Studies prove that a low glycemic index diet is the best!

Click on the title and check out this link that was featured on Canada Am recommending following a low gycemic index diet to lose wieght and keep it off! Finally! Studies prove that low fat diets are not the most ideal for weight loss and long term maintenance.
Our 90 Days to a New You program at Team Fitness Personal Training Studio in North Vancouver follows the low glycemic guidelines. Our clients who following our meal plan and train with our Personal Trainers two to three times a week in our 90 days to a New You Program acheive the results they are looking for! Check out our website for the before and after photos!

Team Fitness: 90 days to a fitter you and so much more

Check it out!! We're in the news!!
Have a good read and learn about our fabulous promotion for the month of December! You won't want to miss out!
Team Fitness: 90 days to a fitter you and so much more

We would like to encourage everyone to join us in the A4K(Athletics For Kids) Fitness Challenge.

You can get involved not only by donating to this great cause, but by actually participating in the challenge yourself. All the TF trainers will be taking part and we need your support and encouragement. Instead of us telling you what to do, we will be right along side you sharing in the pure enjoyment of completing either 250, 500 or 1000 reps of a variety of challenging exercises. The 3 different levels are posted on the website. Please go online and sign up under the Team Fitness team! We are planning on hosting this at Team Fitness on Saturday November 6th. Mark that on your calender.

We will confirm time very soon!

Please click on the Link titled "Athletics for Kids Fitness Challenge" under our Link section to the right of this Blog to make a donation or join the team!!

Team Fitness Client Of The Month
October 2010
Cathy Barr


Since joining Team Fitness Cathy has achieved a number of very impressive goals. She has dropped 4 dress sizes. Cathy has lost 26 inches and has lost 25 lbs of fat. Cathy completed the Sun Run in 2010 and most recently conquered the Grouse Grind! We are very proud of you Cathy. TF looks forward to helping you continue to achieve your goals!

“The hardest part for me in my journey to health, strength and weight loss was walking in the door to Team Fitness…I thought personal training was just for athletes…and I knew that wasn’t me! As a mom to three kids I was not on my list of things to do…The easy part, was allowing the Team from Team Fitness to take over and guide me to succeed. Success for me is not just physical, (I have lost and continue to lose weight and eat healthy) and emotional, (I feel supported and confident in the gym…looking forward to each session) but it has been measured by my doctor. I have gone from having many health risks to conquering them one by one…ask me about my blood pressure! I look forward to continued success and know it will happen…Thanks Team Fitness!”
Cathy Barr

Yoga

I was able to participate in Christine's yoga class here at Team Fitness last night! I enjoyed her energy and her style of teaching. She gives a variety of modifications for the poses making it possible for all levels to enjoy the class.
I definately encourage everyone to try the yoga class. Even if you can only commit to one class a month, you will benefit from the poses by improving your flexibility, posture and overall health and wellbeing.
It is an intimate class and Christine is supportive and encouraging. Take advantage of of this great value!

Thanks for taking the time to read our blog:)

Namaste!

Deneen Campioni

Come Stretch with Us!!

We are very excited to announce that we will be starting up our small group yoga sessions once again.

We will be running an introductory promotion from October 5-October 14th.

Classes will be held on Tuesday’s and Thursday’s from 8:15 pm-9:30 pm for a cost of only $5.00.

You must sign up a head of time as space will be limited to 6 people.

Regular Classes will commence October 19th for a cost of $15.00 when you sign up early or a drop in fee of $20.00. There will also be a package of 10 sessions available for $120.00.


This will be a great way for all of you to compliment your current training and really loosen up those tight muscles and relax after a long day at the office. The small group setting will allow for more individual attention and a less intimidating environment for everyone.

One of our current clients Christine Reskovich will be leading these classes. Christine is a certified Yoga Practitioner and has been practicing yoga for over 13 years, and teaching since 2008.

Please phone in or email to save your spot!

info@teamfitness.ca or 604-990-3476

New Website!! Check It Out!

Check out our new website; Fit Tip Video, Before and After Gallery, New Programming Options and sooo much more! Share the Experience...pass our link on to a friend and get a free Personal Training Session when they sign up!

www.teamfitness.ca

check it out and let us know what you think!!

