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Healthy eating tips to complement your workout

As a runner, following a proper program and eating healthy is the perfect recipe for optimum performance and life long running. When I started training for my first 10k, little did I know how important what and how much I was eating could hurt my training.

At the time, I wasn’t making good food choices or eating well balanced meals. I would also skip breakfast or not make the time to eat. This was a huge mistake as I was often depleted after a workout. I also felt low in energy before the workout. The end result my running had suffered and this unmotivated to run.

Taking some time off not from running, I instead looked carefully at my diet. I realized running 5 days per week my body needed more nourishment. Skipping breakfast wasn’t working and eating creamy sauces the night before a long training run had given me an upset stomach.

If I wanted to continue training and see the finish line I needed to change my eating habits.

After doing some research into how to properly fuel my body and seeking advice from a dietitian I began to change my eating habits.

Here are my top 5 healthy eating tips 101 that I still use today:

1. Eat breakfast on a regular basis

Having breakfast fuels my body. I have a lot more energy before the run. Here is what I have on a regular basis – oatmeal with a bit of milk, brown sugar and some fruit. Give yourself a couple of hours before running.

I enjoy having one cup of coffee before heading out the door. I would have though a glass of water to keep hydrated.

2. Make the time to eat – your body will love you

Sometimes it is hard to make the time to eat. If you don’t have the time, bring a snack with you. Snack bar or granola bar and a piece of fruit to get through the workout or afterwards depending how much time you can digest it.

3. Follow a proper meal plan – eat carbs, protein and unsaturated fats. Carbs like a bagel gives me a lot of energy and having pasta, plain sauce with no creamy sauce the night before a big run.

4. Avoid foods that will upset your stomach. If you are not sure try it before the race. I love yogurt but discovered having some before a run upsets my stomach.

5. Keep hydrated. Bring a water bottle with you and drink sips of water throughout the day. Suggested to drink at least 2 liters a day or 8 glasses of water a day.

After a hard effort in a race, my stomach cannot handle food. What I have is a sports drink instead which has electrolytes.

Listening to your body is the key to knowing what foods work for you. See a registered dietitian for advice or more information about following healthy eating for your training.

 

 

 

 

 

 

 

 

 

 

 

How to get rid of that pesky spring cold with 6 home remedies

Spring is officially here! This means warm sunny days are more frequent, and at my own home we all pulled out our spring coats. But, then, snow came once again to throw us back into a second winter. And —oh no—the prickles started! The onset of a cold is here! My throat now burns and feels tight, swallowing is harder, a headache weighs in, and all I can think is ‘where is my bed?’.

‘Tis the season for spring colds and flu! When traditional medicine like cold and flu pharmaceuticals don’t seem to do the trick here are a few remedies to help you and your family through this period, like they do mine:

Rest

No, it is not medicine, but it is the first thing we should do and yet, I am exceedingly bad at it. I tend to go on and on until I fall apart. But resting goes a long way, especially when you start hearing the warning signs that your body is about to enter a fight against a pesky virus. Sleep can do wonders and allows your body the time it needs to gather its strengths and repair itself. So first off, hit the pillow, if you can.

Grapefruit Seed Extract (GSE) and Oil of Oregano

When my throat is itchy one of the first things I do is a mouth wash, several times a day, with either of these products, and it works! But make sure you actually rinse your throat and not just the interior of your mouth. Both of these natural extracts are not only powerful disinfectant but also antibacterial, antiviral, antifungal and antimicrobial. Only a few drops mixed in less than a quarter cup of water will suffice. Just rinse and spit out!

Hydration and citrus water

Though I constantly drink water, when sick it is easy to forget to hydrate. Yet water helps flush out the body’s toxins and sometimes even helps get rid of headaches. But what is even better than water is drinking citrus water and I cannot recommend it enough. Lemons and limes boost the immune system, are a great source of vitamin C and are antiviral and antibacterial. Simply add half a freshly squeezed lime or lemon to 750 ml of water.

