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So far Justine Keyserlingk has created 100 entries.

4 Superfoods For Today.. and Onwards!

|Blog, Nutrition|

Superfood: a nutritionally dense food, particularly beneficial for your overall health.

Eating well can seem intimidating, but it doesn’t have to be that hard!  Taking small steps to improve your health can give you long-term benefits that can literally lengthen and improve your life. A lot of people worry that they won’t be able to give up their food vices, but why not start by adding healthy foods and go from there? Below is part 1 of 2 covering simple yet valuable additions you can make to your diet in the new year that may make a huge improvement in your overall health.
We start with four “superfoods” that can make a big impact…

1) Spirulina
Don’t be scared off by this algae that grows on the surface of lakes; it packs the craziest, most nutritionally dense punch imaginable. High in protein, Iron, B12 and Vitamin K, Spirulina is especially beneficial for vegetarians, anemics or anyone who struggles with Iron deficiency. It’s also been shown to protect your liver and improve brain function, making this a top contender to add to your daily routine.

Spirulina has a very strong seaweed taste- so this one is best to mix into a smoothie or take as a shot. E3 Live is a similar algae harvested from lakes and is available in health stores as well as offered in shot form at several natural health restaurants in Toronto, such as Fresh.

 
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Playlist: Favorite Mashups To Workout To

|Blog, Exercise, Music|

These are some of my all-time favourite mashups that I’ve either used in my spin & bootcamp classes, listened to during my own workouts, or even rocked out to at parties! The key to a […]

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Tempeh vs Tofu + Recipe: Orange Ginger Tempeh

|Blog, Nutrition, Recipes|

Instead of making tofu (unfermented soy) for your next veggie dinner, cook up TEMPEH- the healthier (fermented and much tastier in my opinon) form of soy.. Unfermented soy products, such as tofu, contain “anti-nutrients” which block the absorption of the nutritive compounds of soy, and contain goitrogens-  substances that supress thyroid function.  The process of fermentation destroys these dangerous substances allowing us to take in all the health benefits of soy, including preventing osteoporosis, cardiovascular disease, dementia, and various types of cancer.

Try this great recipe for  a vegetarian weeknight meal..

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First Workout of the Year: Back To Basics = Success

|Blog, Exercise, Workouts|

2014 is in full gear. Some of us have all sorts of resolutions to get fitter. I believe sometimes we try to do to much, push ourselves past our fitness limits in the new year; hence why the same gyms that are crammed the first few weeks of the year, become deserted by the time February rolls around. I’ve seen this year in year out in every gym I’ve worked at or fitness class I’ve taught.. And I KNOW you know it’s true too come on!
So first workout of the year is a simple 10 exercise circuit. Complete just 10 reps of each before moving to the next; that’s right no more than 10. We want to ease ourselves back into exercise shape. We don’t want to injure our body trying to put it in overdrive.. It’s just not worth it! It will only discourage you even more and delay your goals of getting back on that exercise horse.. Don’t worry you have a whole year ahead to up the tempo!

In this circuit, your focus is on the basics and just completing each repetition of each exercise with proper form. No need to rush or go through as fast as you can. Don’t ever sacrifice speed of execution for form!
We can’t argue that there is nothing quite like the feeling of successfully completing a challenge, and this is my first fitness challenge for you in 2014.. So go get it!! SUCCESS..

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Best of 2013 Music Mix **FREE DOWNLOAD**

|Blog, Featured, Inspiration, Music, Workouts|

Hi everyone,

Another year has come to an end, which means we must make the most of what was 2013.. So here it is, in one of my favorite forms, one of my passions- MUSIC!

Most […]

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December 2013 Workout Playlist **All Used in My Spin Classes**

|Blog, Music|

Many of you have asked me to post more of the songs I use in my spinning classes at Quad Spin. So here you go – These are some of my favourites (and yours) from […]

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3 Tips for Choosing a Healthy(ier) Breakfast **Recipe**

|Blog, Nutrition, Recipes|

I share 3 key tips to help clear up some questions you may have on “the most important meal of the day” And a yummy recipe!!

**Check out this video blog I did with LifestyleVideos.com on how to make my recipe below

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5 Simple Tips For Getting (and Staying) Healthier

|Blog|

We talk, hear, watch and read so much about all the ways to live “healthier” lives. 
Most of us know by now what changes we should/could make in order to reach a more optimal level of health (nutrition, exercise etc) but do we actually apply or even more importantly, stick with those changes? The key is to keep it simple, realistic, and long lasting. 5 points. Start with these..and you’re on the right path.  Print the list out if you need, put it up on your fridge and actually try some of these out. Start small, as this will lead to better success and more chance of you sticking to the healthier you in the long run!

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Workout Circuit: THE 6 X 6 X 6

|Blog, Exercise, Featured, Workouts|

This is another short one (10-15 min approx). I like these little circuits because they take very little time, equipment, and you still manage to hit most of your muscle groups – Shoulders from the presses; Back from the rows; glutes, quads, hams from the squats and deadlifts; Core from the planks – Et Voila! FULL BODY BABY!

Also, moving from one exercise to the next quickly allows you to get your heart rate up as well, and of course takes out any boredom from your workout. Ideal for the ADD client (and me lol)
Since it is short, feel free to add this to your cardio routine for example doing this after your run or spin class in order to make into a full body workout.
Try it out and let me know what you think!
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November Workout Playlist + *Free Download*

|Blog, Music|

Download this playlist, suit up, head out.. and get moving!

Here we go with another instalment of some of my favorite tunes for working out. I’ve used these songs tons of times in my spin […]

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