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#worlddiabetesday
3mins read

#worlddiabetesday

Someone somewhere has been diagnosed with prediabetes this month. 


It might come as a shock. After all, who really thinks about it, until the Dr forces us to.


This is not the hereditary kind that is not preventable and requires insulin to control. 


Prediabetes leads to Type 2 diabetes, sometimes called Onset Diabetes, and is a disease that’s becoming more common but unnecessarily so. There are lifestyle choices that affect the onset of type 2 diabetes, so it is also called a lifestyle disease. Chances are you know someone who has this type of diabetes. Especially if you are over 50. 


It’s of interest to me because I know that this disease can be prevented and reversed with some simple habit changes. My mother had it and she was poking herself all the time to test her blood sugar. She also got glaucoma, an eye disease that’s associated with diabetes. She suffered more from that, I think.


The choices you make now can influence whether you will be dealing with this disease in the future. It’s easy to ignore what we don’t have to face every day, until we do.


So I hope this is helpful for you.


An interesting fact: As obesity rates continue to rise, so do rates of Type 2 diabetes. You can prevent and treat both issues at the same time.


Here are a few tips if you need to re-focus on your health.


  1. Move more daily.

Walk every morning and after dinner. An after-dinner walk is especially helpful to control blood sugar levels.


  1. Eat well. 

Eat enough. But eat the good stuff, nutritionally. Use food as fuel, not as your anti-depressant, stress-fix, or boredom buster. There are healthier ways to deal with that. 


  1. Focus on Fiber

By slowing down the digestive process, fiber helps lower blood sugar levels, and therefore, insulin levels, helping to prevent and treat excess fat storage and Type 2 diabetes.

Good sources of fiber: Lentils and other dry beans and legumes, whole grains, nuts and seeds, edamame, sweet potato, apples and berries of all kinds.


  1. Swap the calorie-rich Carbohydrate foods for Nutrient-rich Carbohydrate foods

Healthy sources of carbohydrates in the diet include essential nutrients and fiber. However, many people eat far too many foods that lack the nutrition and fiber but elevate their carbohydrate intake - examples would include any foods with added sugar and those made with flour (ya, that’s bread, guys). Healthy sources of carbohydrates are also good sources of fiber - fruits and vegetables, legumes and dry beans, quinoa, and unrefined grains as some examples.


Education is power, but not if you don’t take action. 


Maybe you could have that check-up you’ve been putting off for a while.

Or re-stock your pantry with healthier options.

Plan ahead for your next grocery shop.


Now, let’s go get that walk in!

Improving Mental Health Naturally and Effectively
2mins read

Improving Mental Health Naturally and Effectively

I believe we all deserve to feel good about ourselves. Some people struggle with this more than others. Something I’ve found very helpful for me, turns out to be one of the top strategies for dealing with mental health on a wider scale.


One of the BEST things you can do to show yourself some love and support is to MOVE your body – regularly and intentionally.


When you exercise regularly, your body just plain FEELS and FUNCTIONS better from the inside out. And it’s not just your body but your mind that feels and functions better. That’s what I’m talking about! Movement is healing.


Here’s a list of just some of the many benefits related to mental health: 


1. better mood 

2. reduced stress

3. relieves tension in the body and promotes relaxation

4. reduced anxiety 

5. reduced depression 

6. boosts self-confidence

7. Improved brain health (replenishing blood vessels and brain cells)

8. Improved brain function (slows cognitive decline and improves memory, focus).

9. better sleep (both quality and quantity). When we sleep better, we think better.

10. Increased energy - yup, expend energy to gain energy! When we feel more energetic we just feel better, physically and mentally.


If you want to feel better about yourself, get moving.


Is there anything in this list that you could benefit from?

Connect and stay engaged with your wellness community.

Subscribe to the PromptHealth newsletter for monthly updates.

The Real-Life SuperWoman
1min read

The Real-Life SuperWoman



I've been a certified personal trainer specializing in women’s fitness since 2013, and more recently, a 500-hour trained yoga teacher. Rather than go on about me, here's one of my clients demonstrating the TRX SuperWoman. I've been her proud coach since October 2020! Let her WOW you!

.

Who wants to give this a try?


