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Physical Wellness at home!

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Jess Browne, Physiotherapist offers up some helpful hints for our ‘new’ daily routines!

Many of us have found ourselves working from home or not working at all, and this can seriously impact our bodies. Or maybe its just the lack of our massage therapists, chiropractors and physiotherapists that has us feeling less than our best. Here are some resources to help you out!

6 Tips for setting up your work station – Workplace Safety and Prevention Services

How to stay physically active during self-quarantine

Here are some YouTube Channels you can check out to help get you moving:
Yoga with Adriane
The Fitness Marshall
Jessica Smith TV

If you’re keen on Pinterest boards, try using these keywords:
At home Cardio
Body weight exercises
HIIT Circut
Walking program
Running Program

How to refresh your home!

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Lori from Costandi Designs gives tips on how to refresh your home during the pandemic.

We are spending a ton more time in our homes these days. And I can’t be the only that is looking around with a critical eye and see all the things I’d like to change. But what can we do? We’re in the middle of a pandemic!!!
I’ve laid out a few ideas to help you make some changes in your home without breaking protocol!

  1. Rearrange the furniture – sometimes simply switching around a room can be enough of a change to scratch the itch.
  2. Shop your home – by looking around your home to see what you can borrow from another space, whether it is furniture, a rug, art or accessories, you can create a new look without leaving the house.
  3. Paint your walls – some of the local stores are still taking paint orders, like Chase’s on Prince Street, and they can mix it up, take payment over the phone and do a contactless pick up
  4. Paint your furniture – if you haven’t tried painting a piece of furniture, now is the time, I’ll warn you, it’s addictive! Give Phillips and Chestnut a call and make arrangements to get the right
    paint for your project!
  5. Contact your favourite local shop or artist – lots of small businesses and artists would be thrilled to sell you their wares and then you can create a new look in your home.
  6. Set up a virtual consultation – here at Costandi’s, we are offering virtual consultations if the project you want to tackle is something you need some expert advice on so feel free to give me
    call!

Let’s do our part the #flattenthecurve while still creating a safe sanctuary for our family.

Business Cash Flow Forecasting Tool

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The Truro & Colchester Partnership for Economic Prosperity is here to help small businesses analyze their needs.

It’s important to assess your cash flow during this Covid-19 time of crisis. Jason Steele, Business Development Officer (jason@tcpep.ca), created an excel spreadsheet tool that may help you in doing such an analysis, which needs to be much more specific compared to a normal cash flow forecast.

This tool will help you to drill deeper in assessing the impact of Covid-19 on your revenue losses, continuing and deferrable expenses and provide a gap analysis that could then be used for supporting funding applications. This forecasting tool can also help in determining how you might pivot your business in the short-term to make up for net cash flow losses (depending on your business situation).

This tool is meant to help those who are:

– Needing guidance on how best to assess the cash flow impact on your business from the COVID-19 crisis
– Looking for a tool that auto-calculates and outlines what you may need for funding support
– Looking for alternative revenue opportunities for your business during this crisis and/or how best to prepare for the rebound period post-crisis

If you missed the Live @ the Hive walk through on how this tool works and how to use it, you can view the video here.
To Download the spreadsheets, click here.

Get your gardens ready!

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Spring is here (we think) and we’re encouraged to social distance at home! Sounds like a great time to get the ol’ lawn and gardens cleaned up! Check out these helpful hints from our friends at Lands Best Friend Landscaping!

Spring Clean Up: Any of the following tasks can be completed provided there is no snow and the ground isn’t too frozen.

  • Clean up flower & shrub beds, Spring prep
    • Cut back last year’s perennials
    • Remove last year’s annuals
    • Clean up & remove leaves and branches
    • Add soil amendments, manures, organic matter, etc. 
    • Cultivate and prep for summer planting if required
    • Mulch beds
  • Shrubs Pruning
    • Remove dead, damaged and diseased branches
    • Remove crossing & rubbing branches
  • Assess tree health
    • Now is a great time to look over your trees. With the leaves being off, you can see damage that has occurred, or maintenance that should be attended 
  • Lawn clean up
    • Rake lawn to remove leaves, sticks and excess thatch
    • Prepare any areas that require over seeding
    • If weather permits, aerate and dethatch
    • It’s a bit cold yet, but get ready for spring liming and fertilizing
  • Spring, Summer or Fall DIY projects
    • With the extra time on your hands, start planning now!
    • If planning a vegetable garden, now is a great time to start seeds in seed trays indoors.

