Kathy's Wellness and Physical Fitness Blog

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Here you will find up to date information about physical fitness and wellness, exercise, nutrition, personal development and more. It's all about your unique life. You are one of a kind! I'll help you get fit. We'll have fun doing it, and who knows...it might just change your life!

Life is for living! Make it your best life!

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Nov 25, 2017

Physical Fitness & Wellness by Kathy McAlpine Terpstra at EverFit Studios

Your guide to physical fitness and wellness for body mind and spirit. Find exercise and fitness workout plans, yoga classes and health coaching with Kathy McAlpine Terpstra

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Apr 01, 2017

Healthy Smoothies to Jump Start Your Nutrition!

Great healthy smoothies to increase your nutrition and energy!

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Mar 26, 2017

Fascia The Spiderweb of Flexibility

Stretching fascia can help to alleviate muscle pain and improve flexibility. Learn more about the benefits of stretching your connective tissue.

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Sep 27, 2016

What is the InForm Program?

If you follow my website, you've probably noticed a lot of reference to the "InForm" program.

What is it? It's a 13-week educational course set out by Nature's Sunshine Products that focuses on healthy eating to build a healthier body.

I've had two groups complete the 13 week program already and group #3 is in week #8. You can read some of the testimonials on my InForm Weightloss page and watch an great video from there as well!

I've been teaching fitness for 20 years now and I have often said that 80% of what our bodies look like is a direct result of what goes in our mouth. You can exercise all you want, but if you are eating junk, you will not have the body that you want.

We focus on protein, fibre and really dropping our intake of sugar. Once you start reading your labels, you will be shocked to see how much sugar is in almost everything! For example, did you know that a glass of 2% milk has 11 grams of sugar??? Crazy!

Have a look at the page and let me know if you have questions. I'll be starting an online group shortly so it won't matter where you live - we can connect online!

Have the best day!

Sep 05, 2016

Fitness Workouts at Symmetry and Soul by Kathy McAlpine Terpstra Picton Ontario

Fitness workouts Fall 2016 include the benefits of yoga, Spin Circuit, Personal Training, Flex & Flexibility, Facial Stretch Therapy and In.Form Weightloss and Nutritional Coaching Groups

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Sep 04, 2016

InForm Weightloss Coaching

Looking for healthy weightloss? Join my next InForm 13-week group to lose pounds and learn about clean eating!

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Jun 07, 2016

Best Way To Lose Weight and Have Fun Too!

Want to know the best way to lose weight? Surprise! It's not aerobic exercise!

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May 25, 2016

Lose Weight, Have Fun - #2!

The first launch of the InForm Nutritional program has been a great success so far! We are just about to have our week #2 meeting tomorrow night. I'm excited to have the participants get on the BioTracker and see any changes that they have made over the past week!

Each month I will be hosting an "info night" for the InForm program.

The next session is on Monday, May 30th at 6:00pm here at the studio. You will each get a chance to get on the BioTracker to see what your metabolic age is as well as learn what the program is all about. Then you can decide whether it's for you or not!

No obligation or expectation - just come and hear about an awesome program that can help you BURN FAT, BE FIT, FOR LIFE!

May 13, 2016

Lose Weight, Have Fun!

I'm so excited to announce that I'm now a certified INFORM coach with Nature's Sunshine Products!

This is a fantastic 13-week program that really combats the issue of weight management. We discuss so many topics: cleaning out your pantry, the importance of protein, why you need to eat in the morning, what serving sizes look like, we'll go on a grocery store tour, add exercise, talk about healthy recipes and so much more!

One of the cool things about this course is the BioTracker! It measures your: weight, body fat, water %, muscle weight, bone weight, visceral fat, daily calories required and your metabolic age!

The metabolic age is usually either a nice surprise or a real shocker! Can you imagine being a 42 year old woman with a metabolic age of 84? I've seen it!

And the INFORM program helps people to lower that metabolic age.

My first program starts on Thursday, May 19th at 5:00. Do you want in? Let me know ASAP! Space is limited!

For those who don't live close to me and would like to join the program - no problem! I coach over Skype too! And can hold webinar classes so you get the benefit!

Feb 24, 2016

Natural Supplements Can Help You Reach Your Wellness Goals

Natural supplements can help you achieve better health. A guide to which products are most beneficial.

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Feb 06, 2016

5 Quick Ways to Get More Protein!

If you've followed any nutrition articles on building lean muscle or wanting to lose some extra weight, you'll notice that they always seem to advocate for eating more protein.

