2-3 times a year at our gym we have a 6 week Fitness Challenge. The Challenge is to help clients re-focus their nutrition and exercise program and also to help educate proper eating and encourage a little extra work outside the gym. We all know that ideally we should be doing something physical for 20-30 minutes every day. If you wish to make noticable changes to body composition it requires a plan of attack and a follow through of that plan. For those that follow through for the whole 6 weeks, they all will notice pounds lost, inches lost and body fat lost. But there is always a wide range of results.

The more diligent clients are with their nutrition (remember you can’t out train a bad diet), the more noticable the results. One client, Heidi took this Challenge to heart and was relentless is her determination to stay on track and work her butt off! It did the trick and she came through with a 1st place finish and $1050.00 to boot!

The article below is Heidi’s journey through the 6 weeks of the Fitness Challenge. Thank you very much Heidi for sharing your journey and Congratulations!

“Six weeks goes by very quickly…if you’re on vacation in Tahiti. If you’re changing the entire way you think about food – it becomes an eternity. But for someone like me who likes to do things fast and who has only ever really extreme dieted for short periods of time, it is yet another example of how slow and consistent will always outperform quick and extreme.

The first week was done the old fashioned way. Eat as little as possible and work out like a crazy person. By week two, I was basically a zombie and realized, I would be dead in a month. Which is probably why I then spent the next 4 days eating anything I could find.

My Oprah Winfrey ah-ha moment came when I seriously decided to do this thing by the book. Three small meals, two snacks a day. Where have I heard that before. Guess what – it really works. For me, 1200 calories was going to do the trick. Eating every 2 ½ hours was the most important thing in the entire process. Also realizing that when you feel hunger pangs, an entire meal does not need to be consumed. A few bites of protein, does the trick and will get you through until your next meal.

I tried eating as little carbohydrates as possible. It didn’t take long for my family to encourage me to eat just a tad more carbs since the bitch-factor was becoming a little hard to take.

I found a protein shake laden with spinach and broccoli ( I have a fantastic blender) was my best breakfast option. Lunch either became what everyone else’s breakfast looks like-one egg with one slice of toast , or it would be a protein rich (small) sandwich.

Snacks would either be a pear, peach or apple. Dinner was very difficult as I’m a true pasta girl. I’d force myself to eat things like fish and yet more vegetables but actually really enjoyed how satiated I felt and believe me – there’s no better feeling than that of being full when you’re on 1200 calories a day.

At this point, I was finally on a bit of a roll and although I go to the gym every day, I decided to actually listen to Narina (took me awhile) and do one more cardio workout a day. A lovely 30 minute, thought provoking (Ok that’s going overboard) interval session on my treadmill at 8:30 at night definitely kept me away ffrom the kitchen. It was when I added this last morsel to the equation that things really started to happen for me.

It took me the entire 6 weeks for my mind to adapt to a this new way of eating. I no longer had cravings. I felt energized and strong and hey…some money on the table always makes for added motivation! ” Heidi F.

Till next time,
Narina

Most people start a fitness program because of two reasons: to lose weight or “tone up”. There are those that will be successful in achieving their goals and for others it is a struggle. I often find myself thinking about what determines a persons’ ability to succeed in reaching their goals. When we have the Fitness Challenges at the gym, it is very obvious what the successful Challengers’ do to achieve weight loss, inches lost and body fat reduction.

The #1 reason is: commitment to the task at hand and unwavering consistency in both their nutrition plan and their workouts. You simply cannot make significant changes to your body without hard work – it is that simple and that hard! There is a saying, “You can’t out train a bad diet”

And that is so true. It doesn’t matter how hard you work in the gym, or how often you work out. But, if you follow up your workouts with bad nutrition or no nutrtion at all (starvation diets), then you are doomed to fail.

Let’s take a look at some other tips for success that I feel are the backbone of necessary if you hope to become fit and fabulous:

Nutrition Tips:

Eat breakfast every day! Do not skip this meal. You must start the furnace burning (your metabolism)
Eat protein at every meal and rotate your protein sources
Eat a fruit and/or vegetable at every meal and snack
Eliminate all processed foods period!
Do not drink fruit juices – water, water and more water!

