MORFIT Member Appreciation Potluck

Dear valued members,

We’re holding a Member Appreciation Potluck in the park on Sunday, August 28th, 2016. Come down and have some fun in the sun with us while enjoying good company, games, and food! This will be taking place at Coronation Park (corner of St. Mary’s Street & Tache Ave) at 11am-2pm. Please feel free to bring family, friends, and food to share. There will be various games/challenges along with prizes — stay tuned to our social media pages and the front desk whiteboard for more details.

Hope to see you there!

Sport Conditioning Camp for Young Athletes

Multi-Sport-Conditioning-Camp

MORFIT is running a multi-sport conditioning camp for young athletes this summer and so far it’s been a blast!

Lisa and Tom put the athletes through drills and exercises to improve their overall athleticism and to reduce their injury risk.  Specific attention is paid to speed, agility, and quickness; strength; safe, effective exercise technique; conditioning; and developing athletic movement patterns.  The group meets every Tuesday and Thursday at 10am during July and August.

Participants can sign up to attend 16, 14, or 12 classes, so it’s not too late to register!

Contact the gym for more information.

Website Interruption

Page not found

Have you seen this recently?  We had a glitch in our website hosting and lost a few recent posts and updates on morfit.ca.  Not to worry: we’re working on getting things back to normal!

Let us know if you find a dead link or see something that looks off/old so that we can fix it and give you the information you’re looking for.

MORFIT at the Spruce Woods Ultra

Becky-SWU

Time to spread a little love for the MORFIT members and staff who were a part of the Spruce Woods Ultra this weekend!

 

Congratulations Becky on completing the 50 mile distance. We’ve had some fun with Becky because she accidentally ran 7 extra miles, but she did great.  7 extra miles is a lot to add onto an already gruelling distance. Super good job sticking it out, Becky! Now we know you’re ready for a 100 km race!

 

Also congratulations to Laura who completed the 50 km distance and to Arielle who did the half marathon!

 

Finally, a big shout out to Terry, Myrna, and Megan who volunteered making sure the racers were safe, hydrated, and fed out there on the course.  Hopefully you had as much fun as I did!

 

Well done, everyone!

-Tom

Butterfly Run

Butterly Run 2016

Our 4th annual Butterfly Family Fun Run is scheduled for June 12! (Click here for poster) We’re pretty excited that there might actually be butterflies on the course this year! Feel free to wear your wings as well.

 

The Butterfly Run is a family friendly 5km “race” that takes you out and back through Whittier Park. We add some obstacles/fitness challenges for the more adventurous runners, but the rest of the family should feel quite comfortable on the course, too.

 

Cost is $5 (under 13 years old run free) OR a donation to Winnipeg Harvest. Call MORFIT or come by the gym to get registered.

 

 

 

Come Run With Us!

people-running-together

Looking for someone to run with?  We have you covered!  MORFIT Running Group is back for the season and there are some events coming up that we want to do with you!

 

April 24: MORFIT Running Group

Starts April 24 and runs every Sunday from 11-12.  Run with Becky to Lyndale Drive where you’ll do drills and exercises to improve your running technique and fitness, regardless of your current level.  This is a class so register the same as you do for any of our other classes.  Bonus: the 3rd Sunday of every month is free!

 

May 28: COLOR ME RAD 5k

Register and come run with us.  The more of us there are, the funner it gets!  Make sure you join team MORFIT when you register.

 

June 12: BUTTERFLY RUN!

Our annual 5km family fun run: We set up a course for you, you come out for some good, clean fun!  We will be collecting donations for Winnipeg Harvest, too.

 

July 23: MUD HERO!

Join the MORFITERATOPS team when you register.  The more of us there are, the better! We were 18 last time.  Just sayin’.

Happy Easter! Eating Candy? Enjoy it!

mini-eggs-and-doughnuts

You’ve gotta love when Easter falls in nutrition month! (yes, it’s still nutrition month)

It means I get to write a rant blog about videos that saturated fat-shame our favourite Easter candy!

Just when we thought the nutrition world was getting over  singling out and villainizing single nutritional properties of food, we get something like this to throw our collective arms up to.  “So saturated fat is bad again then? I thought it was good now, or at least not as bad as it used to be…  Does that mean eggs are bad again, too?”

In the spirit of nutrition month, let’s breakdown this video a bit.  It takes our favourite easter candies and compares their saturated fat content to that of other taboo foods.