Come out for a Pot Luck Goodbye Party for Sam!!

Please come join Team Fitness on Saturday, July 31st at Ambleside Park from 1-6pm for a Goodbye Get Together for TF Trainer Sam. We are very sad to see such a huge asset to our Team have to go back home to Australia, but Sam will be progressing further into his feild of Exercise Physiology and most importantly continuing on in using his natural talent of helping people advance in health and fitness!
We will miss Sam and we have been so lucky to have had him on board with us. Luckily, we have Lexi Harris continuing on with Sam's Post Rehab clients. Sam and Lexi have worked together in learning and designing the best path of program design for many clients who have other areas of concern that affect their ability to exercise. Lexi is very excited to continue on the Post Rehab Programming for Team Fitness.
So come on out to our Pot-Luck Goodbye Party for Sam on Saturday July 31st and enjoy some Super Fun with us!!
Bring a dish and dig in to some good food too!!

See you there,
The Team

Need a Workout for your Summer Holiday

One of the great services that we offer here at Team Fitness is our Web Exercise Program. It is a online service that delivers a home-based workout that you can perform anywhere as it utilizes minimal equipment.
Most of you work with us regularly 2-3 times a week and would like something when off on a Work Trip or a Summer Holiday.
To maintain your physical fitness levels you must perform weighted exercise and cardiovascular sessions three times a week. The outdoors are available to get that cardio in if it is hiking, biking and/or jogging to name a few. But sometimes it is nice to feel that strength base being challenged as well and by having a program to refer from is a great start to maintaining your level of fitness when away from regular routine.
We know what you need and have been working with your progressions, so it is guaranteed that the program designed will suit your needs!

The great thing is it is only $15+tax!!

Call or email today to get your program designed and sent via email. It only takes 5 business days for us to design and send this to you. You can access via internet/iphone or print it out if you like. Most exercises have video representation so there is no geussing when it comes to proper technique!

Web Exercise Program: $15+tax

Team Fitness Sponsors the 5th Annual Capoeira Festival

Team Fitness, North Vancouver's Exclusive Personal Training studio is sponsoring this weekend's 5th Annual Capoeira Festival. This festival is hosted by group Capoeira Males (pronounced mall-ays) and will take place over the weekend of June 11th.
The festival brings teachers and students from all over the world together to celebrate the changing of belts and welcoming new students into the world of Capoeira. Over the weekend there will be workshops held as well as a presentation event on Sunday June 13th at Vancouver Community College, Broadway campus 11:30-2pm.

Capoeira is a Brazilian dance-like martial art created by African Slaves in the colonial era. It is an exciting practice that ties together all elements of physical fitness: strength, endurance, balance and flexibility. Capoeira offers a unique mix of martial arts, dance, play and innovative movement. The rich history and freedom of movement are what separates capoeira from other martial arts. Capoeira is a form of expression and communication and a way to break down the barriers of everyday living. Capoeira's music, language, acrobatics and culture enrich your training and keep you engaged. Come experience this invigorating opportunity to increase your fitness, be a part of a community and unwind from the stress of the day.

Team Fitness is happy to sponsor this group as two of our staff members are also students with this group and will participate in the event.

Team Fitness on course

The friendly folks at Seymour Golf and Country Club played host to the 3rd annual Mayor's Day Golf Tournament on Friday 21st May. Team Fitness was proudly represented at the tournament for the second year in a row, taking position beside the 18th tee bed to provide moral, educational and physical support.

The TF team was spearheaded by the Newcastle newcomer Mr Andrew Rolph, steadied by TF Veteran Mr Sam Coleman and made more picturesque and all round more enjoyable by the presence of TF massage specialist, Ms Carolina Valencia.

Team Fitness provided a number of door prizes at the auction which held in the club rooms after all the days strokes had been tallied and sometimes forgotten. Donations and Prizes for the auction were all given by local North Shore companies and the proceeds were to be donated generously to a local charity.

After braving an early Winter-like chill the north-shore sun showed its rays, much to the delight of TF die-hards Howard and Alex who definitely powered through those tee-shots for an extra few yards....(they must work out!)

