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Survival of the Fittest: Update

Cary Castagna - May 8th, 2013

The metamorphosis has begun. I feel like I should be wearing a T-shirt that says: “Under construction.”

The first two weeks of the eight-week fitness challenge between yours truly and curling legend Randy Ferbey is in the books.

I’ve dubbed this Darwinian challenge “Survival of the Fittest.”

And the fittest will be the one who can maintain (or build) the most muscle and lose the most bodyfat. We’re both following the exercise and nutrition principles laid out in celeb fitness guru Mark Macdonald‘s New York Times bestseller, Body Confidence.

And although it’s set for eight weeks, this is merely the beginning of what is designed as a lifelong journey.

The changes have been incremental through these first two weeks because this ain’t no sprint — it’s a marathon! Let me say it again: this is for life!

Sure, I’m down about five pounds. But more importantly, I’ve been making some small lifestyle habits that are slowly adding up and I’m already feeling the shift.

Brettany Sorokowsky of The Blood Sugar Stabilization Clinic has been working with me on nutrition, while Kelly Hanscom of the Core Fitness team has been putting me through some kick-butt workouts at Athletes Nation in St. Albert.

The key now is to continue to build on this early momentum. I’ve celebrated some small victories along the way and I’m intent on enjoying the journey, but my sights are firmly set on achieving my longer-term fitness goals. That vision is now what drives me. It’s top of mind when I get up in the morning, it stays with me all day and it’s still there when I go to bed at night.

Yup, methinks Ferbey is in tough.

Of course, he’s a world champ. And you can bet he’s got an ultra-competitive side to him.

But he also has a household name and a recognizable face, which means all the pressure is on him to beat me.

Don’t feel bad for Ferbey, though. He’s got Shari Reiniger of Fuel 2 Perform in his corner. And Hanscom is also making him sweat at Athletes Nation. Plus, Ferbey’s friend Jason Rimmer has joined him for moral support.

Indeed, it’s going to be an epic battle.

But like I said before, this isn’t just about Castagna and Ferbey. This is so much more. Our greatest hope out of all of this is to inspire others to take control of their lives.

We want to inspire YOU!

And if you’ve answered the challenge, we want to hear from you. Tell us how you’re doing. What are your struggles? What are you doing to overcome them?

C’mon, we’re all in this together! Let’s build a community, so we can build each other up to ultimately live healthier and happier lives!

You are welcome to comment below, find me on Facebook and Twitter, or email me at cary.castagna@sunmedia.ca.

* * *

Here are some pics from the challenge so far:

Sharing a laugh with celeb fitness guru Mark Macdonald while getting his book signed after a bodyweight workout at Athletes Nation. (Photo by Mackenzie McLeod)

Look, custom-designed water bottles for the eight-week challenge! Emblazoned with the “Eight to Life” motto, the bottles are courtesy The Blood Sugar Stabilization Clinic, Core Fitness and Fuel 2 Perform.

The dreaded weigh-in. Trainer Kelly Hanscom weighs me at Athletes Nation in St. Albert. (Photo by Brettany Sorokowsky)

Yours truly is ready to rock! (Photo by Brettany Sorokowsky)

Randy Ferbey, left, and his pal, Jason Rimmer, perform planks on the turf at Athletes Nation as part of the initial assessment, while trainer Kelly Hanscom looks on. (Photo by Shari Reiniger)

Does this wall sit make me look fat? Who knew this part of the initial assessment would be so unflattering? Nevertheless, trainer Kelly Hanscom was impressed with the muscular endurance in my powerful legs. (Photo by Shari Reiniger)

Randy Ferbey pumps the pedals and proves his mettle during the stationary bike portion of the initial assessment. (Photo by Shari Reiniger)

Randy Ferbey, left, shows celeb fitness guru Mark Macdonald how a world curling champ does it. The two got together prior to the challenge at the Sherwood Park Curling Club. (Photo by Shari Reiniger)

Trainer Kelly Hanscom, right, puts the ‘fun’ in functional training during one of our first gruelling workouts at Athletes Nation in St. Albert. (Photo by Megan Lalor)

Time for a breather. But as is evident by my protruding paunch, I’ve got lots of work to do in the coming weeks and months. (Photo by Megan Lalor)

Jarred Berndt, my other trainer at Athletes Nation and the inspiration behind my new haircut, is all smiles after our first kick-butt session together. I, on the other hand, am sporting more of a deer-in-the-headlights look. (Photo by Aaron Kilian, manager of Core Fitness at Athletes Nation)

* * *

Hanscom, Berndt, Reiniger and Sorokowsky are all available to help you achieve your health and fitness goals.