 

Thinking about eating a Lindt milk chocolate bunny?  Why not eat 2 Big Macs instead?!

17 Mini Eggs? If it’s saturated fat you’re after, why not try 2.5 Tim Hortons chocolate dip doughnuts?

Cadbury Creme Egg? You could eat 72 Lays original chips!

10 foil wrapped chocolate eggs? Reach for a Venti Starbucks vanilla bean frappuccino with whole milk and whip cream instead!

13 jelly beans? No saturated fat! Yes, we can eat those! But wait, they have 28g of sugar.  You could eat an entire pack of mini Oreos if sugar is what you’re after.

 

It’s wrong on so many levels.

1) I don’t think anyone is eating Easter candies and writing them off as health food.

2) We choose to eat these particular sources of saturated fat (and sugar, if jelly beans are your thing) because they are Eastery to us (Whether you’re celebrating the resurrection or squabbling about Easter vs Ishtar).  72 Lays Original Chips, satisfying as they might be, just don’t get us in the Easter mood.

3) There are fewer calories in every single example of Easter candy than in the food they are compared to.

100g Lindt bunny: 540 calories…2 Big Macs: 1126 calories

17 Mini Eggs: 200 calories…2.5 Tim Hortons chocolate dip donuts: 505 calories

Cadbury Creme Egg: 170 calories…40 Lays Original Chips: 423 calories.1

10 foil wrapped chocolate eggs: 285 calories…Venti Starbucks vanilla bean Frappuccino with whole milk and whip cream: 490 calories.

13 jelly beans: 140 calories…18 mini Oreos: 298 calories.

 

So how do we choose? Do we choose more saturated fat or more calories? Mini eggs or doughtnuts? It’s a false dichotomy; we don’t need to choose. Instead, we can recognize that eating any of the foods in the video may or may not support us in maintaining or improving our health.  You could even eat mini eggs and doughnuts and be healthy.

 

Will eating a 100g Lindt bunny give you a heart attack or make you fat or less fit or less healthy than if you ate 2 Big Macs? Or if you ate nothing at all? Maybe. Maybe not. It’s impossible to say. Individual food choices can’t be judged independently. It’s more important to look at them in the context of your nutritional day, or week.

 

Eating 17 mini eggs here and there is most likely not going to have adverse health effects if the majority of your diet is nutritious and balanced. Even if it wasn’t nutritious and balanced, you wouldn’t be able to say that it’s the mini eggs that caused an adverse health effect. If the big picture looks good, a few pixels of mini eggs won’t spoil it. If the big picture looks bad, a few pixels of mini eggs won’t be noticeable amongst the rest of the crappy picture. In that case, the whole picture would benefit from a change in eating habits, not just the few pixels of mini eggs.

 

The Bottom Line: if you like to eat Easter themed chocolate and jelly beans, enjoy some! If you’re also interested in improving or maintaining your health, make sure that you eat other things this weekend as well. If you’re not sure what else to eat, we’d be happy to help you learn to make health supporting choices.

 

Happy Easter!

 

-Tom

1-the video had 72 chips, but the Lays nutrition info I found claimed 4 g of saturated fat per 40 chips.

MORFIT Info Session: April 9

Mark your calendars: We’re holding an info session on April 9th at 1:00!  We’ll be talking about your core this time around: What it is, why it’s important to train it, and how to go about doing so.  We’ll cover the muscles that make up the core, disc herniation mechanics, neutral spine, exercise selection, and exercise programming.  It’ll be a mixture of theory and practical so that when we’re done, you’ll have the knowledge and tools to train your core for better results in the gym and for a more comfortable life outside it.

core musclesWe are going to start holding these info sessions regularly again.  They are free as part of your membership-you can even bring a friend.  We just ask that you register so we know how many people to expect.  Future sessions that are in the works include TRX/Ring/Suspension Training, Combatting the Sedentary Work Station, Progressing to Pullups, Squat Clinic, Planning Your Workout, Overhead Pressing, and Cardiovascular Training.

Let us know if there’s something else that you’d like to learn about, hear our opinion on, or share with the members.  We want to cover topics that you find useful and/or interesting.

We are coming up with a points rewards system that we will use to give you something back.  We are still figuring out the details, but when you attend our info sessions or meetup activities, we’ll give you points that you can use to get a discount on your membership, classes, swag, etc.

Any questions: just ask!

Peace!