Landscape Projects

If you plan on hiring a landscape professional for your projects, now is a great time to consult with them. Get estimates completed early to beat the spring rush. 

Here are a few tips for hiring landscape contractors:

  • Ask questions – ensure you’re getting what you want
  • Make sure you have a contract that states what you’re paying for
  • Check their credentials, references, websites, social media accounts, client reviews, BBB rating, memberships to professional associations, etc.
  • In addition to company credentials, ensure skilled workers will be completing your project
  • Make sure they carry liability insurance

Easy crafts at home!

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Jane Atkinson of the Colchester East Hants Public Library whipped up these great suggestions for keeping the kids (and adults) busy and creative at home!

At this time we all need help keeping our little ones occupied while isolated from friends and schoolmates. Here are some fun simple crafts and activities that can be made with things you probably
have at home.

  1. Using Up Those Empty Toilet Paper Rolls

Bunny Stencils

  1. Take 3 TP rolls and flatten 2 of them a bit to make an oval shape.
  2. Tape the 3 rolls together with the round one on the bottom with the two oval ones attached like large ears.
  3. Dip the end of this in the paint colour of your choice and press onto a sheet of paper. You’ll see the shape of a bunny’s head.
  4. Use different colours to make a lot of colourful bunnies!
  5. Using a marker or pencil, draw in the eyes nose, mouth and whiskers.
  6. You can colour or paint in grass around the bunny heads to make it look like they are in a field

Napkin Holder

  1. Take a TP roll and cut in half 
  2. Paint it with pretty colours or decorate it all over with markers.
  3. You can add glitter if you have it, or stickers/stick-on gems.
  4. Glue on frilly ribbon or lace – whatever makes them pretty!
  5. Slide a napkin through it and use at the supper table to glam it up!
  1. Cloud Dough (a sensory activity)
    1. Take 4 cups of flour in a large bowl and add ½ cup veg oil. 
    2. Mix until combined and holding together ( you may need to add extra oil depending on the dryness of the flour).
    3. Mold it to make your own creations. 
    4. Can store for one month in a plastic ziplock bag.

            (Another recipe calls for 2 cups cornstarch and about ¼ cup hair conditioner, which smells great!)

  1. Mandela Rocks
    1. In your backyard – or on a social distancing walk – find a smooth stone.
    2. Wash the rock and let it air dry. 
    3. You can paint a base coat with the colour of your choosing, or you can just add the Mandela dots to the natural surface
    4. Paint dots all over the stone using a variety of colours in a certain type of pattern or just do free painting.  It’s your unique creation!
  1. Monster/Animal Heads
    1. Using a cereal box or another type of cardboard box you might have on hand, cut out eyeholes that line up with your eyes when the box is put over your head (you may need an adult’s help with this).
    2. Use paint or markers to make a scary face or an animal face.
    3. Tape on shredded paper to the top of the box for hair or tape on antennae made from extra cardboard pieces.
    4. Have fun creating your own animal or scary monster head!
  1. Bow Tie Pasta Butterflies
    1. Use markers to colour bow tie pasta. Add designs on the pasta to look like colourful insects.
    2. Glue the pasta onto paper.
    3. Use a dark marker add antennae. 
    4. You can draw a scene around the butterflies and have them flying around flowers, etc.
  1. Window Painting
    1. Paint on your windows with washable paint to make a cheerful scene or message for your neighbours.

Let’s get Delicious!

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Supper By Sylvia has a few recipes you can make to spice up your life!

