Did you know deep breathing exercises are helpful to raise oxygen levels in the body, and lower carbon dioxide levels both of which are necessary for a healthy immune system? Oxygen is often over-looked when we talk about human nutrition, but it is our most essential nutrient! We can live for weeks without food, and for days without water, but only minutes without oxygen! It’s important that we exercise our diaphragm, to maximize our intake of oxygen, and to maximize the removal of carbon dioxide from our body which is a waste gas.

Deep breathing exercises hold many health benefits. The following exercise for the diaphragm can be done standing, sitting or lying down. First, inhale as much as possible allowing the lungs and the abdomen to expand.

Second, exhale as much as possible while pulling in the abdominal muscles. Third, before breathing in again, use the diaphragm muscle to pull and lift the abdomen and diaphragm up under the rib cage.

Hold for several seconds, and then relax and breathe in. If you have done it right you will hear the air rush into your lungs when your diaphragm relaxes. If you are comfortable, you can repeat this exercise about ten times in a row.

This breathing exercise can be done daily to train your body to breathe deeply. This will reduce carbon dioxide levels in the body, and also bring a much higher level of life-giving oxygen to all the trillions of cells in the body.

 Other benefits of deep breathing include strengthening and cleansing the respiratory system, improving diaphragm and abdominal strength to support the lungs and the heart in a healthy position, and also relaxing the nervous system. Of course, try to do deep breathing exercises in a high oxygen environment away from pollution. As with any exercise, listen to your body and stay in your comfort zone.

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Could your Health and Fitness use a Boost?

Could your Health and Fitness use a boost?

It’s now March, and we wonder how you and your family are doing, on your health and fitness journey. Could you use a little encouragement? Although a lot has been said, and could be said to help people stay true to their fitness and health goals, we thought we’d share our top tips.

1) Make a New Day Resolution. Instead of going long-term, what about short-term, achievable goals? Make a resolution for the day, for the morning, for this hour. Choose to do something positive for your health, and your family’s well-being this moment. 

2) Start gradually. Though everyone benefits from exercise, in their age and health-related comfort zone, we need to start gradually, be consistent and listen to your body’s response. Re-train your thinking to small, attainable and consistent goals. Depending on a person’s fitness level and health concerns, they might start with as little as a few minutes training, 3 times per week. Each week they should be able to increase their training session by a few minutes, but only if they are comfortable doing so. With a graduated program like this, after 6 to 8 weeks a person would be up to 20 to 30 minutes per session 3 times a week! Wow!

3) No excuses. Remember, a 30 minute workout is probably about 3% of your day, so there are no excuses. In fact, medical researchers have found that up to 75% of degenerate diseases can be prevented with lifestyle changes. Heart disease, cancer, diabetes, and liver and kidney diseases are some examples of the most common degenerative diseases which have reached epidemic levels in modern societies. Lifestyle changes would include proper exercise, a healthy diet and stress management. So, that’s why there are no excuses nowadays. And the best time to start changing your life is ... today!

4) Switch it up! As the saying goes, variety is the spice of life. The same can be said about your exercise routine. Human nature tends to get bored and disinterested in doing the same thing over and over again. Owning multiple fitness products is ideal, so that you can engage different muscle groups. It is important to properly exercise your upper body, core or torso, and your lower body. All of the 400+ muscles and 200+ joints need regular and balanced exercise. Also, the variety of products keeps your workouts fun and exciting!

5) Workout together. We have worked out together as a family for years, and it has been so helpful. Instead of saying, “I’m going to workout,” switch it to, “Let’s go and workout together!” Conversation, some laughs and good company really make the minutes fly by. 

Have questions? Please contact us for more info on how we can help you begin and maintain your fitness levels.

Could your Health and Fitness use a boost?

It’s now March, and we wonder how you and your family are doing, on your health and fitness journey. Could you use a little encouragement? Although a lot has been said, and could be said to help people stay true to their fitness and health goals, we thought we’d share our top tips.

1) Make a New Day Resolution. Instead of going long-term, what about short-term, achievable goals? Make a resolution for the day, for the morning, for this hour. Choose to do something positive for your health, and your family’s well-being this moment. 

2) Start gradually. Though everyone benefits from exercise, in their age and health-related comfort zone, we need to start gradually, be consistent and listen to your body’s response. Re-train your thinking to small, attainable and consistent goals. Depending on a person’s fitness level and health concerns, they might start with as little as a few minutes training, 3 times per week. Each week they should be able to increase their training session by a few minutes, but only if they are comfortable doing so. With a graduated program like this, after 6 to 8 weeks a person would be up to 20 to 30 minutes per session 3 times a week! Wow!

3) No excuses. Remember, a 30 minute workout is probably about 3% of your day, so there are no excuses. In fact, medical researchers have found that up to 75% of degenerate diseases can be prevented with lifestyle changes. Heart disease, cancer, diabetes, and liver and kidney diseases are some examples of the most common degenerative diseases which have reached epidemic levels in modern societies. Lifestyle changes would include proper exercise, a healthy diet and stress management. So, that’s why there are no excuses nowadays. And the best time to start changing your life is ... today!

