Fitness Archives - EnerJ

Category Archives for Fitness

Healthy Summer Weight – 6 simple tips

1. Start your day the night before: Numerous scientific studies have shown that lack of sleep will slow down our metabolism and produce more fatty tissues in our body.

2. Have a nutritious, low glycemic breakfast to optimize your energy all morning: we have already talked about low glycemic foods and how they are very important during the first meal of the day. Opt for a good source of protein, such as a vegetable omelette.

3. Are you really hungry or thirsty? In our busy lifestyle, we tend to confuse thirst with hunger. It is important to drink Mother Nature’s beautiful creation; water to help our cells smile from the inside-out.  A good start, 1,5litre / day for a woman and 2 liter / day for a man

4. Do I have to run an Ultra marathon to have a healthy weight? The most recent studies on this subject tell us that it is important to be active on a daily basis at a moderate intensity and to opt for activities that will solicit your largest muscle groups to increase your energy expenditure. These same studies reveal that in order to reap the benefits,  it is important to have fun practicing these activities.

5. Large fluctuations in energy during the day also hinder your healthy weight: If you have unhealthy food cravings during the day or if you find it difficult to stay awake in the afternoon, in addition to the tips mentioned above, avoid waiting more than 2h30 to 3 hours between your meals and snacks. Choose low-glycemic snacks that contain a protein source such as nuts, humus with raw vegetables or a hard-boiled egg and medium sized fruit.

6.One of the greatest pleasures in life is eating: so why do so many people eat fast and do not take the time to savor their food. Taking the time to chew our food 10-15x before swallowing, could reduce our plate size up to 20% according to some studies.

Hope these tips will help you reach or maintain your healthy weight.

Jessica and Bruno

*Sources : Harvard School of Public Health 2018. University of Toronto, Nutrition Science Department 2016


What is Functional fitness?

What is Functional fitness?

Our bodies are made to walk, run, climb, crawl, lift, carry, bend, squat, lunge and twist.  Functional fitness exercises are designed to train and develop your muscles to help you do everyday activities more efficiently and safely; like picking up something heavy off the ground or playing a game of soccer with your kids.

Functional exercises tend to use multiple joints and numerous muscles groups working the upper and lower body at the same time. For example, a forward lunge is a functional exercise that helps you get up off the ground, or when you are vaccuming. It uses the hip, knee and ankle joints, while working our lower body muscles and abdominal core muscles.

We are built to move forwards, backwards, up and down, and side-to-side. So we shouldn’t limit our workouts to a single plane of motion.  So instead of just front lunges, try reverse lunges with an overhead reach or a reaching side lunge and for an added bonus with a rotational twist to keep the spine healthy and help develop core strength.

Benefits of functional fitness

-Challenges balance and coordination while simultaneously improving strength and range of motion all while working on core stability.

-Combining multiple muscle groups helps you get more work done in less time, which means you see results faster.

-Boosts cardiovascular conditioning; while performing a traditionally anaerobic strength exercise, you also get an aerobic effect because your heart has to shuttle blood between the upper and lower body.

As you add more functional exercises to your workout, you should see improvements in your ability to perform your everyday activities, have more fun in doing your favorite sports and improve your overall quality of life.


Jessica Humphries is a certified natural trainer in functional fitness, yoga instructor 200hr Juna Yoga (Yoga Alliance Certified), healthy lifestyle coach and the designer of year-round nature fitness training programs. She graduated from McGill University with a BEd in physical education and kinesiology. The EnerJ FIT outdoor fitness approach concentrates on improving your functional movement habits all while enjoying the benefits of being in nature.