4 Exercises To Increase Bone Density

Lately, maybe it's because more than half my of my clients are over 50, I have been having the conversation with quite a few clients about the importance of bone density as we age and I thought perhaps it's something I should write about as it seems to be a benefit of exercise that gets missed... and it's a very important one. 

In addition to increasing your metabolism, aiding in fat loss, improving sleep and boosting your mood; exercise has the capacity to improve your bone density. 

No one wants to lose their independence, or miss out on that "bucket list" activity or skip that golf vacation because your bones were too weak to handle a fall, or hold up to the rigours of repetitive movements like snow shovelling, golf swings, gardening, or even everyday movements at work. 

And while it's common to think that bone density is a concern only if you are at a "certain age", think again. Yes it's true as we age bone density doesn't become an even bigger reason why exercise is so important. But here is the thing, starting early improves your chances at prevention. 

Post-Menopausal woman, thin women with family history of osteoporosis and men with low testosterone levels are at the highest risk of having weaker bones and should be taking action to slow the bone deterioration down or even improve it. (yes you can do that). Younger women and men who are not actively exercising might want to start making it a priority because you will be adding bone density earlier and giving yourself the best opportunity to maintain strong bones as you age. 

With all of that being said what does the research tell us about how to increase bone density?

Well there are 4 exercises that are well documented in aiding your bone density. 

1. Brisk Walking

- Walking at an up tempo pace is something almost anyone can do anywhere. 

Start with a brisk 10minute walk everyday after lunch or dinner and work your way up to 30minutes. 

2. Squats

- You can do squats in many difference ways, hold a weight in your hand close to your chest, bodyweight only, sitting back on a bench and standing back up or if you can handle it even squat down and jump up. Which ever squat you do always make sure you start the movement from your hips first and the knee bend second. 

Aim for 2-3 sets of 10-15 squats resting 1 minute between sets 3 days a week

3. Step Ups/Lunges

- Step ups or lunges are my favourite bone builder exercises because they also add an element of single leg activity which directly transfers into real life. 

Aim for 2-3 sets of 10-15 lunges per leg resting 1minute between sets 2 days a week 

4. Pushups

- The exercise you can do to maintain upper body bone health is the pushup. The good news is if you can't do a pushup on the ground you can try incline pushups and as you get stronger you can go lower. I start a lot of my clients off doing counter top pushups, taking it slow and controlled. 

Aim for 203 sets of 10-15 pushups resting 1minute between sets 2-3 day a week

Of course there are a couple of factors that I have to mention if you want any sort of benefit from these exercises.

A: You have to make it challenging for your body. The intensity of the exercises has to be just slightly out of your comfort zone. Push yourself to do as many reps as you can stopping about 1-2 reps short of failure. Meaning when you think you can bear to do 1 or 2 more reps with good form that's a good time to stop, rest a minute and repeat the exercise. 

B: You have to be consistent. The benefits of exercising comes from being consistent week in week out. The hardest part perhaps is being consistent so it's important to plan out when you will workout before hand. 

If you have questions about exercising and increasing your bone health, let me know I am happy to help :)

-Robin Mungall NSCA CPT

rob@rmfit.com

 

12 Reasons To Love Norfolk Pines

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Here are the top 12 reason we love Norfolk Pines at Hole's Greenhouses:

  1. Recommended by NASA for its air cleaning abilities
  2. The best live Christmas tree replacement 
  3. Fast growing
  4. Large specimens are highly prized
  5. Easy to care for
  6. Free of most pest problems
  7. Pet Safe
  8. A decorator favourite
  9. Natural Symmetry means little pruning
  10. Soft foliage
  11. One of the longest lifespans, living over 200 years in the wild!
  12. Perfect for apartments where cut Christmas trees are not allowed

Celebrate the season with a Norfolk Pine, & continue to enjoy it year round as a houseplant! Delivery available.

4 Ways To Protect Your Shrubs & Perennials This Winter

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N-Sulate
N-Sulate is a fabric covering that is great for perennial beds. The fabric provides protection, while allowing water and snow-melt to pass through and absorb into the soil. 


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Straw
A large area winter protection favourite for a very good reason – it is inexpensive! Easy to use, place a few inches of straw on perennial beds and around shrubs.

Get your straw at Hole's Greenhouses!


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Hole's Hemp Mulch
Hole's Hemp Mulch is good option for winter protection for a number of reasons.

