Workout with YUSA
Once again, we are thrilled to offer lunch-time fitness classes for YUSA Members! We are so glad that you continue to embrace this fitness opportunity and hopefully will see an improvement in your overall health and wellness!
Dates: Monday, September 16, 2019 to Thursday, December 19, 2019.
Location: Rm. 202 Vanier College
Class schedule is as follows:
Monday – Yoga/Pilates (It is mandatory to bring an exercise mat)
Tuesday – Cardio (It is mandatory to bring an exercise mat)
Wednesday – Strength and Tone (it is mandatory to bring an exercise mat)
Thursday – Zumba
Classes will run from 12:15 to 12:45 or 1:15 to 1:45. Please wear appropriate workout gear for all classes. Indoor footwear is mandatory.
If you are new to the YUSA Fitness Program and are interested in participating, please email fitnessandevents@yusapuy.ca. Space is limited, so please confirm your attendance by Friday, September 6 2019.
Participation is based on a first come first serve basis. Looking forward to a great workout and an opportunity to meet some new faces.
Kerrianne Brown
Fitness and Events Coordinator, York University Staff Association
YUSA Health and Wellness News and Views
By Kerrianne Brown
Click on the links below to read full issues.
October 2019 – Slim Down and Feel Great
Trying to slim down and feeling frustrated? If you are really trying but the number on the scale just isn’t budging, you may be doing more harm than good despite your best intentions. If losing weight was easy, nobody would be overweight.
August 2019 – Alzheimer’s
Alzheimer’s disease is one of the biggest concerns many of us have as we age. The thought of developing any form of dementia can be a scary prospect, especially if you’ve witnessed a loved one affected by the potentially debilitating disease.
July 2019 – Burnout
If constant stress has you feeling completely exhausted, helpless, and slightly disillusioned, you may be on the bumpy road to burnout. When you’re burned out, problems seem insurmountable, everything looks grim, and it can be difficult to muster up the energy to even care.
June 2019 – Body Weight Training
Most people are terrified to put down the shiny dumbbells and get off the upholstered bench and dare not attempt to lift their own body weight in case they’re judged or even worse unable to. Instead most cling to the equipment and find themselves in the middle of Groundhog Day following a repetitive weight training arrangement that’s printed in most fitness magazines.
May 2019 – Coconut Oil
You’ve no doubt noticed that coconut oil is a hot topic of conversation on everyone’s lips lately. Quite literally too, as people are using it as an alternative to chapstick. You may also be aware that it is in their pantries, their smoothies, their hair, their first aid kit, their bathroom, and even in a little jar on their nightstand.
April 2019 – Walking
I’m always a little amazed when people drive across town to the gym, hunt around for a place to park, change their clothes, sign up for a treadmill, and wait in line to use it, all just to take a nice walk. Making such a big production of it makes it more work than fun, more exercise than pleasure. What a waste of time.
March 2019 – Peanut Butter
Whether its paired up with a little jam and bread, serving as a snack to get you through the day, or waiting patiently for you to devour when you return home famished. Store-bought or homemade, we can all agree that peanut butter might be the only reason to buy bread.
February 2019 – Healthy Diets
There are a range of “healthy” diets out there, with several variations which should be an invitation for you to start 2019 by going shopping among these diets and find one that may work well for you and your family.
December 2018 – Christmas Gift Ideas
It’s the most wonderful time of the year! But, amongst the carols, tinsel, mistletoe, work, Christmas functions, wreath making workshops and attempts to get to the bottom of your inbox before December 21st, deciding what to buy for who is the least of your worries.
November 2018
Our days are increasingly dark, clouded, sometimes windy and the air is crisp. When the time comes to break out the winter woollies, we’ll do anything to keep warm. Forget the blankets and heaters, the quickest way to warmup is with a nice hot drink! If you’re looking for heathy alternative to your favourite hot beverage, there are plenty of options that are sure to keep you toasty warm this winter without packing on the extra pounds.
September 2018
Ditch the workout & join the party! Inspired by the dance and music of Latin America, Zumba isn’t your typical aerobics class. Claiming to take the “work” out of working out, Zumba classes feel more like a party than a cardio class. But even though you may feel like you’re at the club, you’re still getting all the same benefits of a demanding exercise session.