4) Switch it up! As the saying goes, variety is the spice of life. The same can be said about your exercise routine. Human nature tends to get bored and disinterested in doing the same thing over and over again. Owning multiple fitness products is ideal, so that you can engage different muscle groups. It is important to properly exercise your upper body, core or torso, and your lower body. All of the 400+ muscles and 200+ joints need regular and balanced exercise. Also, the variety of products keeps your workouts fun and exciting!

5) Workout together. We have worked out together as a family for years, and it has been so helpful. Instead of saying, “I’m going to workout,” switch it to, “Let’s go and workout together!” Conversation, some laughs and good company really make the minutes fly by. 

Have questions? Please contact us for more info on how we can help you begin and maintain your fitness levels.

Why would people purchase from Legge Fitness Superstores rather than from another company?
People come to us from all over Ontario because we offer quality products, and we stand behind every product we sell. Our pricing is competitive because all six owners work full time in the business which helps us be more efficient and coordinated in different areas of our business. At least that is our goal! 
Contact us for info and drop by our store.

What should people expect when they walk into one of our stores?
Our approach has always been to look at a client's needs, goals and areas of concern. The next step is to see what options are available. 
Then, a plan or strategy should be developed based on what is a priority right now and what should be worked on in the near future. 
Contact us for info on how we can help you achieve your health and fitness goals.

Natural Health Practices

Hi, I'm Philip Legge. When my wife Mary and I started our natural health care business over 30 years ago, there was less public awareness of the benefits of cardiovascular strength and exercise.
Also, therapies such as massage, inversion, and sauna cleansing were not that common. Now studies confirm that natural health practices can help prevent and even overcome some health problems. We find this very encouraging and exciting, and so do our clients.
Come and visit Legge Fitness Superstores and our team will help answer your questions, and show you the latest in fitness and health equipment.

From  Philip's  Desk

We thought it would be good to sit down with Philip Legge, founder of Legge Fitness Superstores and find out what is happening in the fitness and wellness field.

1) How have things changed in the fitness and wellness field over the last 30+ years since you started your business?  When my wife Mary and I started our natural health care business there was less public awareness of the benefits of cardiovascular and strength exercise, and proper nutrition and diet cleansing. Also, therapies such as massage, inversion, and sauna cleansing were not that common. However, all of these natural health care practices have been gaining in popularity and credibility in recent years. It used to be that most people would only rely on drugs and surgery for disease treatment, but now studies and research confirm that natural health practices can help prevent and even overcome some health problems. We find this very encouraging and exciting, and so do our clients.    2) What should people expect when they walk into one of your stores?  It is our goal that each person coming into our store will understand that our business is not primarily about selling products. Our approach has always been to look at a client’s needs, goals, and areas of concern. The next step is to see what options are available to help them address and achieve those concerns and goals. Then a plan or strategy can be developed based on what is a priority right now, and what should be worked on in the near future. 3) Why would people purchase from you rather than another company? People come to us from all over Ontario because we offer quality products, and we stand behind every product we sell. Our pricing is competitive, because all six owners work full-time in the business which helps us be more efficient and coordinated in different areas of our business. At least that is our goal!   4) Are you different from the ‘big box’ stores? Yes. First of all, we are a second-generation family owned and operated business. Everything from talking to people about their health and fitness needs and goals, to helping people find the right products to invest in for their home, to delivering and installing, to servicing, to helping people get the maximum benefits from the products they have, this is all done personally by members of our family. On top of this our clients really appreciate the education and training we offer, which gives them a better understanding of how the body works and what the body needs to be healthy, strong, and youthful. One of the ways we do this is with our new book, ‘Fitness and Health for the Whole Person’, which can be a handy reference tool that people can go to 24/7 in their own home. This book is a result of 30 years of training and teaching and working with thousands of clients. It contains five programs covering Fitness, Health, Youthfulness, Relationship Health, and Nutrition with all the essential information distilled down into one book.   5) How did your business develop? Both my wife Mary and I suffered with health problems when we were young adults. We were very thankful for the help and advice that we received through people in the natural health care field. Our whole life potential was improved so much that we developed a desire and a commitment to help other people in the same way. In the first ten years of our business we focused mainly on nutrition consulting, massage, and relationship consulting. We held seminars and classes on health and wellness, and developed a client base across Canada for our correspondence courses. During this time our son and three daughters were growing up, and we wanted to have a business that would allow the whole family to work together. Also, our clients wanted fitness and wellness products they could use in their own home on a regular basis. So, our business gradually expanded, and now we have one of the largest selections of quality fitness and wellness products that people can try out in our stores. Our four adult young people are all co-owners of the business, and share the same desire and commitment to help people improve their fitness and health naturally.    6) What is the driving force of your business? Our business was founded with the goal to help others physically, mentally and emotionally with their health and wellness. We feel that the relationships we’ve been able to build with our clients over that time, has been the driving force of our business. We’ve also had the privilege to partner with some of the best manufacturers in the fitness and wellness industry.   7) Do you have a personal message for our readers? We feel that it has been a privilege to be able to help people on a personal level in different areas of their wellbeing, because physical, mental, and emotional health are all connected. We believe that our mental and emotional health is directly related to the quality of our foundational relationships with our parents and siblings, and our spouse and children. When we take steps to improve those relationships our mental and emotional health can improve, and our physical health will get a boost at the same time. Also, if we are good stewards of our physical wellbeing our mental and emotional health can improve as well.

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