 Ginger/Garlic/Lemon/Honey

If the above fails and I am getting sicker, then it is time to pull out the big guns: garlic and ginger. Yes, raw garlic is hard to swallow down. Granted, I might have terrible breath, but, at this point can I still smell? Raw garlic may taste a bit pungent but it is a very effective remedy. It is a super food that is a natural antiseptic, antiviral, antimicrobial and antifungal. It is also a food that can prevent a whole slew of other ailments, amongst which  are cancer, Alzheimer and dementia. So go ahead, have some garlic!

In the recipe below, raw ginger is also added. Ginger not only helps with nausea but also clears the microcirculatory channels. In other words, it helps with soar throat and blocked sinuses.

 Recipe:  

In a container add the juice of two lemons, 1-2 cloves of crushed garlic and a knob of fresh ginger. Use a hand mixer to obtain a smooth texture. Add a touch of honey so as to dimer the sour taste and help sooth the throat. This can be taken as is in small doses, or added to hot water and drunk as a tea.

Mustard Plaster or ‘Mouche de Moutarde

When we were young and in bed, feeling miserable, my father would make us one of these and put it on our chest to provide some much- needed heat. To this day, he still makes this mustard plaster when he is sick. This recipe uses mustard, a rubefacient, which means it stimulates blood flow and will therefore clear the congested airways while providing heat to the chest. However, use with caution as it does get hot and can even burn the skin!

Recipe:

-Mix 2 tbsp. of powdered mustard with 2tsp. of flour or corn starch

-Add water to the mix in order to make a paste

-Deposit the paste on an old piece of cloth to be thrown out afterwards and wrap it up in the cloth so that the skin does not come in direct contact with it.

-Put the cloth on the upper chest

-Leave on for 5 to 30 minutes

WARNING: check every 5 minutes so that the skin is not burning!

Chicken Broth + Love

Should I be visiting my family while sick, my mother will then supply me with her wonderful homemade chicken broth which I sip as I am usually watching some Netflix. I highly recommend homemade chicken broth, if at all possible, as it is a means to warm you up, hydrate, and provide some vitamins. What ever you do, make sure you get yourself some much needed loving, whether it be from a partner, a family member, a friend or a pet, a cuddle always helps!

Keep those sniffles away, but if that is not a possibility follow these tips and you’ll be back to your amazing self in no time.

Cross training tips to enhance running performance

When I first started running, adding any cross training into my workouts wasn’t important …..so I thought until the day I tore my hamstring. It was a day to remember as I was in pain but also upset because I couldn’t run…not even walk properly. My world came crashing down and I didn’t know how I could live without running. It was caused from overtraining and having a poor core. Despite the fact I was in good shape, little did I know  incorporating some cross training would  have made me a stronger and healthier runner.

My visit to my physio suggested I pool run for six weeks. Six weeks seemed an eternity at the time, but I did what I was told.  I didn’t enjoy it at first but knew it was the only activity to keep my fitness. I pool ran three times a week, and once a week,  I would be in the pool for about two hours. This would be considered my long run, mimicking as close as possible if I were running.

During that time I learned about the benefits of cross training and I found water running had given my legs a break as it is low impact. It also added variety to my workouts. I learned to love pool running and still do at times.

Fast forwad, these days I still cross train, but I go to the gym and work on my core strength.  I am injury free ever since and my running has improved.

What I benefitted the most from cross training is that I learned about a new activity such as pool running, pilates and core exercises..

Whether you are new or a seasoned runner it is never too late to add cross training into your workouts. Whether you are injured or not cross training has many benefits.  It will improve your running and keep you in the game.  Visit a personal trainer to get you on the right program.

For more tips from Christine about achieving the perfect running form and how tos regarding avoiding and alleviating seasonal allergies, click the links.

Twitter: @christineruns

YouTube – runwithit

Why your physical wellness is the best investment you can make

It was after harnessing as much courage as I could, that I recently found myself halfway up a mountain on a trail above Medellin, Colombia alone, muddy and incredibly sweaty. The trail, being on a mountain route, was steep and quite challenging at times, yet I was in my element: being outdoors and active has always been my thing. It was just after pausing to take in the landscape that the first drops of rain started to fall. Though I had the energy to keep climbing, I know Colombia doesn’t half-ass its storms. I turned back towards the farmer’s house below. Within minutes, it was deluging with the vibrant orange trails quickly turning to streams. I arrived at the bottom completely soaked with mud marks on my legs and tired muscles.

