Design Fitness Centre
168 Lexington Court, Unit A N2G 4R4 Waterloo, ON, Canada

What’s your workout WHY? Become part of the Active Aging Movement - Connect with Design Fitness Centre for Online Fitness Classes, Programs, and Challenges for anyone beyond 45+ www.designfitnesscentre.com

Are you feeling more flexible yet from this week’s Sun Salutation Challenge? One way to get even more out of your sun salutations during our challenge this week is to use your breath to power each move. Each time you move into a new part of the posture, you inhale or exhale (through your nose, if at all possible).... As an example, inhale as you reach your arms overhead, exhale as you go into a forward bend, inhale and lift your chest, exhale and step back, etc. It really does make a big difference in how the salutations feel. They flow more naturally, and you might even notice you break more of a sweat! Try it and let me know how it goes! Become part of the Active Aging Movement - Connect with Design Fitness Centre for Online Fitness Classes, Programs, and Challenges for anyone beyond 45+ www.designfitnesscentre.com

This simple, sweet & spicy tea is perfect as a pep-up for dreary days and it’s also great to help soothe your stomach. It’s delicious warm or cold! You can customize this to suit your tastes by adding more ginger or cooking longer, to infuse more ginger taste. If you like it SPICY ... add a dash of cayenne. FRESH GINGER TEA... (makes 2 servings) 2 tbsp fresh ginger root, peeled & cut into thin slices 4 cups water 1 tbsp honey Juice of half a lemon or lime (your choice) Place the ginger in the water in a medium saucepan and heat to boiling. Let simmer for 10-20 minutes (the longer it simmers, the stronger the taste). Remove from the heat and strain to remove ginger. Add the honey and juice to taste. Enjoy! Become part of the Active Aging Movement - Connect with Design Fitness Centre for Online Fitness Classes, Programs, and Challenges for anyone beyond 45+ www.designfitnesscentre.com

FOOD OF THE WEEK GINGER Do you like the sweet-spicy taste of ginger? It’s in a lot of Asian recipes and is actually related to the superfood turmeric. ... Its main component, gingerol, gives it most of its nutritional power, which includes anti-inflammatory and antioxidant benefits. Among ginger’s many benefits: it helps fight nausea and indigestion, soothes muscles and arthritis pain, is linked with lower blood sugar and cholesterol, eases menstrual cramps, and is good for your brain. Plus, it can give your recipes a LOT of flavour for very little $$$. You can store unpeeled ginger root in the refrigerator in a resealable plastic bag (tip: remove as much air as possible from the bag before sealing it!). After you cut the ginger, be sure to blot dry the cut end before you store it. Try adding it to stir-fries, teas, salad dressings, and anything else that can benefit from ginger’s gentle heat. REFERENCE: www.healthline.com/nutrition/11-proven-benefits-of-ginger Become part of the Active Aging Movement - Connect with Design Fitness Centre for Online Fitness Classes, Programs, and Challenges for anyone beyond 45+ www.designfitnesscentre.com

WEEKLY CHALLENGE! I have got something FUN for you this week! Have you heard of Sun Salutations?... You are in for a treat because this week we will be starting our days with an easy flow of exercises that will help you feel more balanced, limber, and strong. Welcome to your Sun Salutation Challenge! Each morning this week, your challenge is to do 4 rounds of salutations! A little primer: sun salutations are a series of basic yoga movements that stretch and strengthen nearly every muscle in your body! Doing 4 rounds of them should take you less than 10 minutes, and you might even find they are useful as a workout warmup, cooldown, or way to stretch your body whenever you’re feeling tight, stressed, and tense! Here a short video that explains how to do a sun salutation: https://youtu.be/S90-kwGhrnw Try it! It’s great for your circulation, energy, and releasing tension stored in your body! Are you joining us?! Become part of the Active Aging Movement - Connect with Design Fitness Centre for Online Fitness Classes, Programs, and Challenges for anyone beyond 45+ www.designfitnesscentre.com

Past or present! Who would you be? Become part of the Active Aging Movement - Connect with Design Fitness Centre for Online Fitness Classes, Programs, and Challenges for anyone beyond 45+ www.designfitnesscentre.com

Thank you for visiting Design Fitness Centre & Beyond 50 Fitness - we specialize in exercise and movement for Active Aging for ALL ADULT AGE GROUPS! The way we look at and perceive Aging is changing. As a culture, we are living longer - but in some cases not necessarily better because of habits, lifestyle, and acceptance of perceptions of aging. Exercise can help us feel good and look good. Exercise can also reverse and improve conditions that to-date have been expecta...tions of getting older. We can't change the fact that we are going to age, but we CAN change how we are going to age! Design Fitness Centre is now offering online virtual classes that you can do in your own home with little to no equipment, and just a space amount of space. It's as easy as clicking a button. Please visit www.DesignFitnessCentre.com for more information as to how you can get moving and feeling great. The studio will be open again soon, with limited participation to keep everyone safe and healthy. If you are Beyond 50, we would love for you to follow this page and join in with like-minded individuals, however, please remember that comments can be taken a couple of ways and any rude, unnecessary comments will be immediately deleted. Any promotion unless it fits with our community will also be deleted.

