Scroll down to have a look at some upcoming events and scheduled group Challenges.
Sweatbank’s One Year Birthday and our Woman of the Year Announcement – May 15th
Plants for Power Challenge – 7 days – June 10th – 17th
This is a great short challenge that the whole family can participate in. The idea is to make more room for vegetables. When you consume more vegetables in your diet, you have less room for the other stuff that could be hindering your progress. The challenge is simple. Make half of every meal and every snack vegetables for 7 days. It doesn’t matter which vegetables you have, whether cooked, canned or raw. If you make half of your plate available for vegetables every meal, you’ll feel the difference!…and you may even keep the habit long beyond 7 days. Want to give it a go? It’s simple, let us know on the forum that you’re in and we’ll help keep you accountable all week long!
Health and Fitness Bodcast Release – Mindful Eating June 19
Catch this 30 minute info session anytime and anywhere, as we discuss how being mindful of both your goals and your meals can have a huge impact on obtaining lasting results, whether for fat loss, muscle gain or athletic performance. We look into the power of immediate gratification of food, our emotional ties and associations to it,and the habits that make or break us.
The 80/20 Project – July 2 to December 2
Sans Sucre Challenge – 10 days – July 16
Did you know that the average person consumes 150-170 lbs of refined white sugar per year? (source American Heart Association). White, refined sugar wreaks havoc inside your body.
It is a lead contributor from everything from type 2 diabetes to cancer. It weakens the immune system and makes us fat! On June 21st, Id like to start off our Summers on a challenge that will change you, inside and out. Zero added sugars for 10 days. This means, none in our yogurt, none in our coffee, none in our cereal. Its a big deal for some but this will truly change your life, as sugar is one of the most addictive substances out there. How do you start? Look for my posts about the Sans Sucre Challenge and let us know on the forum if you’ll be joining us.
Health and Fitness Bodcast Release – Meal Prep and Tips and Tricks for Organizing and Planning for Success Week – July 26
Eating Healthy can take a lot of preparation and thinking ahead. This Podcast is designed to motivate and inspire planning and prepping tips and tricks that can help you have a successful week and stay on track with your goals.
H2-OMG Challenge – 21 days – 20
Did you know that MOST people live day to day in a dehydrated state? At both Additional Nutritional and SweatBank, we meet a LOT of people on a daily basis and we learn so much about their daily routines. One thing that is very common, is that the majority of people we speak to initially, are reporting that they’re drinking less than 2 cups of water per day. OMG!! This is madness!! Did you know that our bodies are made up of 75% water and 25% solid matter. The average male needs to 3.7 litres of water everyday and the average female 2.5 litres of water just to properly lubricate joints, prevent kidney stones, to maintain good healthy skin, to ward off colds, flu and other winter ailments, as well as to maintain proper organ function and overall energy. Most importantly, it keeps us from poisoning ourselves from our own waste. Water is also the key to weight loss. Without water, vital chemical reactions aren’t present in order for proper digestion to occur, so your body won’t metabolize fat properly without it. Paradoxically, by not having enough water, your body retains fluids in an effort to keep a reserve, and can cause ankle swelling and other conditions that make you appear bloated, overweight and unhealthy. Exercise, salty foods, caffeine, and alcohol dehydrate the body.
The H2OMG Challenge is about building a habit of your individual water needs for life. It sounds easy to just drink more water, but unless it’s a true daily habit, it will slip your mind. They say it takes three weeks to make something a lifestyle, so if you find it difficult to get in all that you need in the H2O department everyday, then join us for this challenge. Keep an eye out for more details on this Challenge in the Eat Clean and Train Dirty Blog.
Health and Fitness Bodcast Release – August 16th – Living Well with Essential Oils by Lisa McIntyre
No matter where you turn everyone these days is attempting to live more healthfully. Its not just about diet and exercise any longer, but living a completely holistic lifestyle. A big part of this entails eliminating harmful over the counter drugs from your life, ditching chemical based cleaning products and getting knowledgable about the amazing uses of natural essential oils for every aspect of their lives. Tune in to this half hour information segment on the many benefits and uses of essential oils and how they can enhance your health and even improve your fitness.