Workout Tips:

Do not miss workouts. Consistency is the key.
Make time for your workouts. Yes, we are all busy. But, the ones who are successful in making changes to their body make the time to workout instead of coming up with excuse after excuse why they can’t.
“I don’t have time to exercise” – just doesn’t cut it. Make the time! This is your life! This is your health!
Learn to priorize – fitting in your workout is essential and paramount to your success – no excuses – make it happen!

How To Workout:

Include strength training in your program at least 3 days a week
Lose the aerobic classes – they are not only inefficient but useless for weight loss – we want the EPOC effect.
Increase the intensity – get out of your comfort zone – learn to work hard!
It is not going to be easy but it will get results – what do you want – easy or fit and fabulous – your choice!
Make every workout count every single time – otherwise you just wasted an opportunity!

Making change is always a struggle; some changes more than others. But first and foremost you must decide if you want the change. If you want it bad enough, you will make it happen. If you are really ready to take charge, then now is the time. Do not let anyone or anything sway you from your path. This is your life – take charge, be accountable. Surround yourself with positive people; seek out help. Make it happen – now!

Till next time,
Narina

I’ve got two awesome updates for you today from my partners over at Prograde Nutrition.

First, you’ve got to check out these 5 Fat Fighting lunch recipes they just released.

They will fill you up and fuel your body the right way:

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Second, they are having a HUGE sale where all their products are 14% off for a limited time!

Just click the link below for your very own coupon code:

http://victoriawellness.getprograde.com/specials.html

Let me know how you like the recipes!

Till next time,
Narina

I sometimes wonder what gets and keeps people involved in exercise programs.  At my studio, clients comes from all walks of life with a varied exercise history.  Some have exercised their whole lives in various forms, whether it be sports when they were in school or activities taken up later in life.  Some have a passion for exercise and do not feel complete unless they have done something physical that day.

Others are embarking on an exercise program for the first time and wonder what or how they are going to feel.  Will they be able to participate?  Will they enjoy their new chosen activity?  What are the benefits?

I think we all have our own reasons for exercising and working out and they may not be the same, but that is ok.

Exercise helps to develop a good body image, increase self esteem and confidence as well as adding a social component to one’s life.  Exercise also helps to alleviate stress and often our clients view our gym  as their own private sanctuary where outside stressors are left behind.  Physical work helps to free the mind and gives you a much needed rest from the demands of work and life.

Physically the list of benefits of exercise is a long one.  We know that as you gain strength, joints and muscles work much more efficiently.  Balance, flexibility, stamina and injury prevention are all added benefits of a strength training program.   Muscle decline or muscle wasting that so often accompanies aging is not as inevitable as it once was.

Cardiac health is also improved with strength training.  Decreased blood pressure, increase blood flow due to increase in capillary beds as well as an increase in stroke volume and cardiac output all help to our cardiac system healthy, leading to a decrease in cardiovascular disease including heart attacks, stroke, artery disease and heart failure.

Other benefits of a regular strength training program are control of a cluster of symptoms often referred to as metabolic syndrome which can include weight gain, hypertension, glucose intolerance and high cholesterol.  Metabolic syndrome can lead to a myriad of diseases and illnesses such as diabetes, obesity, heart disease and decrease in life expectancy.

The list of benefits of exercise or specifically weight training is endless, but also are the risks of not participating.  If you wish to lead a healthy and productive life into your 40’s, 50’s, 60’s and beyond then it is essential that strength training be an integral part of your exercise life.  If you want to be “part of life” rather than watching life go by, then now is the time to get busy.

It doesn’t matter what your reasons are for starting or maintaining, it just matters that you do.  What are you waiting for?

Till next time,
Narina

Am I getting enough? Too much?  Quick Nutrition Check for Protein

Danielle Van Schaick BASc, RD, CPT
Registered Dietitian, Lead Dietitian
Professional Speaker

1) Begin by calculating how much protein you should be getting on a daily basis. My Minimum Daily Protein Needs = Weight in pounds x 0.8 grams divided by 2.2

What about Athletes and Vegetarians?

As long as calorie (energy) needs are met with a balanced diet, athletes and vegetarians don’t usually need extra protein. Talk to a registered dietitian about the amount of protein that children, pregnant women and breastfeeding women need.