August 2018
For all you die hard tomato fans, these juicy red veggies (technically fruit) are at peak season right now and come in so many varieties. One of the produce stars of summer eating is a sweet and perfectly vine ripened tomato. There are many reasons to stop by your local farmers market and pick some up.
July 2018
Summertime is in full swing, aka the best season for relaxing poolside, chilling at the beach, evening bonfires, ice-cream sundaes, cottage weekends and family vacations. I plan on making every single sun filed day this summer one for the books. If you’re in the same boat, you’ll want to be prepared.
June 2018
Work days have their challenges from deadlines to meetings to conference calls. However, staying happy, healthy and fit shouldn’t be one of them. On average, Canadian workers spend about 60% of their waking hours on the job. What happens in the workplace can have a huge impact on an employee’s overall health and well-being.
May 2018
Ah, summer… There’s a lot to do when the weather is right, family picnics, working on your tan at the beach, a homerun derby on the baseball field, endless hours on the golf course, cottage getaways, or lounging in your backyard hammock. Unfortunately, too much fun in the sun can be dangerous
April 2018
Feel like a cannon with the fuse almost gone? Or, maybe you’re more of a pressure cooker about ready to explode? Between your busy work schedule, taking care of the kids, running errands, and, oh the hundred other things you must do in a day, it’s easy to forget the amount of stress you’re actually under. And all that tension could start a chain reaction of health problems.
March 2018
You lift, you get stronger. You run, you get faster. You improve your diet, you get leaner. You stretch, you get what? Stretching is often overlooked because the results are not as visible as cardio or strength training, or so you thought. After all, stretching is for the yogi’s and geriatrics, right?
February 2018
As the cold weather peeks, cravings for cool, fresh ingredients are long gone and those urges to eat ooey gooey warm comfort goodness take over. Yes, we all love summer, and it will return! But for now, comfort food is where it’s at. Unfortunately, most comfort foods are notorious diet derailers.
January 2018
Is it just me, or did 2017 roll out and we all jumped on the wellness bandwagon? Last year more than ever health and wellness were at the for front of people’s minds. From fitness to meditation apps to green cosmetic products, from paloe to keto. Here are a few exciting trends that will likely grow in 2018.
November 2017
It happens every year around this time. The air gets colder, the days get shorter and your jeans get a little tighter… Hopefully some of these tips can help us all get through the holiday season without those seemingly inevitable extra pounds.
September 2017
Loving and caring for others comes easy, but taking the time out of our busy lives to truly connect with ourselves can be one of the hardest things in this world to do. We’re so busy waiting for someone to love us that we’ve forgotten about the one person we need to love first—ourselves.
August 2017
The exact amount of time it takes for your body to fully adapt to an exercise varies. You should typically switch up your workouts every four to six weeks and to see real fitness results, you may need to put a new spin on a few old favourites.
July 2017
Many of you may not know that July is National Grilling Month. Grilling is a staple of Canadian life. Backyard barbecues, fire pits at the cottage, hibachis at campgrounds all become a place to create delicious meals over a coal bed or wood fire. Outdoor grilling can be both healthy and flavourful. But most of all it keeps us where we want to be: Outdoors!
June 2017
Modern science is beginning to uncover the extreme power of spices as weapons against illnesses from Alzheimer’s disease to cancer. Spices contain high antiviral and antibacterial properties and many are high in B vitamins and minerals as well. So don’t be afraid to experiment. A little extra kick is always a good thing. Trust your taste buds and get cooking!
May 2017
In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. But you can lose weight without feeling miserable. Ever hear that “eating” water can help you lose weight? It can if you eat foods that contain a lot of water.
April 2017
It’s April and we can officially wave goodbye to the winter blues and welcome – warmly – the arrival of spring! It might still be cold, it might still be wet, but the days are getting warmer, the evenings longer and the eternal optimism of spring is in the air. So wake up! It’s time to rise and shine!
March 2017
It is time for women to become empowered. It’s your time to make yourselves your number one priority, to take the best care of your health. I get it ladies, it’s much easier said than done. Your health doesn’t have to just happen to you, there are many ways you can change your future health by making choices that reduce your health risks today.