Let's connect if you want to see if personal training or private yoga with me is right for you.


https://www.moniqueshapirofitness.com/

Sign up for yoga, leave with so much more
2mins read

Sign up for yoga, leave with so much more


Sign up for yoga, leave with so much more


Maybe we didn’t need a pandemic to illustrate the connection between exercise and mental health.


Exercise, especially yoga, tends to keep the mind from spiraling, and can be a very effective tool to stay in the present moment.


I’m very grateful to have a small space in my home where I can offer clients personal training or private yoga.


Most often, my clients are women who prefer the smaller, judgment-free environment of my private in-home studio.


With me, they have shared that their sessions over the past 2 years have had a strong positive impact on their mental health.


Although I offer fitness and yoga, my clients receive so much more out of their sessions than mere physical progress.


I take nothing for granted. I am filled with gratitude and honour each session.


I can easily list 3 things that have boosted my mental health the most, during these challenging times:

  • My clients
  • The virtual yoga community I stumbled upon winter of 2021
  • My dog 


For anyone who wishes to share here in our community, what has helped you to deal with the pandemic? Answers do not have to be fitness related. 


https://www.moniqueshapirofitness.com/

10 Nutrition and Fitness Tips to Breeze through Menopause and Stay Healthy and Fit as You Age
3mins read

10 Nutrition and Fitness Tips to Breeze through Menopause and Stay Healthy and Fit as You Age

More than 90% of older adults have at least one chronic condition, and more than 75% have more than one. Plus, these figures are even higher for women than for men.

 

Natural changes like menopause and family medical history play a part, but healthy lifestyle choices can help you stay strong and healthy in the years ahead.


 Here are some tips to help make aging healthily a breeze.


1. Manage stress. Stress can aggravate hot flashes and other symptoms of menopause. Regular exercise helps alleviate stress and boost our mood, as does journaling, practicing gratitude, prayer, and positive thinking.

2. Limit alcohol and caffeine which can trigger hot flashes and increase inflammation and the chance of other health concerns.


3. Move more and eat more mindfully to combat the dreaded middle-aged weight gain. Your metabolism slows down as you age. The distribution of your body fat changes too, so more of those pounds wind up around your waist, increasing your risk for heart conditions and diabetes.


4. Eat soy. Many women find relief from menopause symptoms with soy and supplements, even though studies give conflicting results. See if tofu and soymilk work for you.

 

5. Eat more fiber and less saturated and trans fats to keep your heart healthy.  Most nuts and seeds are great sources of healthy fat.


6. Get your heart pumping. Aerobic exercise will help your heart stay strong and healthy while aiding with weight loss and reducing the risks of other diseases.

7. Build muscle. You can slow down muscle loss, and thicken your bones with strength training. Lift weights or use your own body weight for resistance, (think squats and pushups). Work hard enough to feel the challenge to build your strength and avoid osteoporosis. You don’t need to worry about ‘bulking up’.

8. Monitor your blood pressure. A vegetarian or low-fat diet has shown to reduce the risk of rising blood pressure and resting heart rate with aging. Losing weight, exercising, and limiting salt and high-fat foods may help you to avoid needing medication.

9. Screen for cancer. Age increases your risk for many forms of cancer. So do some foods, like red meat. Stay active, eat more vegetables, and reduce your red meat intake. Talk with your doctor about screening tests that spot cancers early when they're easier to treat and cure.


10. Ask a fitness professional for help.  Would you like to move, look and feel better with the strength and energy to enjoy the best years of your life? Contact me to find out how I can help you do just that!

An invitation to start private yoga with me.
2mins read

An invitation to start private yoga with me.

I’ve been a personal trainer specializing in women’s fitness since 2013. 

 

For me, yoga began as a desire to learn all the physical poses. However, it evolved into so much more, offering me a way for me to change my narrative during difficult times. 

 

Where regular strength and cardiovascular training fell short, yoga nourished and calmed my mind, energized, and nurtured my body. 

 

As I pursued my 500-hour yoga teacher education, I discovered the multi-layer effect of yoga on emotions, feelings, and, of course, the physical body. 

 

Then, the pandemic made yoga an essential service I’m grateful to be able to offer. 

 

I knew we could all collectively benefit from yoga during a pandemic. And as a fitness professional, I was confident that I could guide clients through a practice and allow them to enjoy similar benefits. 