(2) Keep a food journal for three days, recording everything you eat and drink. Then, add up the protein in your diet using the amounts in foods listed below (and your food labels).

Chicken
Chicken breast, 3.5 oz – 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams

Fish
Most fish fillets or steaks are about 22 grams of protein for 3 1⁄2 oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can – 40 grams of protein

Pork
Pork chop, average – 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Bacon, 1 slice – 3 grams
Canadian-style/Back bacon, 1 slice – 5 to 6 grams

Eggs and Dairy
Egg, large – 6 grams protein
Milk, 1 cup – 8 grams
Cottage cheese, 1⁄2 cup – 15 grams
Yogurt, 1 cup – usually 8-12 grams (check label)
Soft cheeses – 6 grams per oz
Medium cheeses – 7-8 grams per oz
Hard cheeses – 10 grams per oz

Vegetarian
Tofu, 1⁄2 cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup – 6 -10 grams
Most beans – 7-10 grams protein per half cup cooked beans
Soy beans, 1⁄2 cup cooked – 14 grams protein
Split peas, 1⁄2 cup cooked – 8 grams

Nuts and Seeds
Peanut butter, 2 Tablespoons – 8 grams protein
Almonds, 1⁄4 cup – 8 grams
Peanuts, 1⁄4 cup – 9 grams
Cashews, 1⁄4 cup – 5 grams
Pecans, 1⁄4 cup – 2.5 grams
Sunflower seeds, 1⁄4 cup – 6 grams
Pumpkin seeds, 1⁄4 cup – 19 grams
Flax seeds – 1⁄4 cup – 8 grams

Danielle is a private practice dietitian with a strong background in health, nutrition and fitness. She holds an Applied Human Nutrition Degree from the University of Guelph and successfully completed a Dietetic Internship with Vancouver Island Health Authority (VIHA).

Registered as a Dietitian (RD), Danielle has studied the human body and is considered one of Canada’s leading experts in food and nutrition. She offers one-on-one nutrition counseling to individuals, families, and groups.

A new year is underway. This is a time when people will make New Year’s resolutions. I don’t make new year’s resolutions, but I do like to “take stock”. I like to reflect on the past year, at least with respect to my fitness/nutrition. Have I achieved what I had hoped? If not, then what happened? How can I make changes for the coming year to get me closer to whatever goals I have set for myself?

I don’t think we need to beat ourselves up if we find that we haven’t achieved our goals. But, I do think it is important to do a bit of soul searching. Was I as commited to my goals as I should/could have been? I think we all like to set goals, whether it’s to lose a few pounds, get more active or start a fitness regime. But how commited are we to those goals and are they important enough to us to keep us on track.

Being commited and having realistic goals established is the first step. But then, getting started is the next step. Sometimes the task at hand is daunting and overwhelming, and just getting started proves to be a difficult step.

How do you make those changes? Where do you start? Well, you start with baby steps. And don’t be afraid to ask for help – whether it be a fitness professional, a nutrition specialist or even a friend. It is not necessary for you to be perfect every day. It is necessary though, that you take some responsibility to make the best effort, no matter how small. It is consistency that wins the race.

Here are some small changes you can incorporate right away.

If you never eat breakfast, then your challenge will be to add that most important meal to your day. It doesn’t have to be a huge meal. Something as easy as a yogurt and piece of fruit. How about a protein smoothie – protein supplement made with skim milk, some berries, a little flax seed and breakfast is done.

If you have the habit of working through your meal times; then your challenge will be to take a few minutes and stop for your meals. Do not skip lunch or your snacks. Remember we strive for 3 meals and two small snacks each day.

If you are managing a gym workout 2-3 times a week, it is sometimes tough how to fit in some extra conditioning (fat burning workouts) How about the extra aerobic exericse? Adding extra cardio in your day doesn’t have to be a huge chore. Extra aerobic work can be done in as little as 10 minute increments. In fact, it is the intensity that is important, not necessarily the length of time. It is not necessary to do 20-30 minutes at once. If it is easier to break it into smaller, manageable pieces then do so. It is the cumulative effect we are looking for. Just try to make sure that the 10 minutes is a bit of work, ok? Try to get your heart rate up; it should not be a mall walk but more a mall march !