For those who were falling that touch short off the tee, TF fitness provided a burst of rejuvination via expertly concocted Vanilla Myofusion Protein Shakes (shaken not stirred) and then eased their aches and pains at the firm hand of Ms Valencia.

A great day was had by all involved and Team Fitness would sincerely like to thank Seymour Golf and Country Club, the Mayor's of North and West Vancouver, as well as Heather Baker and Paul Martin (event organisers and beloved TF members).

Thank you and see you next year!!

SJC

A day to remember

Recently Deneen Campioni the owner of North Vancouver's Team Fitness, accompanied by assistant manager Lexi Harris, competed in the BCABBA competition in Kelowna.

Deneen competed in Masters Figure while Lexi competed in Fitness. Deneen came in 4th place out of 12 competitors and Lexi came in 2nd out of 4 competitors. Here are some pictures from the weekend.

It was both of their first competitions and they were dieted and coached by Leanne Babcock, co-owner of North Vancouver's exclusive personal training studio, Team Fitness.

Reveal Fundraiser

The Reveal Fundraiser Photos!!
...more to come!!!

What a great evening, thanks to all that attended our Fundraiser to support Deneen and Lexi with the expenses of Competing in a BCABBA Fitness and Figure Event held this coming weekend in Kelowna on Saturday May 22nd! These Ladies are going to make Team Fitness North Vancouver a very Proud Personal Training Studio come Show Day with their incredible physiques and paramount fitness routine performed by Lexi!

Thanks to the Capoeira Males Academy for donating their time to perform for all of us. Their athletic performance of the Brazillian Martial Arts performed to the rythym of drumming and singing was so enjoyable and extremely impressive! Amazing athletes, impressive performance!!

Deneen and Lexi came out with their One-Week-out to Show-day Ready Bodies and WOW they are going to make Team Fitness North Vancouver a very Proud Personal Training Studio!! Looking great Ladies! Five Months of training and dieting are almost over...What a transformation! What an inspiration!

We also had the opportunity to see some Zumba Fit!! A Latin Fusion based performance that integrates music and dance that is not only Fun to watch but also fun to do!!! A great way to workout....thanks Maggie!!

Thank you everyone for your support!

Competition Pictures to Come!

Your biggest fan,

Team Fitness

604-990-3476

Personal Training

The Big Reveal

May 16th will be the day where Deneen Campioni, owner of Team Fitness and Lexi Harris, trainer at Team Fitness will reveal their competition ready bodies. Since January of this year Deneen and Lexi have been working hard and dieting to be ready to compete in BCABBA figure and fitness competition taking place in Kelowna, BC on May 22nd. Leanne Babcock, co-owner of Team Fitness, has been acting as dieting coach for the ladies and is proud of the results so far.
Both Deneen and Lexi have been through a lot in the last 4 months and this is your chance to see how all the hard work has paid off. All proceeds go toward the travel and accommodation for the girls stay in Kelowna.

Team Building For Team Fitness!!

What great experience we all had this past Sunday at Moustache Cafe! The owners of Team Fitness gathered their Amazing Team together and had fun learning how to cook a gourmet meal!
Chef Geoff Lundholm, Executive Chef and Owner of Moustache Cafe, instructed us in preparing a three course meal, one favorite part of the experience was making a Savoury Blueberry Salad Dressing from Scratch! This service offered by Moustache Cafe was really worth the time and money invested. It gave all of us an opportunity to do something that was not related to work. We engaged in great conversation, joked, enjoyed and relaxed. No pressure, just good fun with great people and we all walked away with a few recipes to try on our own.
We definetly would do that again and if you are interested in doing this also for your Team or even just a group of friends, call Geoff at 604-987-8461 and inquire today!
website: http://www.moustachecafe.ca/

a quote for you to ponder

TWENTY YEARS FROM NOW YOU WILL BE MORE DISAPPOINTED BY THE THINGS THAT YOU DIDN'T DO THAN BY THE THINGS YOU DID DO.
SO THROW OFF THE BOWLINES. SAIL AWAY FROM THE SAFE HARBOR. CATCH THE TRADE WINDS IN YOUR SAILS. EXPLORE . DREAM . DISCOVER.

