Author: Aimee Marples, Classical Homeopath
We are almost into the beautiful spring weather!
Generally, at the change of seasons, I see colds that turn into lingering coughs.
Below I will discuss 3 wonderful cough remedies, as this is the stage most people are in right now, but be mindful that the sooner we interject an illness with homeopathy, the easier your illness will be.
There are thousands of remedies, and looking below, they all work in different ways.
DOSING: It is always best to start at a lower potency-30C, giving 2 pellets every 4-6 hours as needed. Continue this dosing until symptoms lessen or disappear, decreasing the dosing as the cough gets better.
It is very important to note that if there is NO improvement after 3 doses of a remedy, it is not the right remedy.
SPONGIA TOSTA (toasted sea sponge)
DROSERA (Round-leaved Sundew)
HEPAR SULPHURIS (hepar sulphuris calcareum)
Can you feel the season change? It's time to go outside!
In Keswick, spring is more than just a date change.
We watch the ice huts come in off of Lake Simcoe to make way for boating season.
The sun on our face is a reminder to take joy in the fact that we live in a great lakeside community.
The warmer weather is motivation and a great time to start your fitness journey.
All ANCHOR coaches provide inspiration + education.
Inspiration through example & accountability.
Education by teaching you something new each class.
Our run club brings both of these things together to deliver a top notch program that will support your journey into running.
our 6-week couch to 5k run clinic will take place thursday nights (6-7pm) & sunday mornings (9-10am)
the dates: april 15 - may 24
goal race: TBD (optional)
investment: $69 for 6 weeks
our goal is to empower you to complete a 5k!
what is #ANCHOR28?
#ANCHOR28 is our first ever nutrition challenge. It’s aim is to help bust any myths you may have around food, help develop good healthy eating habits and help you reach your goals whether that be weight loss or muscle gain.
We will kick off the challenge with an InBody scan.. Your personal copy will be important to keep in a safe place and bring to the nutrition seminar on Thursday March 29 7:45-8:45. You will be added to a private Facebook group, where there will be specific training lectures, weekly live Q&A’s all designed to help with your questions, daily accountability and check in posts.
whats an InBody scanner?
The InBody Scanner is our brand new state of the art body composition analyzer... (it's amazing)
The InBody Scanner provides incredible detail into your hydration levels, lean muscle mass, body fat mass and segmental analysis these give you an amazing detailed overview of where your body is currently at. The analysis will also provide you with your Basal Metabolic Rate (BMR), which is a key figure when tracking your nutrition.
You will receive a scan at the beginner, and again at the conclusion of the challenge.
does the Challenge include custom macros?
For this challenge we will be using a simple but effective method using your accurate InBody BMR (basal metabolic rate) reading to calculate your calories and macros. You will use this figure to track your calories and macros throughout the challenge. Many people opt to have their macros custom calculated in order to achieve better overall results. This is available at an additional cost.
will I lose weight on this challenge?
If weight loss is your goal, yes!
Although this is ANCHORs 1st Nutrition Challenge, our coach Simon has run more than 20+ challenges in the past with great success. Simon will be there throughout the entire 28 days to help you, so if you find yourself stuck at any time you can contact him via the private FB group.
I hate Facebook, will people see me doing this?
No. The group will be a secret group, which means no one can search or find the group, nor can they see what is happening inside. You can feel 100% comfortable inside the challenge group.
do I receive a 28-Day meal plan?
We will be following the “flexible dieting” or “macros” method, meaning you don't have to follow a restrictive meal plan. This nutritional lifestyle method provides much better results in the long and short term. Not only will this style of dieting help you lose weight initially, but it will also help to develop good eating habits and allow you to work on removing bad ones.
The challenge will however, provide 28 amazing recipes for you to download, keep and try out in the kitchen.
do I have to attend the weekly live Q&A’s?
No, they will be recorded live straight into our private challenge group. You will be able to join the Q&A’s and ask questions. They will be saved for you to access throughout the entire challenge.
Challenges are so much better when they are fun and have points involved. So each week we will have a different “challenge focus” where you will be asked to score your daily progress.
is there a prize for the best transformation?
Yes... 3 in fact!