February 2017
If you’ve ever owned a TV, chances are you’ve seen your fair share of late-night infomercials touting the latest greatest fitness trend that will magically make you fit, healthy & happy overnight! The Fitness fads of yesteryear continue to come and go. Some of them highly effective, and some well, we’re still not sure. We’re not here to judge. We’re here to be embrace our health and have fun doing it.
January 2017
Well, the new year is upon us and we’ve all stuck to our resolutions… right? Everyone has their own resolutions/goals for their own personal health and wellness, and those goals vary from person to person. Hopefully, they will have you on your way to the healthy body you have always wanted in no time!
December 2016
Traditionally Christmas is a time for celebrating with family and friends. It’s also a time traditionally linked to overindulgence, weight gain, and stress. You can still enjoy all the festivities of the season and get through the Christmas holiday without too much impact on your health and waistline. Try these tips for a healthier happier Christmas.
November 2016
Memory loss can happen at any age for a number of reasons. Lack of sleep, stress, anxiety and even vitamin deficiency can impact memory. The good news is your brain is a dynamic organ, constantly adapting and changing. For better or for worse, that is the question? Here are some surprising things that impact memory in both good and not so good ways.
September 2016
This year, make sure your child’s lunch goes straight into their stomach and not in the garbage or up on the trading block. Keep the focus on fun and create meals that are healthy and cost effective. Start your kid’s school year off right with these sure-to-please healthy lunchtime tips.
August 2016
Enter the quick Summer snack! These fast, easy recipes are perfect for the lazy days of summer. I put together some of my favourite family approved snacks that are perfect for steamy Summer days. Best of all, they’re way easier to whip together than chasing down the ice cream truck.
July 2016
Why is it that some people sweat like crazy while some are barely glistening? Some of us just sweat more than others, and while it can be a source of much embarrassment and shame (trust me, I’m a very sweaty person) it helps to understand some of the reasons behind it.
June 2016
Summer is here and its official, “buns are the new guns.” So it’s time to perk up that booty! Not only because no one ever wrote a song about a flat butt… but because powered up gluts look better in jeans and more importantly they make you more capable in life. Here’s to a gluteal glorious summer!
May 2016
We all know water is the given number one drink to quench your thirst. However, when you crave something a little more, you might lean toward fruit juice, lemonade or iced tea. These choices can become problamtic due to the deceptively high sugar content. In fact, in some cases you might as well have reached for a pop. Sugary drinks make up almost half of all added sugar in the average diet.
April 2016
Spring is in the air! So why not dedicate this month’s newsletter to the “sunshine vitamin”. According to a Canadian Health Measures Survey, two-thirds of Canadians are not getting adequate amounts of vitamin D in their diets, and being low in vitamin D can be hazardous to your health.
March 2016
Several decades ago, the modern world went crazy with its dietary habits. People were told to stop eating fats because they led to weight gain and heart disease. As a result we all stopped eating many of our favourite foods thinking they were bad for us. Ever since fat was demonized, people turned to refined carbs, sugar and processed food instead.
Feburary 2016
Winter is in full force. As the days have gotten shorter the nights are getting colder, even the best of us can get a little down. The “February Blues” as often referred to are characterized by the mild depression, lack of motivation, and low energy that many people experience during this cold season.
January 2016
One of the most common questions I get asked is “How can I lose 10 pounds?” And this time of year with New Year’s resolution motivation slowly dwindling away, that question is even more popular. Losing weight certainly has its rewards, more energy, the satisfaction of slipping into a new pair of jeans, and most importantly improved health.
December 2015
Yes, the holidays are upon us. From office parties to family celebrations, the holidays are times of sharing food and entertaining, however combine the festivities with hectic shopping, a chaotic social calendar, year’s end work deadlines and the “no time to work out” syndrome, you’ve got a recipe for holiday weight gain.
November 2015
Yoga has quickly become one of the most loved practices for health and wellness gurus here in North America. With millions of participants across the world there is no way that this is just a trend. For those who practice yoga regularly it is a lifestyle. Yoga just makes you feel good.
September 2015
If you started taking in more calories than usual or cutting back on exercise, you wouldn’t be surprised if the numbers on the scale crept higher. Most of us have been there – at the scale wearing nothing but our birthday suit and an unhappy expression due to the unexplained jump in numbers. It’s time to delve deeper into what else might be going on.
