Friday, December 13, 2019

Effective Methods in lowering Heart Rate...

Beans Vs. Exercise
In today's world of exercise, people tend to get caught up in gadgets like heart rate monitors. They are also very concerned with their aesthetics. Unfortunately too many of us don't concern ourselves enough with our actual health.

In this study beans vs exercise, Dr. Greger shows how consuming a cup of beans, lentils or legumes once a day is effective for lowering your resting heart rate.

So, if you exercise regularly and consume beans, lentils and legumes daily, you can throw that inaccurate heart rate monitor away and not worry about it. And if being lean and fit is your goal then consuming a mostly plant-based diet is going to be a more nutritious and effective way of helping you achieve that goal.

Heart rate monitors can be a fun way of checking to see a ball-park figure of where your heart rate is, but I wouldn't take the results as verbatim. Expect them to be up to at least 5 beats a minute off. If you are a serious runner, as this article suggests, you are better off to wear the more accurate heart rate chest strap
and have your watch read the results from the strap. Also take into consideration that when you are lifting weights and twisting your wrists, sometimes the heart rate monitor stops picking up your heart rate for short periods of time, thus displaying an inaccurate result of your over all work out and skewing the results even further.

Until next time...

Keep Fit 'N' Well.


Friday, September 20, 2019

Exercise Coach, In-Home Personal Training in Edmonton Alberta, Exercises to keep you in shape

Lifting Weights, Walking, or Watching What You Eat?

As a personal trainer, my first inclination is to answer yes to all of the above, because certainly all of these activities are important. The only way I can categorize them in some kind of order is to know who I am talking to and what that individual’s daily routines are and what their strengths and weaknesses are.
If you love your vegetables, fruits and whole foods and maintain a healthy diet and you have a history of the longevity of in your family tree, but you experience chronic lower back pain and are inactive, then I would recommend focusing on walking every day. The more the better. And lifting weights.
If you have a need to lose weight and you love lifting weights, but your idea of a well- balanced meal is French fries, hamburgers and ice cream and you have a family tree riddled with cancer, than I would put the focus on nutrition and walking.

Of course, neither of these examples took into consideration a person’s age. A senior citizen in their 60’s is going to have many different needs again, then a millennial in their 30’s. At the end of the day, we are all individuals and I can’t give each person I meet one health prescription. Everyone has different strengths and weaknesses and needs and thus each person should have an exercise prescription that is specific to addressing their habits, likes, needs, weaknesses and genetics.
Until next time...
Keep Fit 'N' Well

Greg Harvey

Wednesday, August 14, 2019

I am Over 50 and Can't Lose Weight, Can a Personal Trainer Help? |

Are you over 50 years old and weight management is starting to become a challenge? Well then as Shakespeare would say "Read on Macduff"...Okay, the quote was actually "lead on Macduff", but if he wrote books instead of plays, it could have been "read on". :) Click on the link below for more information.
I am Over 50 and Can't Lose Weight, Can a Personal Trainer Help? |
If you would like some information on weight loss, feel free to contact

Monday, January 28, 2019

Healthy Eating

Written by Greg Harvey of Fit 'N' Well.

As a personal trainer, I am pretty passionate about health and fitness. I would have chosen a living with better hours if I wasn't.

If you are interested in healthy eating and thus living a healthy lifestyle, I strongly recommend increasing your consumption of whole foods and plant-based proteins in your diets. I follow Dr. Greger. This guy is my guru. I read about his studies daily. Not only does he tell you what is healthy and what to avoid, he shows you the studies. His reporting is very transparent. If you are interested in up to date nutrition studies and facts, this is the guy I recommend following.

His daily topics can be subscribed to at I watch his videos or read about his findings most days while I am eating lunch. And yes, the articles are lean towards whole foods and plant-based eating.