Mark Twain

North Vancouver Spring Home Expo 2010

Come check us out!! Did you know that we will be pumping out some TF energy at the Homeshow this weekend!! Located at the Karen Magnesun Arena you will find many booths presenting tips, solutions, and much more on home renovations and other related services!!

We will be there promoting our "90 days to a New You" Program and most importantly we will have a Draw Box available for people who are not only wanting to improve their home, but also improve on themselves!! The Draw Box will offer a chance to win $300 towards a Long Term Personal Training Package!! We will have some other great information there allowing people to learn more about us and our services. Pass on the news and come visit us at BOOTH 18 on Friday 5-9pm, Saturday 9:30-5:30pm and Sunday 10am-4pm!

See you there or if you want more information visit our website http://www.teamfitness.ca/
North Vancouvers only Private and Exclusive Personal Training Studio that has Sprung flooring, Qualified Personal Trainers and One on One Private Yoga Instruction!

Together we will make it happen,

The Team

Phone anytime for more information on our "90 Days to a New You" Group Training Program 604-990-3476

Weight Watchers Partners with McDonalds?!?

Recently Weight Watchers has announced that it will be partnering with McDonald's by lending its endorsement to certain menu items. Please don't be fooled by this "healthy" food collaboration; this North Vancouver Personal Training team certainly isn't!
We at Team Fitness would like to point out some food for thought just in case you want to go for those Weight Watcher's approved chicken McNuggets:

1. -As George Stroumboulopolus of the Hour on CBC so succinctly put it, publicly traded companies are responsible first to their shareholders and second to their consumers. This is a smart business decision for shareholders and a poor health choice for consumers!

2. Chicken McNuggets gets Weight Watchers seal of approval.... Hmmmm Let's think about that one:
The Canadian Food guide recommends sources of Protein should be:
a. Lean cuts. OK, so "white meat" chicken breast is lean, right? Yes, good job you are on the right track McDonald's but somehow "a small piece of minced chicken breast and mechanically separated meat held together with phosphate salts and some chicken skin." doesn't sound quite as healthy as a good old lean piece of chicken breast.
b. prepared by roasting, baking or poaching. McNuggets are deep fried people! Only after they are battered, fried and frozen at the manufacturing plant.
c. Low in sodium. Chicken McNuggets (package of 6) give you nearly 30% of your daily allowance of sodium!

We here at Team Fitness know how we all wish that it could be that easy. Unfortunately it is not, it takes a lot of hard work, time and consideration when it comes to changing your eating habits and as a result dropping some of that unwanted weight. We know that this simple little logo next to an item such as the McNuggets will make a whole lot of people feel justified in ordering not just one serving but two or three. Join us, Team Fitness, in becoming an informed and intellectual eater and don't be fooled by these profit driven partnerships.

For more information on our team of Personal Trainers visit us at www.teamfitness.ca

Stretching…..hmm, when, why, How?

We would all like to be just that little bit more flexible than we are and most of us could be a lot more flexible. However how do we go about doing this, when is the best time to do it and what sort of stretching should you do?
According to Dr. David Musnick and Mark Pierce, A.T.C. (in their book "Conditioning for Outdoor Fitness"), "The goal of stretching is to lengthen a muscle and move the corresponding joints through the full range of motion, thereby allowing both the contractile (muscle and tendon) and the noncontractile (ligament and joint capsule) structures to lengthen."
Recent years have shown a lot of conjecture over the positives and negatives of the stretching process. This is warranted since evidence seems to suggest that the effect of stretching exercise on muscle performance depends on the type of stretching done (ie static vs dynamic) and the whether the activity is concentric or eccentric (ACSM). It appears that static stretching done prior to activity may decrease velocity, power, and force of muscle contraction, and dynamic stretching may lead to acute improvements. Stretching for injury prevention in the warm up seems to be more specific to exercise performances that require increased flexibility, such as gymnastics, rather than just rhythmic aerobic activity in which there seems to be no greater reduction in chance of injury than from just doing a progressively dynamic, activity specific warm up. Whether or not stretching is included in the warm up or not, it is widely accepted that a warm up should be done prior to stretching or competitive exercise, and also stretching following any conditioning activity is recommended.
Types of stretching
Static
Moving the body into a position which creates tension of a particular muscle group, and the surrounding ligament and tendonous support, then holding it there for 15-60 seconds.
Dynamic
Moving selected body segments through their full active range of motion repetitively, often mimicking movements of the activity that are to be subsequently performed.
Ballistic
Is dynamic stretching done with more rapid contractions and stretches of the muscle group, this is not done as often due to the possible increased risk of injury with these activities, however if done when conditioned and warm, there is no reason why these cannot be performed, and may be beneficial for exercise that involves rapid high intensity movement.
Proprioceptive Neuromuscular Facilitation (PNF)
This is done by actively contracting a muscle group against resistance for six seconds, followed by a 10-30 second static stretch of those same muscles.

