working out. 
  • Cardio is easier! 
  • I feel the urge and the energy to do things I never had time for before - cleaning out closets and draws! 
  • My resting heart rate has dropped from mid 80s range in April to high 60's in July!! 
  • I have the fitness of an average 29year old! 
  • I worked out 12 days in a row!! 
Negatives from week 8-9

  • Darn friends - I just am not good at just hanging out without a drink!  
  • Had a few cheat days for food because we had house guests. 
  • I have not hit my weightlooss goal - but that is because of mey cheats - I take full responsibility. DRAT
Goals for vacation 

1. Eat mindfully - 2 meals of each day to be healthy choices( so hard in Scotland !!) 
2. Walk walk walk everywhere 
3. Take my work out gear with me and actually use it. 
4. Try NOT to overindulge drinking - this is particularly hard in my hometown in England and on Islay- the home of the best Scotch in the world!  

 Wish me luck. 

Gravel Road Safety Tips From Trusted Saskatoon Auto Body Shop Superior Auto Body

Superior Auto Body has been in business since 1961, and SGI accredited since 1982... There are many reasons they have so many loyal longstanding clients from all over the city, but mostly it is the small, personal touches that they offer to people who have been unfortunate enough to require their services. They offer newer model courtesy cars and vans for their clients.. and to help out they will actually pick up your vehicle and take it to your SGI appointment for you and deliver the courtesy car to you at home... Superior take pride in their workmanship... as they always say, "When we get through it's just like new".


Superior Auto Body is a TRUSTED SASKATOON AUTO BODY shop…you will not regret choosing them!

Auto Body Experts at Superior Auto Body Saskatoon Give Gravel Road Safety Tips


As we all know, living in Saskatchewan you're bound to drive on a gravel road sooner or later. Make sure you're prepared properly! Here is a few tips from the experts themselves at Superior Auto Body:

Gravel roads are a part of life in Saskatchewan. They all have 1 thing in common: they can be dangerous. On average in Saskatchewan, rural municipal and roads on First Nation communities are the scenes of nearly 7,200 crashes each year. These collisions result in more than 1,000 injuries and 32 deaths annually. You can help protect yourself and your loved ones by following some basic gravel road safety tips:

Slow Down on Gravel Roads

Even the best-maintained gravel roads have rough sections and loose gravel that require lower speeds. Gravel roads without posted limits are 80 km/h zones, although it’s important to remember that this speed is for ideal conditions only. Your tires are another important reason to slow down. They have less traction on loose gravel, which can increase your risk of a collision when you accelerate or turn a corner. To get the most out of your tires, accelerate and brake gradually to avoid skidding. Also, try to avoid swerving to miss animals or objects on the road. Your vehicle may slip or even roll over. Remain calm if your vehicle begins to skid. Take your foot off the accelerator and declutch or shift into neutral. At the same time, look where you want to go and steer in that direction. Once you have regained control of the vehicle, resume driving at a lower speed.


Stay on the Tracks

When driving on gravel, it’s a good idea to drive in the tire tracks already on the road. This holds true even when there is only 1 set of tracks in the road’s centre. If you climb a hill or meet a vehicle travelling from the opposite direction, be prepared to slow down and pull over as far to the right as possible. Large trucks or farm implements may even require you to stop. Be careful when pulling over to the right because you risk slipping into the ditch if your tires go off the packed surface. If you find yourself drifting off the road, don’t slam on the brakes. Slow down gradually and then steer back onto the road.

Back Off




It takes longer to safely stop on gravel roads, and dust can greatly decrease your visibility. Even under the best conditions, it’s best to allow at least 6 seconds of following distance on gravel. If the conditions are less than ideal, you need to leave an even bigger gap between your vehicle and the 1 ahead.

Light It PP

Whether you’re enjoying an afternoon jaunt or making a twilight trip home, your headlights should always be on, especially if you’re driving on gravel. They help other drivers see you sooner than they otherwise might, ensuring you and all your precious cargo make it home safely.

Looking to read more road safety and auto body industry articles?? You can read more of Superior’s tips and autobody articles by clicking right here.