There will be a 1st, 2nd and 3rd place prize. However, these will not be judged solely on your InBody scan scores. All other aspects of the challenge will be taken into consideration, such as challenge involvement, helping others out in the group, watching Q&A sessions and implementation of the challenge info.
Have you stopped to look at what the graphics on the outside of our building say?
NUTRITION is the foundation of our ANCHOR fitness pyramid--
it should be the foundation of your personal pyramid, regardless of your physical activity/sport of choice.
Every human has a proper dose of protein, carbs + fat [macronutrients] they can consume for fat loss, muscle gain or to maintain their current body composition. Your macronutrient profile is unique to you and your goals. If you eat to hit your macro targets, you can positively influence your body composition with relative ease.
But I contend there's more to macros than the donut-filled lifestyle you see on Instagram [#IIFYM].
Enter— your microbiome.
You literally have a second brain— your enteric nervous system—that functions to control your gastrointestinal system. There are more neurons in this network than in your spinal cord! It's tasked with FAR more than just getting sh!t done (pun intended ✅). .
Your gut and your brain connection is EPIC, and I would not be doing my job as a doctor if I didn't advise you on the foods you should be using to hit your macros in order optimize your health.
[excerpt from my book, MINDSHIFTMACROS] .
"We are learning that there is very little that happens in the body that the microbiome does not directly impact. Although it may not always be exactly clear how all these bacteria affect our mental, emotional and physical health—including weight management—there is growing evidence that we should be paying attention to how we treat our gut health..."
If you're interested in learning more - register for my nutrition workshop from 7:45-8:45pm on March 22
- Dr. Alli Cain
Lately, there has been a lot of buzz about the “cold and flu” going around this season.
I prefer to use prevention whenever possible, but sometimes you are unable to avoid the virus and it can end up taking residence in you or your loved one’s body.
This is when homeopathy and support can really help.
Here are some tips on prevention, as well as just a few homeopathic remedies that may help.
A supported immune system prevents illness while keeping you physically and mentally healthy.
REDUCE YOUR STRESS
PRACTICE PROPER BREATHING
The following are homeopathic remedies I have been prescribing in my practice most commonly this cold and flu season.
Dosing: Less is always more with Homeopathy. We call this “minimum dosing”
Start with 2 pellets 1 time. Wait to see if symptoms change. Re-dose with 2 pellets as needed. If there is no improvement after 4 doses, it is not the right remedy. Call your Homeopath for consultation
-This remedy is known as “Bryonia the Bear” for the amount of irritability that the person presents.
-slow onset of the illness
-lower grade, slow onset fever
-dry mucous membranes
-thirsty for large amounts of fluids. They will want to guzzle
-bursting headache–can be temples, or back of neck
-irritable, just wants to be left alone
-heat with perspiration
-warm with an aversion to warm rooms
-worse 9am or 9pm
-worse any type of motion. Wants to lay still.
This remedy works best when there is great systemic soreness and aching of muscles or bones”
-flu can present with a high fever
-thirsty for cold drinks
-nausea and vomiting
-chilly and sensitive to cold air
-bursting headache, usually frontal or temporal
-restlessness with the pains
-very little perspiration
-chest and back can be sore.
-deep aching pain in the bones, especially low back.
-This remedy works best when there is debility, weakness and sleepiness
-chills begin extremities and run up and down the back like “icy fingers”
-chills can alternate with flushes of heat
-extreme shivering and fine tremors
-heaviness of the limbs, eyelids and head
-headache from the back of the head to the forehead
-sleepy, droopy, dizzy, weakness, blurred vision, fever
-similar to a fever and jet lag all mixed together
As you can see, each remedy/illness picture is very different in how it presents.
These 3 remedies are just a sample of some of the many remedies to choose from when prescribing.
If you have any questions or would like to set up an Acute Homeopathic Consultation with me, please book online at: http://bit.ly/2zTnBs8 or feel free to call me.
I would love to help you and your loved ones with homeopathy this cold and flu season.
Aimee Marples, DCHM, (RHom)
Registered Classical Homeopath
We've partnered with holistic nutritionist Kristen Schiener, owner of Georgina's Whole Family Health Food store to put our seal of approval on supplements that will support your workouts, health + wellness.
Look for our 'anchor approved' symbol the next time you're at #WFHF.
