Heather's Blog

Water - nature's medicine

183:864479379 (Heather Hurst) — Fri, 28 Jan 2022 20:11:01 GMT

The mornings now are early. And very busy. I find myself turning to coffee and lots of it! Now I have always been a huge coffee drinker – something I believe I inherited from my Dad. I love coffee!!! I drink it all day. However in the last few years, I have decided not to drink it in the evening – it seems to affect my sleeping. Anyway I digress. Suffice to say I love coffee!!!

But with these early mornings, I am forgetting my water even though I am a huge fan. I don’t go anywhere without a bottle of water. I place re-usable bottles around the house for easy access. Water cures all! Got a headache? Drink some water. Feeling hungry? Start with water? Dizzy? Better have some water. Feeling lethargic or tired? Have some water.

People who have reoccurring kidney stones should drink 8 glasses of water as well as women with recurrent urinary tract infections. According to Dr William Clark, who is a research scientist, kidney specialist and international expert in water research, teaching at Western University in London, says four glasses of water should suffice unless you are part of the two categories above. And not to be drunk too fast.

However a study from the Journal of the American Medical Association did a test. Researchers took 631 patients with kidney disease and encouraged them to drink more water and the other group was told to maintain their current water consumption. The group who drank more water didn’t make any difference in terms of kidney function.

The Dietitians of Canada suggest 2.2 Litres (nine cups) per day for women and 3 Litres (12 cups) for men. They also said these amounts take into account food moisture which is about one-fifth of the average person’s liquid intake … more for those who eat a lot of fruit and veggies.

I read another comment which said you should multiply your weight by 2/3 to calculate how much water you need to drink in a day. For example, if you weigh 160 lbs x 2/3 = 3.5 liters of water per day. I found a water calculator (google Daily Water Intake Calculator) on line which will tell you how many cups you need. Plug in your weight and the amount of exercise you do in a day in minutes and you have the water you need for the day. For me, if I exercise 60 min in the day, I need about 13 cups of water, according to the Calculator.

How do you know if you are drinking enough water? There are three tried and true ways to tell.

1) Are you thirsty? Do you have a dry mouth? If so it’s likely you are not drinking enough water. Try to get fluids in throughout the day and remember if you are thirsty, you are already slightly dehydrated.

2) Check your urine. If your urine has a dark colour to it and a strong smell, you may not be getting enough fluids. If your urine is light yellow or clear in colour it usually means you are getting enough. And of course if you are not “going” then you are truly not getting enough.

3) How are you feeling? How’s your mood? If you are light headed, suffering from headaches, tired and/or not able to focus, these could all be signs of dehydration.

There is also something called overhydration. When you have too much water in your body the kidneys can’t get rid of the excess fluids and it starts collecting in the body which could lead vomiting, diarrhea and headaches. I also read if you notice some swelling or discolouration in your feet, hands and lips along with swelling of the skin you could be in trouble. Excess water in the body depletes the body’s salt and the cells start to swell. According to WebMD, cell swelling in the brain can bring about headaches which can lead to brain impairment and trouble breathing.

So…that brings us back to the question from the beginning. How much water should we be drinking in a day? It truly seems as though there is no clear cut answer to this question. As we know there have been varying studies with varying recommendations. According to the Mayo Clinic your water needs depend on many factors including your health, activity levels and where you live. There is no one formula for all. But knowing more about your body’s needs will give you a better insight on how much YOU really need.

I knew that this would not be an easily answered question. But what I do hope, is that this information gives you a better idea on what you require. If it makes you think more about what you are drinking, how much and when. Making you pay attention to the effects water has on you or better, how you feel when you don’t get enough. And then how you can improve moving forward. Remember your body is comprised of approximately 50-75% water. Learn to respect the magic it can give you. And regardless of how many glasses you drink, all parts of your body require water to work properly! And you only have one body so treat it well.

Cheers!!!!

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If the shoe fits....

183:864479379 (Heather Hurst) — Mon, 22 Nov 2021 22:22:38 GMT

Shoes, shoes and more shoes. It all starts with the shoes. So easy to pick up an exercise top or a new pair of tights. But shoes…not so easy .

Do you supinate or pronate? Maybe you need a stability shoe or do you just like a cushioning shoe? The choices are endless and decisions many.

But picking a shoe is serious business. Whatever sport or activity you need them for, if you have the wrong shoes, you won’t be happy. It could truly be a make or break situation.

