This past November Tribe Co-Founders, Heather and Mark Gardner, opened up a new space to house even more classes and workshops. The studio is on Queens Quay and Lower Spadina, literally steps away from where they initially built their tribe. The space is airy and functional without being sterile. I love the warm colours and the Tribe Love neon sign is a definite focal point. The massive windows in the Movement Studio feel grounding and I can’t wait to see how it lights up the room in the summer months.

I joined a Roll Out class using Yoga Tune Up® Therapy Balls, which was fantastic. Heather is a knowledgeable instructor who pays attention to details. I enjoyed working our way from the feet up and spending ample time in each area to really release tension. Heather’s music choice made this class feel alive as I find you can often get sucked into your own world when focusing on your body like that. I would recommend this class for almost everybody as I find the benefits last long after the class has finished.

I also tried a CycleCore class which consisted of 45 minutes of spin in the Cycle Lab and 15 minutes of, what can only be described as core torture :), in the Movement Room. My abs were sore for days! But all jokes aside, I am a huge fan of this class. The high intensity cardio was hard but so rewarding. This is where Heather shines as an instructor. She was motivating and got us pumped up working on the hills and the intervals. The core workout was a blast and again the music was bang on.

Tribe Fitness has won me over and it’s a must-try for anyone looking to join a community, not just a studio. They are even offering a SPECIAL for our readers. Visit their website here and enter GUARDIAN15 for 15% off single-, 5-, 10-, and 20-class packages. Thanks Tribe!!!

Read on for our interview with Heather:

Tribe Fitness started way before the studio space opened. Tell us about that journey.
In 2013 I had just finished working as an ambassador for a great clothing brand and wanted to continue to give back to my community. I had already started to build a running tribe and decided in November 2013 to make it official and hosted our first crew run. I sent out a tweet for people who wanted to run 5km to meet up on a corner near where I lived, and amazingly enough, people actually showed, and then told others and the momentum just kept growing.

You started in running clinics and outdoor yoga which has done phenomenally, why add cycling to the mix as well?
Cycling has always been one of my areas of focus for group fitness, I’ve taught it for almost 20 years, including at three different studios here in Toronto before opening Tribe. It’s one of my favourite ways to sweat and as an endurance athlete I hated the fact I couldn’t go to one gym for a great cycling and a great yoga workout. I didn’t want to have multiple memberships on the go – and I know I wasn’t alone in this thinking.
We also approach fitness from a holistic perspective, so it’s a great compliment to running as cross training and is supported well by yoga, plus with my person interest in endurance sports, it just makes sense.

Who makes up your tribe?
Members of Tribe come from all over the city. During our summer yoga it is very common to see Taxi’s and Uber’s parked along Fort York letting out members who have come from all over Toronto. From the beginning we made a priority of welcoming everyone. You’ll see different ages, body types, genders, races, and social-economic status – we are where the community comes to sweat!

What can new members expect from their first cycle or yoga class?
Similar to our run program, no one gets left behind. Prepare to feel included and welcome and successful, while getting a challenging workout.

Now that you have your own space, will you continue with other free activities around the city?
Absolutely! We still have our free run crew that meets twice a week (Wednesday 7pm, Saturday 9am) and starting February 1st we are teaming up with Canada Running Series to launch our free 10-week Learn to Run clinic. Register here: http://bit.ly/2EPuYUf

We also have free yoga events as well as charity classes by donation. We started as a free fitness community, it is our priority to not lose that in our evolution.

The post Tribe Fitness Opens a New Home along Queens Quay in Toronto appeared first on Toronto Guardian.

We are well into January and it seems some of us are already seeing great results from our newly adopted diets and fitness routines, while others… not so much. We all know someone who can hit the gym for two weeks and lose 5 lbs or follow a specific diet for a month and drop a dress size. But others may spend months sweating through daily workouts and adhering to a strict diet with less than impressive results. Maybe we aren’t doing what’s right for our body?

While it has long been suspected that genetics play an important role in determining how we respond to foods and nutrients, only recently has research in the emerging field of nutrigenomics been able to demonstrate this scientifically. As a result, there has been an interest in using genetic testing to gain a better understanding of how we can feed our body exactly what it needs for optimal health and fitness.