Moving from Toronto to Colombia has been an interesting personal experiment to say the least (and this is just the beginning). In making a transition like this, I’ve put myself in a situation where I no longer have a large social circle and comforts like my house, my routine, my directional awareness of my surroundings and even my ability to communicate are all gone. When I look at the elements that made up my day-to-day life a mere four weeks ago, there’s only one thing left: my fitness. During this transitional period, I’m glad for that.

I’ve been an active person for my entire life. In the early nineties when I was pint-sized but high energy, I danced, swam and pedaled my pink bike around and around the block. I spent my weekends playing tag and following the current of the stream by my house to see where it led. Soon after, I found my love for distance running and that never waned. I ended up in the fitness and health writing game.

It feels like by spending my youth as an active kid, I unknowingly set myself up to become a more self-sufficient adult. These days, I’m not only thankful that I’ve made myself into a physically active person but I also feel that this is the best investment I could have made. What’s more, is that I think putting time and energy into fitness is one of the smartest things any woman can do.

I spent the past few years writing about health and exercise. Through this work, one of the biggest things I wanted others to recognize is that the benefits of maintaining a decent fitness level go so far beyond looking trim and toned. While the workouts at first may seem to be means towards achieving a certain type of beauty, I don’t think that should be the point. Someone who makes athleticism part of her lifestyle is building a body that’s strong enough to take her on adventures no matter where she chooses to end up. Those activities could range from kayaking to hiking to climbing – you name it. Being fit enough to explore the surroundings through movement, I think, is one of the best things people can do for themselves. Sure, doing those planks and yoga poses may serve an initial purpose but once those ambitions have been realized, I think it’s about being fit enough to jump into physical activity purely for the enjoyment of it. For example, now that I’m spending much of my days on my own, I’m glad that I can hike tough terrain or spend an afternoon running without feeling exhausted. If I was starting from square one during this period, I’m not sure what I’d do.

This sort of a lifestyle is a big contributor to confidence, too. Believe me, moving to a different continent is a great way to test this trait. I may be nervous to venture out into the city (what if I get lost… again?) or talk to a stranger (what if my pronunciation is off… again?) but when it comes to moving my body, I know I’ve got this. With hiking, running or yoga, I know I’m well able to carry myself through – no matter where I am. That’s a confidence booster – one I’m glad for.

Everyone gets their fair share of curveballs to deal with. Keeping up with the workouts, I feel, is probably the best way to be proactive for those crappy days. To run or cycle or commit to those Tuesday night sessions is to contribute to overall wellness. When my body is stronger and fitter, I’m generally happier. When I’ve had a horrible day, I’m able to hit the roads for a tempo run and blow off steam and suddenly, the problem seems to have shrunk itself. Trust me, the workout has the power to benefit overall wellbeing. What woman wouldn’t want that in her life?

By the time I arrived home from my mountain hike in the rain, I was severely uncomfortable. First of all, my shoes were like a pair of waterlogged boats squishing with every step. Secondly, my white tank top was now see-through which, paired with my mud-stained shorts, didn’t make for a good look. The next day, my upper legs, not used to descending down a steep mountain were so sore I could hardly tackle a set of stairs. Still, it was one of the best days I’ve had in Colombia so far. Physical activity is a big part of who I am and I’ll continue to rely on that as I navigate this country. I’ve already planned my next hike here: a route along the spine of a mountain just outside the city.

 

Top running tips for conserving energy with efficient style and form

When I first started running, I had  inadvertently adopted a few poor running habits that zapped my energy and caused me to run slower. To get the most out of my running performance and to stay injury free meant developing good running habits. This is always the key to healthy lifelong running.

I was new to the sport of running and had picked up poor running habits -which was easy to do. Having a busy schedule  led to my  thinking that stretching wasn’t important anymore, and neither was checking the weather conditions. The ramifications, however, can be substantial. By not stretching all of your muscle groups after a run, you are setting yourself up for injury that can shelve your running for six weeks or more. And being unaware of an approaching storm or sudden change in temperature can leave you unprotected from the elements at the worst possible time.