Homemade Ranch Dressing
1/2 c mayonnaise
1/3 c sour cream
3/4 tsp chives
1/2 tsp dill weed
1/2 tsp garlic powder
1/4 tsp sugar
Pinch salt and pepper

Mix all ingredients well. If you have an immersion blender it will completely make the chives disappear if you have an ‘onion frady cat’ in your house. They’ll never know it’s there! •Serve as a chip dip or with veggie sticks

Lunch idea – Chicken Bacon Ranch Wrap

On a tortilla, spread out a big tablespoon of ranch dressing, some left over chicken, crumbled bacon, cherry tomatoes or diced tomatoes, grated cheddar, perhaps spinach or chopped romaine. Roll up like a burrito and pan sauté just a bit to warm.

Banana Chocolate Chip Muffins

1 cup white sugar
3 ripe mashed bananas
1/2 cup soft butter
1/4 cup milk
1 tsp vanilla
2 eggs
2 cups flour
1 tsp baking soda
1/2 tsp salt 1
/2 cup walnuts or pecans
1/2 cup chocolate chips

Mix sugar, mashed banana and softened butter til smooth. Stir in milk, vanilla and eggs. Gently stir in flour, soda, salt. Mix just til dry ingredients are incorporated. Stir in nuts and chips. Use muffin liners and fill 12 muffins 3/4 full. Bake 350 for 25-30 minutes Cool on baking rack

Studio Fit Family Fun Workout!

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Jennifer McNutt, owner/operator of Studio Fit in Truro has come up with this super fun family workout to get you moving and keep you entertained! Just remember to stay within your neighbourhood!

1. High Knees Up & Down The Driveway (1X) 

2. Bear Crawl Up Any Hill (run back down) you pick the size of hill 😉 

3. 25x Jumping Jacks Buy a silver, Blk or red vehicle 

4. Hold Plank 30secs from knees or toes on the sidewalk out front of your home or apartment 

5. Find a fire hydrant and do fire hydrants 10x per leg next to it (dog peeing on a fire hydrant is your help) now smile and laugh we all need it 🙂 

6. Burpees 10x by an animal 

7. Must walk or run up 50 stairs (you can keep running up and down your house stairs until you reach 50x 

8. 25x squats while you sing a song 

9. 25x standing pushups off a tree 

10. 20x crunches on your front lawn 

11. 15x squat jumps next to a family member that is at least 2m away. 

12. Lastly do any yoga pose and hold it for 30secs. 

Make sure and take pictures and tag us so we can see you have done it and to spread some smiles 🙂 @studiofit

Happy FUN!!!

Adult Rec. Video Series

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There are so many recreation programs offered in the Truro and surrounding areas.

Here are the ones that we came across and some, we even tried!

Langille’s Tae Kwon Do– looking to learn traditional martial arts, self-defense or just want to get a great work out in, Tae Kwon Do could be for you. With monthly or per term membership options, you can contact the school at 902-956-1559 or by emailing wayne@langillestaekwondo.com

Scotia Pool – This is perfect for someone who loves the water but doesn’t like cold water. The Scotia Pool is registered with the Arthritis Society and has many different class options such as AquaFit, Aqua Yoga, Lane Swimming, Aqua Zumba, Aqua Therapy, Red Cross Swimming Lessons and more. Their membership options are; monthly, punch pass and drop-in (cash or cheque).

Contact them at (902) 893-6364, online at biblehill.ca and on the media platforms.

RECC – The Rath Eastlink Community Centre has something for all ages and abilities. Whether you’re looking to swim, skate, climb the 35 ft rock wall, use gym equipment, structured fitness classes or use the walking track, the options are endless! Membership options are by day pass, drop-in, monthly and annually as well as special rates for students, seniors, and family memberships. Contact information is (902) 893-2224 or online at www.ratheastlinkcommunitycentre.ca

Joyful Yoga Studio – With over 15 classes to choose from, plus private and off-site classes in Bible Hill and Brookfield, you’ll be able to find the class to suit your time and fitness level. Membership options are; punch pass of 5, 10, 15 or 20 class passes. Classes available for all fitness levels. Contact info is (902) 956-2166 or joyfulyoga@hotmail.com and online at joyfulyoga.ca

Bluenose CrossFit – New to CrossFit or Olympic level training, there’s support for you at every fitness level. Offering Teen Fit, Open Gym, Bootcamps and Yoga, this studio has personal training and much more! Membership options are; 10 punch pass, monthly unlimited, annually unlimited and a fundamentals option for NEW TO CROSSFIT people, to properly introduce them into CrossFit. Contact info: (902) 895-7507 or by emailing admin@bluenosefitness.com

Marmac – This studio offers recreational kickboxing, Brazilian Jiu-Jitsu, and professional coaching as well as amateur and professional sparring. It’s open to all levels, beginner to advanced. Membership options are by drop-in, 10 punch pass, and monthly unlimited. Contact info is (902) 986-5092.

