Category Archives: Cooking

Intermittent Fasting

abs-any-ageThe undeniable power of this diet is of profound significance. And it’s tearing up the internet as we speak.  I’m on day 4.

It’s more about when you eat than what. Here’s the short version of what to do: skip breakfast. And extend your fast into the afternoon for a total of anywhere between 18 to 21 hours.

What does fasting do in conjunction with anaerobic exercise? It devours fat while naturally secreting Human Growth Hormone (HGH). You burn fat without loosing muscle. In fact, muscle growth is accelerated.

Fasting, done properly, also gives you tremendous energy, stimulates muscle recovery, promotes longevity, regulateslex2pic-217x300 insulin production, increases testosterone production, boosts your immunity like you wouldn’t believe. You’re skin becomes more youthful. Fasting is the ultimate anti-aging process.

If you’re like me breakfast is something you can take-or-leave anyways. Every day you’re starting with a 10 hour head-start on your fast. Kill the hunger pangs with a spoonful of Apple Cider vinegar, which stimulates the production of HGH.

No supplements, no hidden costs. In fact you save money. Just get up in the morning, and go to work. Come off the fast with a smoothie, ideally, and have your workout then and there if you can. You’ll be amazed by what it does for your disposition.

This a short version of what to do. For more details come to yoga tonight, or abs Saturday morning, or Weight Lifting Tuesdays.

Ciao, Pietro

petergault.ca

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Getting Cut

Warmer weather brings an opportunity to get leaner. Tweaking your diet for leaner results is more difficult in the dead of winter.

In wintertime, arguably, your body needs more calories and all the vitamins it can get to battle the freezing onslaught. And all the malicious germs and viruses that come with it.

Come spring its time to shed the extra bulk. Just a little sun on your body helps melt fat. You know to re-initiated those time-honoured practices to help facilitate the cutting-up process.Cumin-Scented-Pan-Seared-Salmon-with-Balsamic-Roasted-Vegetables

Cut back on late night meals, for example. Or at least rely more on healthy snacking like fruit, carrots, cellery, almonds, with only one fully balanced meal as close as possible to mid-day.

See you at yoga tonight. Abs Class tomorrow, Weighting-tuesdays .

Ciao, Pietro

petergault.ca

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Diary Of A Ref

Here’s the true story of my recent shoulder dislocation.

I lost an edge. My skates flew out from under me. I went down hard.

I wish it was something sexier than that. A heroic intervention to protect the underdog, perhaps. But no, no one was even near me.

I just put a kid in the box, and signaled the call. For no reason I went down. I landed on my elbow but I had elbow pads on.

The damage was done to my shoulder. I knew right away it was dislocated. My arm stuck straight out to the side and was locked in place, strangely indented at the joint.

Dislocated shoulders are the most common serious injury in hockey. It’s out, I told my partner. You’re on your own tonight.

Hey stripes, I can put it back in for you right now, says the guy I called a penalty on.

Thanks but no-thanks. They got morphine at the hospital. Yes it hurt, but I knew much worse pain was coming rapidly when the adrenaline wears off.

My concerned partner came over while I was fumbling with the key to open the ref room. You okay?

I’ll be fine. Don’t hold up the game.

I managed to get some of my equipment off. And grabbed a few Tylenols from the convener, who helped me get my reffing bag back into my trunk.

You sure you can drive, the convener asks skeptically.

Sure, no problem. My immobilized right arm couldn’t operated a stick. By removing the seat belt, I could operated the shift and steer with my left arm.

That journey from Vaughan to St Joseph’s was so excruciatingly painful I was afraid I might pass out at the wheel. I should have just taken a cab to the nearest hospital.

Inside a familiar voice takes over. Be strong. Be tough. Don’t be afraid of a little pain. Do your deep breathing. Be a man.

Luckily, people my age in severe pain are processed quickly for fear of a heart attack. Which wasn’t my concern. Nor was the injury once the morphine kicked in.

They put me out for 3 minutes to re-set the joint. Afterwards I text my brother. U still up? Guess what?

Yes I’ll pick you up. Just leave your car to get ticketed.

Four weeks later I got my skate blades analyzed. I had indeed lost an edge. I got my skates profiled and sharpened.