It is perfect for shrubs and perennials with lots of branches, where the fine bits and pieces of mulch fall through the branches and protect the base of the plant well. Other winter protectors, like N-Sulate or straw, can be difficult to apply around shoots and branches at the base of the plant.

In the spring, simply work the remaining Hemp Mulch into the soil.


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Peat Moss
Peat moss is also a good choice for shrubs and plants with lots of branches because, like Hole's Hemp Mulch, it will fall through the branches and protect the base of the plant well. 

Don't use it all? Use it in your garden in the spring!
 

Maximize Your Health & Wellness: Your Plant Life Balance

Based on the examination of 101 scientific articles, using the best available scientific evidence and a number of assumptions, the Horticulture Innovation Australia research team and panel of experts came up with a rule of thumb to help people improve their plant life balance.

We've made it easy for you...

Visit Hole's Greenhouses for more information on the best air purifying plants, and how to maximize your health & wellness with plants!

How to Get Over the Hump

It can feel overwhelming sometimes.

You’ve been living your life, maybe raising kids, running your own business or showing up at someone else’s business.

You find you have less and less time to do the important things in life. Like exercise daily, eat right, sleep enough, and hydrate all day.

Maybe you’re the type of person who already takes pretty good care of yourself, but have gotten away from it recently because of all the other demands of life.

Or maybe you’re the type of person who has “tried” to “get healthy”... But you struggle to be consistent and stay committed.

So you set big goals for yourself. “I’ll run 10 miles a week.” “I’ll only eat vegetables with a little protein and fruit.” “I’ll get to bed at 9:30 every night.” “I’ll drink 10 glasses of water every day.”

Sure, those are important to your health, but it’s challenging to make those sorts of big changes all at once.

The secret?

“Tiny habits”.

It’s actually a real thing!

Professor BJ Fogg, from Stanford University, created a program called “Tiny Habits” that helps people make big changes over time, by first making really tiny changes.

Here’s an example: Your dentist has been berating you because you don’t floss (lots of people don’t floss!). But you like your gums the way they are - not, you know, diseased - and you decide, “I simply have to floss every day, even though it’s a pain in the neck.”

Professor BJ says you should first decide to floss just ONE TOOTH. Can you handle that? No?

OK, then start by taking the floss out of the drawer.

Seriously. If that’s the first step in the process of flossing all your teeth, just start by taking the floss out of the drawer. Then celebrate! “Yipee! I took the floss out of the drawer! I’m on my way to healthy gums for life!” :-)

Usually, that’s the hardest part of making change: just STARTING the process. Getting going. Overcoming the inertia of not doing anything.

Once you get going, most of the time, it’s like you just climbed to the crest of a challenging hill, and then the ball starts rolling down the hill; the rest of the process becomes easier.

You can actually stop here, if that’s as much as you can handle today. You accomplished the one small step you set out to accomplish in order to begin this new, bigger habit.

And that brings us to the next step: actually turning this task or action into a habit. Habits are things we do unconsciously, without thinking about it.

How many habits do you have each day? Probably hundreds. All those things you do without much - or any - thought, are habits. Things like which way you turn when you get out of bed. The way you stroke your hair or your beard. Biting your nails. Brushing your teeth first thing in the morning. You get the idea. All those things you do without even thinking about them.

So the key to starting a NEW, positive habit, is to attach it to something you already do.

Professor BJ says he wanted to start doing pushups. So he decided he would do ONE pushup every time he went to the bathroom. That meant he was doing 5 to 7 a day.

After a couple of days, he added one pushup each time, which doubled his total. Eventually he was doing a lot of pushups every day!

What about getting ready to go out for an early morning run? You can attach one small, new action to something you already do.

For instance, when you brush your teeth at night, then set out your clothes for the morning run so they are all ready for you. If that’s as far as you get the first day, no problem. When you’re ready, figure out what would be the next step.

Now let’s say you’ve put your running clothes out 2 or 3 nights in a row. You’re feeling a little sheepish about not actually going running.

So the next morning when your alarm comes on, you get yourself out of bed and go to the bathroom. Immediately after using the toilet - let’s make that your “trigger” - you put your running clothes on. That’s it. That’s all you have to do today, if that’s all you want to do.

Celebrate! Yipee! You put on running clothes! Give yourself a high five in the mirror! (Seriously. But that’s a topic for another day.)

You get the idea. Next steps would then include: going outside and standing on the sidewalk… walking out to the road… walking down the road… jogging down the road… jogging down to the tree a block away… etc.

You see? Once you get started on the bigger process, it’s much easier just to keep going.

Once each new action becomes automatic, make it the trigger for the next action.