Kickboxing

Jui-Jitsu

Bowlacade – Whether you want to join a league or recreationally bowl, there are options available to anyone. There are 24 lanes to bowl on and you’ll have lots of fun in the process! Membership options are drop-in or by contacting the Bowlacade for league information by calling (902) 893-1522.

Cobequid Dance Academy – offering high-quality dance training for students of all ages, you can enjoy Ballet, Modern, Jazz, Lyrical, Hip Hop, Tap, Barre fitness and more! Cobequid Dance Academy has a drop-in, 10 punch pass, as well as annual membership options and you can contact them by calling (902) 843-3773.

Colchester County – Cobequid Trails that outdoor enthusiasts will love and so many trails and stunning scenery to wow you. See their complete trails map at www.colchester.ca/trails.

Colchester County also offers other programs such as Babes on Blades which is a Learn-To hockey program offered to women with little to no hockey experience as well as other programs. You can also rent sporting equipment from the County Office by contacting them at (902) 897-3185.

Truro Curling Club – Hurry HARRRD to the curling club to knock some rocks on one of their 5 sheets of ice. With many ice times available, you’ll be sure to slide this into your schedule. Membership options are; Full Unlimited, One Night, Men’s Daytime, Ladies Daytime, Stick League for those with mobility issues, Adult Learn to Curl, Social, New Curler and Student. Contact info is (902) 895-1639.

Truro Parks & Recreation – has SO MANY programs and services offered to the public for FREE as well as low cost. You can also rent sporting equipment. The Douglas Street Recreation Centre is one of the best-used facilities the Parks & Recreation has to offer. With programs such as Pickleball as well as Basketball, Badminton, Ball Hockey, Belly Dancing and so much more, you’ll be able to find a program suitable for your skills and ability. Contact information is (902) 893-6078.

Truro Run Tribe – This is a group dedicated to teaching and building running skills. Meeting three times a week, you’ll have accountability as well as group support while pushing yourself to the next level. There is a public Facebook page as well as information on the www.runnovascotia.ca website.

On a side note, one of the best things about this group is that, if you can’t make the run meets, you can reach out to others on the Facebook group and see who’s available to run with you! Such a great community.

We also took the time to create some funny Highlight Videos of our time shooting these videos. Check them out here…

Some other locations to consider are….

  • Cougar Dome – Tennis, Golf, Track, Turf, and Soccer
  • Dal AC – Basketball, Pickleball, Badminton, Squash and Gym membership.
  • Brookfield Curling Club
  • Debert Rink has men’s hockey leagues, learn to skate programs as well as open public skates.
  • NSCC Wellness Centre– Volleyball, Basketball Court, Facility Rentals, Full Gym facility, Fitness Testing,
  • Cycling – information found at www.bicyclenovascotia.ca
  • Fung Loy Kok Taoist Tai Chi, Prince Street
  • Truro KungFu Kajukenpo, Pleasant Street
  • Aikido of Colchester, Prince Street
  • Lawn Bowling, Douglas Street Rec Centre
  • Goodlife Fitness, Queen Street Truro
  • New Beginnings Health & Fitness, Bible Hill
  • StudioFit located on Inglis Place.
  • CrossFit Hubtown in Lr. Truro
  • Darts at the Bible Hill Bowlacade
  • The pool at Dooly’s on Juniper Street
  • Yoga East (formally Body Solace Studio) on Prince Street

Branching Out… to Community

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Written by Guest Contributor, Sam Madore

CMHA Colchester East Hants celebrates its new home and the donors who helped make it happen.