We are all unique:

Nutrigenomics uses the results of DNA analysis from a simple saliva test to uncover the relationship between genes, nutrition, and health or performance. Research shows that our unique genetic makeup affects the way we absorb, metabolize and utilize nutrients, and how this influences our health. Identifying our personal genetic variations can help to determine individual nutritional requirements, the presence of food intolerances and cravings, and dietary patterns that will help us to improve our health, body composition and sports performance.

Recent research has also shown that DNA-based dietary advice results in improved motivation and better outcomes in response to nutrition counselling. Individuals can now receive, at a reasonable cost (about $400 including a consult), a personalized dietary report based on their genetics to improve their health. Those seeking improved health and wellness or looking to gain a competitive edge in their sport, can order a genetic test either direct-to-consumer or through a healthcare provider. Using a healthcare provider that has received training in genetic testing and nutrition offers the benefit of ensuring that the results are interpreted correctly.

What will a genetic test tell you:

Genetic testing for personalized nutrition focuses on individual vitamin and mineral requirements, your response to nutrients and substances such as lactose, gluten and caffeine, and can also help in identifying the most effective diet for you to achieve your ideal body composition.

A test result for “Caffeine and Heart Health” is shown below:

1. Caffeine has been shown to increase the risk of heart attack and hypertension in people with a specific version of a gene called CYP1A2. Some people should limit caffeine intake because they have an elevated risk based on their CYP1A2 gene, which determines the rate at which caffeine is broken down and eliminated from the body. Recent research involving this same gene has also shown that athletes may have improved or worsened sport performance when they consume caffeine.

What to look for when choosing a genetic test

• Many consumer genetic tests assess a wide variety of health factors beyond nutrition, so focus on those that emphasize diet rather than disease.
• Seek out a reputable company, preferably one that is actively doing research in this field. Some companies offer tests that misinterpret the science, so a little research can go a long way here.Also look for companies that have a scientific advisory board consisting of experts and credentialed professionals in nutrition and genetics.
• Don’t choose quantity over quality. Choose tests that include only genes that have the highest level of evidence to ensure reliable results. This might not be obvious to someone with little scientific training, which is why it’s best to go with a company that uses trained or certified providers.

One such test is through Nutrigenomix. The University of Toronto start-up biotechnology company was founded in 2012 and now has providers in over 35 countries. There are hundreds of practitioners in the Toronto area that offer Nutrigenomix services, and the cost is typically around $400-450. The company uses state-of-the-art genetic testing procedures to analyze saliva DNA, and the dietary recommendations are based on the most current evidence-based scientific research that has been published in peer-reviewed journals and reviewed by their team of world-renowned experts in the field of nutrigenomics. Visit www.nutrigenomix.com for more.

Nanci S. Guest, MSc, RD, CSCS is a PhD candidate at the University of Toronto where she is conducting research in nutrition, genetics and athletic performance. Ms. Guest is a registered dietitian and personal trainer, and works as an international consultant to amateur and professional athletes. She served as the Head Dietitian for the 2010 Winter Olympics and 2015 Pan Am Games. She is on the scientific advisory board for Nutrigenomix Inc, a University of Toronto affiliated genetic testing company (see below), and she offers nutrigenomics testing through her Toronto-based private practice founded in 1996. Visit her at www.nanciguest.com to learn more.

The post DNA and Diet: the emerging field of nutrigenomics appeared first on Toronto Guardian.

I’m not big on wearing makeup all the time and I think a part of it is because I don’t know what I’m putting on my skin. I do know that whatever I put on my skin will be absorbed and so out of fear of slathering some scary toxic chemical on it, I just try to avoid it as much as possible. That being said, I love cosmetics! I know we don’t “need” it but I love the way it instantly makes me feel more beautiful and more put together.

I started following Elate Cosmetics on Instagram and was so impressed by everything I was learning about them. Their products are gorgeous, toxin-free, cruelty-free and vegan. Their practices are sustainable and moving towards zero waste packaging. Their staff are friendly and knowledgeable. Definitely a company I am proud to say is Canadian.