OK, let’s review.

  • Pick a new, healthy habit you want to start including in your life.
  • Break it down into the absolute tiniest steps you can imagine, if doing that new habit seems overwhelming.
  • Attach the very first tiny step to something you already do anyway. Do it for a few days, celebrating and congratulating yourself each time you accomplish it
  • When you feel ready, do the next tiny step.
  • Rinse. Repeat.
  • Don’t forget to celebrate each of your tiny wins! Your brain thrives on those good feelings. You don’t have to wait for other people to make you feel good; do it for yourself!

If you have any questions about what your next healthy habit is going to be or  want to chat with me about whatever other habit you’re already working on, and maybe you need a little support.

Go ahead and reach out to me, I’m happy to help.

-Robin Mungall NSCA CPT

rob@rmfit.com

Jim Hole Becomes Director of Cultivation at Atlas Cannabis Growers

Edmonton, Alberta, August 8th, 2017Atlas Growers, operating under MMJ Genetics Ltd, announced today that is has begun a partnership with Mr. Jim Hole of Hole’s Greenhouses Ltd. Jim has agreed to act as the Director of Cultivation, guiding all activities regarding plant growth and plant health. Jim Hole holds a Bachelor of Science degree (major in Plant Science) and is a Certified Professional Horticulturist with the American Society for Horticultural Science and has over 35 years experience in the agriculture/horticulture industry. Currently Jim is operating Holes Greenhouses in St. Albert, Alberta which is one of the largest grower/retailer businesses in Canada.

Jim has been working with Atlas Growers, engineers, and suppliers to develop unique, efficient, and consistent practices for cultivating the world’s highest quality medicinal cannabis. Mr. Hole will be training Atlas’ master cultivators to manage production, and to fine tune the irrigation systems by adjusting nutrient balances within their proprietary fertilizer formulas to ensure only the highest quality medicinal cannabis is produced at the Atlas facility. Jim will be overseeing the commissioning of the irrigation systems, lighting systems, air handing systems, and sanitation processes.

“We are thrilled to have Jim Hole on the team.” says Sheldon Croome, President of Atlas Growers, “His passion and extensive knowledge of cultivation, safe agricultural practices, and his desire to play a part in standardizing cannabis production are major assets to the Atlas team. Jim’s commitment to work as our director of cultivation is a major step forward in our efforts to legitimize and standardize the Canadian cannabis market. We are fortunate to have Jim (Hole) on board and are excited for Atlas to be participate in the developing global cannabis marketplace.”

Many Canadian horticulturists and agriculture specialists see the value of growing medical cannabis for people suffering from serious medical conditions. “I’m excited to play a part in defining standardized cannabis production in Canada. The industry needs better agronomic standards, proper safety protocols, and research to back it all up. I believe that in partnering with Atlas Growers, we can reach the highest levels of quality and consistency” says Jim Hole. Canadians may now register with a licensed medical cannabis producer to legally buy medical cannabis. The Company recognizes the benefits of medical cannabis for Canadians with medical conditions and is looking forward to producing medical marijuana as under Health Canada’s Access to Cannabis for Medical Purposes Regulations (ACMPR). To obtain more information about Atlas Growers, visit http://atlasmj.com/.

About the Company

Atlas Growers is a privately held Canadian corporation that wants to improve people’s lives. We anticipate a day when everyone is free to make informed and safe choices about their health and lifestyle. Our focus lies in creating and offering specialized natural health products to both the Canadian and International legal cannabis markets. We strive to be the mosttrusted, highest quality cannabis provider both locally and worldwide. Atlas plans to open it’s first cannabis production facility in the first quarter of 2018. The 38,000sqft building is being constructed by the esteemed Alberta company Scott Builders and has been planned by industry leading engineers with experience designing for existing ACMPR licensees.

"Do you really need to have health goals?" By Robin Mungall

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Just wondering… have you ever noticed that most people are not perfect specimens of health? Why is that?

I talk to a LOT of people about health, and I have learned a great deal about human psychology from these conversations.

First, when someone tells me they want to get healthy—or healthier—but have an excuse for not eating right or sleeping enough or exercising daily, I know they haven’t really sorted out their priorities.

And I don’t want that to come off as mean or harsh.  Truly.

There are a lot of unhealthy people in the world because becoming and staying healthy—in this day and age—is challenging! And that means making it a priority is also challenging.

That doesn’t mean you can’t do it though. On the contrary, it just takes a compelling reason to make it possible.