August 2015
OK, we get it… planks are boring. Staring at the floor with sweat dripping down your nose waiting for the seconds to pass by is almost as exciting as visiting the in-laws. However, if you’ve been living under a rock as of late, planking (no not that bizarre craze) is a simple but very effective bodyweight exercise.
July 2015
When it comes to getting fitter and healthier, knowledge is power. The latest science in fitness tracking devices has fueled this tech boom in get off your butt gadgets. It wasn’t too long ago that using technology as part of your fitness routine meant an odometre and maybe a spreadsheet.
June 2015
From relaxing vacations and dips in the pool to outdoor BBQ’s and lingering daylight, there are so many reasons to love summer. Yet, year after year one common question arises…Is summer the easiest time to lose weight? Common sense suggests that the abundance of delicious fresh fruits and vegetables, plus the warm weather, shorter sleeves and hemlines, would be motivation enough. However, each summer many of us struggle with our weight.
May 2015
We have all been there, between work deadlines, family obligations, staying on top of house/yard work and paying bills, sometimes you simply become exhausted. Join the club… Health experts say we’re suffering from a nationwide energy crisis sparked by lifestyles that leave us crazy, stressed out and running on empty.
April 2015
When most people think of inflammation, an image of a swollen joint such as a sprained ankle pops in mind. But this is not the only kind of inflammation. Inflammation is a part of the body’s immune response to a multitude of harmful invaders. It is the basic way in which the body reacts to infection.
March 2015
These days just about everyone knows someone who is doing a cleanse. Cleanses seem to be the hottest trend around. A variety of celeb-endorsed regimens that promise to change your life. Therefore the question on the minds of many is “to cleanse or not to cleanse”.
February 2015
Everywhere you go, people are sniffling, sneezing, and coughing. Unless you live in a bubble or never leave your home, you know at least one person suffering from a cold or flu. T’is the season. To help prevent a similar fate, you can take some simple actions to maintain a strong immune system, keep the germs away and feel your best.
January 2015
In an ideal world, we would all have time to fit in extensive, effective and thorough workouts. In reality everyone has so much to juggle in life, and unfortunately exercise is one of the first things to dismiss when the schedule becomes out of control. When it comes to fitting exercise into your busy life – the key is to actually make it happen.
December 2015
Obesity is a multi-faceted complex medical condition. Obesity can be defined by the abnormal or excessive fat accumulation that presents serious risks to an individual’s health. Obesity affects Canadians of all ethnic backgrounds, income, and education levels.
November 2014
The power to be and feel beautiful lies not within the eyes of others; it comes from within YOU. I believe that to be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept you. So, starting today! We are going to realize that we, including our bodies, are pretty darn awesome!
September 2014
With the smell of Fall in the air, brings the beginning of a new school year, and there are usually two distinct thoughts flowing throughout homes across our country. For the younger generations – a mild depression may have set in as the freewheeling days of summer vacation are traded in for earlier mornings, set schedules, and that “oh so dreaded” homework.
August 2014
I don’t have to tell you to eat more vegetables, there’s only about… a few thousand health reasons to do so. Vegetables are one of those foods people either love or hate. The problem with hating vegetables is that they are arguably the most health-promoting food group on the planet.
July 2014
Ah, summer… a time of baseball tournaments, golf and long days at the lake. But, it’s also a time when the weather can present challenges. As people work outside or simply relax and enjoy the warm sun they might not even notice the toll summer is taking on their body. Not staying adequately hydrated is a common problem.
June 2014
Summertime is officially here and it’s easy to feel that you’re wasting it, bathing under the florescent lights at the office. While summer means fun in the sun, make sure you are not getting too much of a good thing. Sunburn is not only an unattractive red inconvenience – the painful symptoms are your body’s attempts to try to repair the damage caused by the suns UV rays.
May 2014
In my opinion, Mother’s Day should be celebrated every day. After we hustle our kids off to hockey practice, fold the laundry and finally cook dinner. We are left with little inspiration to model the one thing we want most for our children: happiness.
April 2014
The power to be and feel beautiful lies not within the eyes of others; it comes from within YOU. I believe that to be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept you.
