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Monday, January 25, 2010

We are proud of our TF clients!

TF client, John Friswell recently appeared on Business News Network (click on the title to follow the link). Congrats John, we only wish they would have shown a full body shot to show off those pipes you work so hard on here at Team Fitness!

Wednesday, January 20, 2010

Keeping Your Resolutions

Great article from "Healthy Living"
A few simple ways to keep yourself on track, as we all know it's not easy!!!!!!
Just click on the title above to read.

Monday, January 18, 2010

Thought that salad was a good choice?

A hot chicken Caesar salad at earls is 1,120 calories, 11.9 grams of saturated fat and 1,531 grams of sodium! As a reference, McDonald's big mac is 540 calories, 10g of saturated fat and 1,020 grams of sodium.

The Vancouver Sun has compiled a database of many of the popular chain stores around Vancouver. Rate your meal to make sure you are on track with your diet. Become educated about your choices. (click on the title of this post to bring you to the fat-a-base)


Team Fitness' Top 10 Tips on Eating Out:
Now that we know that your favourite salad may not be as healthy as you once thought, you may need some ideas of how to choose a healthy meal when dinning out.

1. Learn this phrase and use it often: "on-the-side" as in, "dressing on the side", "sauce on the side" etc. A lot of the fat and sodium are found in the sauces and dressings that come globed on top of your meal.

2. Choose brown over white: Whenever you have the choice ask for brown rice instead of white, whole wheat bread instead of sour dough or white.

3. Do like your mom said and share: Portion sizes in restaurants are typically bigger than any person should be eating in one sitting. Ask whoever you are with if they would like to share the meal with you.

4. Choose wise sides: fries or salad, hmmm I know tough choice, but when it comes to your health pick the salad and use the phrase you now have burned into your memory, "dressing on the side"

5. Don't be afraid to modify: I know you don't want to be the annoying customer who can't just order from the menu but just ask nicely and give a nice tip when they are able to accommodate you. One example of an easy trade is asking for steamed veggies instead of white rice if they do not have the choice of brown.

6. Know your lean meats: skinless chicken breast (NOT breaded, fried or served with a cream sauce), fish, if you want to go with beef try a tenderloin, pork tenderloin is the leanest cut of pork - a 3-ounce serving contains 120 calories and 2.98 grams of total fat – as lean as a skinless chicken breast.

7. know your cooking terms: "Sauteed" or "fried" means they use oil. Choose things that are roasted, steamed, broiled, poached, or raw.

8. Always couple a carb with a protein: Stay away from meals that are mainly carbs!

9. Portion your foo:. Ask your server to bring you a side plate and use this as your guide. Fill the side plate with about 1/2 cup 'brown' carb, 4-5 oz of your lean protein choice and the rest with veggies. Most restaurants serve their meals on huge plates that can fool you into eating too much.

10. Drink water and ask for the bill after you order your main meal: Water is always the best choice! If you ask for the bill after you have ordered your main meal you will avoid the temptation of asking for seconds or desert.

Monday, January 11, 2010

Team fitness' new years challenge

New Year Challenge
2010
Book your Body Composition before end of January to Register!
1st, 2nd and 3rd Prizes to be Won!!
(Massages, Accupuncture and Protein Powder)
Challenge requires a Pre-Body Compostition that takes approx 30mins and then in 90 days another Post-Body Composition. Compostions should be tested prior to activity and avoid food consumption 2hrs before as well.
$70 Registration fee for your body compositions (reg $80) and recieve 5% off All Pro Shop Products for 90 days!
Based on a Point System:
- 1 point for every lbs of total body weight lost
- 1 point for every lbs of body fat lost
- 1 point for every inch of girth measurement lost
- 2 points for every lbs of muscle gained
- (-2) points for every lbs of muscle lost (EAT YOUR PROTEIN!)
PHONE TO BOOK IN FOR YOUR PRE-BODY COMPOSITION OR BOOK WHEN YOU ARE IN FOR YOUR NEXT WORKOUT.
REGISTRATION ENDS MONDAY JANUARY 31ST AND THEN RETEST WILL BE 90 DAYS FROM YOUR PRE-TEST DATE.
604-990-3476
**For those who have had a Body Composition in December or beginning of January you may use that as your
Pre-Composition Test and register, please call or email leanne@teamfitness.ca to do so.

Monday, January 04, 2010

New Year, New You!

Resolutions!!
Have you begun your journey of transformation and growth? Excited about conquering the challenges that may lay ahead?

How about setting 10 daily habits that will help support you in your journey??

These daily habits can range from small actions to large actions. They can create order out of chaos. They can help you feel in control when life gets crazy.

Here is an example that may help give you some ideas;

1) Make bed
2) Eat breakfast
3) Exercise
4) Phone/email or write a friend
5) Family time ( could be play for 45 minutes with the kids)
6) Feed the spirit ( could be pray, meditate, read, listen to music)
7) Clean or organise ( can be clean a drawer, file a receipt, load of laundry etc)
8) Plan meals for the next day
9) Education ( learn one new thing)
10) Journal

Begin with small tasks to avoid setting yourself up for failure. If you forget one, start over fresh the next day. Have fun with it and you may be surprised how much you can accomplish!

Wishing all of you abundance in 2010!