Consider someone who is going on a tropical vacation soon. He or she may want to look great in a swimsuit, and they have a deadline approaching, so they are more motivated to achieve their health goals in a certain period of time.

Or a bride (or groom; let’s not be sexist here) who wants to look stunning on her wedding day. Did you know there is an entire industry about “health and fitness for brides”?? Yep. Again, a deadline is looming for a group of people with a sincere purpose.

Or what about a 45-year-old man whose father died from a heart attack at age 48? He has three children whom he wants to see grow up and get married. He wants to be a grandfather to their children, unlike his children, who didn’t get to spend much time with their grandfather. Now THAT is a powerful health goal.

Here’s another tip. If you’re saying, “I want to lose weight”, or “I want to be less stressed”, or “I want to look good”, you’re going to run into problems.

It’s much easier to state a specific goal like, “I want to lose 15 pounds in the next 3 months” or “I want to be able to bench press 160 pounds within 2 months”. These are specific goals that give you a deadline.

To achieve these goals, don’t focus on the goal itself. Focus on the PROCESS of achieving it. And that process should be broken down into small chunks.

In other words, if your goal is to lose 15 pounds in 3 months, aim for 1.5 pounds a week, and then focus on what you need to do each week to get there. Such things as “eat my fill of vegetables before I have any snacks or desserts” and “walk 3 miles a day, 6 days a week” and “do body-weight training 3 days a week.”

When you focus on those incremental steps, achieving your big goal becomes much easier.

But honestly, it really all comes down to WHY you want to achieve that goal in the first place.

All the processes and baby steps in the world won’t amount to much if you don’t have a compelling reason for WHY you want to go for that goal.

Just saying, “I know it’s good for me” probably isn’t compelling enough for most people.

So ask yourself:

  • What is the biggest benefit for me to achieve this goal?
  • Who else benefits besides me?
  • Why is that important to me?
  • And why is that important to me?
  • And why is that important to me? (Yes, at least 3 “whys” deep to get at the REAL motivation for your health and fitness goals.)

Still need a little motivation to achieve those goals?

Think about your bigger life goals. The people whom you want to impact. The relationships you want to nourish. The legacy you want to leave behind.

What will it take for you to reach those goals?

You’ll need to have energy. Be enthusiastic. Be available. Be present. Be clear-minded. Be able to move around and meet with people.

Without good health, you will feel like you are slowing others down. You’ll be afraid of being a burden. And you won’t have the energy to spend with family and friends.

It’s common knowledge that people who have clear-cut, written-down goals, achieve more than those who don’t. So write down your goals today, as well as an achievable, measureable plan to reach them.

Then write down all the reasons WHY good health is important to you and post it where you can see it every day.

If you ever need assistance with a strategy on making your health and fitness goals become a reality for you, my door is always open and I am happy to help!

-Robin 

rob@rmfit.com

Podcast: Pumpkins - Jim Hole's Top 5 Things to Know About Pumpkins

Are you wondering about giant pumpkins? Spooky pumpkins? Delicious pumpkins? Well, you're in luck! Jim Hole has recorded a pumpkin podcast on the Hole's Radio Network, available here.

In this episode of the Hole's Radio Network, Jim Hole chats with Brad Walker—the reluctant gardener—about the top 5 things everybody needs to know about growing and picking out pumpkins for Halloween decorating—or for eating!

Play it below or download it by clicking here and, when you're done checking it out, please let us know what you think (by replying in the comments below). Also, let us know if you'd like to see more podcasts or video tutorials in the future.

Podcast: Fall Pest Control - Jim Hole's Top 5 Tips

Are you wondering about controlling pests and insects in your yard but couldn't make it out to one of Jim's FREE talks? Well, you're in luck! Jim Hole has recorded a pest-control podcast on the Hole's Radio Network, available here.

In this episode of the Hole's Radio Network, Jim Hole chats with Brad Walker—the reluctant gardener—about the top 5 things everybody needs to know about pests and insects in the fall: where they go, how to keep them from taking over your garden, and when and how to apply your dormant spray kit (click here for details).

Play it below or download it by clicking here and, when you're done checking it out, please let us know what you think (by replying in the comments below). Also, let us know if you'd like to see more podcasts or video tutorials in the future.

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How To Survive Thanksgiving

This weekend is a big one. For many families it’s one of the largest feasts you will have this year.

And for many people watching their waistlines, and are worried about their health, it can be a scary venture. That fear of gaining more weight, being “bad” on your diet can just add to the stress of a day with extended family and all the things that come with it even if it’s all in good fun.