Post Labour Day Gentle Detox Challenge – 5 days – September 17th – 21st
Most holistic Nutritionists agree that it’s beneficial and even necessary to gently detoxify the body at the change of every season. How each authority on the subject chooses to detoxify tends to be very different in their approaches, but I’m sure you’ll like this gentle approach best. It is athlete-friendly, it isn’t extreme and makes you feel amazing! Over a 5 day period, we are going to lighten our workout load in order to divert the body’s energy toward the organs rather than the muscular skeletal system. We will practice several daily practices that will stimulate the elimination organs, such as daily salt baths, contrast showers, dry brushing, meat and fat elimination for 2 out of 5 days, increased water and fibre intake, and the inclusion of vegetables and teas that can help the body flush out excess toxicity.
Eat the Earth Whole Foods Challenge – 7 Days – October 15th
Food isn’t at all what it used to be! In fact, I’d go as far as saying that when you go to the grocery store, 60% of what is offered isn’t food at all but rather a “food-like substance.” Unless it comes from nature, it isn’t food in my book. In this challenge, we’re going to go 7 days straight eating food that comes from the Earth, and far from the factory only. How do you do start?
Health and Fitness Podcast – Supplements – October 25th
How crucial is supplementation? Is it specific to the individual or does everyone need it? Which brands are best and which are a waste of money? We’re going to cover the basics of supplementation and answer some of the more common questions we get in this brief 15 minute podcast.
Sweatin’ for Santa – November 1st – December 15th
with a Sweaty Selfie
and the hashtags #sweatin4aSister #holidayhelpersFor every post like this that you make, SweatBank will donate $1 to holidayhelpers.org toward their Christmas packages for a single mum in need.
Why does everyone always wait until January to start working on their health? One of the best and most useful times to do something great for your health is in the thick of the Christmas chaos! Why? Because that is when we are the most stressed out, and when we tend to mindlessly load up on excess fat, sugar and alcohol.
To help counteract some of the negative effects that comes with the events leading up to the holiday season, SweatBank has created this FREE program to help you burn off some calories, release some tension and sweat out the stress. This way, come January, there will be MUCH less damage control and you will head into Christmas happier and healthier and everyone will wonder where you got that great GLOW.
Everyday, you will set aside 25-45 minutes for yourself. I suggest the morning, but you are big girls and can decide what’s best for your schedule. Try to pick the same time everyday and stick to it. If you cannot stick to the same time and your need a rover schedule, make it in advance on a Sunday night and post your schedule on the fridge so that you see it and are reminded of it.
Why everyday, you’re probably asking? Aiming for everyday will help instill the habit and will give you the full benefits of the program. A lot can happen within your body in 20 days, but it is a short amount of time in the grand scheme of things. Most agree that it takes 3 weeks to form a habit so if we challenge ourselves to do it everyday, we have a great chance that we will successfully build that daily habit. Since we’re combining yoga AND fitness, you needn’t worry about over training. The workouts are designed in a way that you could do them everyday if you wanted to (ie, upperbody Monday, lower body Tuesday, cardio Wednesday etc.) However, if you choose to do a yoga session on one day and a workout session the next, you’re really getting the best combination of stretch and strengthen. If you choose to only stick with either workouts or yoga than that’s ok too. Let us know if you’ll be joining us!
Health and Fitness Bodcast – Inspiring Story of Transformation with Amanda Garant – December 20th
Have you heard of Amanda Garant yet? If you haven’t, you will soon! This girl is amazing! She has lost 150lbs and has transformed her life. Now she’s transforming other’s lives with a message about the power of fitness and nutrition. Here her inspiring story and interview on October 25th.
Green Smoothie Detox – 5 days – January 7th
Most nutritionists suggest a cleanse every change of season. Once shifted from fall to winter and post holiday bloat, the first week in January is a great time to embark on a journey of detoxification. In an adapted version of the famous Greene Smoothie Cleanse, we will reboot our metabolisms, give our digestive organs a rest and flush out toxins with green smoothies and veggie, fruit and nut snacks and tons of water for 5 days. More info to come.
Mental Cleanse Challenge – 7 days – March 11
Follow the basic guidelines (to be posted on our forum) over a week’s time to uncluttered your mind and your life. Through activities like journaling, goal setting, self-care, technology-free hours, organization of house and home and so much more, we will think clearer and better connect with others around us.