So I reached out to try some of the products for myself. Founder, Melodie Reynolds, sent me an amazing package and introduced me to their Ontario Elated Artist, Lisa Torti, for a makeover. I must say, there’s nothing better than putting on a foundation that has the perfect amount of coverage and blends magically with your skin tone and that’s exactly how their Fresh Tint Foundation felt. It’s made with argan and coconut oil so that smooth feeling when you first apply it, never goes away. I am a huge fan of the pressed eye colour because it can be used with a shadow brush for a softer look or with a wet angled eyeliner brush for a more precise line. The wearability is remarkable and I do not need any touch-ups for a night out! My absolute favourite product has got to be Elate’s lipstick line. First off, the bamboo packaging is so stunning. The lipstick is blended with shea and mango butter which gives it a smoothness that is often overlooked in traditional lipstick. The colours are so good! I don’t think there’s a single one I wouldn’t want to own. I asked Lisa what her favourite product was and she said, “The Brow Balm. Buttery, smooth to apply, holds your brows in place and looks natural. Can’t get any better than that!” So there you have it from the professional!

Here Lisa applied a moisturizing toner and then a facial oil to prep and prime the skin. She started with my eyeshadow so that if there was any fallout from the shadows, it could be easily cleaned up and not mess up your foundation and concealer. Next she applied my foundation, concealer and finished off the eyes with eyeliner and brows. To finish everything off she applied loose powder to set my foundation and added blush, contour, highlight and lipgloss.

Melodie spent some more time with us for the Q&A below. Be sure to check out Elate Cosmetics online.

How long has Elate Cosmetics been around; where did you start and how much has it grown?

We just celebrated our third birthday. I started Elate in the basement of my home in Victoria, BC. We outgrew my basement last year and have moved our headquarters downtown. We have a warehouse, offices and a studio where our artists work. We are a staff of 7 people and hopefully growing more in 2018.

Other cosmetic brands seem to be moving towards the cruelty-free and toxin-free route but tell us about how you are leading the way with your sustainable practices and movement towards zero waste.

This is a subject that is very near and dear to my heart. Elate is vegan because there is no reason to use animal ingredients in our cosmetics. I personally believe this and it is very important. For the most part, choosing the non-vegan ingredient also means that there is cruelty involved. The cruelty-free portion encompasses the vegan portion as well. It’s about our ingredients, whether they have been tested on animals, our final product as well as any of the companies that we work with. So cruelty-free doesn’t just extend towards animals for us. We’re also talking about cruelty to humans and cruelty to the planet. A lot of people don’t realize that many of the ingredients that are used in traditional cosmetics come at the marginalization of people around the world and sometimes children as well. Mica for instance is a key ingredient in most cosmetics and quite often it’s mined by children or by workers not being paid a fair wage and having to work in very dangerous conditions. We only partner with ingredient suppliers that offer fair trade and cruelty-free stances.

In terms of the toxin-free route, we use these products on our bodies every single day. It’s just as important as the food that we eat so it was inherently important for me to offer a product that people didn’t even need to think about. People could pick up the product and look at the ingredients and feel good about what they were using.

Cruelty-free moving forward towards the planet is now what we base our sustainable practices on and our movement towards zero waste. I’ve been quoted a number of times saying that for us the opposite of kindness isn’t cruelty, it’s in-attention. That’s essentially what cruelty can be; it’s not paying attention to the things that we do. When we cease to pay attention to how our everyday product use affects the planet and the beings on the planet that becomes a problem. The sustainable part of the business is actually the heart of the business. It’s why I started it in the first place. I had an experience a number of years ago where I purchased a cosmetic product I waited a long time for. I had saved my money and was very excited about it. When I received it, I unwrapped plastic after plastic after box and more plastic and I was left with this small product in my hand. I looked at the pile of garbage I had created making it and suddenly realized that I didn’t want the product anymore. It affected me very deeply and it still does when I think about it. I imagine there have been many people that have had that epiphany; that a product that’s supposed to be fun and exciting then makes them feel bad about that purchase. It’s about paying attention, reuse where we can reuse. Recognize that true reusability is immediate and can show its affect. And using sustainable material from the get-go. Bamboo is sustainable which is why we like to use it. We minimalize our use of plastic, we use glass whenever possible and encourage people to reuse it instead of recycling. Reusing, of course, is the best defence. We are moving towards becoming zero waste within our first 10 years of practice. We are on track to do that. We are really proud of that. Our seed paper packaging is a totally waste-free product. You plant it and it grows wild flowers or herbs.

Where do you source the ingredients from? Why are you 90% organic?