The first step is to decide what you want the shoes for. The second step is to go to a store where help can be given. Unless you know exactly the style and fit, it’s not worth guessing and getting it wrong. Its fabulous if you can find a local store you can trust and stay with. I used the same store for many years until they closed. I found another eventually where I see the same person every time I go in. They know my feet, my activity and what I need, and I am happy every time.

For me, I only need running shoes from that store. However, I always require both trail runners and road runners and if this winter proves to be a big one, I will be looking for a Gore-Tex trail shoe as well. I also work out, but I tend to recycle my runners. Meaning once they are not enough for the roads or trails, they are still great for cross training and they easily move into that position. Once they are too tired for training, they become walking shoes and once they are done for that, they move to a gardening shoe position. By the time they are done in the garden, they are not worth anything and they just go to the bin. But my shoes are all well worn and well used, and I never feel wasteful.

Now you ask, what do I do first when looking for a shoe? You need to ask yourself what will I be doing in this shoe? It’s important to get the shoe for your sport. For instance, you wouldn’t wear a running shoe on the tennis court. Tennis shoes focus on lateral support and stability and while cushioning is important to the tennis player, what’s more important is a shoe that can help with those quick lateral movements while staying low to the ground. Running shoes are made to support your body in a forward motion. The heels are softer to help reduce the impact on your legs and joints as you run. But your running shoe does not need to support rapid movements like what you perform in tennis. Tennis shoes are heavier, stiff and sturdy. The soles are durable and flat, so you don’t stumble or slide when you make your quick movements.

Now if you are wanting a shoe for training, you need one that gives you multi-directional movement especially lateral. The soul of a training shoe is flatter allowing for more flexibility and a wider range of movement.

Training shoes are good for high intensity gym classes both in and outside; strength training, plyometrics/agility and multi directional movements. And your training shoes can be used for runs on a treadmill but if you plan on running more than 5km, it’s best to get a proper running shoe.

You will know if your shoe is not for you. Simply, it won’t feel good. Your body will be achy, your feet may be tingling, your lower body may be sore and if anything is rubbing, that shoe is not for you. You could get plantar fasciitis, shin splits and stress fractures. Your shoe should never require a “breaking in” period. It should feel great right away.

In running shoes, it’ best to add ½ size to account for the natural movement and swelling of your feet during your runs.

How do you know if you overpronate or under pronate (supinate)? Usually you can tell by the wear pattern of the shoe. If the outer part of your sole is the most worn, then you are a supinator. If the inner part of the sole is worn the most than you pronate. But if you are getting a shoe for the first time, often the store clerks can watch you walk and tell by the way you are walking which you need. Or alternatively before going to the store, stick your foot in water, place your foot on a plan piece of construction paper and review the pattern your foot makes on paper.

Now if you are a normal pronate, you may not need any support. You may simply need a cushioning shoe. I go for a running shoe that gives me the most cushioning I can get. For trail shoes, I’m looking for both cushioning and the treads – deeper lugs for better traction.

To re-cap, when the bodyweight is more on the outside of the foot it’s called supination. When the weight is more on the inside of the foot, it is called pronation.

This brings us back to the age-old question. What shoe should I get? Decide what the shoe will be used for. Get your gait evaluated or self evaluate using the water method or examine your other shoes. If you find a reliable store, they will also help you choose. Remember your shoes should feel great the minute you get them on and laced up. Most importantly, exercise shoes do not need a “breaking in” period. Never buy something for price. Always buy the shoe for fit and comfort. This will save you from injuries and future treatments.

Your body is the only one you get … be kind to it and it will be kind to you!!!!!

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The Magic and Mystery of Algonquin Park

183:864479379 (Heather Hurst) — Fri, 20 Aug 2021 19:36:48 GMT

The Magic and Mystery of Algonquin Park

Sitting, waiting, waiting, sitting. We are forced to sit still at a very young age. Parents pleading with kids to sit still and be quiet. We are asked to be still for story time, play time, waiting for gift time, waiting for treat time. You need to sit still in Church, in school, during a concert or a play. We make our pets sit…wait…holding our hand to them while we walk away then giving them the go ahead to “come.” Them is some tough challenges.

It got me thinking about some waiting songs. Otis Redding wrote “The Dock of the Bay” … a summertime classic. It’s a bit of a sad song when you read the lyrics but often sung while enjoying some cottage fun, so you don’t think about the loneliness of the words.