Kristen is a wealth of knowledge & happy to assist with any nutrition or supplementation questions you may have.
ANCHOR is more than a gym, more than a yoga studio.
We are your home of health.
Nutrition plays the most important role in the development of complete health. Knowing this, ANCHOR recently launched various programs to support you.
ANCHOR ELITE NUTRITION
this is a natural, long-term solution to your health and weight concerns.
this 12 week program is extremely comprehensive + customized to you & your goals.
expect to learn about your body from the inside out and experience life-changing results
3-DAY JUICE CLEANSE
challenge your body and your mind to this 3-day cleanse
starts thursday jan 11 and runs thru to saturday jan 13
features 5 juices + 1 nut milk/day
as well as a detoxifying yoga class led by shannon hastings on friday jan 12
MACROS w Dr. Alli
Dr. Cain applies the principles of tracking your macronutrients to guide you to better eating and lifestyle habits.
using ratios specific to your age, gender, current weight, activity levels & goals. Consuming an appropriate range of carbohydrates, proteins & fats is paramount to reaching body composition goals, while supporting energy levels necessary for performance.
thank you for all that you've brought us and taught us — we feel so much gratitude to be able to call this "work"
2018 — we see you & let's do this
we wanted to share our highlight reel + our favourite moments (in no particular order) over the last year of business, lifestyle + community
1) OPENING OUR DOORS to the community of Georgina on April 1st and leading our first Yoga, CrossFit Georgina + HOUSE/BLEND classes
2) OUR GRAND OPENING
Our ribbon cutting celebration with the Mayor, Margaret Quirk, our first vendor market with local businesses and all our family & friends there to support us.
lululemon Newmarket also surprised Shannon + Gregg and asked them to become ambassadors for their store
3) ANCHOR CLINICAL TEAM
Started with just Dr. Alli & Jen Schlitt, RMT and quickly grew to include Derek Smith, RMT, Aimee Marples, Homeopath and most recently Physiotherapist Alison Riberio and Nutrition Consultant, Bharat Oza.
We truly are your home of health!
4) CANADA DAY "CRUNCH N BRUNCH" HOUSE/BLEND
We had over 50 people join us to celebrate the 150th birthday of Canada with a special family friendly sweat + stretch followed by brunch served by us
our two-day CrossFit competition in partnership with Canadian Barbell Company + Alliance Homes that put CrossFit Georgina on the map with some of the best athletes in the area.
We wanted to go big and create a memorable experience for all athletes as well as spectators and our community.
6) SO MANY SPECIAL EVENTS NEAR + DEAR TO OUR HEARTS:
7) OUR AWESOME MEMBERS
There aren't enough words to express our gratitude for those who continue to believe in us.
When we first launched ANCHOR to the world, we offered 50 "OG" memberships before we opened to secure a membership on December 11th 2016.
We SOLD OUT of our OG memberships on February 7th, 2017 — #marketing [Ask Shannon]
We have continued to grow with 250 active members + over 10,000 check-ins.
When we asked James what his favourite moments were, he said "I love seeing members happy."
Coach Danielle wanted to give a special shout-out to two of her personal training clients who are making STRIDES of progress:
Finlay M. — As a regular teenage boy, Finlay struggled with body awareness, and it was challenging to get his back into proper position for deadlifts, kettlebell swings, cleans + snatches. With hard work in the gym during ANCHOR Athletics, alongside consistent chiropractic treatments with Dr. Alli Cain, he has improved his strength, putting weight on his lifts and to be able to control his spine.
We are SO proud of you!
Jong M. — With Jong's disability, he was unable to walk unassisted, lift his arms overhead and struggled with leg strength as he travels in a wheelchair. After months of working one on one with Danielle, he now can walk unassisted (in fact he does figure eights around pylons), he can do step-ups to 6 inch plates, throws a ball overhead and can lift 5 lb plates.
We love working with you, Jong.
You are a reminder of why we love what we do
As Coach Jordan said so perfectly:
"Really, my favourite moments are when people who have no idea what a snatch is, are afraid to touch a barbell, think they aren't flexible, think they're too old, think they aren't ready or whatever pre-conceived ideas they have... show up with trust, let themselves dive in and allow change.
It is a very cool thing that ANCHOR has created.