The thing about ingredients is that we have a mandate within our company to make sure that everything is always cruelty-free. Occasionally we will have to make a choice based on what is available in the market place on whether it is organic or whether it is totally fair trade and cruelty-free. And that is when we make that call and why we’re only 90% organic. There’s a lot of small farms that treat their people really well, produce a beautiful product but they can’t afford the organic certification even though they are essentially an organic farm. So when we partner with ingredient suppliers we pay much more attention the relationship we’re building, creating that trust and looking at what their operation actually is. We place their certification sort of second to that. Our ingredient sourcing is all done now by our lab. It was a huge undertaking for me personally. They have our mandate and we approve all of the suppliers and it’s quite nice to have it done for us. Now all the ingredients come from as close to the source as they can possibly get. Shea butter for instance, is a beautiful butter from a tree in Africa, we are sourcing from a fair trade women run business in Africa.

Where can customers find you across Canada? And in Toronto specifically?

We are in 90 wholesale partner locations across North America. Salons and spas and high-end boutiques that have a special interest in clean, toxin-free, vegan, cruelty-free and/or sustainable products. We are in some boutiques that are specially designed for waste-free, sustainable, mindful lives. In Toronto, you can find us at Logan & Finley, which is an eco-boutique. They carry clothing and all kinds of wonderful things for your minimalist eco-chic lifestyle. The Healthy Road in Corktown which is a natural health food store. We do have a few more places in Toronto that will be opening up soon but I can’t tell you who they are yet.

Anything else you’d like to add?

I would add for your readers to pay attention to things that you are using in your everyday life. Make sure that they are bringing you joy and making you feel good about your purchases and your beauty rituals. Thank you!

The post Canadian Conscious Cosmetic Brand: Elate Cosmetics appeared first on Toronto Guardian.

With the average millennial spending, roughly 3.2 hours per day on their smart phone, it’s no wonder that injuries like “text neck’” are becoming more prevalent. Not sure what text neck is? Think about the posture you are in as you scroll through emails on your phone, reply to your text messages or check out the latest celebrity gossip on Instagram. Your shoulders are rounded forward, your back is hunched and your head is leaning over towards your screen. What does this mean for your neck? The more our heads bend forward and away from our torso, the more pressure we place we place on our spines. Bending our neck at just 15 degrees forward, can increase the stress on our spines by an additional 27 lbs. This added weight increases pressure on the muscles and joints that make up the neck and ultimately cause pain. Some of the common symptoms of text neck include a sore neck, upper shoulder tension, eye strain and headaches. So, the next time you tap or swipe at your smartphone keep these tips in mind to avoid developing the dreaded text neck.

Check your posture – Start by raising your phone closer to eye level. You want to glance down with your eyes, rather than crouching your neck. Also keep you elbows in at your side. This will help to alleviate tension in the shoulders.

Take a break. Try not to spend more than 20 minutes at a time utilizing your phone in one sitting. For example, if you are using your phone to reply to multiple emails put your phone down and head to a computer which can allow for more supportive posture.

Instead of texting, try making a phone call. Believe or not, there was a time when we would call to wish our family and friends happy birthday!

Stretch it out. Stretching and exercises some of the muscles in the neck can help to alleviate soreness. Try turning your head towards your left shoulder, hold for five seconds and repeat on your right side.

Chin tuck exercises can help to strengthen muscles in the neck, to perform:

1. Lie on your back
2. Tuck your chin slightly
3. Raise your head up just high enough to force you to contract the muscles in the front of your neck against gravity
4. Slowly continue to raise your head into more neck flexion (chin down to chest)
5. Don’t let your chin jut forward
6. Hold for 30 seconds (or whatever time you can tolerate. Many of you will be super tired after 10 secs)
7. Repeat 3x daily

Apply the Rule of 20’sA– To prevent eye strain at try looking away from your screen every 20 minutes at an object roughly 20 feet away for approximately 20 seconds.

Thanks Dr. Remy! You can find Dr. Remy at The Chiropractic Office in Mississauga or Integra Health Centre in Toronto.

The post Toronto Chiropractor Dr. Nekessa Remy Talks Text Neck appeared first on Toronto Guardian.

I met with Emma Dahan-Meyboom at Mountain Equipment Co-op (MEC) in downtown Toronto to learn about shoes and harnesses. As a (very humble) climbing expert, Emma spent a whopping 2 hours with me explaining what beginners should be looking for. For the record, MEC has amazingly knowledgeable friendly staff and I would highly highly HIGHLY recommend you make them your first (and only) stop for climbing equipment.