Call Athletes Nation at 780-458-3700 to reach Hanscom and Berndt, or email them at khanscom@athletesnation.com or jberndt@athletesnation.com.

Sorokowsky is available on her cell at 780-914-5411 or via email at Brettany@balancedbloodsugar.com, while Reiniger is at 780-918-8809 or shari.reiniger@venicenutrition.com.

* * *

For more on Mark Macdonald, check out the following columns I’ve written:

• Fit inside and out (April 2013)

• A defined balance (November 2012)

* * *

Follow @SUNcarycastagna

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Tags: Athletes Nation, Body Confidence, Cary Castagna, Core Fitness, eight-week fitness challenge, Fuel 2 Perform, Jason Rimmer, Kelly Hanscom, Mark Macdonald, Megan Lalor, planks, Randy Ferbey, St. Albert, stationary bike, The Blood Sugar Stabilization Clinic, wall sit
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Meet CNN’s nutrition and fitness guru Mark Macdonald

Cary Castagna - April 9th, 2013

Mark Macdonald

CNN nutrition and fitness consultant Mark Macdonald is coming to western Canada!

Check out these FREE events slated for Sunday, April 14 at Athletes Nation in St. Albert. Make sure you pre-register to secure a spot.

For more information and to pre-register, go to:
http://balancedbloodsugar.com/events

(Click to enlarge.)

Tags: Athletes Nation, Cary Castagna, CNN, fitness, free fitness events, Keeping Fit, Mark Macdonald, Randy Ferbey, St. Albert
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Ten steps to living longer and healthier

Cary Castagna - September 15th, 2011

Sam Graci is giving a free lecture at 7-9 p.m. today at St. Albert's Enjoy Centre, 101 Riel Dr. (Photo by Cary Castagna)

(Note: The following guest post is courtesy greens+ guru Sam Graci.)

Ten steps to living longer and healthier … now!

When looking at our increased rates of obesity, diabetes, heart disease and cancer to name just a few, it’s becoming more and more obvious that we’re not as healthy as perhaps we once were. But it doesn’t have to be this way. In fact, we all have the power to influence our health and well-being through the choices we make every day, and I would like to help you realize these powers.

By following these 10 easy steps, not only will you protect your body against disease and slow the aging process, you will enjoy the healthiest, most vibrant and energetic daily life you deserve, naturally:

1. Give THANKS
Begin all meals with a reflective “grace” or “thanksgiving”: A simple reflection before your meal helps to generate a feeling of healthy cohesiveness, which often lasts the rest of your day.

2. Eat as if your life depended upon it!
Eating is a very intimate and important process. Consider each food before you eat it. Also try to eat a diet that contains 75% alkalizing foods and 25% acidifying foods. This will keep your body chemistry in perfect balance and therefore able to operate at peak performance. Have a green drink like greens+ daily. It is a convenient alkalizing ‘superfood’ containing a variety of phytonutrients, antioxidants and more.

3. Exercise daily
Exercise is life supporting. Our bodies were meant to move in a natural, neurologically coordinated way. Walking in particular, is a high quality locomotive movement we should engage in each day. It has a harmonizing effect on the entire central nervous system.

4. Drink water
Aim for 6 to 12, 8-ounce (250mL) glasses of pure water a day: Clean water is one of the most important things you can give your body. To help digestion and for extra flavour, try adding freshly squeezed lime or lemon juice.

5. Go organic!
Eat 10 servings of organically grown fruits and vegetables, as well as whole grains and sea vegetables every day. Whenever possible, purchase foods that have not been exposed to pesticides, herbicides, fungicides and ripening-retardant chemicals. Be alert to the new wave of bioengineered foods and foods that have been irradiated. Avoid chemical-laden and overly processed foods containing MSG, excess sugar, and hydrogenated oils.

6. Balance your foods
Eat low-fat proteins, quality fats, and low-glycemic, complex carbohydrates at every meal: Eat lean cuts of meats and remove all visible fat before cooking. Try to eat salmon, mackerel, sardines and trout two to three times a week. Only consume fat-free dairy products and eat free-range eggs when possible. If you are vegan or vegetarian, try to incorporate nutritional yeast, spirulina, chlorella, and soy isolate protein powder.

7. Reduce stress — naturally
Breathe deeply and reduce stress naturally: Conscientious breathing revitalizes the body with both oxygen and energy. Each morning and each evening take five minutes to breathe calmly and perform breathing exercises.