Find Superior Autobody Online at http://www.superiorautobodysk.com/  or go to their listing in AUTO BODY here, or Go visit them at Ave Q South ... they are on THE Saskatoon directory of excellence ..they are your Saskatoon Auto Body experts!



Thinking of Selling Your Home? Trusted Realtor Marla Janzen Has You Covered

Marla Janzen is an award winning SASKATOON REAL Estate expert she takes action to sell her client's homes and find them the perfect new place to live while negotiating the best terms and price possible. She loves what she does and takes great pride in providing excellence in customer service to all of her clients. 

Marla Janzen is a  TRUSTED SASKATOON REAL ESTATE EXPERT listed on the SASKATOON DIRECTORY and she loves to provide Trusted Saskatoon real estate Tips that help the public!


Thinking About Selling Your House? Use Trusted Saskatoon Realtor Marla Janzen


Selling your home?

Overwhelmed with the multitude of options available to you to sell a home? Are you unsure of how to determine a fair and accurate market price?Do you just want to get the best price for your home AND sell it in a reasonable amount of time?

If you answered YES to any of these questions, it sounds like you need the help of MARLA JANZEN!

Marla not only has the experience needed to sell a home in the current market, but she is also committed to providing superior customer service. Choose to work with Marla to sell your home and see what it’s like to have a stress-free selling experience.

Marla’s Selling Process Includes:


- Establishing correct pricing for your home: 


  • When potential buyers look to obtain financing, the appraised value of your home is taken into consideration by their lender. A Trusted Saskatoon Realtor like Marla has access to the same database as appraisers to determine your property value so she can price your home right from the beginning. 
  • Marla factors in information on similar properties in your area, homes with the same square footage, and other comparisons to value your home.

- Making your home attractive to buyers:


  • First impressions matter, and Marla wants potential buyers to imagine themselves in your home, making it their own.
  • Marla works with a professional photographer to get the best quality pictures of your home



  • She will do a run through of your home room by room to get it 'sale ready' by providing that expert opinion and design eye and give tips and tricks for reducing clutter, moving furniture around, etc.
  • Marla also works with a professional home staging company who she will happily recommend to you if you want to do a full stage of your home to sell it! 

- Marketing of your home:


  • Marla creates and manages the listing of your home on mls.ca which reaches a large pool of potential buyers.
  • Marla is part of Trusted Saskatoon, a local directory of trusted businesses and was their first real estate partner who came on board when the directory launched in 2011.

- Providing top quality customer service:


  • In every contact, Marla works hard to ensure you're completely satisfied. She handles the coordination of viewings that work for you, open houses that make sense, all with the goal of finding the right buyer for your home. 

  • As part of Trusted Saskatoon, Marla is contractually obligated to uphold the Trusted Guarantees, and that includes committing to providing excellent customer service. 
Read what Marla's Clients Have to Say About He

“Marla continues to be a superstar. This is our third home that she has helped us purchase and always goes over and beyond any expectations we have. I couldn’t imagine that anyone would want to use any other realtor in Saskatoon and area to help them buy or sell their largest investment! Thank you, Marla Janzen. You rock our world! Marla continues to work past possession to help ensure every detail of the contract is adhered to. Top notch quality and effort. What would we do without Marla!” The Dale's

To read more testimonials about Marla Janzen, view her listing HERE

Find Marla Janzen Online at www.marlajanzen.com   she is a Century 21 Fusion Realtor an Marla Janzen is TRUSTED SASKATOON REAL ESTATE EXPERT


Buying a home? Work With Trusted Saskatoon Realtor Marla Janzen!

Marla Janzen is an award winning SASKATOON REAL Estate expert she takes action to sell her client's homes and find them the perfect new place to live while negotiating the best terms and price possible. She loves what she does and takes great pride in providing excellence in customer service to all of her clients. 

Marla Janzen is a  TRUSTED SASKATOON REAL ESTATE EXPERT listed on the SASKATOON DIRECTORY and she loves to provide Trusted Saskatoon real estate Tips that help the public! 

Considering buying a house in the near future? Whether it be a first home, upgrade, downgrade, or whatever the reason Marla Janzen can sell you the house you've been dreaming of!