March 2014
Ya, Ya, we know that we should be exercising and eating well. But, let’s face it some days there is barely enough time to make it through the drive thru. Small changes in our lives can make a huge impact on our health as well as our longevity.
February 2014
This February, millions of us will have romantic Valentine’s Day plans filled foods that are not good for our hearts. Keeping things FUN, yet simple, is your ticket to a stress free Valentine’s Day that will leave you both healthy and happy.
January 2014
Everywhere you go people are sniffling, sneezing, and coughing. Unless you live in a bubble, or never leave your home, you know at least one person suffering from a cold/flu. Here is how you can improve your odds and ward off illness this cold and flu season.
December 2013
The season is upon us again, whether we like it or not. We should enter the New Year feeling refreshed, energized, healthy, and relaxed. Here are some practical suggestions to help make this Christmas the best yet!
November 2013
You have a healthy diet, work out (when you can), and watch your weight. That means you are healthy right? Not so fast, many people that are healthy have some unhealthy habits…
September 2013
This year make sure your child’s lunch goes straight into their stomach and not in the trash or up on the trading block. Keep the focus on fun and create meals that are healthy and cost effective.
August 2013
You’ve probably noticed that every time you turn around, every time you look up, there is something you see about losing weight. You might even be tired of seeing it, especially if you face your own personal battle with your weight.
June 2013
Ever wonder how entire families stay healthy, and fit? Families that make healthy lifestyle choices together, stay healthy together. It’s never been more important to protect your physical health as well as the health of your family. Recent studies show that obesity rates among children and adolescents have nearly doubled in the last 20 years.
May 2013
Spring has sprung; therefore we will have the opportunity to purchase our produce locally very soon. The question is do we buy organic or not? Once solely the domain of the “granola crowd”, organic foods have become big business. Spending on organic products has grown by nearly 20 percent over the past decade.
April 2013
Ever wonder why your best friend can go through a pint of ice cream without gaining a single pound while just one spoonful goes straight to your thighs? The answer lies in your metabolism, that little engine in your body that burns calories all day long.
Every function of every organ in our body relies on energy.
March 2013
It may seem obvious that sleep is beneficial. Even without fully grasping what sleep does for us, we know that going without sleep for too long makes us feel terrible, and that getting a good night’s sleep can make us feel ready to take on the world.
February 2013
Another Valentine’s Day has come and gone, and getting out of bed in the mornings seems a little harder than usual. You wake up and its dark, you get off work and its dark… You might be starting to feel the effects of the winter blues. What is the secret to beating those winter blues?
January 2013
So 2013 is here! And of course we all want to start off the New Year right and actually achieve our health and weight loss goals. One of the most effective ways to a healthier slimmer you is to burn that unwanted fat and keep it off for good. Here are a few simple tips to help you burn fat effectively. Hopefully they will have you on your way to the body you have always wanted!
December 2012
This holiday season instead of just toasting to friends and family’s good health, why not give it to them? These healthy gifts will keep on giving, long after the holiday parties have ended. Popular gift ideas such as gift certificates for a health club membership, personal training or a massage are always nice, but why not give your favourite health and fitness enthusiasts Christmas gifts they can immediately put their hands on.
November 2012
To make healthy food choices; we need to understand what is in the food we eat. 20 years ago it was very unlikely to come across a story about nutrition in the news. Today a day doesn’t go by when the media isn’t reporting on health, diet and fitness. Yet surprisingly, our knowledge of nutrition has only increased marginally.
October 2012
Oh the chill is in the air. Along with crazy costumes, cobwebs, ghosts and witches comes something many of us undoubtedly fear the most: aisles upon aisles of CANDY! Oh, how we have been down this twisted haunted path before. How could something so tiny and cute derail our diet, right?
September 2012
Trying to slim down and feeling frustrated? If you are really trying but the number on the scale just isn’t budging, you may be doing more harm than good despite your best intentions. Here are some dieting do’s and don’ts to help save your weight-loss efforts.
August 2012
From Childhood to Adolescence we play and have fun every chance we get. But once we become adults we stop allowing life’s everyday stress to take over. Playing and having fun are vital for a healthy and happy life both mentally and physically. During childhood our mind is filled with games and fun. During adulthood our mind is filled with tensions and responsibilities. Playing, having fun and laughing releases antibodies that prevent tension, fear, and stress. Most importantly HAVING FUN helps maintain a healthy, well-balanced you.