A regular stretching program recommended for most adults should consist of at least 10 minutes of major muscle group stretching including neck, shoulders, upper/lower back, pelvis, hips and legs, performed four or more times for each group, a minimum of 2-3days per week.

Some Do’s and Don’ts to think about
DO
Warm up well before stretching
Start your stretching program off slowly
Focus on your breathing (breath in deeply through the nose and out slowly through the mouth)
Try and relax (find quiet spot, comfortable surface, etc)
Listen to your body and its limitations.

Do Nots
Hold your breath
Bounce
Force a stretch to point of pain (should be steady tension)
Stretch injured muscles
Rush your routine (set aside the stretching time into your allocated program time)
Compete against others (our bodies are different and require personal treatment.)

American College of Sports Medicine 8th eds. (2010) Baltimore, USA.
http://running.about.com/od/running101/a/stretching101.htm
http://sportsmedicine.about.com/cs/flexibility/a/aa022102a.htm
great link:
http://www.youtube.com/watch?v=BaDXNjFjjnU

You can make a difference!

These days we are flooded with scary statistics that make us feel scared and helpless. There are not many things that we can do to change most of these problems, so take a deep breath, turn off CNN and start to think about the things that are in your control.

We can make a big difference in the lives of those closest to us by changing our eating habits and educating ourselves and our loved ones about food. Without education, there is no way we will know how to make the appropriate changes. I came across this wonderful video of Jamie Oliver speaking on food education. It is a great speech to get you motivated to learn more. Remember, you can make the difference in your own life, and once you have done that you will touch the lives of those around you. www.teamfitness.ca

90 days to a new you!

It takes 30 days to change a habit, and 60 more to change your life.

At Team Fitness we will be running a new promotion, 90 days to a new you for as low as $99.00 a month!

Why 90 days?

The general consensus is that it takes ruffly 30 days to change or develop a new habit. Beyond this, it takes at least 3 months to see results in a training program.

If you are like the majority of us, you started your year with great intentions of getting back into the gym and getting into shape, and soon after found yourself unmotivated and slipping back into those old habits. It isn not easy to start a program without real education, motivation and accountability. That is what we provide for you and at an affordable cost no less.

The training sessions will be designed as a small group training for one hour, with 15 minutes of an educational and goal setting component. You will be accountable to your trainer and group and will be learning the WHY behind your training.

Call us today to book in, space is limited! 604-990-3476

It's Heart Month!

KEEPING YOUR HEART HAPPY AND HEALTHY

By understanding the risk factors of heart disease and making certain lifestyle choices, heart disease can be prevented.

Your heart is a veritable life-support machine. Love it and take care of it, and your heart should be good for a long and healthy lifetime. But abuse it and you may be in trouble.

According to the Heart and Stroke Foundation of Canada, cardiovascular disease accounts for more deaths in Canada than any other disease. Recently, 35% of all male deaths were due to heart disease or stroke, and 37% of female deaths! So it’s a myth that women don’t get heart disease.

Here’s the good news… There’s a lot you can do to prevent heart disease.

Medical research shows that heart disease is primarily a lifestyle illness where the risk can be reduced by making appropriate choices. And it’s really not that complex. Healthy eating, exercise and not smoking can control many of the factors that lead to heart disease. The question is, are you at risk…and what can you do to keep your heart healthy?

WHAT IS CARDIOVASCULAR DISEASE?

The Heart and Stroke Foundation defines cardiovascular diseases as diseases or injuries of the cardiovascular system, the heart, the blood vessels of the heart and the system of blood vessels (veins and arteries) throughout the body and in the brain. Stroke, which is also considered a cardiovascular disease, is the result of a blood flow problem to the brain.