Here are my top five tips for adopting a more efficient running style:

  1. Stretching is not only a workout in itself, it’s an essential component to running that offers many benefits, such as improving your athletic performance through increased flexibility, while substantially lowering your risk of injury. Surprisingly, there are many runners that still don’t stretch. Stretching should be done after a 10-minute warm up jog, and again following your workout when your muscles are warm. Hold each stretch for 60 seconds or do two sets consisting of 30 seconds for each stretch.
  2. Carrying your shoulders high and swinging your hands across your body are counter-productive and will deplete your energy, resulting in poor running economy. To correct this you should run relaxed with your shoulders low. Focus on pumping your arms front to back, and your feet will follow. This allows you to conserve energy, especially while running uphill.
  3. Give yourself at least 90 minutes to digest your food before running, otherwise you may experience muscle cramps or an upset stomach. Always carry a water bottle for longer runs, or choose a route where water is accessible along the way.
  4. Avoid clenching your fists, especially as you become increasingly tired. Keeping your hands relaxed will help you to maintain control without cramping or side stitches.
  5. Always dress for the weather conditions – especially at night – for safety. Wear bright, neon, glow-in-the-dark garments with lights, so you can be seen by cars, buses, bikes, etc. For colder weather, wear layers that can be peeled off, carried, and re-deployed as needed. Older shoes lose their cushioning properties and can lead to injuries such as shin splints.

Before going for that run or participating in an event I always double-tie my laces to avoid losing time in a race or wasting time on a training run. I also wear sun screen, even when running on shaded routes. Suggestion-I wear a running cap with brim that will protect my eyes all year round from the sun and the elements.

Hopefully by following these tips your experience will be that much more enjoyable in the long run. Pun intended!

Twitter: @christineruns

YouTube – runwithit

‘The Vagina Coach’ on pre- and post-pregnancy

Kim Vopni is known as the “The Vagina Coach”, and is a passionate promoter of female pelvic health in pregnancy, motherhood and menopause.  Pregnancy is an especially important time to pay attention to the pelvic floor because it can make the pregnancy more comfortable, the birth easier and the return to full function more likely.
Vopni is especially passionate about helping women prepare for and recover from pregnancy and birth, while aiding in the process of getting back into shape after the fact. She is a certified personal trainer and a pre/post natal fitness consultant.
 The Vancouver resident understands the importance of pelvic health care and how it can improve and reclaim your fitness level. Vopni’s mission is to help pregnant women have an easier birth and get back into a fitness regimen.
While growing up, Vopni was afraid of birth and never thought she would have children.  “I saw a childbirth video in grade six sex ed. that scared me, and my mother told me about her birth experiences and the resulting challenges she had,” Vopni said. “In 2002, that all changed when I watched my sister-in-law give birth. My vision of what birth was all about changed and it empowered me. The following year, I was pregnant and my research led me to a pelvic floor biofeedback product that helps you prepare for birth.”
Your pelvic floor is a collection of muscles, nerves, tendons, blood vessels, ligaments and connective tissue that are interwoven within the pelvis. The product helps mimic the sensations your pelvic floor will face. An inflatable silicone balloon is inserted into the vagina and guided by a pressure gauge, the user can see when they contract and relax their pelvic floor and they can also familiarize themselves with stretch and what they need to do to yield to that discomfort. The user trains their pelvic floor to respond appropriately during birth
 