I find the media is always several years (five to ten years) behind current studies in the industry. Over the past few months you may have noticed more and more commercials and talk in the media around plant-based eating. You are going to be seeing more and more of this kind of message in the media and it isn’t going to go away. Even the new Canada Food Guide has ignored the lobby groups and recommended what the registered dietitians feel is right based on science rather than recommending foods based on which lobby group pays them the most. It isn’t that you need to become a vegan, it is more about crowding out unhealthy saturated fats, trans fats and refined carbohydrates and introducing more plant-based foods. 

The Canada Food Guide is now encouraging people to consume plant-based proteins. With that, based on the public response you would think the government is trying to control us and turn us into zombies. No, plant based proteins are simply better for our health and the environment and they are less expensive than beef, fish or chicken. 
Canada Food Guide- 2019
I have heard a lot over the years regarding the debate over refined sugars, saturated fats, meat and dairy and how much these choices contribute to obesity, heart disease, type two diabetes, cancers and various other diseases. One thing I have never heard is anyone in any diet recommending that you shouldn’t eat vegetables. I have never heard the likes of “Poor Fred, look at him, he is a heart attack waiting to happen. Well what do you expect from a guy who loves his vegetables, nuts and legumes. He looks so unhealthy. He is a walking heart attack.”
And yes, the typical response when I say something like that is "I heard of a jogger who had a heart attack while jogging". Yes we have all heard about that unfortunate individual and yes, you will always be able to find one or two cases here and there of an athlete who has a genetic heart condition and dies prematurely. You will also find one or two cases like Bob Hope who drank and smoked all his life and lived a long life. I think reasonable, logical people understand that people like that are the minority. The others aren't so lucky and don't tend to live into their 70's much less their 90's. 

When you look at heart disease being the number one killer in North America and the amount of people who eat whole foods and focus on a plant-based diet vs how many people who die of heart disease who are either obese, have horribly unhealthy diets and don't exercise, I think you will find that argument is about as silly as suggesting that people don't look both ways before they cross a busy highway because they know someone who never looks both ways before crossing a busy street and he is still alive. 

I like the infographic from Food Math 101. I don't know how accurate it is, but look at these graphics and think from a logical perspective. I think you will see the answer is obvious.
I grew up on a farm and I hope we still have farms for hundreds of years to come. I just hope that we start spending more of our land resources on food to feed humans and less of our land to feed the animals that we eat. 

I encourage all of you to focus on whole foods and plant-based proteins thus crowding out and consuming less meat, dairy, refined foods and man-made foods that have concentrated amounts of sugar in them.

Thursday, January 17, 2019

Time for Daily Minimums

I had a little Google fun today and tried searching “Reasons people don’t exercise.” The most common barrier to exercise that was listed over and over (and over…) again: I don’t have enough time to exercise.
As a personal trainer who used to have a (very stressful) 9-to-5-type job, I do understand where this particular barrier to a healthy and active lifestyle comes from. Most people have a busy schedule, and some people have schedules “hectic” doesn’t even begin to describe. Working at Fit ‘N’ Well, I see clients with full-time jobs, kids, social commitments, and a side hustle -- who find they still need time to cook, clean, and take the dog for a walk. 

In the Canadian Physical Activity Guidelines from the Canadian Society for Exercise Physiology, (CSEP) the suggested “150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.” (Please click here for link.) If we break this down over five days, it’s about 30 minutes per day in 10-minute increments of aerobic activity like brisk walking, swimming, cycling, or running.
So how exactly do these minimum recommendations fit into a weekly schedule? What if I don’t feel that I have 30 minutes every day to do this?
Instead of focusing on the 150 minutes of aerobic activity per week, how about breaking it down to a simple plan where the days can vary, depending on your needs? It could look something like this:
Sunday: 15 minutes
Monday: 20 minutes
Tuesday: 30 minutes
Wednesday: 20 minutes
Thursday: 15 minutes
Friday: 20 minutes
Saturday:  30 minutes
Voila—150 minutes!
While I would advocate a well-balanced and active lifestyle includes substantially more activity than what’s listed here, (including resistance training, aerobic activity, and activity for fun,) a great place to begin would be to work toward consistently achieving these minimums and making this your new “normal”!
If you aren’t currently participating in daily exercise and feel intimidated with the need to suddenly find the time in your week, how about aiming for 50 minutes (in 10-minute intervals) in your first week, and increasing that total by 20 minutes per week for five weeks? This would allow for time to adapt to both the increase in physical activity and the changes to your daily schedule.
Cheers to getting in your minimums!
-Written by personal trainer Regan Degan of Fit 'N' Well.