How about Tom Petty’s “The Waiting” written in 1981. It’s about waiting for dreams to come but being unsure if they ever will. Again, kind of sad.

My favourite waiting memories are the Ketchup commercials from the 70’s which featured Carly Simon’s 1971 hit “Anticipation.” The tag lines to the commercials were “The taste that’s worth waiting for” or “it’s slow good.”

Now if you are not a fan of the big wait and sit game, have a listen to The Kinks 1965 song “Tired of Waiting for you.” This one may become your theme song!

You may all be asking yourself ‘where is Heather going with all of this.’ Well, I could make you all wait but I guess I did that already!

Quin and I sat and waited on the grass in front of the office at Rock Lake, Algonquin Park for the Park Rangers to drive in with Blake, Luke and Sammie our yellow lab – who a few days before, couldn’t walk. Two words…toad licking!

I won’t bother with all the preliminary details when we had to hike through mud so deep it sucked your shoes back in. Or trying to balance over planks that wobbled and teetered all the while carrying a canoe on your shoulders. I won’t bother to tell you it was 3 km of this and that we had to do this twice. But I will tell you that what waited for us at the other end made it all worthwhile and the beauty and the magic of Algonquin Park, more specifically of Lake Louisa, provided us with the Wow moment we were waiting for. When we spotted the moose and her calf eating at the shoreline, we forgot all about the negative declarations made over the 3 kms previously covered.

My most favourite part of being in the park is being unplugged. However, this is the part our boys hated the most, but they are clever and were able to find a spot on the portage where cell service was magically found…something that would come in handy later.

The beginning of the trip was lovely filled with all the things we look forward to year after year. Sleeping in a tent. Campfires. Cooking over a one burner stove or better yet the meals we made right over the fire. Listening to the loons calling. Watching the sun set and then witness the magic of the stars. The sounds are beautiful, and the world is still, and the family time brings you memories you will have forever! And that is truly the magic of Algonquin.

The loons, as mentioned above, aid in the mysteries of Algonquin. They live for about 20-30 years and are very territorial, coming back to the same lake to breed. There are so many things I can say about loons, but this story isn’t really about loons… it’s about waiting and toad licking! So, I will get to it.

We experienced something totally unexpected on Tuesday evening. Sammie, after enjoying a brisk lay-down, tried to get up but found she couldn’t. She tried over and over each time bringing her a look of fright and confusion and us a feeling of dread. She was stumbling and her nose was hot, and her eyes were red. She was in distress. Of course, I did what every dog mom would do…I cried. We were helpless. We didn’t know what was going on. This was not her arthritis.

There’s not a whole lot you can do when you’re in the bush with a lame dog.

So, we waited it out. I was on dog watch the next day … enjoying the sun, my book and trying my best to perfect the art of sitting.

The evening was spent coming up with a plan and building a stretcher – if the plan fell through. Quin and I would do the full trip back taking one big pack and of course one canoe. Blake, Luke and Sammie would just do the first 200 metres and wait at the road (we cross a ranger’s road on our way through the portage). We would go directly to the office and beg for help. Luke would wait at the magic cell service spot for our call. If we couldn't get help, we would have to go back and help them over with the rest of the gear, Sammie and the second canoe. The office at Rock Lake was willing to help. As it happened, two Rangers were driving down that access road and found the family. Blake thought that had been awfully fast and made a comment about his crying wife (being me) but it was just a stroke of luck they were driving down. They loaded them all up … Blake, Luke, Sammie and ALL the gear!!!

Brings us back to where we started this story…with Quin and I sitting on the grass in front of the Rock Lake office. Waiting.

As it turns out, toad licking is very toxic to dogs. Because of the previous rain, there were lots of toads. Our Rangers Trent and Brianna filled us in on another toad vs dog situation which didn’t fare well for that dog. We were sure lucky to get the help and equally lucky Sammie didn’t eat the toad as it may have been a different type of rescue.

We went right home…making a vet appointment on the way home. (although we now know not much a vet can do for this. You just must wait it out) Our phone rang the next day and wouldn’t you know it, it was Trent. He wondered how Sammie was doing. He went above and beyond his duty and we felt overwhelmed by his kindness and concern. Blake wrote a commendation letter to their boss.