8. Let the sunshine in
Expose yourself to sunlight and fresh air: Expose your skin without sunglasses, glasses, or contact lenses to the sun for 10 minutes in the early morning and/or 10 minutes in the late afternoon. This limited and gentle sun exposure naturally promotes the production of Vitamin D in your body, while helping your skin build a natural tolerance.

9. Remember your good fats
Take fish oils: Best known for the prevention and treatment of cardiovascular disease, skin conditions and arthritis, there is now exciting research showing the positive impact of Omega-3s on brain health and function. Unfortunately, there’s been a radical shift in the Western diet over the last half-century leaving a nutritional void that can easily be filled through proper supplementation. Look for fish oils derived from small, wild and clean sources such as anchovy, sardines and mackerel.

10. Sleep well
Get sufficient sleep: Determine the number of hours of sleep you require to regenerate awake feeling rested and refreshed and aim to get this amount every night. Some people rejuvenate quickly with a 20-minute “power nap” during the day. Practice your breathing and meditation prior to falling asleep to both relax and deepen yourself. Honour your sleep requirements by keeping a regular bedtime and waking time schedule.

By incorporating these 10 steps every day, not only will you feel more energized and full of vitality on a daily basis, but you will also reap the rewards that come with a natural, preventive approach to health and healing such as reduced risk for disease, improved stress management, immune protection and more.

Remember, your health is won or lost each day at the cellular level and only YOU have the power to make the right choices. Eat wisely, feel healthy, live long and be happy — naturally!

About Sam Graci

Since first introducing Canadians to greens+ in 1993, Sam Graci has remained one of North America’s leading experts on nutrition, specifically focusing on the importance of eating healthy, fresh foods for achieving optimal health. Sam is a true believer that eating well and living well go hand-in-hand. And through Sam’s expertise and inspiring educational approach, he is on a mission to inspire all of us to lead a more energetic, vibrant life.

Without question, the award-winning and research-proven success of greens+, based on over seven years of intense research, helped make Sam a natural leader in the development of a whole new and dynamic category of products known as ‘green superfoods’. Continuing on this path, Sam recently used his expertise to develop two new green formulas: greens+ extra energy and greens+ daily detox. Working together with Genuine Health (the company that makes greens+, proteins+ and other leading health supplements), these new formulas enhance the original greens+ blend to meet your specific health needs.

Always a source of healthy inspiration, Sam is uniquely recognized for his endless energy and vitality. He is regularly featured as a guest speaker at a number of consumer shows, in addition to his popular appearances on a variety of television and radio programs. Sam continues to write many informative articles on nutrition and health for magazines and newspapers, and has authored two books: The Power of Superfoods (1998) and The Food Connection (2001). His new book The Path to Phenomenal Health: An Inspirational Journey to Vitality and Wellness is due out in September 2005.

Follow Cary Castagna:

Website: http://www.edmontonsun.com/author/cary-castagna

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

YouTube: http://www.youtube.com/user/CaryIsKeepingFit#g/u

Twitter: http://twitter.com/SUNcarycastagna

LinkedIn: http://www.linkedin.com/pub/cary-castagna/29/b

Tags: alkaline diet, Enjoy Centre, greens, obesity, Sam Graci, St. Albert
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Top 5 health tips from greens+ guru Graci

Cary Castagna - September 8th, 2011

Sam Graci is slated to give a free lecture at 7-9 p.m. on Sept. 15 at St. Albert's Enjoy Centre, 101 Riel Dr. (Photo by Cary Castagna)

With exactly a week to go until the great Sam Graci graces Alberta with his presence, here’s a timely press release with some helpful advice from the greens+ guru.

Boundless Energy, Brilliant Mind, Fit For Life

Simple, Proven, Effective strategies for achieving optimum wellness in today’s tough economic times

Everyone that meets Sam Graci relishes his high energy, effervescent personality. We all know people like Sam – people that can work long hours, volunteer on committees, exercise regularly and have quality family time. Yet, over 70% of us say that a lack of energy is interfering with our daily activities. Is there a secret to having sustained energy?

“Fatigue is most often the result of unprecedented levels of stress, poor dietary choices, inefficient sleep or lack of exercise,” says Graci “So if you’re trying to get your energy levels back up, realize it is going to take some change.”

The stress families are facing with all the economic doom and gloom is another factor in fatigue. If there was ever a time to take care of ourselves, it is now, says Sam. Here are Sam’s top five tips:

1. What goes in affects what you’re able to put out

• Your body is 68% water so make sure to stay hydrated. A simple glass of water can do wonders for a tired mind. The goal is to drink a minimum of six to eight 250mL glasses of water (through a straw if possible). Try to drink your water throughout the course of the day.

