Q: Why did you decide to begin nutrition coaching with ANCHOR?
I decided to go ahead with nutritional coaching as I thought I was eating 'healthy', but not getting the results I wanted, I knew there was room for improvement. I felt I had low-ish energy, a lot of cravings and carried more weight than I'd like.
Q: What important things have you learned throughout the nutrition coaching program?
I now understand how to fuel myself properly without feeling like it's a 'diet'. By making, what now feels like, small changes to my food choices, I've significantly improved my energy level and body composition. I feel in control; it is super empowering!
Q: Was there anything about learning to count your macros that surprised you?
I was shocked how little protein and how many carbs I was eating. SHOCKED! My daily steel cut oats and berries for breakfast and quinoa salads for lunch were adding up my carbs like crazy. Small changes; big difference!
Q: How to you stay on track while balancing work, homelife, and other commitments?
Once I made the changes, I couldn't go back. It's worth it for me to take the time to prepare food ahead of time; even if I'm baking a tray of chicken breast at 10pm, it's worth it. Once I was in the flow, I wasn't spending much more time or money than I already was preparing foods, it's simply better food.
One of the most difficult aspects for me initially was counting macros in a social environment (at a friend's BBQ, night on the town, dinner out, etc); you can still go out and eat well (you can even have wine without cheating), you just have to account for everything you're consuming and shift other meals. Eating in balance.
Q: How has your performance been affect by macros tracking?
I have so much more energy. I feel I am able to think clearer and accomplish more. I sleep like a rock. It's great all around.
Q: How has your approach to food changed since counting your macros?
I have always seen food as fuel; so now I went from regular to premium fuel. Vrrooom, vroom!
Q: What advice do you have for others seeking guidance in their personal nutrition?
Do it! You won't regret it; once I started it seemed so obvious. Everyday I feel better and better!
Q: What has been the biggest change you've made in your lifestyle since joining?
The biggest change I've made is definitely the amount of protein I'm consuming on a daily basis. I cannot believe how much protein affects your body, and it now makes complete sense. How is your body supposed to build or even maintain muscle without protein? I never looked at food the way I do now; and I am so grateful for this shift! Thank you Alli!
dial in your nutrition alongside your workouts to look + feel amazing.
we've coined September 'nutrition month' at ANCHOR & are excited to bring you a 30-day program designed to introduce you to new concepts in nutrition to support your health + fitness goals.
Led by Dr. Alli Cain, you can expect to --
Within 24 hours of registering, you will receive a questionnaire to help
Dr. Alli get to know you + your goals.
Then, she will design your program to tell you how many grams of protein, fats and carbs
you need to consume daily to reach your goals.
As long as you eat foods to ensure you hit your macronutrient targets, you are making great progress - the bonus is, there is no restrictive food list and you can actually enjoy the food you eat!
You'll chart your weekly progress in a document provided to you
and then check in weekly for 4 weeks with Dr. Alli to ensure you are on the right track.
BONUS! You'll learn the foods you should and shouldn't be consuming in order to obtain superior results with 2 LIVE workshops with Jenn Pike throughout the month!
STARTS SEPT 5
please give a warm welcome to amy, jamielee + jen!
believes that yoga is the practice of taking care of yourself.
her passion is to share it with as much integrity and kindness as possible.
her teaching style is alignment based to create a safe & supported experience where you can be both vulnerable and curious about yourself.
you will see her:
tuesday night for SLOW FLOW (6:30-7:30pm)
teaches to invite presence, cultivate mindfulness through breath and self-discovery through movement.
the mat is her creative outlet where she feels grounded and connected to her mind, body and soul.
it's her time to just BE.
you will see her:
thursday night for FLOW (5:15-6:15pm)
began practicing yoga in 2001, where she developed core strength, stability + mobility which helped her recover from her low back injuries & disc surgeries.
jen teaches to bring self-awareness and balance to her students through breath and movement.
the mat is her time to breathe. to connect. to be grounded. to just be!
you will see her:
thursday night for EBB&FLOW (6:30-7:30pm)
who: ANCHOR members who want a fun competition experience!
(a great lead-up if you're doing ANCHORFEST)
what: fun crossfit competition + potluck
where: ANCHOR / crossfit. yoga. lifestyle.
when: fri aug 25 5:30-8pm
cost: $20 total
what you need to know: potluck style event! bring your favourite share-able dish!
the workouts will be similar to what you see in our daily programming - the difference is you'll be working with a partner (same gender) and have a judge making sure you are hitting movement standards!
grab a partner + get registered
[author: dr. alli cain winberg]
read time: 5 minutes
Did you know?