When I think about my favourite moments, I think about the HOUSE/BLEND ladies doing d-ball holds and cleans, moments like members (Neda) saying they want to do CrossFit because they like the barbell better, moments like Barb crying because she got herself in a support inverted position, moments like grown men crying in the yoga studio because they feel vulnerable & safe and moments where families, people and guests feel proud to walk into our doors and when they leave they're proud of what they accomplished for themselves."
thank you for your wonderful words and we couldn't agree more
We would be no where without the support of every person who has walked through our doors, supported us, followed us, promoted us... here's to you!
8) THE STORY OF ANCHOR's NAME + LOGO
When we were looking for property in Keswick, the old blockbuster seemed like a great space for us to renovate into our vision.
We were all standing in the old, yellow+blue building thinking of names that would be fitting for all three businesses: CrossFit, Yoga + Lifestyle (Clinic)
Because we are near the lake, the strength and weight you find in CrossFit, the grounding sensation of Yoga + something neutral — enter ANCHOR.
We all loved it as it resonated with ALL of us, just differently (which you probably find for yourself)
Danielle made our logo in 5 minutes and the rest is history... so far ;)
9) ANCHOR ELEVEN
The CrossFit community coming together on Remembrance Day for 11 on-the-hour HERO WOD's in memory of our fallen soldiers.
Remembering in the best way we know how and we ended up raising over $1000 for Wounded Warriors Canada.
It was the best vibes with good company and everyone was cheering each other on, everyone worked so hard whether you did one workout or all eleven (shout out to Nikki + Jadzia for completing these solo)
The wonderful Anna has always had a passion for dance + music — so she stepped out of her comfort zone to get certified to TEACH the Caribbean + African dance fitness movement to our community
We had a great response to it and Anna makes everyone feel so at home in their bodies, she makes it fun and you sweat — A LOT
(This class returns January 8th)
11) THE START OF #ANCHORMVP
This started out as a laugh with Kayla (who was our first MVP) because she showed up 11 times in our opening week, we joked she was the real MVP.
As we thought about it, we know the power of being acknowledged so we took a picture of her and wrote how proud we are of her.
From there, we started doing it every week to acknowledge someone who stood out to us, shows up consistently, is a great energy + we want them to know — we see them.
It's the little things that are big things.
Much like our MVP award, this started out with a light heart. Sam was the first to reach 100 classes on July 10 and you couldn't shake her consistency.
It started a trend, it started another hashtag and enter a big milestone that a lot of people are working towards now.
We had a lot of members have this as their goal — "I want to reach 100 classes before Christmas"
It lights a little fire, creates some motivation, plus we know they are just REALLY doing it for the 'gram ;)
So proud of our club that keeps growing
So. Much. Dust.
It took around 3 months to get rid of all Blockbuster evidence and make this our new home.
James (the hardest worker), recruited a small team to bring the vision to life (Gregg was right there by his side arriving early + staying late) and the pieces came together so quickly.
We basically needed new everything as the building sat empty for 3+ years.
The girls tried painting as much as we could reach and we designed everything ourselves (thank you Pinterest)
When we finally had walls — we invited our community to come see our progress, which room was which and it also gave us a chance to meet some of our mystery OG members :)
Our teen girl yoga initiative that happens every Tuesday from 4-5pm.
It has be filled with laughter + tears — everything from journalling, meditation, special crafts, powerful conversations, letters to ourselves, burning old memories we don't need, walks to the lake, so many pictures, new friendships and continuing to inspire and teach us.
This is Shannon's passion project, she was recently asked to share her experience at lululemon Queen St. with the founder of Girlvana, Ally, who is a huge inspiration to Shannon on a personal level + a professional level.
If you know any young women that needs a safe space — don't hesitate to reach out
16) YOUTH INVOLVEMENT
When we first started talking about our vision, youth were a huge part of this conversation.
We want them to feel a part of something, to learn self-care at a young age, to learn about their bodies in a physical + emotional way and really — to keep us young.
We have GIRLVANA.
We have special student memberships to get them in our doors for fitness.
Coach Gregg leads an elite summer hockey camp, to train athletes on next level commitment + to help them reach their goals.
It is always busy — full of serious athletes training hard in a group setting.