Ever since I started training clients back in 2003, this weekend has always brought up the question “What do I do to survive this weekend without gaining five pounds?!?!"

Well, I’m going to share some truth with you that for some will be a nice relief, and for others you might not want to believe it and roll your eyes at me. All I ask is you read on till the end.

Here is the truth.

If you are consistently working on and making progress on the actions (eating well and exercising right) that will help you reach your goals in your normal routine life, this one feast among the other few feasts you will have each year will account for so few meals that it won’t matter.

It’s true, one meal out of your normal routine won’t make enough impact to derail your goals. So truly enjoy your food, enjoy your wine, enjoy your family, and the next day, just get back to your regular routine.

There is no need to feel guilty, no need to go on some strange “cleanse” or “detox” afterwards. I often hear about people trying extreme things to counter act a weekend like the one coming up, or beating themselves up because they cheated on diet they were on. I have news for you, that diet cheated you. It cheated you out of having a good and guilt free time at a type of event that comes around only handful of times each year. You didn’t fail at the diet or exercise program, it failed at recognizing your need for being human.

So this Thanksgiving have a good time, guilt free. Tell others your fitness coach said so. Your routine of eating smart portions, quality food and moving your body the way it was meant to move can get back on track the next morning.

Happy Thanksgiving Everyone!

Robin Mungall NSCA CPT

www.rmfit.com

Podcast: Fall Bulbs - Jim Hole's Top 5 Tips

Are you wondering about planting fall bulbs but couldn't make it out to one of Jim's FREE talks? Well, you're in luck! Jim Hole has recorded a fall bulb podcast on the Hole's Radio Network, available here.

In this episode of the Hole's Radio Network, Jim Hole chats with Brad Walker—the reluctant gardener—about the top 5 things everybody needs to know about fall bulbs: from the right way to plant them, to the right time, and some secrets on what makes them bloom.

Play it below or download it by clicking here and, when you're done checking it out, please let us know what you think (by replying in the comments below). Also, let us know if you'd like to see more podcasts or video tutorials in the future.

1-2-FREE Flowering Bulb Sale

Plant now and enjoy a beautiful garden in the spring - as soon as the snow melts! Right now at Hole's, buy two packages of fall bulbs and get the third one of equal or lesser value for FREE*

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*Free fall bulb will be the fall bulb with the lowest original price. EXCLUDES: all hyacinths, paperwhites, garlic bulbs & pre-planted bulb baskets. Cannot be combined with any other discount or offer. Subject to change without notice. ALL SALES ARE FINAL.

The Gremlins In Your Head, By Robin Mungall

The other day I was catching up with a friend and past client who recently has been struggling with her fitness post life-changing event.

While we were talking I could tell she was not her usual confident self.

At one point in our conversation I had to stop her and say, “hold on a moment, that’s not you talking, those are just the Gremlins in your head.”

Taken off guard she paused or a moment trying to process that statement and with a curious look she asked what the heck does that mean?

I told her that the words she's using are coming from the Gremlins in her head. Those sneaky Gremlins like to fill your thoughts and words with swears that under-mind your confidence, take away choice and create absolutes in your head making it very difficult to grow as a person, keep an open mind or have a healthy self esteem.

And without the right mindset it’s very hard to make changes in your fitness. (or anything else for that matter)

Gremlins like to trap you, and keep you down.

My friend asked me “What words am I … or is the Gremlin using?”

I told her about the 6 major swear words that Gremlins feed off of

  • Must
  • Have To
  • Should
  • Can’t
  • Ever/Never
  • Always

Of course there can be more, and the context in which you speak with these words and others can be equally troubling.

All of these words have the power to take away choice – as my friend was telling me, “I can’t workout, just not enough time in the day” she has just taken away a choice to even go for a 10 minute walk (which later on we rectified).

My friend asked me about all the statements she made where I heard the Gremlins.

“I should have never stopped working out” – she just under minded her own confidence. That was your choice, its ok if you thought it was a mistake, learn and answer the questions “what’s next for you”

“I have to lose this muffin top by June” – That absolute statement sets you up to feel unworthy and likely to give up if June 1st passes and you didn’t reach 100% of your goal.

I asked her “What if you only lose part of your muffin top by June, will you give up because you didn’t get all of the way there?”

“Of course not!” she replied …. “Oh I see what you mean, I guess I don’t have to lose my muffin top by June, but I would like to work on getting as much of it off as I can.”