High intensity interval training (like our crossfit, metcon + HOUSE/BLEND classes) may add years to your life. This study shows that regular participation in HIIT training, not only improves your lean body mass, but HIIT made improvements in aerobic capacity and capacity for your mitochondria to function. This is important, as aging typically makes mitochondria less efficient, making muscle-building more difficult. But with HIIT training, these aging effect can be reversed. Top off the fact that it's loads of fun, there's no reason we shouldn't see you at class tomorrow!
Sticking to the science behind the vision of ANCHOR -- combining strength & conditioning with yoga + our lifestyle clinic team is the importance of taking care of our body in gentle, stress-relieving ways.
Some stress can be a good thing, like the feeling we get when a deadline is looming and we need to get to work, or the physical stress of exercise! However, if you're operating in a continually emotionally stressed state, or not taking the breaks your body needs from exercise, you're wreaking havoc on your body by being chronically stressed.
Cortisol is a steroid hormone that is released in response to stress - good + bad. We label it good and bad stress based on the amount in your body, and the amount of time your body shows markers of stress.
On a basic level, acute cortisol post-training accelerates protein breakdown into amino acids + can aid with repairing the tissue that was broken down, and enable it to remodel & grow (anabolism- this is a good thing for muscle development!)
However, long term high cortisol can have the opposite effects and be responsible for muscle breakdown (catabolism).
We contend that the holistically healthy individual is participating in the proper dose of HIIT exercise for their body, engaging in strength training & being guided in proper recovery techniques. This includes regular breaks from training (aka rest day), manual therapy or bodywork & consistent participation in yoga for the anti-stress effects it has on the body, Yoga improves recovery, has a positive impact on the mind, and of course, leads to potentially lower stress levels & thus cortisol levels.
On your journey to achieve your best health state -- ANCHOR's got you covered.
a supported immune system prevents illness while keeping you physically and mentally healthy.
as the season changes, we often see acute illnesses arise.
here are a few tips to keep your immune system functioning at it’s best.
REDUCE YOUR STRESS//
I personally believe that when your body does come down with an acute illness, it is trying to tell you something. Listen to it! Rest, Nourish, and LOVE yourself! There is no better time for self care.
For more information on keeping your body healthy or if you would like to learn about how homeopathy can help your body move through illness, please send me an email, or give me a call.
Aimee Marples, DCHM, HOM
ANCHOR lifestyle team
chiro - massage - homeopathy
Dr. Allison Cain was raised in Newmarket, ON and currently resides in Keswick, ON. Her love of athletics & passion for health led to her obtaining a Bachelor of Kinesiology from Wilfrid Laurier University. While attending WLU, she was a member of the varsity women's basketball team, and varsity cross country team. She went on to pursue graduate studies in Sports Business Management, before realizing her true passion was to work hands on with individuals as a Doctor of Chiropractic. She attended the prestigious Canadian Memorial Chiropractic College in Toronto, ON to obtain her Doctor of Chiropractic degree.
Throughout her studies, Dr. Cain founded a gym in Newmarket, ON and worked as a coach + nutrition consultant. In 2016, she moved north to help launch ANCHOR/ crossfit.yoga.lifestyle to the Georgina community. A comprehensive facility which features a variety of movement disciplines, to satisfy the holistic needs of the human body. Dr. Cain has a particular interest in the holistic wellness of her patients - treating both musculoskeletal complaints, and addressing specific fitness and nutrition needs to live and feel the best you can.
In practise, Dr. Cain integrates a combination of diversified chiropractic techniques, myofascial release techniques, rehabilitation exercises, modalities like laser + IFC and patient education to provide optimal health and wellness.
Book online with Dr. Cain
Since Jen Schlitt graduated from CCMH in 2001, she has passionately continued to expand her knowledge and skill set thought a variety of courses including Thai massage at The International Thai Massage school in Thailand and The Canadian College of Osteopathy. Jen has been blessed having her chosen careers of RMT and yoga instructor work in such harmony.
She began practising yoga in 2001 which developed her core strength, stability and mobility which definitely helped her recover from her disc surgeries. Jen began CrossFit in April 2011 which was six months post back surgery. She began with her movements modified, using bands, light weights and stepping on to the box rather than jump. Her progress, technique and strength kept improving. Before you know it, the training wheels fell off and her WODs were RX'd. With some patience, respect, hard work, dedication and amazing coaching look what can be accomplished! Jen also has her CrossFit level 1 trainer, and has taken some gymnastics courses to expand her knowledge for her CrossFit family/clients and herself.
With this background, Jen is sympathetic to suffering in chronic pain, the mental component of not being able to do what you love, having to rest and rehab your body and has a great understanding of the body in movement.
I love the sense of community with both yoga and CrossFit not only in Keswick, but internationally. I am blessed to be a part of the ANCHOR family and share in everyone transformation + goal crushing!