 

My style of yoga is gentle, paying close attention to posture and spinal alignment. We always move safely, with intention, harmonizing breath with movement. 

 

This style helped clients to develop a deeper body awareness and feel renewed in body and mind. 

 

I invite you to reach out and connect. 

 

Namaste.


https://www.moniqueshapirofitness.com/

3 Snow Shoveling Solutions to Combat Your Back Pain
4mins read

3 Snow Shoveling Solutions to Combat Your Back Pain

January has come again, and this time of year often brings frigid temperatures and a healthy amount of snow. Whether you shovel or snow blow, the process of clearing snow is not an easy task, and you are often left feeling like you have done a full workout. Back pain is a common side effect caused by shoveling snow, and when winter lasts as long as it can here in Canada, it is important to know how you can get help.


Effects of Shoveling On Your Back

For what seems like a simple task, shoveling actually places a lot of stress on the body. First and foremost, you are lifting a lot of weight with your shovel. Six inches of snow covering a standard double driveway can carry a weight of up to 1,500 pounds! A single shovel load can weigh up to 25 pounds, which is a lot of weight being moved and a lot of stress on your back. Repeated movements and twisting your body can cause pain as well, not to mention the added strain caused by extreme temperatures. Essentially, shoveling snow is a very common cause of back pain. But you have to shovel, so what can you do to ease your back pain?


The Solution: Pick for Yourself!

Well, the good news is that you have options! 


  1. Exercise is one great way to combat back pain. From strength training to yoga, the options are limitless. Dr. Marc Bijman, Doctor of Chiropractic, discussed with us the benefits of exercise and how it can combat back pain. 


“Although there are numerous types of exercise that are meant to strengthen your core and prevent further back pain, it is so much more important to be consistent with getting physical exercise in than specific exercises that are only done once or twice and then forgotten about after. For most people, they don’t get enough strength training in their day to day. Strengthening is the most effective, as we are building the muscle mass to maintain a healthy aging versus short term relief through stretching.”


Along with strength training, Dr. Kristie Griffiths tells us more about using yoga to heal musculo-skeletal conditions in our podcast: 


Movement is extremely helpful to managing back pain. Beyond that, there’s a level of mindfulness that comes with reducing stress - which is a huge indicator of back pain. What’s great about the yoga practice is that it combines the physical approach while also addressing the mental space that can create physical problems in the body.”


2. Complimentary Care is a combination of multiple modalities; which can include physical therapy, chiropractic care, massage therapy, and acupuncture. Physical therapies can offer an alternative to over-the-counter remedies, and provide longer-lasting relief through the use of a personalized regimen. Chiropractic care can provide huge pain relief and a wide range of benefits. 


3. Conservative care is also known as traditional care; which includes pain medications and topical treatments. These solutions may provide temporary relief, but the pain often returns after a while. The best solutions to back pain are consistent, to strengthen your back for the future.


Our blog gives some options that are out there when it comes to back pain, but this is in no way an exhaustive list. Remember that you have options when it comes to your healthcare, and the best way to find the right care is to investigate everything that is out there. 


What other solutions can you think of to solve back pain? Join our PromptHealth community, where you can share your knowledge, inter-refer, and connect with other health professionals. Start sharing your content on one universal platform, and begin building your online presence along with your holistic practice. Check it out for yourself at www.prompthealth.ca and download the PromptHealth app on iOS and Android. Share this information with your colleagues and tag @prompthealth. 

TRX
1min read

TRX


During this event from our Virtual Summer Wellness Series, PromptHealth team member Jaden speaks to master trainer Mark Campbell about what TRX is, the benefits, and how to get into the training as a beginner. Let’s incorporate new and alternative forms of exercise into our daily routines and feel better in our bodies!

It was a super great and informative conversation that we know you will enjoy and gain a lot from! Would you try TRX? Leave us a comment on your thoughts!

Creating the Mindset of a Champion
1min read

Creating the Mindset of a Champion


In this event, Hedieh Safiyari speaks with Farinaz Lari, the first Iranian Canadian kickboxing multiple gold medalist and world champion.

Summer Fitness Workout
1min read

Summer Fitness Workout


Join Jack, a team member at PromptHealth as Bree takes him through a series of exercises you can try at home.

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