“I bought one and had an amazing experience! I decided more women needed to know about this so I became a distributor for that product. That was my introduction to the world of pelvic health and I have never looked back!”
In 2009, she created a workshop called Prepare to Push for pregnant women that was all about preparing for birth and preventing or minimizing the issues many women think are normal after having a baby. These include birth position practice, exercise, pelvic floor release work, restorative exercise to ease back pain, eliminate incontinence, and regain control of your bladder.
“It started as a workshop and is now individual consultations, an e-Course and a book! I use the fitness principle of specificity to prepare the body for birth by mimicking labour and delivery as closely as possible during training. The benefits are a stronger core for delivery, a mind-body connection to the pelvic floor so that women know how to let go of tension when it comes time to give birth, increased confidence and a better recovery.”
Vopni says that runners should make informed choices about their training once pregnant.
  “While running in pregnancy is safe for baby, it places additional strain on the core and pelvic floor,  I recommend scaling back in the 2nd and 3rd trimesters and using the elliptical or better yet, get outside and walk up some hills or stairs.  It’s great cardio, low impact and the core and pelvic floor are better able to manage the loads.”
 As for returning to running postpartum, a pelvic floor physiotherapist should be the one to give you the ‘green light’ to go back.  Wait around four to six months postpartum, provided intentional and deliberate core retraining has taken place first.

For more information about her book Prepare To Push™ – What Your Pelvic Floor andAbdomen Want You to Know about Pregnancy and Birth and her program, go to www.preparetopush.com

Why transformative travel will change your life’s journey

In a society ruled by expected instantaneous results and smart devices, it’s often healthy to tap into your inner peace. This can be done through self-reflection or connecting with the elements around us.

While indulging on you inner journey, try escaping on an outer journey too. “Transformative travel” is a term coined by travel industry experts to describe a vacation that helps the traveller connect with their deeper self and inspire consciousness in the world. The Transformational Travel Collaborative is an organization founded on the basis of encouraging travellers to indulge in personal and inner journeys while on vacation.

The purpose of travelling is usually to immerse yourself in the local culture. This is often done by interacting with locals, going on excursions, and enjoying unique delicacies But have you ever felt worn out after a vacation like that one? It’s almost like you need another vacation after your vacation!

 

Instead of traditional travel, try travel with purpose. Travelling by itself helps you to discover, grow, and evolve, but it can also play a big component to healthy living and elevated growth.

Veronica Persaud, a travel consultant and franchise owner of Veronica Persaud- Dream Vacations, views travel as a connecting component of our life’s journey. “When someone travels they not only discover new things about the world around them, but most importantly, how they fit into this world! It’s like being a part of one grand puzzle, each piece as important as the other,” she told Women’s Post.

This new approach to viewing travel is heavily linked to wellness. Transformative travel promotes luxury retreats that have a more natural and artisanal design rather than modern or urban. Every part of your getaway should be peaceful in some aspect — this can include yoga, fitness, or wellness-related activities. Many travel agencies have jumped on this wellness trend, promoting fitness and health rather than local nightlife. In St Lucia, for example, the official tourism board has declared November as the inaugural Adventure and Wellness Month.

Even celebrities have started to promote the idea of going off the grid and focusing on your mental well being. In 2016, Chrissy Teigen, model and co-host of Lip Sync Battle, went on a wellness retreat to Bali, Indonesia. Her collection of majestic and soothing images on her Instagram helped spur this kind of movement forward. The family stayed at the COMO Shambhala Estate, which is a wellness resort offering activities such as hiking, swing yoga and rafting. It also housed a resident nutritionist for designed health plans. On her Instagram, Teigen captioned,

“My body and mind have never felt so clear. Thank You for getting me to move again… and giving me some much needed body and nutrition schooling.”

To Amy: the most patient human in the world

A post shared by chrissy teigen (@chrissyteigen) on

 

Transformative experiences that take place while travelling have a long lasting effect on psychology and emotion. For a more transformative travel experience follow these tips by Women’s Post:

  • Consider your intention for travel
  • Write down the goals for your trip — for instance: make a marriage stronger, connect with family, mental health or learning a creative trade.
  • Be vulnerable and humble — don’t just view a country for its glamorous tourist bits, but speak to a local about their lives and the conditions of that country.
  • Do less — take time to relax and experience the feelings around you
  • Have gratitude for your new perspective
  • Recall your insights gained by the trip and give yourself a short break upon returning home and restarting work

Your personal purpose and connection also transcends to a consciousness of the world, resulting in your desire to make meaningful changes once you return home. If you are thinking of where to start a journey like this, consider Dream Vacations. 

What are your thoughts on transformative travel? Leave a comment below!