Buy a House From Trusted Saskatoon Realtor Marla Janzen


You will not be disappointed from an experience to work with Marla Janzen while buying a home! You can listen about what clients had to say about Marla on her listing here.

Ask Yourself A Few Questions:


Are you hunting for the perfect home?

Do you find it hard to keep up with the new properties on the market?

New to the city and don't know what area to buy in?

If you answered YES to any of these questions - you need to call Marla Janzen AS SOON AS POSSIBLE!



Whether this is your first time buying a home, or you're an experienced buyer, using a Trusted Saskatoon Realtor like Marla means you've got someone who has your best interests in mind. 





Buying a Home From Marla Means You Have a Trusted and Experienced Agent Who:


  • Finds and researches all properties that you're looking for that meet your criteria - even the ones she isn't the selling agent for.
  • Arranges viewing appointments with sellers and their agents that work around your schedule.
  • Negotiates offers on your behalf.
  • Provides you with trusted and reliable recommendations for other services needed during purchase like a lawyer and mortgage broker. 


Did You Know?

Marla will pull a list of all houses available on the market that suit your needs from multiple sources. She can then represent you so you don't have to contact multiple agents to view the properties they have for sale!









Find Marla Janzen Online at www.marlajanzen.com   she is a Century 21 Fusion Realtor an Marla Janzen is TRUSTED SASKATOON REAL ESTATE EXPERT


Trusted Saskatoon Plumber at Perfection Plumbing Verifies Plumbing Rumours

Perfection Plumbing was founded in 1996 and is locally owned and operated. They are different than any other plumbing company in the area. In 2001 they became affiliated with a national plumbing association called Plumbers Success International. Through this affiliation, they are able to bring valuable products and services to clients that they cannot obtain from any other plumbing service company in the area.

Perfection Plumbing are Trusted Saskatoon Plumbers on the Saskatoon Directory

The Plumbing Experts at Perfection Plumbing Describe Which Plumbing Rumours Are to Be Believed!


Not all rumours and myths contain a fragment of truth. Sadly, a lot of people put too much faith in hearsay, even though much of it is unsubstantiated. As a result, homeowners everywhere have come to fear events that won’t even materialize. Luckily, you can find out which myths contain some truth and which one’s lack factual basis.


#1: A Plunger is the Answer to ALL Clogged Plumbing


All earnest homeowners keep a plunger at home. These are fine to deal with minor blockage in drains and pipes. However, using a plunger is a skill that you need to learn. Too often, people inadvertently complicate the clog because they don’t properly apply the plunger, which creates an overflow. Therefore, it’s wiser to call a trusted Trusted Saskatoon plumber to deal with this issue.




#2: It's OK to Flush Anything Down the Toilet


Your toilet is not a garbage disposal. Irregularly shaped objects from the trash can get caught and cause a major blockage in the plumbing system. Similarly, the rumour that insists it’s perfectly okay to flush cat litter down the toilet is simply bilge. Animal feces may contain bacteria and parasites proving harmful to humans and the marine life via the sewage system.


#3: Clean the Bowl with Bleach Tablets


There is some truth to this myth. Putting bleach tablets in the toilet bowl does cleanse and add sparkle to your toilet. However, do not let the tablet linger in the bowl for more than 10 minutes. Prolonged exposure to bleach can destroy the plumbing system of a toilet within six months. Flush the tablet promptly and thoroughly, and remember to use only those tablets specifically designed for toilets.


#4: A Little Drip is of No Concern



According to a recent analysis performed by the Saskatchewan Watershed Authorities, Canadian households lose 1,200 litres of water every year due to a leaky faucet. That amount of water can fill as much as seven bathtubs. Aside from their drain on water supplies and the ecosystem, leaky faucets also affect your water bill. Don’t hesitate to call a trusted plumber to fix this problem right away.

Many other myths flourish undisputed, such as freshening the toilet bowl with lemon peels. Can it work? Yes, your bathroom will smell lovely. Soon after, however, you will likely be dealing with a clogged toilet. Before doing anything, rash based on myths, it’s wise to ask a plumbing service for a genuine and verifiable answer.


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TrustedSaskatoon.com
129 21st St E #400
Saskatoon, SK   S7K 0B2
Ph: 306.244.4150

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