The morale of this story is, it’s well worth the wait when it has to do with family and ketchup. Don’t let your dog lick a toad or eat the wild mushrooms. There is truly kindness in strangers. And finally, Algonquin Park is still and always will be both magical and mysterious!

Algonquin Park was established in 1893. The Ontario Government of that time acted upon a recommendation from the Royal Commission on Forest Reservation and National Parks in reserving a portion of the ungranted Crown land be set aside and used as a Forest Reservation and National Park.

We, as a family, have enjoyed the magic and mystery of the vast lakes and lands within the 7,630 square kilometres.

https://www.algonquinpark.on.ca

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Meet Heather Hurst

183:864479379 (Heather Hurst) — Thu, 29 Jul 2021 22:40:24 GMT

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What do you want to be when you grow up?

Such a big question! Such an important question. And such a tough one for kids and teens to answer.

I have always been in awe over those that have it all figured out. To decide, sort it out, follow the right path and see it through! I was not one of those.

First, I thought I wanted to be an ECE teacher. A world of new minds to teach. A sea of inquisitive and inventive interests! The ability to be a part of the future of these young prodigies! I enrolled in a co-op program in high school and was placed in a local daycare. It didn’t quite go as planned. I now know it takes a very special person to be able to manage all those kids … all at the same time…the planning of activities…the ability to keep them engaged all the while watching for the nose pickers and the pant wetters. Talk about stress! The ah-ha moment came when one little student came running up to me, so excited to tell me a story. “Miss Heather, Miss Heather, guess what I just did?” Now it’s not like I am an unkind person, or I don’t like kids, but at that moment, I realized I didn’t care what that cute little child did. It just didn’t matter to me. That was the end of that career.

I moved on. What else did I like? I always thought I would like to own something…a hotel…a spa…a restaurant and I always wanted to travel, and oh I loved to talk. Why not Hotel and Restaurant Management? I was accepted! My friend and I found a little basement apartment in London. She was at Western. I was at Fanshawe. A huge population of students from our high school were also in London. Suffice to say, we had lots of fun. The program sounded promising, and I managed to get through the first year with enthusiasm and excitement for my future.

My first co-op was at the Banff Springs Golf Course! As I was given a job in the golf club office, I had the privilege of living in the apartment right above the clubhouse along with one of the golf starters named Morven – the coolest girl and most amazing golfer, and we became fast friends. She knew all the locals and all the greatest places to eat and hang out. Summer was what it should be – making money, spending money, having fun! However, this was meant to only be a summer job. A return to school was part of the gig. The plan? My family would drive out, vacation, visit and take some of my stuff home and I would fly back with one suitcase. Second-year was part of the deal. Move into my apartment I had been paying for all summer and begin another school year. I had a new plan.

“Hey Mom and Dad, how about I move up to Sunshine Village with my pal Morven and work on the hill. And guess what? I already have a job! I will be the dining room hostess!” I pleaded. I played the money card – you know the one where you say, “I don’t want to waste any more money on a course I don’t want to do. I want to be a writer… go to Journalism school.” This didn’t go over well. But with careful persuasion and some tears, I was granted one year off. I was on my way to Sunshine Village! I was the hostess in the dining room, and I was a part of the entertainment, performing weekly for the hotel guests. And I got to ski for free!

I proposed another year off to backpack through Europe. That one didn’t even get to the negotiation stage. So, after a second summer at the golf course, I returned home and went back to school.

Journalism and writing became my passion. I studied – I truly did, and I took subjects that opened my eyes to experiences I never thought of. My possible vocations went from political writer, foreign correspondent, magazine and publishing, perhaps a radio personality and always author. Sky’s the limit, as “they” say.

But first I would travel—one year. Around the world (or part of it), on 26 flights, trains, boats, skeptical looking buses, dubious looking boats, and a lot on foot. Being constantly dirty. Being constantly excited. And experiencing all adventures with one of my very best friends! How can things get any better, you ask? Australia. We landed in Australia! Exactly how the book described it! After experiencing Europe, Turkey, the Greek Islands, Singapore, Malaysia, Indonesia (which we loved), now we were in Oz! Crazy beautiful!