To book an appointment:
Aimee Marples graduated from the Canadian College of Homeopathy in 2011. She is a Registered Classical Homeopath. She works to help people move through their illnesses (acute and/or chronic) and to create a healthier lifestyle overall, as well, she loves to educate people on the ease and benefits of introducing homeopathy into their lives.
Homeopathy is a gentle form of medicine that can help any person at any age, with any type of illness. Aimee has experience treating many types of illnesses including:
To start, Aimee will be available for appointments on Friday's at ANCHOR. You can book with her by emailing firstname.lastname@example.org
Derek Smith is a Registered Massage Therapist, licensed with the College of Massage Therapists of Ontario (CMTO). His lifetime involvement in athletics, experience as a Personal Trainer and keen understanding of the human body combined with his sincere and caring nature make him a very effective and knowledgeable Health Care Provider.
Derek’s approach to therapy is very client-focused. Whether you are coming for sports therapy, rehabilitation or pure relaxation you will find that he tailors your treatment plan specifically for you. Not only does he treat your symptoms but also works toward finding and eliminating the root cause of your condition.
He is also a strong believer in giving back to the community and is the founder of Helping Hands – a charity driven organization. Some of the causes he actively supports are The Sick Kids Foundation, Big Brothers and Big Sisters of York Region, Habitat for Humanity, Canadian Cancer Foundation, Cystic Fibrosis Foundation, Crohn’s and Colitis Canada, Rose of Sharon Services for Young Mothers, Georgina Food Pantry, and many more.
Derek's hours at ANCHOR are:
call/text him at 905-868-4675 to book an appointment.
please zoom in on the picture and read this short story from 12 year old Elise Hache --
you know -- sometimes doubt can creep in to my mind...
"am I doing enough?"
"am I making a difference?"
"are people perceiving what I'm saying the way I've intended it?"
It's things like this — a story written by Elise detailing how her brother used constructive criticism to fuel hard work + consistent effort to reach some personal goals...
[spoiler: Brady made the team and 1 year later is being invited to high level hockey camps]
...that make me understand that using my voice + various social outlets to continuously focus on health, wellness, fitness + other important topics in a positive way, can truly make a difference.
I am humbled by the insight from this bright young lady.
Hache family, thank you for trusting us with your health + fitness.
- dr. alli
*this picture of the assignment was shared with permission from the author
[17.2] warmup + primer
1) 5:00 Easy Bike or Row
2) Mobility -
A) 2x30s Ea. Forearm Stretch (kneeling down, turn one hand around so fingers
face you, stretch the forearm out)
B) 1:30 Ea. Banded Lat Stretch
C) 1:00 Ea. Samson Stretch
3) Bulletproof Shoulders – 3 Rounds:
A) 5 Banded Angels
B) 5 Banded WY Negative
C) 5 Banded Scaption
D) 10 PVC Dislocates
4) 2 Easy Rounds [RX]
5 Strict CTB Pullups
5 Strict TTB
5 Ea. DB Hammer Curls (35/20lbs 1st round – 50/35lbs 2nd round)
6 Steps DB Front Rack Box Step ups 24/20” (35/20lbs 1st round – 50/35lbs 2nd round)
2 Easy Rounds - [scaled]
10 Ring Rows
5 Strict Hanging Knee Raises
5 Ea. DB Hammer Curls 35/20lbs
6 Steps DB Front Rack Box Step Ups 24/20"
15/12 Row Calories
5 DB Cleans 50/35lbs (scaled - 35/20lbs)
25 Ft. DB Front Rack Walking Lunges
5 TTB (scaled - 5 hanging knee raises)
3 Bar Muscle Ups (scaled - 3 chin over bar pullups)
Well, there's a lot that can be said for strategy as this workout has a host of skills and variables to manage. Biggest thing is obviously going to be managing your grip fatigue. In order to do this, a few things need to take place -
1) Don't do anymore than you're capable of with the gymnastics or you'll pay for it - be smart about how many reps you do in a set. Gymnastic ninjas, you'll be tempted to go for big sets on TTB and Bar Muscle Ups but even Kari Pearce said she would do triples next time for the Bar Muscle Ups.
2) Don't squeeze the dumbbell any tighter than you have to. On the lunges, let the weight of the dumbbells sit into the hands rather than squeezing the dumbbells as tight as you can.
Pacing wise, Pearce was doing her TTB rounds in around 1:30 and her Bar Muscle Up rounds in around 3:00. This left her with around 3:00 to finish up the workout. If you're looking to put up a top score, you're going to need to be flirting with these time splits.
Make note of your strategies because this is a type of workout you can redo in a few days.
Gregg & Alli
in this podcast --