So, here we have just a couple of ideas to help you get started. Don’t wait until next week to think about them. Start planning now. Take a look at your daily schedule and see where you can make small changes. Those small steps taken now with turn into huge strides and result in you achieving or getting closer to your goal.

Narina
“Monitoring, Mentoring, Motivation”

I’ve got two quick updates today that you’re really going to like.

First, here’s a great research based article on how Omega 3’s help with lung function. Why should you care about lung function? Bottom line: The better your breathing, the better the fat burning.

Read the article here == > http://victoriawellness.getprograde.com/omega-3-fatty-acids-and-breathing.html

Second, Prograde’s new and improved EFA Icon is on sale at 20% off.

BUT…

The sale ends Thursday, December 23rd at 11:59pm EST.

SO…

Be sure to get your order in NOW before it’s too late!

Here’s how to get your 20% off discount ==> http://victoriawellness.getprograde.com/specials.html

Enjoy!
Narina

Farewell from Kevin

Yes it’s true, after five great years as part of the VWP team it is now time to say goodbye. My wife and I will be embarking on an extended trip starting in January, so it’s time to start saying adios.

Believe me; it is difficult to quit the best job in Victoria. This is by far the finest gym in town, both from a client’s and a trainer’s perspective, and I thank my lucky stars that I have had the good fortune to work here. I still learn something new every day.

Thank you all for the privilege of working with you. I have seen some remarkable physical transformations, but more important is the dedicated commitment that you all demonstrate. I’m inspired by your enthusiasm, and I’ll take that with me wherever I may roam.

And you’re welcome for the extra-hard workouts that I’ll be dealing out over the next few weeks. I have to make sure that you all remember me!

Cheers,
Kevin

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Healthy Holiday Eating Tips
Danielle Van Schaick BASc, RD, CPT
Registered Dietitian, Lead Dietitian
Professional Speaker

Are you ready to party? The next six weeks will be filled with fun and food, plus a few diet hurdles. Here are 5 simple strategies to ease your fears of holiday eating!

1. Holiday Weight Gain

If you convince yourself you’re going to gain weight this holiday season, you probably will! Relax. Did you know that the average Canadian gains only 2 pounds over the holidays?

The Solution: Plan ahead. Creating a plan of action will ease anxiety. Establish an easy rule to keep from going overboard, such as “I’ll have a 150-calorie treat a day” or “I’ll add 10 minutes to every workout”.

2. Overeating at Parties

Celebratory spreads make it easy to stuff yourself but obsessing over every bite will ruin your night. The Solution: Ask yourself, “How do I want to feel tomorrow? Bloated and disappointed or proud and healthy?” And, NEVER go to a party hungry. We often eat faster and more when we are hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party.

3. “I can’t resist pumpkin lattes”

The Solution: Give yourself permission to relish the special foods you have only during the holidays—your mom’s pecan pie, Grandma’s candied yams or even Starbucks’s seasonal treats, in moderation. Substitute these dishes for your usual indulgences such as chips, ice cream and pizza. Just don’t let a 300-calorie slip turn into a 3,000-calorie blowout, once you’ve had that slice of cake, get back to eating healthfully.

4. Eating leftovers for days

It’s undeniable: Reheated turkey, gravy and cranberry sauce is even more delectable on day 2. Combine that with a race to finish the food before it spoils and you’ve got a recipe for disaster.

The Solution: Refrigerate enough of your leftovers for day-after sandwiches, then send guests home with doggie bags and put the remainder in the freezer, so you won’t be tempted to pile up a plate every time you open the fridge.

5. January 1st is just around the corner

Vowing to diet come January 1? Knowing there’s a restrictive eating plan on the horizon encourages you to binge or go crazy with bad foods because you anticipate giving them up.

The Solution: Aim for balance now and look forward to 2010 as a fresh start and the beginning of a peaceful time when you can map out healthful meals. You’ll be less tempted today, and—if you’ve been mindful—you won’t have to dig yourself out of a two month glut.

Dani Health & Nutrition
www.danihealth.com

Danielle is a private practice dietitian with a strong background in health, nutrition and fitness. She holds an Applied Human Nutrition Degree from the University of Guelph and successfully completed a Dietetic Internship with Vancouver Island Health Authority (VIHA).

I just had to tell you about this FAST.

