Victoria Wellness Professionals

Today’s gym newsletter was all about oranges and juices in general. The topic started with an article that one of our trainers had put up on the bulletin board in the studio. The article was about eating whole fruits as opposed to fruit juices. As with most of us, I enjoy the odd glass or OJ or grapefruit (myfav) juice. It usually save it for special occasion as opposed to making it a common occurence. Reason being is that fruit juices are primarily sugar and most of the nutritional content has been lost.

Let’s take a look and compare orange juice to a whole orange.
Calories in Tropicana Orange Juice Serving Size: 1 serving

Amount Per Serving
Calories 110.0
Total Fat 0.0 g Cholesterol 0.0 mg Sodium 0.0 mg Potassium 450.0 mg
Total Carbohydrate 26.0 g
Dietary Fiber 0.0 g
Sugars 22.0 g
Protein 2.0 g Vitamin A 0.0 % Vitamin B-12 0.0 % Vitamin B-6 6.0 % Vitamin C 120.0 %
Vitamin D 0.0 % Vitamin E 0.0 % Calcium 0.0 % Copper 0.0 % Folate 15.0 %
Iron 0.0 % Magnesium 6.0 % Manganese 0.0 % Niacin 4.0 % Pantothenic Acid 0.0 %
Phosphorus 0.0 % Riboflavin 0.0 % Selenium 0.0 % Thiamin 10.0 % Zinc 0.0 %

Now let’s look at the breakdown of a whole orange:

Total Calories = 62
Fat: 0.2 g
Cholesterol: 0.0 g Sodium: 0.0 g
Carbohydrates: 15.4 g
Fiber: 3.1 g
Sugar: 12.2 g
Protein: 1.2 g Vitamin 6% of RDA Calcium 5% of RDA
Vitamin C 116% of RDA Iron 1% of RDA

The whole orange provides:
1) less calories
2) less total carbohydrates
3) less total sugars
4) fiber

Eating the fruit whole is always a better choice than juice. Try to limit the juices you drink. Instead, reach for the whole fruit.

Till next time,
Narina

Uncategorized breakfast, burn fat, nutrition, prograde, Prograde Nutrition, weight loss

With school returning this Fall,  it is usually a time that people will return to their fitness programs.  Maybe they have had some time off over the summer – away on holidays and activities with the kids.  For others, it is time to start anew.

I am happy to report that we are able to accomodate just a few new clients at this time.   It is not often that we have training times come available as our turnover rate is very low.  Most of our clients call themselves “lifers”.  But, for the moment we do have a few spots.  Now is the time to grab them, as they won’t stay vacant for very long.

Some times that are available are:

Tuesdays and Thursday mornings at 8 am.

Tuedays mornings at 10 am.

Fridays at 1 pm and 2 pm.

Tuesdays and Thursdays at 5pm.

Wednesdays at 6 pm.

So, call now and reserve your times.  Xmas season is fast approaching.  Now is the time to get a jump start on your fitness program.

Till next time,

Narina

Uncategorized exercise, fitness, motivation, strength training, Victoria Wellness, Victoria Wellness Professionals, workouts

It’s that time of year.   Summer is over.   We’re all back from vacation.   The kids are back at school.   And people everywhere are ramping their fitness program back up.

To make those fitness efforts easier than ever,  my buddies over at Prograde Nutrition are having an enormous sale.   This week only you can get 10% off ALL of their powerful products. Yes, the very same ones I use and have been telling you about.

All the details, including the EXACT time it expires this Friday, can be found right here:

http://victoriawellness.getprograde.com/specials

Till next time,

Narina

PS – By the way,  Prograde Nutrition’s http://victoriawellness.getprograde.com/specials products are notoriously delicious.    You definitely want to take advantage of this BIG sale in a BIG way.

Uncategorized burn fat, nutrition, Prograde Cravers, Prograde Nutrition, supplements, weight loss

Today marks the unveiling of my newly designed blog.  Thanks so much to www.ideazone.ca for doing a terrific job.  I love the new look.

Feel free to leave any comments.

Any articles you would like to see me talk about?

Till next time,

Narina

Uncategorized blog, Victoria Wellness, Victoria Wellness Professionals

I have often written in past articles about motivation and goal setting. I think most people struggle with this. Just what is goal setting all about and where does motivation fit into the picture.

For myself, in my bodybuilding competing days, motivation was not an issue. Knowing you would be getting up on stage in a teeny weeny posing suit was all you had to think about to get your butt into the gym and away from the ice cream.

In later years since competition days are long gone, motivation is a whole new ball game. What motivates me now? What keeps me training? Where is the discipline to eat well? I have to admit that motivation is a struggle for me just like it is for our clients at the studio. There are certainly days when I don’t really feel like training and there are days when one more salad with chicken will be my undoing.

But, I try to take one day at a time. I remind myself how great I feel when I do train and eat right. Am I perfect? Not a chance. Expecting perfection is just setting yourself up for failure and that leads to not even trying. I know I’m not going to be perfect. But I try my best each day. I put strategies in place that are going to help me be successful.

I go in early before the gym opens to get my workouts in because I know there is no way I am going to do them after work. I also allow myself the luxury of a personal chef to ensure that I have nutritious and healthy meals ready to go at night after a long day at the gym. You can check out my personal chef at:

www.realfoodmadeeasy.ca

I also want to invite you to read an excellent article by friend and fellow trainer, Angie Schumacher from Colorado. Angie has posted on this blog before and always has fantastic information to share. She just happened to write an article recently entitled: What Motivates You?

You can read this article at: http://fatburningtips4women.com/what-motivates-you/

So, think about what is your motivation? Also, what strategies or steps can you put in place to help you succeed. Think about it. Let me know….

Till next time,
Narina

Uncategorized exercise, fitness, motivation, narina prokosch, nutrition, strength training, workouts

As you probably already know, the supplement industry is filled with phonies.

They use shady manufacturing processes. They use cheap ingredients. Heck, sometimes they don’t even use the ingredients they claim on the label!

And for awhile now I’ve been telling you about Prograde Nutrition. And I have been using Prograde supplements since they first hit the market. They are the real deal.

In fact, they’ve created a behind-the-scenes video that SHOWS you how they make their products. What other company does that?

Seriously, this is REALLY cool. You even get to see how they do micro-biological testing on the ingredients before they are even used. And if they don’t pass their tests then they do NOT make it into the bottle.

See for yourself here: Prograde Nutrition Video

Till next time,
Narina

PS – I don’t know of any supplement company – other than Prograde Nutrition – that would have the guts to do this. And I’m sure their competitors aren’t too happy about it!

Uncategorized fitness, Prograde Nutrition, supplements, Victoria Wellness, weight lifting