Diets – The Mediteranean Diet to Prevent Frailty

mediterranean diet

Frailty is a clinical syndrome and is predictive of falls, declining mobility, and death.

The Mediterranean Diet emphasizes plant food (fruits, vegetables, legumes, whole grains, nuts and seeds, olives) and includes moderate fish consumption with low dairy, red meat, and processed meat.  Sound familiar?  Olive oil is the primary fat source.  In addition, it also includes a low to moderate amount of wine with meals 🙂

After analyzing several research studies, the results showed that older adults who closely followed the Mediterranean Diet reduced the risk of frailty by 56%!

Researchers continue to examine frailty and diets and believe that the Mediterranean Diet’s effect on older adults is due to its anti-inflammatory effect as a protective mechanism.

To read the full article click here

Fit for Life Workout – April 25, 2018


Strength Focus

Deadlift – work toward a load of RPE of 8/10

5 sets of 5 reps


Conditioning Workout

Complete the reps pattern working for 12 minutes:
1 squat, 1 push-up, 1 deadlift
2 squats, 2 push-ups, 2 deadlifts
3 squats, 3 push-ups, 3 deadlifts


Fit For Life Workout – April 18, 2018


For those of you who braved the weather on Monday and came out to class, we had a little fun with a great app that is available for both iPhone and Android devices.

Clock Yourself is a pre-habilitation app designed to help with balance, prevent falls and engage your brain and body to assist with maintaining our cognitive function as we age. Developed by a physiotherapist, it is a great tool to add to your weekly exercise program.

“The athlete who slips on the sports field and the grandmother who trips in her garden may fall for different reasons, but both could effectively catch themselves with a fast step in the correct direction.

In five stages the Clock Yourself app introduces progressively complex activities to train us to think on our feet and to react quickly with our bodies.

Pre-habilitation is a wise move. Clock Yourself makes it fun!”

Check it out and have some fun!

Fit for Life Workout

Strength Focus

Pectoral prep work – 2 rounds of:
30 sec ball roll out
5  pec stretch
5-10 reps Light Dumbbell Fly
5-10 reps push-ups

Glute Activation – 2 rounds of:
10 Banded Glute Bridge
10 Lateral Side Steps each direction
10 Hip Abduction
10 Hip Extension
10 Squats

Conditioning Workout

10-minute AMRAP of:
6 Push-ups
9 Kettlebell Swings
12 Step-ups
1 lap of the gym

Rest as needed

Workout for Monday April 16, 2018


Well after a pretty miserable weekend, it’s the start of a new week and what better day than a Monday to get back to the gym and get moving!  Eventually spring will actually arrive and we will be able to get out on our bikes!

Strength Focus

Circuit Training – 3 sets of 30 seconds of work and 30 seconds of rest at each station

A) Rope Pull to Stand
B) Prowler Push
C) Medicine Ball over Box
D) Upright Row

Conditioning Workout

In teams of 2, alternate each movement for 8 rounds

250m row
10 Goblet Squats
10 Box Step Overs


Workout for Wednesday, April 4, 2018

Strength Work


Sled Pulls – Down and Back
Alternate with
Lateral Step-ups – 8 each leg


Famer Carry – Down and Back
Alternate with
Sumo Deadlift High Pull 8


Conditioning Workout
In partners, complete 3 Rounds each.  The first person completes one full round and rests while partner works.

8 Calorie Row
8 Kettlebell Swings