My partners over at Prograde Nutrition have started their Black Friday sale a little early this year.

They’ve actually put ALL of their awesome products on sale at 15% off

But here’s the thing: I’ve heard that it’s almost going TOO well and they may have to stop the sale before Friday!

If you’ve never tried Prograde before, now is your chance to save a bundle and give them a shot.

If you’re already a Prograde fan – like I am – then it’s a great time to stock up on all your favorites.

Just click this link below for the coupon code to save 15%:

http://.victoriawellness.getprograde.com/specials.html

ill next time,
Narina

PS – Remember, get your order in before it’s too late. Click here to grab the 15% off coupon code:

http://victoriawellness.getprograde.com/specials.html

Everywhere we look today, people are in a hurry. Rushing to work, rushing to school, rushing their kids off to after school activities. We have become a society of hurried and stressed people. And, nowhere is it more prevalent that in the health/wellness industry or in the exercise/diet world. Everyone is looking for instant results, the instant fix, the simple fix without putting in the work. Well, if it was that easy everyone would look and feel wonderful. If it was easy, obesity, chronic diseases and sedentary lifestyle wouldn’t abound.

THE DIET GAME:

The diet game is one that is riddled with quick fixes. Everywhere you turn there is the miracle diet, the miracle pill, the miracle treatment or surgery that will turn you into the god or goddess overnight with very little effort or work on your part. Just look around at all the diet centers in this City (Sure Slim, Weight Watchers, Dr. Bernstein, Jenny Craig to name just a few) and all doing a booming business. So many people looking for the easy fix, the quick fix. The truth is that all of these places will work – in the short term. They all say you will lose weight – and you will if you follow their plan. No one says it will be a healthy weight loss. No one says you will lose the weight and keep it off.

The sad truth is that desperate people take desperate measures (starvation diets, no exercise, packaged food products); all is a desperate attempt for this one last diet to work. The problem with most of these quick fix diet plans is they don’t teach you what to do for the rest of your life. Yes you will lose weight. And you will lose it quickly, which in itself is not healthy nor sustainable (but that is a whole other soapbox). But, the problem is what happens when you have reach your “goal weight” and you begin to resume normal eating patterns? Most don’t know what that is, so they revert back to old habits and presto – what happens? The weight comes back on and more.

Dieting without proper nutrition and education is a receipe for failure. Dieting without exercise teaches nothing about sustaining a weight loss for the rest of your life.

There is only one recipe for success in the game of weight loss – Proper nutrition and education provided by a qualified Registered Dietician combined with a well balanced strength and aerobic conditioning program again provided by a fitness professional.

THE EXERCISE GAME:

The other aspect of wellness that everyone seems to be in a hurry is in the exercise department. Proper exercise technique, whether it be kettlebell training, weight training or whatever acitivity you choose – takes time to learn and it takes time to teach. Sadly most adults do not move well. They have developed muscle imbalances, asymmetries leading to faulty movement patterns. Tight and inflexible muscles, decreased range of motion through joints leads to the inability to move correctly. This has a huge impact on someones’ ability to master proper exercise technique (or the golf swing for that matter).

With these faulty movement patterns prevalent in most of us, teaching exercise technique takes time. It may sometimes take several months to learn a proper deadlift or the ability to hinge the hip. It may take months to learn core stability as well as scapular stability to perform proper exercise movements. It is impossible to teach or expect someone to master a movement, whether it be a basic squat or push up in a hour or two when their very own bodies are not even capable of performing it no matter how hard they try. The job of the fitness professional is to determine the imbalances/asymmetries and correct them allowing proper movement to take over. This takes times to correct. You cannot undo months or even years of postural problems/movement imbalances in one or two sessions in the gym.

Fitness professionals as well as clients need to be patient in learning and executing proper exercise form. It will come. It will happen. One day everything will just click and presto the perfect deadlift or perfect push up will be executed. But to expect to teach or learn correct movement patterns in a hour or two is inappropriate for the majority of people. As fitness professionals, we are committed to the long term and we hope our clients are as well.

Bottom line – be patient. Good things come to those who wait. Determine your goal, plot your path or course of action, be consistent, be patient and work hard. Your goals will be realized and better still – that goal will be permanent!

Till next time,
Narina