"I never get sick" - my famous last words

Well, it happened. So, after spending 5 days suffering with a stomach bug I am glad to report that I am on the mend. I am still supposed to follow the BRAT diet (bananas, rice, apples and toast) but I have been so hungry I have deviated and sometimes pay the consequences. I am surprised at how weak I am after this ordeal, so I am including gentle yoga and many walks in my schedule. Grace is thrilled because she cannot get enough in the walking department. I am replenishing my fluids with as much ginger ale, soup and herbal teas and, of course, water. So the lesson I learned here is that I need to build my endurance back up slowly. I’ll get there but it may take some time.

That said, November's Focus is on making half your plate fruit and/or veggies. I’m talking about the Canada Food Guide plate (image below). Divide your plate in half then fill one half with fruit and/or veggies. Quarter the other half for whole grains and protein. Look at how much larger the fruit/veggie portion is. That is our focus for November. There is a new study by “Journal of strength and Conditioning Research” that says the key to building and maintaining muscle is overall training volume, not load. Simply put, use lighter weights and work yourself to fatigue. More reps equal greater volume!! The ideal load is fatigue when 15 - 20 reps are completed. Feel like you might have 1 rep left and stop.

Coming in December I will share a new focus of the month, the Winter class schedule and a yummy recipe.

In good health,
Jill