THE RISK FACTORS

High Blood Cholesterol Levels – Too much “bad” LDL cholesterol is a risk factor for the development of “plaques” or blockages in the arteries , including the arteries which supply blood to the heart muscles. When these plaques rupture they may shut off blood supply to the heart muscle causing what we call a “heart attack”

High Blood Pressure – Puts unwanted strain on artery walls and on the pump. A reading of 140/90 or above is generally thought to put you in the risk zone. However, numbers can fluctuate so it’s best to talk to your doctor.

Smoking – Every puff of a cigarette reduces the amount of oxygen your heart receives. In addition, it exposes your lungs and heart to toxins created during the burning of tobacco.

Obesity – Obesity is considered a major risk factor for heart disease. People who are more than 30% over their ideal weight are more likely to develop coronary heart disease and stroke.

Diabetes – Puts women and men at a higher risk of heart disease. High blood pressure and high cholesterol go hand in hand with diabetes.

Stress – Stress, anger and feelings of hostility are often associated with unhealthy activities such as smoking, overeating and excessive drinking, all risk factors for heart disease.

Age – The older we get, the greater the risk of heart disease. But it’s different for men and women. Men start being at higher risk for heart disease in their 40s, while for women it’s usually in their 50s after the menopause. By age 75, the risk is about the same for both sexes.

Family History – If one of your close relatives suffered from heart disease early in life, you may be at greater risk. So, it’s particularly important to take preventative measures.

WHAT YOU CAN DO TO REDUCE YOUR RISK:

Don’t smoke. If you stop, no matter how much you’ve smoked in your life, your risk is reduced over time until there’s almost no added risk at all. More good news! Not smoking may also increase the amount of “good” cholesterol in your blood.

Exercise. Your heart is a muscle, so the more you use it, the stronger it gets. And exercise is probably the best way to raise your “good” HDL cholesterol level, decrease your blood pressure, reduce stress and help you keep your weight down.

Eat healthy and well. A healthy diet can’t always replace pills or medical intervention, but it can help you reduce your risk of heart disease. Eat more fruits, vegetables and dietary fibre.

Opt for lean white meats and fish, which offer the added benefit of omega-3 fatty acids. Limit sodium intake to a level teaspoon, or less, of salt a day. If you use oil, choose monounsaturated fats, like olive or canola oil, rather than butter. And limit the amount of that, too.

Control your weight. But avoid fad or miracle diets. The best way to keep a healthy weight is to eat a balanced diet, control your portion sizes, reduce fats and sweets, and exercise regularly.

Drink alcohol in moderation. Some studies show that moderate alcohol consumption – no more than two drinks a day – can reduce the risk of heart disease. However, remember moderation is the key. Over-consumption can increase your blood pressure, the risk of heart disease, and may increase your odds of problems in other areas.

Reduce stress. If you have a lot of stress in your life, from job, family and other responsibilities, learn to let some things go. Cut yourself some slack. Get the support you need.

Investigate low dose ASA therapy. If you’ve experienced angina or had a heart attack or stroke, your doctors will most probably prescribe preventative ASA heart therapy. However, if you’re taking low dose ASA for your heart, many doctors recommend TYLENOL* acetaminophen for pain relief because it doesn’t irritate your stomach or interfere with ASA preventative therapy. Check with your doctor before starting a daily ASA routine.

Have regular medical check-ups. That’s when your doctor can measure your blood cholesterol, check your weight and blood pressure and test you for diabetes. Using a scoring system called Framingham Risk Scores, your doctor can assess your 10-year risk of developing heart disease. And if there are danger signs, you can start taking preventative action early!

Keeping your heart happy and healthy is all about making the right choices, how you exercise, what you eat and living a positive lifestyle. If you have questions, be sure to talk to your doctor. And for all kinds of great information about your heart, heart disease risk factors, and healthy living tips, you can also visit the website of the Heart and Stroke Foundation of Canada at www.heartandstroke.ca.

Beautiful City of Ours

Take a moment .....click on the title of this blog .....and enjoy an incredible view of Vancouver in all her glory.............Bring on the games!!!

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!

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.

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.

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.

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!