July 2012
Work days have their challenges from deadlines to meetings to conference calls; however, staying happy healthy and fit shouldn’t be one of them. A healthy workplace is a place where we have strong and supportive working relationships, and where we are encouraged to look after our own health both at work and at home. Being healthy and feeling well at work is about more than just not being sick. To be truly healthy you need to take personal responsibility for your own physical, mental, emotional and spiritual wellbeing.
June 2012
It really doesn’t matter whether it comes from the best salt marshes, if its white, grey, refined, fine, cooking salt or sea salt – if we eat too much of it, it’s not good for our health. Using less salt may be a little tough on your taste buds for a while. We are so used to overly salty food, reducing salt makes food less appealing in the beginning. But don’t worry, your taste buds will adjust and you will be able to enjoy all to the true flavours of the foods you are eating. Read full newsletter for some healthy, delicious recipes.
April 2012
Five really important reasons you should exercise (just in case you forgot):
Exercise Reduces Heart Disease
Exercise Reduces Stress
Exercise Lowers incidence of Cancer
Exercise Decreases Osteoporosis
Exercise Can Prevent/Manage Diabetes
March 2012
There are several common misconceptions about exercise and weight loss. It’s easy to fall into the trap. A workout buddy passes along an exercise tip, and then you pass it on to a few more friends. Your daughter’s coach gives you advice, and soon enough you hear the same advice from several other parents. So you figure it must be true. But experts say that in the world of health and fitness myths and half myths are everywhere. Some myths are just harmless half truths, but others can actually be harmful. Here are seven health and fitness myths BUSTED!
February 2012
Everyone can learn to stretch, regardless of age or flexibility. Stretching feels GOOD! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility, joint movement and an all around great feeling! Be kind to your muscles and they will be kind to you.
January 2012
Coming hard on the heels of the party hearty holidays, January 1st seems to be a natural time to start fresh. Health related New Year resolutions are the most popular amongst men and women around the world. If one of your New Year’s resolutions is to improve your health and lose weight, you’ve got a lot of company. According to recent studies, about 80% of Canadians said that taking care of their health and making better eating choices was their number 1 resolution.
December 2011
With less than two weeks until Christmas, we’re getting into holiday crunch time. The good news is, I’m not talking about the kind of crunch time that makes you stress out over heavy traffic, long lines and last-minute gift buying. I’m talking about the kind of crunch time that tastes good!
November 2011
A typical holiday meal can mean disaster for your diet, with an average calorie count of more than 2500 for every festive spread you indulge in. Given that 3500 calories equals one extra pund of weight, a few crazy meals, in theory, could turn into a few extra lines on the scale.
October 2011
It happens every year around this time. The air gets nippier, the days get shorter and your jeans get a little tighter… Ready or not, feasting season is here.
September 2011
Staying young is not only about what you eat or drink and taking care of your body, but also about having a positive outlook on life. It is important to set goals instead of just wandering through life and taking it as it comes.
July 2011
Many of you may not know that July is National Grilling Month. Therefore we are going to celebrate by dedicating the July issue of the York University Staff Association Health and Wellness News and Views to Healthy Grilling.
June 2011
It is time for women to become empowered… It’s your time to make yourselves your number one priority, to take the best care of your health. Your health doesn’t have to just happen to you, there are many ways you can change your future health by making choices that reduce your health risk.
May 2011
You’ve been indoors most of the winter, trying to stay motivated to get your butt to the gym. Then you hear it… The siren calls of warmer weather, calling you outside. You’d be wise to listen.
April 2011
Between your busy work schedule, taking care of the kids, running errands, and, oh the hundred other things you have to do in a day, it’s easy to forget the amount of stress you’re actually under. All that tension could start a chain reaction of health problems.
March 2011
This is the first issue of a monthly York University Staff Association Health and Wellness Newsletter. The focus of our newsletter is to help YOU to achieve your personal BEST through information, motivation and positive thought. I will talk about simple but effective ways to incorporate exercise into your daily routine. I will focus on nutrition and healthy eating, hopefully eliminating some of the confusion about what to eat these days.