What are your New Year goals??

When it comes to starting a fitness routine there are only 2 ways to do it ... The WRONG way - Jumping in headfirst into an intense workout routine that leaves you sore, time-strapped, and exhausted. ... The RIGHT way - Following a proven gameplan for getting started in a balanced way that keeps you motivated! If you're near, at, or beyond 50 - we need to keep our immune systems working optimally. Part of that is being fit - perhaps fitter than you are right now. That's why I've put together my new FREE Beginner Fitness Quickstart Guide! In it, I give you a complete roadmap that outlines what to do, how to do it, and when to do it as you take the first few steps of your fitness journey. You’ll get a complete 14-Day Workout Plan balancing strength, cardio, and flexibility (no fancy equipment needed!) ... An some of my BEST tips and strategies to help you get (and STAY) motivated! Want a copy? Just message me in the comments below and I'll send you a copy.

ALCOHOL-FREE WEEK - December 7 - 13th WEEKLY CHALLENGE! When was the last time you went an entire week without any alcohol (even wine)?... That’s this week’s challenge, a 100% ALCOHOL-FREE WEEK! This is a great chance to tune into your body’s cues and see if you notice any changes in how you feel physically, your mood, your energy, your ability to focus, and also your sleep. When it comes to alcohol and your body, the relationship definitely falls into the it’s complicated category. Some studies suggest possible health benefits such as a reduced risk of heart disease from moderate wine intake. But other risks could include higher blood pressure, liver damage, some forms of cancer, and elevated triglycerides in your blood. Plus, there are all of those extra empty calories that come along with it. What do you say!? Are you up for the Alcohol-Free Week Challenge!? Drop a comment below and let me know if you’re in ... REFERENCE: www.eatright.org//dietary-/eat-right-and-drink-responsibly

Last chance to vote is September 27, 2020 to keep Design Fitness Center on the map in the Health, Wellness, Fitness, and Beauty category for 2020. If you haven't already voted, you can cast your VOTE at; https://www.therecord.com///health-wellness-fitness-beauty Categories - Fitness Club, Personal Training, Yoga, Zumba... Thanks Gang for your amazing support!

I DARE YOU TO TRY THIS AT ALL OF YOUR MEALS TOMORROW . it’s a lot harder than you might think!!! It’s to SLOW DOWN when you’re eating by at least 50%. Take your time and really CHEW your food. You get extra credit for turning off all distractions when you’re eating, too no TV and no phone!... Studies show that people who say they eat fast gain weight over time and are more than 115% (!!!!) likely to become obese. Plus when you take your time to actually TASTE what you’re eating, you get to enjoy it more, and your digestive system has a much easier time doing its job! Bonus, over time it can help you overcome cravings. Are you going to take me up on the challenge? Let me know in the comments! REFERENCE: www.healthline.com/nutrition/eating-slowly-and-weight-loss

When do YOU get cravings the most - afternoon or nighttime? Let me know in the comments below.

Voting for Readership Awards has begun! Design Fitness Centre has been nominated in Four (4) categories - Fitness Club, Personal Training, Zumba and Yoga. Terry has been nominated as a Zumba Instructor. That is 5 votes in total (wink, wink)... Below is the link - Readership Awards 2020 https://www.therecord.com/readersch//design-fitness-centre

Can you guess what one thing improves your self-esteem, body image, and perceived feelings of fitness? It’s working out! Researchers found that people who reported being physically active scored higher on ALL of those markers, according to a study in the journal Neuropsychiatric Disease and Treatment. ... The study involved adults who worked at a university and tracked the relationship between how active they were to their feelings about their self-esteem and feelings about their body. Interesting, right? You’ve probably already heard that exercise helps release feel-good hormones like endorphins, but this takes it a step farther to include overall body image and self-esteem! Takeaway: In addition to all its other amazing health-promoting benefits, working out also can help boost your confidence and your body image! REFERENCE: www.ncbi.nlm.nih.gov/pmc/articles/PMC5068479/