 

Woman of the Week: Dr. Nadine Wong

Life is certainly not black and white for Dr. Nadine Wong. Ever since she was a little girl growing up on the island of Jamaica, she knew that creativity was a natural aspect of her life. Wong is now she the CEO of the Alabaster Wellness Clinic in Pickering, Ontario and the creator of the Alabaster Beauty Ointment, a job that combines creativity and out-of-the-box thinking with years of study.  But how did a little girl from Jamaica get here?

While other girls were playing with plastic barbies, Wong could make toys out of things she found in her own backyard, including mango seeds. She would meticulously dye each seed and hair a different colour using Kool-Aid and host her own ‘mango beauty pageant.’

Life was never boring as she grew up in a multi-ethnic household with a grandfather from China mixed with her strong Afro-Caribbean heritage. She admired the work of her mother, who was a renowned chef that cooked for the likes of Bob Marley. At a young age, she was fortunate enough to be well-travelled, often taking family vacations to North America where she observed the changes in culture. She knew that eventually one day this place would be her home.

When her family finally moved to Toronto, the transition was difficult— “the saying, come live with me and come stay with me are two different things.” Wong remarked. Travelling on vacation was one thing, but integrating yourself into the culture and school system was a different story, which is an all-too familiar feeling for any immigrant.

While dealing with the differences in the school system, as well as suffering from dyslexia, Wong also experienced her first taste of racism from her community. Many people around her could not understand why a black girl could have the surname Wong and why she understood Mandarin and the intricacies of Chinese food.

“I was a woman of culture walking the hallways of school where I could understand the white rock or the Jamaican classic. People would often ask, where are you from, I’ve never met anyone like you?”

This uniqueness and drive helped Wong to really understand her true self  “I am not going to say I was an ‘A’ student, I struggled, I struggled because the system is only created in black and white and if you’re creative like myself, who sees in green, purple and pink, it’s just going to be a challenge.”

After a negative shift in her life where, under the influence of friends, she didn’t take school as seriously. Her father stepped in and told her she was a young woman of fashion and style, so why not explore something with cosmetology.

Wong enrolled in Marvel Beauty School for hairdressing, but something was still off. Wong saw how things were supposed to be and not what they were. She began to think about the dynamics of the hair and scalp and why exactly black hair was so different from other ethnicities. Eventually, Wong was accepted into Dudley University in North Carolina to understand ethnic hair care and obtained her Doctorate in Cosmetology from Dillard University and another Doctorate in Trichology in Alabama. Once she obtained her doctorate, Dr. Wong came back to Toronto where she was recognized as the first certified trichologist the city.

With her new knowledge and fresh ideas, Dr. Wong shared her thoughts with the black hair community, addressing issues such as alopecia, often caused from braiding. She now understood the science behind the selection of hair treatments and products, and this drive led her to the formation of her own clinic, the Alabaster Wellness Clinic.  There, she could provide a different approach to hair issues, more than a hairdresser can answer. Dr. Wong began to focus on issues dealing with hair loss and thinning, not just in the black community, but for everyone.

“I am a visual person, so I would sometimes sit and watch women, walking into a beauty salon and they would come with one mood and leave in another mood.”

The observation led Wong to consider why women have a change in mindset when it comes to temporary body alterations such as a hair style. Wong returned to school once again, to understand the human body and the dynamic of behaviour. Wong explored natural medicine and her so called “ah-ha” moment came when she realized the importance of minerals and food science affecting the human body.

It dawned on her that human beings have one thing in common. Despite our cultural background, we all use the same cosmetics— shampoos, perfumes and hygienic products. Through the study of food science, Dr. Wong now treats her clients by addressing issues that affect the body internally. The clinic can identify possibly causes or issues that are already affecting patients. Using a hair mineral analysis, where a small sample of your hair is tested, Wong can design a custom beauty program and wellness plan for her clients.

“Even if you have the best medicine and beauty products, if your minerals are low, at the end of the day your body will never be harmonized.”

Dr. Wong has come to the conclusion that every human body is different and that everything stems from the core of your body. The unity of health and wellness is one unit and it doesn’t come in parts. The products that the Alabaster Clinic offers are not cosmetic brands, but they are beauty ointments, infused with minerals made to penetrate the dermis of your skin. The key to health is absorption so products like the Pumpkin Body Butter, Oat Facial Cleanser or the Alabaster Beauty Ointment, all contain natural ingredients based on a patients needs.

