How many No’s before you say Yes?

How many No’s before you say Yes?

Approx. read time 2.5 min. Have you ever heard the adage “it takes ‘X’ number of no’s before you’ll get a yes”? If you ask ‘X’ number of pretty girls to go out with you, then you’ll get a date! or if you make ‘X’ number of cold calls then you’ll get a customer… You get the idea right. So how many no’s will you’ll have before you say yes? How many laps past the candy dish before you’ve got a handful? How many times do you have to open the freezer door before you’re eating the ice cream? A lot of discussion in the health industry surrounds ‘will power’, it’s all about strengthening the ‘muscle’ that helps you say NO to these unhealthy things. I’m all for being self aware enough to know whether you’re winning or losing battles. I do however think that we’re not the only ones responsible for our health (or lack of) The “it’s all my fault” approach to failed diet attempts has it’s limits in a society where there is always a McDonalds on the way home, a really good Sushi restaurant around the corner, a pizza place that’ll deliver you a pizza any hour of the day within 40 minutes and a pantry/ freezer full of things that are “fine in moderation”. Avoidance is totally underutilized… It’s easy to forget how eliminating ‘the question’ altogether can be a really effective strategy. Addicts understand this better than most. The fact is, you can’t eat what isn’t there… Maybe take a new route home to avoid the McDonalds. Maybe quit Sushi and Pizza altogether.... read more
One huge secret buried in the psyche of lean people

One huge secret buried in the psyche of lean people

Approx. read time 2.5 min. Does this sound reasonable to you?  “I wouldn’t be living my life if I couldn’t eat or drink certain things when I want too.” Food is one of the best things in life is it not? Food is always around and ready to amplify how we live. Whether it’s a nice cold beer on a hot day, or a big slice of your mother in laws famous carrot cake, or a tub of ice cream waiting for you at the end of a particularly difficult day of work. Wouldn’t you say it’s reasonable to believe that you wouldn’t be living your life if you didn’t have freedom to indulge in these types of things? I’d say so… But what if I told you those indulgence made you gain .4lbs per month? or 5lbs in a year? That’s still nothing a couple weeks of vigilance can’t fix right? Well some quick math will teach you that in a decade that’s 50lbs of weight gain. If you’ve ever wondering how people get fat, it comes on in two ways… The first is when changes in your life (usually drastic ones) lead to changes in behaviour, resulting in rapid weight gain. The other 95% of the time it just sneaks up on you fractions of a pound at a time. If you identify with this, then there is one obscure thought I want to leave with you. If what you believe isn’t serving you well, stop believing it. If the belief that you can’t live your life well without indulging in food isn’t serving you well… Stop... read more
Straight Goods on Supplements

Straight Goods on Supplements

Why Can’t I Get Everything I need from Food? I would like to start by saying that we do believe in using supplements, but they are NOT to be confused with magic pills (sorry!). They cannot undo the damage that a crappy diet and lifestyle can cause. However, they CAN be used to help fill in the blanks in your diet and to support your workouts and busy lifestyle. Sandbox personal trainers first believe that good health comes from good food and lifestyle habits; but we’ve conceded that there are many cases where supplementation can accomplish things that food simply cannot. Everybody has their own unique circumstances which may lead to an increased need to use a supplement. There are a few reasons as to why supplements may be an important addition to YOUR health regime: Food Quality: Unfortunately, the quality of our food has taken a nose dive in the last 50 years. This is a result of over farming land, the popularization of antibiotics to preserve the shelf life of food, and the use hormones to increase the speed of food production. The major companies that provide us with food are focused less on nutrient value and more on profits. One example of this is the increasingly common defienciency in magnesium. Magnesium is now the second most common defienciency in developed countries; and magnesium content in crops is dependent on soil quality.   Stress: If you are dealing with large amounts of stress your body may be largely unequipped to even absorb healthy foods because of how cortisol (and other stress hormones) interrupt the digestive process. This... read more
The Scientific Reasons why YOU Need a vacation

The Scientific Reasons why YOU Need a vacation

The North American workaholic mindset is raging. So many of us are obsessed with work and staying productive. So much so, that we can’t even break away and take the time for a vacation! Studies show that most U.S. employees only take HALF of their paid vacation time. 61% admit to doing some work while on vacation and 24% are contacted by co-workers regarding a work-related matter while they are away. Mix a lack of vacation with the chronic work stress that the majority of North Americans report on a daily basis and the result is serious damage to your health and well-being. Vacations are not a luxury; they are a necessity! More recently, health researchers have taken a look at the mental, physical, and physiological benefits of taking vacations. Here are four of the consistent Health Benefits they’ve found: 1) Stress Reduction. Chronic job stress has many adverse effects including physiological effects, decreased work performance, absenteeism, anxiety and burnout. Learn more about chronic stress in our Stressed-Out Blog series. Research by the University of California shows that vacations improve the body’s physiological response to stress for 4 weeks following vacation. This was consistent with another study published in Psychology and Health that demonstrated a decrease in perceived work stress and a decrease in burnout for 4 weeks following a vacation. 2) Heart Disease Prevention. The connection between behavioural/psychological factors and heart health has been well researched. Researchers have even zeroed in on the effect that vacation has on heart disease risk. The Framingham Heart Study demonstrated how both men and women are more likely to have a heart... read more
The Sandbox Spring Clean

The Sandbox Spring Clean

The Sandbox Spring Clean is a challenge to clean up your eating and cut out sugar for at least 5 days. In the anticipation of summer, we are all feeling a little more motivated to clean up our eating and get a little healthier! This challenge is about cleaning out the sneaky sugars that are found in so many of the processed foods we eat. That is why we’ve created the Sandbox Spring Clean! Starting May 15th join us for 5 days without added sugars. Not convinced that giving up sugar is a good idea? Read our latest blogs and learn the effect that sugar has on our body-weight and our energy levels. The Guidelines: From Monday May 15th to Friday May 19th: 1. Sugar: Avoid all added sugars! You must stick to whole, non-processed foods and read the ingredients of absolutely anything that comes in a package! Know that bread, bagels, sauces, salad dressings, and pasta usually all come with some added sugar! Refer to our list of added sugar names to know what to look for. 2. Fruit: You are allowed 3 pieces of fruit at most, or 1 serving if we are talking berries (about 6-8 raspberries). Fruit is a natural sweetener, most of the calories in fruit does come from fructose. In natural normal size portion fruit isn’t a bad thing. For this challenge we will allow no fruit juices or “all-fruit” smoothies. Anything with added “fruit concentrates” is also off limits. 3. Alcohol: Technically clear spirits are sugar-free (vodka, gin, rye, rum, and tequila). Wine, beer, most cocktails, spiced rum, and any flavoured liquors... read more