There is nothing like seeing a community of people coming together for a good cause. There is a collective feeling of goodness and an overall understanding that what they are supporting is the right thing to do.

When the folks at the Colchester East Hants Canadian Mental Health Association (CMHA) began fundraising for their new building in downtown Truro, they knew that they couldn’t do it alone. They knew they would need the support of like-minded people in the community to help spread the word. People who got it. People who understood the impact and importance of having space in the center of town, where anyone could walk through the doors and feel comfortable and welcome to work toward improving their mental wellness. People who could help to tell their story. 

And that’s where branching out came from as a tagline for their building campaign. The need to branch out to those folks in the area who could help to spread the word. And then the need to reach further out in the community to find businesses and organizations that could help to financially support the vision of bringing the building to life. Branching out to the community to turn the CMHA vision into a reality.

In most places, there tends to be a lot of asks that come into businesses and organizations. Truro and Colchester over the last couple of years have been no exception. There have been a lot of asks. Lots of worthy fundraisers, capital campaigns, events…

And it is quite remarkable to watch what often happens in these situations… the love simply gets spread around. The people within these businesses do what they can to help out as much as they can with all of the organizations that will help their community thrive. They connect to the stories, they see the value and vision that each initiative will bring to their community. They get it.

When CMHA unveiled their donor wall and showed gratitude to all of their donors from the community – people who helped to support their branching out campaign to date – the room was full of people who got it. They connected to the story of CMHA. They saw the value that this new building will bring to their employees, their families, their neighbors, themselves. They showed their love in a big way.

The donor wall itself is something that belongs in an art exhibit. On theme with the concept of branching out, the wall is a tree of intricate bark and branches, designed in wood by local artist Rob MacCormack. Each leaf on the tree represents a generous organization that has, in some way, connected to CMHA’s story… That everyone has a connection to mental health.

And there is still room to add more leaves. More opportunity to support this cause that connects us all. 

Knowing our community as I do, I know there is more love to give.

Local Holiday Floral Shops

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We reached out to local greenhouses and flower shops to showcase upcoming workshops and products for the upcoming holiday season!

Forest Glen Greenhouse is a family-owned and operated farm since 1985. Its located in Brookfield, which is just outside Truro heading towards Halifax. This family farm is a wholesale operation that supplies Annuals, Veggies & Herbs, Perennials, Fall Mums and Poinsettias to local stores such as the Atlantic Superstores and The Home Depots.

Once a year, they open their doors to the public for their annual Poinsettia Open House. It’s a popular event that brings people of all ages to take in the nostalgic feel of wandering through the hundreds of blooming flowers and 30 carefully decorated Christmas Trees. A very popular spot for some fancy pics too!

Be sure to attend their Open House this weekend, November 22-24 from 10 am – 4:30 pm. And what a perfect kick-off to your Festive Christmas season by supporting a locally owned family farm.

You can find Forest Glen Greenhouse Ltd. on Instagram at @forestglen.ca and online at www.forestglen.ca

Jean’s Flowers and Gifts is locally owned and operated and has been serving the Truro area for 32 years. Carrying a beautiful assortment of fresh flowers daily, their shop is a “Feast Your Eyes” store, especially this time of year! In the shop, you can also find giftware, decorating items as well as treats and sweets to make gift giving easy!

Jean’s Flowers has its annual “Visions of Christmas” Open House, which happens this year on Thursday, December 5th and Friday, December 6th from 9 am to 8 pm where they offer 20% off their entire collection. During this time, you can also sample the mulling mix sold in-store as well as some of their coveted dips and chocolate treats.

A new feature this year is the addition of a Fireplace! They will be decorating it and changing the look often, so be sure to stop in for some inspiration and theme ideas to jazz up your own. While you’re in, you can also bring home one of their made in-store, centerpieces! Actually, take two! One for someone else…oh, and they can deliver one locally too!

So whether you’re looking for a single flower, a bouquet, centerpiece or a unique gift idea…Jeans Flowers and Gifts has you covered! They’ll even tie your bow! Find and follow them on Instagram @jeansflowers_ or here on Facebook, and online at www.jeansflowersandgifts.ca