We have our young athletes participating in our regular CrossFit classes and it's an awesome thing to see a 12 year old snatching with a 60 year old right beside them.
17) "YOU GOT THIS"
We had this idea of having a quote, something to see everything when you walk by, something to live by, that our members would see everyday to inspire them, motivate them + encourage them to keep going.
"YOU GOT THIS" came to our heads and it's so true — in the gym when you're about to do a lift, in the studio when you feel like you're drowning in life, through injuries, through relationships, through anything that challenges us... you got this.
Our friend, Jenna, came one night to paint this quote on our wall and it's become a staple for the Instagram world to see.
An ANCHOR trademark if you will.
We feel this was the best for last — entering 2018 with a fresh mindset that you can handle whatever is thrown your way.
Know that you have us in your corner, cheering you on + supporting you in what you need.
Take a few moments today to reflect on this past year and what it has brought you.
What have you learned?
What do you want to let go of?
Are you where you thought you would be?
What do you want to create in 2018?
What is your word?
All the best in health + happiness
— the ANCHOR team
CROSSFIT GEORGINA x CROSSFIT OPEN
The Open is just around the corner .. already.
Except, this year it’s a little different for some of us as this is the first time CrossFit Georgina will see the Open.
Okay, so what is the Open?
The Open is a 5-week worldwide event that takes place starting on February 22nd and runs through till March 26th.
Every Thursday night throughout the course of the 5 weeks, CrossFit releases a workout where we all guess each week what it’s going to be.
The workout will be two-fold where there will be an RX version of the workout as well as a scaled version of the workout to implement inclusiveness.
Once the workout is released, you have until the following Monday evening to complete the workout (as many times as you want .. if you’re crazy) and then you submit your score.
This score will rank you on multiple leaderboards:
1) your own gym
2) your province
3) your age group (if you’re a master like coach Colin or Jimbo)
4) your region (we are Canada East)
However, this isn’t about the ranking and where you stack up, even though some people (myself and coach JB care about this kind of thing), what it’s really about is bringing the community together.
It’s a common theme across the CrossFit community worldwide to all get together on Friday nights, complete the workout while you get judged (judges count your reps and hand out no reps on bad squats .. you’ve been warned!), and then after you pick yourself up off the floor, you eat pizza and drink beers.
It’s really a great time once you’ve recovered.
I personally have been doing the Open for 4 years as this will be my 5th year competing and what I enjoy is getting to measure my own progress each year.
It provides a tool for me to be able to see where I’ve improved and what I need to keep improving on. More importantly, it also gives me a chance to see others be rewarded for their hard work.
It’s more satisfying than anything else watching someone PR in the Open, whether it be lifting a particular weight, or getting their first toes to bar, and that’s exactly what the Open brings out of people.
Call it the Open magic.
We want you guys to be involved this year with the Open and make CrossFit Georgina/ANCHOR’s first Open experience something to remember and something to build on every year.
Trust me, you can do it!
Little did you know, this whole time we’ve been getting ready for it..
Stay tuned for some news regarding the Open and getting ready for it as we will be putting together an opportunity for you guys to work with myself weekly in getting ready for the Open by learning some new tricks and practicing skills that are guaranteed to be in the Open!
- coach Gregg
ANCHOR X VIM JUICES
ANCHOR is excited to partner with VIM catering to host a
3-day juice cleanse + yoga detox to kick off the new year.
This 3-day cleanse starts thursday jan 11 and runs thru to saturday jan 13
it features 5 juices + 1 nut milk/day
as well as a detoxifying yoga class led by shannon hastings on friday jan 12
VIM proudly creates all of their juices with local produce.
ANCHOR Chiro Dr. Alli Cain & Alison Ribeiro, physiotherapist have designed a 4-week series aimed at helping you to fix your shoulders!
This series is aimed at improving your mobility, function, performance as well as rehabbing old injuries and building strong shoulders that can withstand anything.
In order to be eligible for this program, you need to be a current patient, or book an initial assessment with either practitioner.
The weekly sessions will be tailored towards you and your unique treatment plan.
This 4-part series may be covered by your benefits.
Sessions will run Thursday at either 2pm-3pm or 7pm-8pm for 4 weeks.
Session dates are Dec 14, Dec 21, Dec 28 and Jan 4.