Why is this? We need protein to build lean muscle and repair the muscle that we already have. Protein also releases its energy slower than carbohydrates so it keeps us fuller, longer.

Most women that I know, do not eat enough protein. When I ask them to keep a journal of their food for a week, I'm never surprised at the lack of this important nutrient. No wonder they're snacking all the time! They eat lots of crackers and cheese, breads, cookies, etc but those items are fast energy and trigger the body that it needs more.

Here are my suggestions on how to get more protein into your daily food plan.

5 Quick Ways to Get More Protein!

1. Add a protein shake every day. It's simple, it's fast and it can be a delicious way to get more protein. Check out my page on Healthy Smoothies for some great recipes!

2. Add almonds to Greek yogurt for a mid-morning or mid-afternoon snack.

3. Cook up an extra chicken breast and put it on top of your salad for lunch today.

4. Add pumpkin seeds and/or walnuts to your salad.

5. Keep a healthy protein bar in your car so you can snack on it whenever you get the urge to stop and buy junk food. I like the TNT (Total Nutrition Today) bars from Nature's Sunshine.

There you have it! My 5 quick and easy ways to add protein to your daily routine!

OK, now go get that extra protein!

Jan 23, 2016

Want a Better Butt? Read on!

I recently read an article that stated women with bigger butts were healthier and smarter.

They went on to give the scientific data behind it - someone seriously gets paid to research this stuff - and it seemed to explain the reasons why.

Regardless of what that article said, butts have been a major area of discussion in my past 20 years of fitness. "My butt is too big", "my butt is too flat", "I want a JLo butt", "my butt is too saggy" and it goes on and on. Even though the comments have been focused on the LOOK of our butt (and who doesn't want to have a nicely rounded tush?), there is another reason to work on your butt.

The buttocks are a major set of muscles in the body and they are the support for your back. They are at the middle part of your body and literally hold everything together. Take a look at an anatomy picture and you'll be amazed at how many muscles really come together and cross over each other at that point in our body. There's also a ton of fascia in this area too! If you don't know what fascia is, check out my page on it! It's fascinating! It's under the Day Spa tab.

So how do you build a better butt? Let's talk muscles here although food has a huge role to play.

Here are a few of my favorite exercises to build muscle in your butt!

Do them all 20x - except the stairs, do those until you're tired!

Squats Stand in front of a chair and stick your butt back until the back of your legs touch the chair. Don't sit down! Squeeze what your mama gave you as you stand back up! This will strengthen legs and butt.

Plies You don't need to be a ballerina to do these! Take your feet out fairly wide and point your toes towards 10:00 & 2:00 (if you were on a clock). Sink down with a straight spine and then stand back up squeezing all the muscles in your legs and butt.

Climbing Stairs You read that right! Go up and down the stairs in your house or find a set out in your neighbourhood! Did you ever see the movie "Rocky"? He did lots of stair climbing! This will also build some cardio for you!

If you're in the market for a better butt, try the 3 exercises above. Give it a few weeks and I'm sure you'll see some progress!

Happy "butt building"!

Jan 11, 2016

New! Weight Loss Group starting

Well it's that time of year again isn't it? When we look at the scale and pledge to do better this year. We promise ourselves that we'll eat better, get to the gym and FINALLY have that healthy body that is so elusive!

I figured since 2016 will mark my 20th year in the health and fitness industry that it was a good time to launch a weight loss group to help people achieve their health goals.

I wanted to make this a program that anyone could take part in regardless of where you're located. So....I'll be doing the group meetings in the form of a Google Hangout! Yes, I'm welcoming new technology in 2016!

In my many years as a natural healthcare practitioner, I usually suggest a cleanse to jump start any weight loss program. I find that most people usually have a 5-8lb weight loss with a 2-week cleanse and that is great inspiration to keep going! It also cleans out the toxins that are stored in your fat cells so that you can actually lose true weight.

We're going to be addressing all kinds of topics in the Google Hangout meetings: How cleanses help with weight loss, protein smoothie recipes, how to shop for success, how stress affects your weight, food myths and the latest on gluten and other health topics.

If this sounds interesting to you, contact me and get the details of the Google Hangout times and the pricing! You can do this from anywhere!

Hope to meet you on the call!

Jan 04, 2016

Clean Eating Nutrition Plan

Clean eating nutrition plan to help maximize your results! Eat your way to better health!

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Jan 02, 2016

Fitness Tips

Quick fitness tips for women over 40! Add these simple things to your life and make huge changes!

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