That statement is a lot better, it’s not an absolute it’s about doing what she can do and of course knowing that she can keep working on it if June comes and goes and she hasn’t lost all of what she wanted she won’t give up.

Imagine stressfully saying “I have to” for weeks on end how draining that would be. Imagine what you would feel like if you got to June 1st and you didn’t do what you’ve been telling yourself you “have to” do for weeks and months on end. Imagine how that effects your mood your energy and if you don’t accomplish 100% of it imagine how that makes you feel then.

Yes Gremlins,

Everybody has them, they are often so subtle they go unnoticed but if you are aware of them you stand a chance at stopping them from ruling your thoughts and words.

This week I want you to think about your thoughts about your fitness goals, your abilities and motivations to be fit and lose weight.

If you notice any Gremlins controlling your thoughts, use that awareness to change your statements and rid yourself of the Gremlins in your head.

- Robin Mungall

rob@rmfit.com

"I Want You To Be A Thermostat" By Robin Mungall

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I was at a conference once and the presenter said, “I want you to be a thermostat.  Not a thermometer.”
 
He then stopped talking. The room was quiet as everyone tried to digest what in the heck this guy was talking about.
 
We were pretty sure he wasn’t crazy. He was a Harvard graduate that worked with celebrities, presidents, and ultra-successful business owners.

It seemed like a long time passed before he started talking again. He gave us a hint and said, “What does a thermometer do?”
 
“A thermometer takes the temperature of the room,” we proudly said – feeling all smart again.
 
It merely goes up and down based on the outside environment. Said another way, if the temperature suddenly dropped then the mercury level in the thermometer would go down.
 
He then went on to tell us that a thermostat controls the environment.  In other words if we set the thermostat to 70 degrees, then the environment changes to meet the request of the thermostat.
 
The thermometer has no say.
 
The thermostat is the one in charge.
 
See the difference?
 
I loved this little analogy for many reasons and decided to share it with you because getting healthy is tough for many people.
 
They try, and fail.
 
They try again, and fail.
 
Over time they lose hope. 
 
They get frustrated. They feel like a failure. They think that it’s out of their reach.  They think there’s a secret pill that will come out one day.
 
And there is a secret – kind of.  It’s to be a thermostat.
 
I have be honest, I never thought I’d tell someone that!
 
A huge part of permanent weight loss is a mind shift from what you’ve done before, to what is proven to work.  And what’s proven to work isn’t sexy and flashy.
 
Believe me, I wish I could just sell you a pill that made you drop all the extra fat that you don’t want and relieve all aches and pains.  But that’s just not reality.
 
Part of the mind shift is made easier when you have someone to help you on the journey.  Someone to carefully guide you through the mine fields of self-doubt, confusion, frustration, and giving up when things don’t seem to be going as you want.
 
Leaders, a more reasonable term for thermostats, set goals, follow through, and get the support they need to reach those goals efficiently.
 
So which will you be from now on a thermometer or a thermostat? 

-Robin Mungall

rob@rmfit.com

"Should Compost Be Applied To Gardens In The Fall?" By Jim Hole

I was speaking at the Compost Council of Canada’s ‘Organics Recycling’ Conference in Calgary on Monday. It was great show and I learned a lot about what is happening in the world of composting highlighted by the opening of the City of Calgary’s massive new composting facility.
 
Yet, while these enormous are impressive, the conversion of organic "waste" to compost always operates at a microscopic level. A presentation on the microbiology of soils and composting reminded me that healthy soils are teeming with life. For example, a single teaspoon of soil holds more individual microorganisms than then the total number of people on earth! And one quarter of all of the earth’s species live in soil.

 So when you enrich the soil in your yard with compost, an incredibly diverse, an huge group of beneficial microbes team-up to improve your soil quality. The result is the plants in your yard are much healthier, more productive, and more resilient.

I’m often asked if compost should be applied in the fall to gardens. The answer is a resounding yes! Compost should be worked into the soil in the fall to increase soil organic matter so that it is available for plants to utilize first thing in the spring.
 
I like to add a 5 cm layer of SeaSoil compost to my garden in the fall. Even if I don’t find the time to work it into the soil, it’s rich, brown colour looks great as a "mulch". Besides, surface applied composts will still eventually work their way below the soil surface.
 
Remember that soils never rest. Soils lose organic matter if it’s not added regularly. As the saying goes, "nature abhors a vacuum" which, with respect to soil, translates to "nature abhors bare soil". Adding your own compost or great alternative composts, like SeaSoil, to your garden keeps Mother Nature happy!
 

-Jim Hole