For a harness, there are slight differences if you want to use it for indoor or outdoor climbs but I’ll stick with indoor for beginners. I learned that you should be retiring your harness every 3-5 years because the nylon degrades. Weather change is hard on the nylon so try not to leave it in your car all the time. Climbing gym staff should be able to check for wear if you’re unsure. Emma pointed out that some harnesses help you spot the wear in the belay loop by hiding a different colour (usually red or yellow) beneath the top layer. Once it wears, the red or yellow will show through, and then it’s time to replace your harness. Great tip, Emma!

The main thing for beginners is to find what’s comfortable for you. Don’t have the harness dig in to your hips, back, stomach or thighs. It should sit above your waist on the shelf of your hips. Once the harness is on and tight, you can check how secure it is by pulling the gear loops down. It is very important that the harness not pull down past your hips. Loops can’t be twisted and the elastics on the back of the leg loops go up into the harness instead of hanging down (which means it’s on upside down). Harnesses have different rises (the space between your waist and groin) and leg loops are adjustable to fit all sizes.

Top pick for harness: the Black Diamond Women’s Solution Harness because it’s super soft and the padding is comfortable, not to mention it looks sleek. The simplicity of it, lacking additional adjustments, actually makes it easier to get in and out of and the mesh lining works great to ventilate my sweaty back!

As for shoes, beginners need flat and comfortable ones. It’s a bit of a misconception that the tighter the shoe the better. For those just starting out, if it’s too tight, you’re less likely to wear it which means you won’t be doing as much climbing. Instead, start with something you can actually wear since you need your foot muscles to begin strengthening. Focus on matching a shoe to your foot shape. Look for a shoe that hugs your foot and your toes should touch the front with a gentle curl. “Discomfort is ok but pain is not,” Emma advises.

Above image is the anatomy of a climbing shoe, in case you’re wondering what climbing shoe experts mean when they refer to the Rand or the Heel cup. In terms of materials, select between synthetic or leather – which will stretch in width but not in length. There are vegan leather shoes for those who prefer vegan. The type of rubber at the toe (rand) and beneath the shoe (sole) come in different levels of stiffness and stickiness. Beginners should look for mid-stiff, malleable and sticky grip.

Top pick for beginner shoes: the Scarpa Origin. This shoe is flat with a relaxed rand which is great on the new climber’s toes (less jammed up). The top of the shoe is padded with plush leather for comfort. The supportive midsole of the shoe helps with edging and balance while developing strength and technique. As well, the Vision rubber sole provides good grip, ideal for a newb like me! My ankles are a little narrow for the shoe but I chose the Velcro closure instead of the shoelaces for ease of slipping them on and off quickly. FYI – I tend to pull off my shoes immediately after a climb to give my feet a break.

Once you become a more skilled at climbing and want to transition to a more technical shoe, intermediate climbers should look for a moderate shoe that is slightly downturned in shape. This downturn puts your feet in a stronger and more powerful position for smaller foot holds. Moderate shoes typically have thinner soles and stickier rubber to help you feel and grip the rocks. Linda, fellow Health & Wellness Writer spoke with Scarpa to help her choose an appropriate intermediate shoe.

Top pick for intermediate shoes: Scarpa Vapor.  This shoe is slightly downturned (as you can see in the photo below) with Bi-Tension randing. The rand is a rubber that wraps around the shoe, designed to support climbers’ feet in the movements critical to climbing, according to Scarpa. The Bi-Tension rand connects beneath the toes and pulls backwards to the heel cup (Scarpa calls this the reverse slingshot). It means maximum toe power and precision. Linda tried the Vapor shoes and it made such a difference. Primarily, it handled smaller foot holds with more accuracy and grip which increased the trust factor dramatically (trusting your shoes and feet is key). Furthermore, the Vibram® XS Edge rubber sole is a harder rubber made for edging yet durable to keep its shape. The Scarpa Vapor offers the most supportive lace up shoe in the entire climbing collection.

Lastly, chalk bags are not too technical. Climbers chalk up their hands to combat sweaty hands and improve grip. Choose a chalk bag based on personal preference. I’m a simple girl and chose the MEC chalk bag in black because the design is clean, I like the colour black and it’s half the price of other chalk bags.

Happy Climbing!

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