February Newsletter

by | Feb 17, 2015 | Blog, Newsletter

newsletterThe February Newsletter is available! Check it out for a variation on the traditional bridge . I love this exercise because it works the bum, and it can be done anywhere. The Recipe of the Month Red & Gold Winter Chili is the perfect solution for busy late winter evenings. 


Happy February everyone! I love that the days are getting longer. I am getting excited for sunshine, warmth and the smell of spring!

This past month has been full of fun and noteworthy media events. Take a look at my interviews on Breakfast Television and CHCH news. I spoke about how to make Fitness Goals not Fitness Wishes.

The 30 Day Health Challenge I created for the Globe and Mail has finished. Take a look at week three, week four part one and week four part two.

If you missed the challenge consider starting it now, there is no time like the present! Here is week one.

I also want to highlight two columns that I am particularly proud of. One is a Huffington Post blog. In it I outline seven ways you can “trend positive” in 2015. The second is one of my Globe and Mail “Ask the Trainer” columns. In it I outline the two most important fitness related lessons I learned in 2014. Take a look.

The exercise of the month is a variation on the basic bridge. I love this exercise because it works the bum, and it can be done anywhere. All you need is a pillow or a small squishy ball. This exercise will benefit almost everyone – I have never met anyone who didn’t need to strengthen their bum muscles. We all sit so much that our bums don’t work properly. Aim to do three sets of the series, three times per week.  

The recipe of the month was generously contributed by nutritionist Tara Postnikoff. Thanks Tara – it looks yummy!

Exercise of the Month

Bridges with inner thigh work!
Start on your back, knees bent and feet on the floor. Place a small ball or pillow between your knees. Squeeze the ball by engaging your inner thighs, pelvic floor and deep core. Having trouble engaging? Pull your belly button to your spine and imagine that you are stopping the flow of urine. Release and repeat fifteen times.

Next, hold a gentle squeeze of the ball as you lift your hips off of the floor. Use your bum to lift your hips and keep your feet parallel. Repeat fifteen times. 

Recipe of the Month: Red & Gold Winter Chili
Serves 4
This chilli is quick and easy to make and tastes even better the next day. The perfect dinner for busy winter evenings.

By Tara Postnikoff

1 can organic whole tomatoes
1 can organic tomato paste
1 can organic kidney beans
1 lb of grass fed ground beef
1 red pepper, diced
1 can organic corn kernels
1 red onion, diced
2 celery stalks, diced
1 tsp chilli powder
1 tsp chilli flakes
1/2 tsp sea salt
1/2 tsp basil
1/2 tsp parsley
1/2 tsp black pepper
1 tsp organic cocoa powder
1 tbsp olive oil

In skillet, brown beef at medium-high with a little water until cooked fully.
In a large pot heat over medium olive oil and add onions until sautéed lightly.
Add in peppers and celery.
Add in tomatoes, and tomato paste.
Rinse and add beans.
Add remainder of vegetables and spices.
Stir in cooked ground beef (or ground chicken or turkey).
Let simmer for 15 to 60 mins.