Don’t fall again, the doctor warned me when I asked him about going back to reffing. The shoulder is still fragile.

Or if you do, fall and roll in such a way that you don’t re-injure the injury, I thought.

Thanks for listening to this episode of Diary of Ref. See you abs and yoga?

Hasta luego, Pepito

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Becoming Aware

Being aware of where your body accumulates stress is the first step toward getting rid of it. As a personal trainer, I’m always amazed at how unaware most people are that the tension in their traps and neck, or solar plexis, or jaw, or lower and upper back, has anything to do with stress. Even though they’re tormented by it.

Clenching is going on. While driving, or riding an elevator or TTC. Your mind is occupied elsewhere, far away, neurotically chewing over some past grudge. Those muscles are locked in the repeatative motion of grinding, grinding, grinding. All we have to do is go, Oh yeah, I’m doing it again. And stop.

For immediate relief try the salt-water hot tub  at Panacea Studio. And lessen your caffeine intake. Or try accupunture or elbow-drilling deep tissue message for those rock-hard bricks where your trapeziums should be.

Hot yoga was at capacity last week. And it will be again this week. Reserve you spot while you still can. The package goes up from 60 to 90 after Wednessday night. Be sure to come in to get the better rate.

Ciao, Pietro

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Fiber An Undervalued Ally

No denying a glorious bowel movement is close to divine; the lightness of being that follows a welome reprieve from clogged intestines and swollen belly.

Even if you can’t always eat properly or go to the gym, you can empty out the toxic accumulation of waste that rot and fester and turn cancerous in the intestines. Just pound back the Metamucil or herbal fiber.

Most people don’t do nearly enough fiber. And yet the gratification in terms of flattening your stomach are almost immediate, or at least within 24 hours. You could even say it’s the defense we’ve got against the poisonous side affects of constipation, besides eating well and exercise.

Too many of us are constipated for decades and don’t even know it.

Not everyone thrives on it. If you find yourself developing diahrrea it may not be right for you. Perhaps your stools are too loose to begin with. Do it only if you body responds well to it. Use common sense.

We just got daycare at Panacea for Hot Yoga. Don’t miss out because you don’t have a baby sitter. Bring the little one with you.

Ciao, Pietro

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You’re ready when you’re ready…but you’ve got to be ready

Our addictions eventually catch up with us. A talent for quitting things is a life-saver.

Altering lifestyle, switching a bad habit for a good one, reverses a downward spiral. Change and adaptation is essential to survival. It’s the secret to staying young well beyond your years.

We just have to make the decision. And finally mean it. Most of us have seen someone quit a decades’ old habit without equivocation? It has to be done cold-turkey. The game is lost if you’re plotting your escape before you even start, by keeping any stashes around the house.

For some diet is the bad habit, or a refusal to exercise. Not working out is an extremely destructive life-shortening habit, especially for people with heart disease or cancer in their family. Which is everyone.

Come read a brief description of the 4 services Panacea Studio offers: Personal Training, Hot Yoga, Core & Stretch, the Lazy Girl Special (T-Zone and salt-water hot tub). You just might find a good habit you love doing. Rates included.

Personal Training

A personal trainer instructs and motivates. And provides the structure to fast-track the trainee to his or her goal; whether that be weight loss or bulking up or toning or joint health and flexibility, or fixing backs, knees, hips, elbows, bettering circulation, or unlocking carpel-tunnel, lowering cholesterol, or any combination of the above.

Improvef health is always the consequence. And looking better.

Panacea Studio recognizes the primacy of diet. Our approach is hands-on . We are the only studio in town that provides a smoothie before the workout, the workout itself, and a delicious gourmet meal to go or to stay after the workout.

Even with the meal our rates are better than the average gym.

$60 (plus tax) with 10-pack, includes meal                                           $50 (plus tax) with 10-pack, smoothie but no meal

Hot Yoga Classes – Wednesday nights 7:30 pm. (as of Sept. 26)

This 75-minute class hosts some of the most talented yoga instructors. The “after party” includes our complimentary signature smoothie. That’s right, don’t adjust your computer monitor. These rates are real… for the time being.