• Protein is 1/5th of our body weight. Make sure that you eat some lean protein (30g or so) at each of your three meals. If you can’t manage that, drink a protein shake containing high alpha-lactalbumin whey protein.

• Eight to 10 servings of fruit and vegetables from a variety of sources. We need the fibre, phytonutrients and vitamins and minerals to fuel our bodies. A landmark University of Toronto study showed that people that took greens+, the phytonutrient equivalent to six organic salads, had increased energy and vitality for life.

2. Eat often and don’t skip breakfast

Our bodies need fuel every couple of hours. Plan to have three meals and three snacks a day. That includes a high protein, nutrient-dense breakfast — for example, eggs, whole grain toast and some fruit, will give you sustained energy. There are solutions for those of us too busy to make a healthy breakfast – look for a meal replacement shake that contains balanced nutrition without added sweeteners, colour or preservatives.

3. Exercise a minimum of 30 minutes a day

Whether it is walking, running or skipping with the kids, get moving and you’ll instantly have more energy. Aim for 30 minutes a day of aerobic exercise along with 15 minutes of weights and 15 minutes of stretching. Have fun, whatever you decide to do.

4. Routine

Rise at the same time every day, including weekends. Eat your meals at roughly the same time every day. And go to bed at the same time every day. Our bodies crave routine and function at optimal levels when they know how and when to be on and off.

5. Indulge in a healthy energy boost

Still need an energy boost? Don’t be fooled by many of the energy drinks on the market. Read the ingredient list to determine what is going to give you energy. Sugar and synthetic caffeine? Say no, both will only give a temporary boost followed by a crash. Instead choose natural sources of caffeine like gotu kola and kola nut. Research shows they are tonics to the nervous system. They offer a non-stimulating burst of mental and physical energy without the downsides of other caffeine sources (JAMA 1999 Nov 24, 282(20:1898 “Therapeutics of kola” Yarborugh, cc.)

Other ingredients to look for include taurine, B6, glycine and tyrosine that extend the energy boost. These ingredients, along with herbs like rhodiola and astragalus also aid recovery.

Follow Cary Castagna:

Website: http://www.edmontonsun.com/author/cary-castagna

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

YouTube: http://www.youtube.com/user/CaryIsKeepingFit#g/u

Twitter: http://twitter.com/SUNcarycastagna

LinkedIn: http://www.linkedin.com/pub/cary-castagna/29/b

Tags: greens, Keeping Fit, Sam Graci, St. Albert, The Enjoy Centre
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Greens+ guru to host free lecture in St. Albert

Cary Castagna - September 5th, 2011

Guess who’s coming to Alberta next week?

Hint: He’s the brainchild behind greens+.

Here’s the press release issued just moments ago …

FREE PUBLIC LECTURE

Sept 15, 7-9 p.m.

The Enjoy Centre, 101 Riel Dr.

St Albert, AB

Sam Graci is calling all boomers:

Do you want to be a rapidly aging senior or a wise elder?

If you choose wise elder, join Sam on The Path to Phenomenal Health: an Inspirational Journey to Vitality and Wellness.

Our bodies are extremely adaptable and able to excel despite increased pollutants, lowered food quality, 24-7-365 lifestyles. Science now shows the body’s ability to rebuild is faster and better than we ever thought possible. How do we improve our adaptability? Sam shows us what to tweak in our daily lifestyle to:

• reduce inflammation

• balance our pH

• repair joints and build bone

• activate energy

• improve vitality and sense of well-being

As Sam says, “You have a choice: become a rapidly aging senior or a wise elder. Tweaking your lifestyle, making conscious decisions is all it takes.”

These tweaks are easy to learn. Sam will discuss:

• the seven-day rejuvenation challenge

• the 10 best energy-producing foods

• how to avoid powerful energy zappers

• the importance of the mind-body connection

• how to rustproof your mind and body

• spiritual insights: laughter, breathe, creativity, meditation

Everyone that meets Sam Graci relishes his high energy and effervescent personality. We all know people like Sam — people that can work long hours, volunteer on committees, exercise regularly and also have quality family time. Yet, over 40% of us say that a lack of energy is interfering with our daily activities. Is there a secret to having sustained energy for a lifetime? You bet and Sam’s got it.

Sam Graci is an internationally renowned lecturer, consultant, researcher, and formulator in the field of optimal human health and nutrition. A graduate of the University of Western Ontario in adolescent psychology and chemistry, Sam has additional degrees in education, special education, and counseling. He created and introduced greens+, the most award-winning “green drink” to the Canadian market.