Looking back, Dr. Wong has realized that her creative nature as a child continues today as an adult.

“When you look at science, you have to look at things through the lens of a child, because as adults we analyze everything.”

For more information and to keep up with all that Dr. Wong has to offer, visit alabasterwellness.com

A touch of pink: women-only co-working spaces expanding in Toronto

If you are looking for a chic and modern co-working space, you are in luck. Toronto has added another women’s-only co-working space in the heart of the city. This multi-use space offers female entrepreneurs a place to connect, network, communicate, and help each other build up their brand. This concept is used in other cities like New York, where the offices almost become a retreat for women with the addition of several amenities. The space is supposed to represent the total opposite of a ‘frat-boy’ dominated office space with a fridge full of beer and beer pong.

The hope is that a feminine environment will help women feel comfortable, motivated, and productive. This idea has developed over the last two years, starting with little pop-up spaces at conferences and conventions that were inviting women. Shelley Zells is the founder of The Girls Lounge, a global pop-up space that offers a professional working environment with a chic ambience. The lounges have several pop-up locations in different countries each month.

The Wing in New York City is another popular co-working space that is exclusive to women. A recent study from Indiana University shows that women feel less pressured in a women’s-only environment. The study also concluded that women suffer from higher levels of cortisol in male dominated workspaces and are more likely to socially isolate themselves. The Wing does require membership, which starts at $215/ month. The membership for these places vary and can cost between $100-$700 monthly, although some places offer hourly or day passes.

The Wing New York

These spaces have become a warm and welcoming space for like-minded women to interact and work on their skills while networking. Places like The Wing are popular because of its design layout, which is very chic and clean, with just the perfect touch of millennial pink. There is a special lactation room for mothers and a beauty bar that offers makeup or fresh blowouts.

“The Parlor” The Wing NYC

Some co-working spaces are described as “boutique spaces” and offer various amenities ranging from beauty to wellness. Toronto joins the list of other big US cities/states that have female friendly co-working boutique spaces, including New York, St Louis, Phoenix, Southern California, and Washington D.C.

The most recent Toronto space opened on Sept 18 and is called Make Lemonade on Adelaide St. West. Make Lemonade is all about offering a beautiful office space to help women feel more productive than they would if they were just living out of a coffee shop. The belief behind Make Lemonade is that you can make any situation sweet no matter how sour. The concept of women-only also comes from the saying “empowered women empower women.” by artist and educator, Jenna Kutcher. The aim is to encourage women to get the job done, but to also be empowered along the way with cute and artsy motivational messages that are playful and simply pretty.

Make Lemonade- Toronto

The aesthetic of Make Lemonade is pleasing with tones of pink and yellow, and they offer $25 drop-in passes or full membership rates where you can even get your own office for $500/month, which includes 24/7 access with your own personal key. Women-only co-working spaces are slowly growing in Toronto and Make Lemonade joins other places like Shecosystem on Bloor Street West that offers wellness packages in addition to co-working.

 

What are your thoughts on women-only co-working spaces?

 

Summer activities and culinary delights in Abbotsford, B.C.

Summer is a great time to explore British Columbia, with her many outdoors activities and festivals. While some will make the drive straight to Vancouver, the more enlightened traveler will stop and visit Abbotsford, the largest city in the Fraser Valley. According to Destination B.C., Abbotsford is known as the “City in the Country” for its agriculture, hospitality, and outdoors activities.

Abbotsford is nestled on flatlands between the Coast and Cascade mountain ranges. With a burgeoning population of approximately 143,000, Abbottsford lies in the heart of the Fraser Valley, 68km east of Vancouver and just 5km from the US border. While Hwy 1 connects the community east and west, its airport has put Abbotsford on the international map. Abbotsford is an alternate arrival/departure point to Vancouver’s International Airport.