Tuesday, January 15, 2019


How the heck do you remain consistent with an ever changing or super busy schedule?  We need to answer that text, see what is happening on Instagram, search up ideas on Pinterest all while folding the laundry, making dinner and driving the kids to their next event. Wait what? You’ve just spent at least 45 minutes looking at nothing in particular on-line? Yup. It happens fast and easily.

I think we all have felt the realization that an hour has just gone by and have accomplished nothing. That’s okay if it’s your moment to zone out but is it a habit that has been added to a sedentary day and lifestyle?

Maintaining a healthy lifestyle means consistency in good habits. What’s the key underlying element for consistency? It must be something you enjoy and really interests you. Being held accountable helps too. This can be as simple as planning to meet a friend to exercise or join a group or class to work out. Besides, things tend to be more fun with other people. Friends can help to keep you motivated and challenged and make it easier to keep your work out appointment. This is espeically true on those days that you don't feel like exercising. When all is said and done, some of the most rewarding workouts for me have been the ones where I didn't feel like exercising originally, but once I started, I got into it and ended up really enjoying my work out.

Friday, January 11, 2019


Models and those in the fitness industry can be very inspirational. As a personal trainer I look towards other leaders for inspiration and ideas regarding diet and exercise. It can all be a little overwhelming at times. It’s all well intentioned, pairing fitness and inspiration. Social media and mainstream media put fitspiration images in front of us everyday. Advertising and marketing campaigns want us to aspire to these images and a belief that this is ideal. Lose weight, look younger, be happier. Sure, these are all great aspirations, but these very images and beliefs can also be damaging and essentially be false advertising for a healthy lifestyle. It’s finally becoming more well known that these “ideals” are not helping people live a healthy lifestyle, neither physically nor mentally.
I came across an article which was first posted about a year ago. I appreciated the studies that were mentioned, and I believe and hope the messages it carries are more wide spread and understood. It talks about how the whole fitspiration movement is backfiring. Yet, it is still extremely prevalent.
Just seeing fitspiration images can lead to feeling dissatisfied with ourselves. As the article mentions, it can promote depression, anxiety, and eating disorders. A scientific study doesn’t have to confirm that part for me. It will be to varying degrees, but I think it’s an automatic human reaction many people can relate to. It’s the way our brains are wired. We focus on what we lack in ourselves. It frustrates me when exercise becomes less about health and more about aesthetics. I understand it. I am guilty of it as well. We all want to look good in or out of our clothes.
When you look at athletes across a variety of sport in your community like amateur weight lifters, wrestlers, martial artists, shot put, bikers, the list goes on, any one who is not paid as a professional or competing at a high level (and even those who are), these people have a variety of body types. I’m generalizing here, but over all, these people are fit and you will see many body types. Overall, they may likely fall into the “normal” BMI but there isn’t just one body type.
I’m not disputing the science that says a waist circumference above 80 cm for women and 94 cm for men increases health risks. It is an important statistic that will indicate health risks. It just really bothers me when society places one body type on a pedestal. 
Striving for healthier daily choices and habits should be something we think about first. There is my rant. I may tend to harp on the same topic. My friends can attest to that, but until fitness magazines and social consciousness changes to see there is beauty and strength in more than one body type, it will always be on my mind.
I believe there is beauty and fitness in more than just one mold. So enjoy your movement and appreciate your body!