$6 a class with 10-pack                                                                             $15 for single class

Core & Stretch – Saturday 10 am (as of October 13)

Taught by Pietro himself. This is a grueling 60-minute ab-buster. You just do the best you can at whatever level you’re at. Your mid-section is guaranteed to be tighter the rest of the day. And sore for a few days afterwards.

Profound benefits here. Other than the obvious one of flattening your stomach. And getting rid of those stubborn muffin tops and love handles. The messaging of the underbelly does wonders for the health of the intestines and organs, squeezing out toxins.

Same rate as Hot Yoga, and included in your package. Complimentary smoothie at the end of class.

$6 per class with 10-pack                                                                           $15 for single class

T-Zone & Salt Water Hot Tub – Lazy Woman’s Special

Two sets of 10-minutes on the T-zone Machine. Half hour in the salt-water hot tub.

For those who want many of the benefits of working out without all of the hard work. The T-Zone machine machine jiggles away the flab and cellulite, literally, by bolstering the flow of the lymphatic system.

And does wonders of osteoporosis, arthritis… It was invented by Russian scientists for astronauts on extended stays in space who were experiencing weight gain, muscle atrophy, stiffening of the joints. These problems were reversed with regular use of what is now called a T-zone machine.

A salt-water hot tub provides instant and lasting relief to the back and joints, alleviates cramping, insomnia, and has a deeply calming effect on the entire nervous system. And just feels amazing.

$20 a session with 10-pack                                                                        $40 for single session

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Niki’s Back For Opening Nite Of Hot Yoga

Exercise and proper diet is the best chance you’ve got for longevity and quality of life.  The concept at Panacea Studio is to combine the two. We’re the only establishment in town that has the best of both worlds, gym and restaurant, all for the price of one.

Hot Yoga always includes an extraordinary smoothie. Niki, who is back from a 6-month tour of South america, is teaching the 75-minute class at the 4th annual grand opening of Hot Yoga on Wednesday September 26,  7:30 pm.

Feel the love for the same old unheard of price, $6 per class with 10-pack. The price goes up 3 weeks after opening nite so grab a few packages while you can. Good for Core & Stretch too.

Why hire a novice personal trainer? Experience is the best teacher. Adapting to the specific needs of an individual is where the magic happens. Along with a workout you get a delicious and healthy gourmet meal, to go or to stay. Check out our mind-blowing rates.

With love and affection, Pietro

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A Whole Other Level Of Yoga

It’s not yoga as we know it. It seems to go beyond yoga.

On April 30th, Panacea Studio is featuring Olia. Olia nudges everyone into position, and talks them through it. I apologize for using this word, transcendental. The perfect blend of exertion and relaxation.

And don’t miss the tantra influenced stylings of Miss Jacki tomorrow nite!

The 30th will also be the final week of the 10-classes-for-60 special. The package goes up to a still very reasonable 90. So stock up!

Ciao, Pietro

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Best Kept Secret

We’ve been auditioning instructors every other week at Panacea. Jacki will be with us again on May 16, 23. The talent deep pool is deepening…

A personal trainer shouldn’t be an enabler. You may or may not be artful in crafting your sentences, but you have to say it. You have to mention the elephant in the room, figuratively speaking.

That’s why you get the money in advance:) Mostly we’re nice.

The special is still only 6 with a smoothie. But not for much longer. Includes the tough gruelling hour-long abs class I teach on Saturday at 10. You will see an immediate impact on your mid-section. And hot yoga Wednesday nite.

Ciao, Pietro

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Go Hungry

Try this for a mantra. As you breathe out, say go hungry out loud. Repeat 15 times when you first wake up, or throughout the day at a convenient time.

The addictive mind has amnesia. It has to be reminded not to eat habitually; save your appetite for when you’re actually hungry. If you’re feeling fussy, dissatisfied with available options, put off eating. You’re probably not hungry.

You’ll find you’re inclined to eat less, or put off eating until your body legitimately needs it. Don’t indulge on the first impulse.

It doesn’t matter if you want to loose 5 lbs or 50.  The mind is just a computer. You can program it any way you want. And the body will follow.

So be careful of the words you use. Don’t eat would be putting it negatively. Be positive. Going is being active. Going hungry is all there is too it.

It’s not complicated.

Hot yoga is on tomorrow night.

Ciao, Pietro

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