I had three jobs in Sydney. One was at a sandwich shop at Coogee Beach. They paid me with a small bit of money and a slightly bigger bit of food. My second job was in an Optometrist office where I learned to do all kinds of things – none of which I was really qualified for. And then, through a bit, ok a lot of let’s call it exaggeration, I surprisingly got a job as a receptionist at Warner Chappell Music – the Publishing side of Warner Records. I was the worst receptionist in the world, and every time I did something wrong, which was often, my response was, “I am so sorry…. we don’t have this in Canada.” That worked for a while, and they finally decided they had enough of me. But instead of firing me, they transferred me into a different department and then into another until I was promoted to A&R manager – a position I knew nothing about! The only Australian music I knew was Midnight Oil and INXS. My office was huge, and I had never seen so many records – floor to ceiling and wall to wall! Very cool job, but I was young and very inexperienced. Again, I was moved. Licensing manager - this was the one! I was responsible for finding, negotiating, and licensing music for TV, commercials, and everything in between. This was my calling. I stayed in this role for a few years - I, of course, learned about music, but more importantly, I learned about people. My company applied for my residency, and after three tries and going to Immigration court, my application was stamped DENIED! It was suggested I go home and apply again but going backward in anything is hard. And now things were happening back home, and I realized I missed my family and friends and with the help of my Aussie contacts was able to land an awesome job in Toronto still in music.

Travelling taught me so much. I learned patience, understanding, respect for the countries, respect for the people. While in Europe, I easily transitioned to vegetarian. In Australia, I found exercise and, on a bet, started to run. When I returned home, I slowly moved into the world of veganism. I joined the Toronto Y, which was across the street from my downtown office. I took step, cardio and strength training classes. I studied karate and got to my brown belt level. I took boxing, squash and kept up with my running. I felt the benefits in my mind, my body, and my heart. It wasn’t until I moved back to Hamilton and took a job at Bell that I realized my future could be in fitness.

My sister started a personal training business. She wanted me to join her, but I wasn’t quite ready – but I did take the step and returned to school to become certified and learn the science behind fitness. The closure of Bell Canada Hamilton came at a good time, and I stepped into the magic of the fitness life! Our second son was born, and I took my first client a few months after. Most of my clients have been with me for 10-20 years. They have transformed my life, and I hope I have theirs.

Training came naturally for me, and we cultivated a deep and broad client base. As the company grew, so did my responsibilities and love for all thing’s fitness. My sister and I worked hard together for 20 years and I loved my role as Director of Wellness, which allowed me to keep working directly with my clients and immerse myself in leadership.

Sometimes growth means change, and my sister moved into corporate leadership work and I strengthened my love for health, wellness, and helping others. I re-branded again, and Heather Hurst Fitness was born.

So, what do you want to be when you grow up?

Well, I wanted to be a ballerina (still do), an actor (still do), a firefighter (decided as I don’t like fire, this one was a bad idea), a flight attendant (decided on this too old…and I didn’t speak French), a reporter, a radio host, a teacher, a Dr. (for a very brief moment until I realized all the schooling I had to do). I wanted to take tap (I have the shoes), guitar, painting, French, own a bookstore, a vegan bakery, a vegan bakery within a bookstore, but it always came back to my love and commitment to fitness and wellness.

I’m proud of the business I have built and the business I will continue to build. My love of writing, cooking, baking, and wellness has brought me to where I am now sitting at my dining room table, listening to music, and typing out my thoughts which hopefully will bring you, the readers, some entertainment. I hope this also gives you an idea of who I am. And I hope you will continue to return to my website, look at my recipes and read my writings.

I am a lover of travel, learning, sharing. I have endured pain from an old hip and now rejoice in the strength of a new hip. I love to run. I love to talk about running. I love reading, gardening, food, and I love being vegan (25 + years). I love exercise. I love to feel good. I love it when my clients feel good. I love it when my clients are both having fun and working hard during a session. I love that during this pandemic, I have been able to transition over to virtual training. I also love that the clients that couldn’t be virtual are returning for face-to-face training and that I can still offer the virtual training to those that want it.

Over the winter, I subscribed to online ballet fitness. I learned to indoor row. I signed up for virtual dance classes through the Stratford Festival. And I enjoyed six months of a virtual theatre program through Theatre Ancaster, which will hopefully bring me into a live theatrical performance when this is permitted. I baked and cooked, read and wrote and joined a women’s golf league! So really, I did a lot of the things I dreamed of doing. I found my passion. I can say that in 20 years I feel fit, healthy, happy, creative, and….me.

So... What do you want to do when you grow up?

I hope you want to ... BE YOU!!!

Together We Will.