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What's Happening at the Garage
Welcome back Liz!

Liz Dornian is back from maternity leave!

We are very excited to have Liz back from mat leave to work with members. She will be delivering TARGET Nutrition Plans and working 1:1 in our S3 Weight Management Program.  We also have her developing some new workshops to complement the EAT Better Strategy

Our 4+2 Diabetes Reversal Strategy monthly member's webinar series continues into its second month with a deep dive into Time Restricted Eating and Intermittent Fasting.  For the first four months, we are making these webinars free to everyone as we get started.  Register here.

February groups announced

Our next, six-week, free 4+2 Diabetes Reversal Strategy Group program starts on February 23rd - if you are interested, learn more and register here.

The next S3 Weight Management group is scheduled to start on February 24th.  This is a 6 week, free group medical visit program to help people manage their weight through healthy lifestyle behaviours - 
if you are interested, learn more and register here.

From the Blog

150 minutes per week - the second step to an active lifestyle

Exercising for 150 minutes or more per week at moderate to vigorous intensity will provide you with most of the health benefits of exercise. 

Multiple sessions, as short as ten minutes, add up to keep you fit and healthy.  Combining exercise with moving throughout the day while avoiding long periods of sitting provides a strong foundation for a healthy life.

Learn how to get started by reading the rest of this post on the Better Blog

  
Free Guides
Free Webinars
Hormones of Hunger - webinar
This webinar was part of a new monthly series of webinars that we are offering to members.  You can register and watch the video.

 
Diabetes Reversal - Is it Possible?

In this webinar,  we review the emerging view that Type II Diabetes is reversible, explaining the mechanisms that cause insulin resistance and diabetes while identifying the behaviours that you can change to prevent, improve or reverse Type II Diabetes.
Exercise of the Week 

Concurrent Workouts Part 1


Should we perform cardio and resistance exercises in the same workout?


Many high-level performance athletes split up cardio and resistance exercises into different sessions to maximize their training and adaptation. However, this is not essential for most people.


Performance gains will still happen with concurrent workouts, so don’t worry about doing separate sessions for cardio and resistance training unless you have the time.

 

Next Week: Should we perform cardio or resistance training first?

Recipe of the Week 

Thai-Style Chopped Salad with Sriracha Tofu 

 

Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base.
 

Ingredients:

  • 1 (10 ounce) package kale, Brussels sprout, broccoli and cabbage salad mix
  • 1 (12 ounce) package frozen shelled edamame, thawed
  • 2 (7 ounce) packages Sriracha-flavored baked tofu, cubed
  • 1/2 cup spicy peanut vinaigrette
 

 

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