It’s a great place to stretch your legs walking, hiking or running one of Abbottsford’s numerous scenic trails or have a bite at some of the best eateries you’ll find anywhere, and perhaps spend a night. Enjoy the panoramic view at 300 meters after hiking the Abby Grind or run the Mill Lake trail, for a perfect sample of what Abbottsford offers outdoors enthusiasts. My partner, John and I checked out both trails recently in perfect mid-spring conditions. Read on for our detailed analysis:

Outdoors – Abby Grind

The Abby Grind is like the little sister to North Vancouver’s Grouse Grind. This was our first time hiking the steep Glen Ryder Trail. It has a viewpoint that can be reached in about 45 minutes. The 4km trek can be a challenge if you’re not wearing the proper shoes, though on this sunny day runners and walkers with their dogs enjoyed the trail as much as we did. The Abby Grind has been around since 2013 and offers a great workout. Steep though it is, there are sections that level off, allowing one to rest.

View from the top of Abby Grind. Photo by John Moe.

Outdoors – Mill Lake

We started out walking around the paved pathway and boardwalk that encircles beautiful Mill Lake Park in central Abbottsford, but ended up running parts of the two kilometre path. Mill Lake is a popular trail that attracts everyone, with picnic tables, a playground, and water park. Prepare for photo ops abound with spectacular views of Washington State’s Mount Baker. A fun fact: did you know that Mill Lake Park is the Jewel of Abbotsford because of its rich history? The first saw mill was built there in 1903 and  remained active until 1934.

Wellness/Health

After our workout we were welcomed to lunch by friendly staff at the Harvest Grill n Greens in downtown Abbotsford. It’s a one-of-a-kind eatery in which owner/chef Dion Brisson presents a varied menu of all healthy choices for the vegan and meat lover alike. It’s comfortable, bright, and super clean, built in part with 100-year-old cedar beams that were discovered under the original building by Dion’s friend and carpenter. The wood benches and foot rests are brought back to life from barns that once occupied the site.

Dion says he’s always been passionate about healthy eating from being an athlete himself as a hockey player, wrestler and an avid Abby Grinder. His passion for healthy eating led him to create custom meals from soups, salads to entries. Dion says the food is local and all fresh, as we tried his recommendation – salad served with local produce and sausage. Dion says, “it is the new Kits,” in reference to Vancouver’s trendy Kitsilano district, in offering a gluten-free menu to a knowledgeable clientele.

Brodeur’s Bistro carb loading!

Brodeur’s made me feel like I was home in Quebec with their Montreal style menu. It’s a great place for carb-loading before a hike or a long run. I couldn’t resist ordering my favourite Quebec dish, poutine, along with Pierre’s Cuban sandwich. Their specialty is Montreal smoked meat, which is served in large portions. John had a half rack of ribs with Brodeur’s barbecue sauce, which he devoured. Chef Jay Baker has about 20 years experience and the food dishes are a fusion blend of New Orleans and Montreal cuisine.

Brookside Abby

En route to our overnight stay at the Brookside Abby, we drove by pristine farmlands that seemed to stretch for miles. It’s a charming boutique inn on Chardonnay Lane that is close to local vineyards. The Brookside Abby was voted best small hotel in Canada by TripAdvisor for 2017 and their award list goes on. We stayed in the “Midnight in Paris” suite, which is themed after the romantic comedy about a writer, directed by Woody Allen. Each suite has a movie theme and is decorated with items based on the movie, such as an Underwood typewriter from the late 1920’s in our suite, as well as other fascinating artifacts and paintings. Chris and Sandi, the owners told us, “the items were to remind people of the movie theme. The movie is the central theme. All of that is Sandi’s idea. She thought of which movie themes: Thomas Crowne Affair, Breakfast at Tiffany’s. We are not aware of any other hotel like this in the world.” We were treated the following morning to a homemade gourmet breakfast, which was included in the stay. As a rather muscular action movie star might say, “We’ll be back.”

If you have a passion for living a healthy lifestyle, your visit to Abbotsford will be fulfilling. The city is a gem of a place with healthy eateries, lots of outdoors activities, beautiful vineyards, parks, mountain views and lots more.

Look for next week’s feature as we explore Harrison Hot Springs……

 

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