Nutition Advice: A good source of iron(y?)

nutrition-confusion

This nutrition quiz came through my feed this week.  I’m a glutton for exercise and nutrition articles so I jumped right in.  I find it fascinating to pick through health and fitness information on the internet.  Every week someone is coming up with a new way to present information or a new argument for/against clean eating, paleo, IIFYM, ab curls, fat, sugar, calorie counting, portion control, etc.  I find it helpful to look at all these different versions of often very similar information.  It helps me frame information differently for different people.

 

A common theme in nutritional articles these days is that there is so much information coming at us that it’s hard to sort out what to buy into and what to leave alone.  Often, the message is to cut out all the noise and follow some more general, simple advice.  That’s why this article piqued my interest.  It’s not advocating for simple.  It’s saying that among the constant barrage of often conflicting diet advice, it can be hard to choose which dietary tweaks will give you the most benefit.  Then it offers a quiz to help you assess your nutrition know-how and pinpoint your strengths and weaknesses.  I consider myself fairly well versed in nutrition know-how and figured I would ace this quiz.

 

So I did the quiz.  I didn’t ace it.  I found myself empathising with all the people I have ever talked to who were frustrated with said constant barrage of often conflicting diet advice.  This quiz adds to the confusion and does little to make dietary choices more clear, intuitive, or simple for the average person. Thanks to question one, I now know that if I want to get more omega-3 alpha linolenic acid in my diet I can get three quarters of a day’s worth by consuming a half teaspoon of flax oil. I could get a third of that from an omega-3 egg that was laid by a hen fed a diet containing flaxseed.  Salmon doesn’t contain any alpha linolenic acid, but it is a great source of omega-3 DHA.  Great!  I am on the road to diet and nutritional success!

no-to-salmon-not-enough-ALA

I also now know that sunflower oil beats safflower, grapeseed, and olive oil when it comes to Vitamin E and that if I’m dining out and trying to keep my sodium intake down, I should choose Earl’s Lois Lake Steelhead Salmon over Kelsey’s Seafood Lover’s Pasta, The Keg’s Black Cod, and Milestone’s California Spring Salad with Shrimp Skewers.

 

Holy smoke!

 

I’m not saying that this information is not good or useful, but it wouldn’t be my first choice of information to share with people looking to improve their nutritional habits.  Some of this is pretty advanced or finicky stuff that could be tinkered with once more general stuff is taken care of.  In my experience most of this information is not even necessary once the more general stuff is taken care of.  A lot of dietary details fall into place when the big picture is solid.  How I tackle the big picture will vary from client to client, but for most, I can help them without ever conveying the sort of specifics found in this nutrition quiz.

 

Most of my clients are looking for help with nutrition in the context of fat loss/weight management or general health.  They typically fall into two groups.  Ones that like to follow specific rules and instructions and ones that like to free float within some general guidelines. The former tend to do well with calorie and macronutrient counting, the latter with portion sizing and food choice selection strategies.  They can be further divided into those that do well with moderation and those that prefer extremes.  The former can go from drinking two cans of pop a day to one, the latter must remove all pop from their life.  They all benefit from becoming aware of their current nutritional choices and thinking about whether they help them achieve their goals or not.  If you’re thinking about it, you’re already on the right track!  If you need help taking it a step further, we can help with that.

 

Peace!

-Tom

New News

New Belts and Decks!

 New Belts and Decks! (right)

A few quick things to share with you today:

 

  1. Our parts order arrived!  Most of them have been installed, but there are still a few we haven’t got to yet.  Get in here and experience the smooth beauty of new treadmill belts and decks, the joy of adjusting the upright bike seat height with ease, and the knowledge of how fast and far you’re rowing on either rower!
  2. Our Registered Massage Therapist, Jenna, got her phone fixed!  Now you will always be able to complete your call.  Her new number is 204-599-6720.  Want benefits like these?  Give her a call and set up an appointment!
  3. Thursday spin class is pretty quiet.  Too quiet.  We will most likely stop doing Spin on Thursdays.  We could move the time to one that you might come to if you want to Spin more than Tuesday and Saturday.  Let us know if you want to keep the third day.
  4. We’ve had some interest in running the Simply Fit Small Group Training program at other times (5 am, 11 am, 5 pm, 9 pm) than what we are currently running.  We need just one or two more people in each time to make them a go.  If you’re interested or know someone who might be, get in touch!

Peace!

-Tom