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)
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.
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!
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!
Wednesday, December 23, 2009
Merry Christmas From Team Fitness
Everyone at Team Fitness would like to wish all of you a safe and happy holiday! We look forward to helping all of you achieve your new goals for 2010! "Together we will make it happen"
And the winner is...
We have a winner of our "fall out of your summer weight" challenge. Cathy Barr has lost an astounding 22 pounds! Cathy works hard every time she comes into the gym and has been dilagently following Leanne's meal advice. We are so proud of Cathy and she is an inspiration to all of us here at Team Fitness. Congratulations Cathy!
Tuesday, December 15, 2009
Christmas party: team fitness style!
Thank you all who joined us this year at our Team Fitness Holiday party, it was fun to see you all in 'real clothes'. It was so much fun and it just reminded us of what great clients we have here at Team Fitness. We hope you know how much fun we have training you on a daily basses. We've posted the pictures on our facebook page (tap the title of this post and it will take you there).
Have a safe holiday season!
Have a safe holiday season!
Tuesday, December 08, 2009
Proshop corner
As many of you know, Team Fitness has now stocked fitness products in our in-house proshop! We offer a variety of products designed to complement your workout regimen. We have pre and post workout powders and convenient to-go products. We will be receiving our stock of vitamins early this week. Spend some time after your next workout talking to one of our trainers about the best products for you.
Product of the week
New Zealand Whey by Ergogenics: This is a "top shelf" whey protein. Not only is it an Isolate, it is also one of the cleanest wheys out there. Isolate means that the whey (a by-product of dairy) has been processed down to its highest biological value. This means that the body and muscles can better utilize the proteins. New Zealand Whey is considered 'clean' because of the source of dairy that they use. New Zealand has a reputation for its highly-regulated dairy processing. They do not use growth inducing hormones or antibiotics in their dairy cows. This coupled with the filtering process used by ergogenics makes it a very high quality whey.
Wednesday, December 02, 2009
Diabetes and You
DIABETES AND YOU
Diabetes Mellitus is the name given to a group of metabolic diseases which are based around and elevated level of fasting blood glucose (Hyperglycemia). Hyperglycemia occurs because of defects in the production, secretion or use of insulin. Insulin is a hormone which is involved in a number of chemical interactions that ensure the body meets its energy requirements. Maintenance of elevated blood glucose levels can lead to an increased risk for an array of vascular diseases and neuropathies of the peripheral and autonomic nervous system. Diabetes is diagnosed by a variety of tests but most commonly your family doctor can test your blood glucose levels via one of these three methods; Fasting Blood Glucose Test (7.0mmol/L), Casual Blood Glucose Test (11.0mmol/L) or Glucose Tolerance Test (11.1mmol/L). If your blood glucose is more than or equal to these three concentrations on two occasions then Diabetes Mellitus is indicated.
Forms of Diabetes
Type I : Diagnosis of Type I diabetes usually occurs in childhood or adolescents and is caused by an autoimmune destruction of the cells responsible (β cells) for insulin production in the pancreas, and it accounts for around 5-10% of all diabetic cases.
Type II : This form of DM develops in clients which are not producing enough insulin or who are not using the insulin which is being produced efficiently enough. Type II is often (although not exclusively) associated with excess body fat, specifically upper body fat (abdomen) as opposed to total body fat. This is the most commonly diagnosed form and accounts for around 85-90% of cases.
Gestational Diabetes: This is a temporary condition which occurs while a mother is pregnant and can create an increased risk of the development of diabetes for the mother and child. This occurs in less than 5% of diagnosed cases.
Other specific origins: A small percentage (<2%) of the diagnosed cases are a result of genetic defects or are drug induced.
Prediabetes: This is the patient population which has a blood glucose level which is higher than normal but is not yet high enough to be diagnosed as type II diabetes. Fasting plasma glucose level of 5.55mmol/L -6.94mmol/L.
Metabolic Syndrome: This is another term which describes a group of conditions which increases the risk of developing Type II diabetes. If you have 3 or more of the following: High Fasting Blood glucose levels (≥5.6mmol/L ), High Blood Pressure (≥130/85mm Hg), High level of Triglycerides (≥1.7mmol/L), Low HDL (≤1.0mmol/L men or ≤1.3 mmol/L women), Abdominal obesity (40 inches Men, 35inches Women).
Risk Factors (Am I at risk?)
Age is a risk factor for Type II diabetes by itself so if you are over 40 years then you should be tested at least every three years. However if any of the following points apply to you then you should be tested earlier and more regularly.
- You have immediate family member who has diabetes
- You are from a high-risk group (Aboriginal, Hispanic, South Asian, Asian, or African descent).
- You gave birth to a baby that weighed over 4kg (9lbs) at birth
- You had gestational diabetes
- You have been told that you have impaired glucose tolerance or impaired fasting glucose.
- You have high blood pressure (≥130/85mm Hg)
- You have high Cholesterol (LDL) or Triglyceride levels in your blood.
- You are overweight (especially if weight is carried around the abdomen).
- You have Polycystic ovary syndrome, Acanthosis nigricans or schizophrenia
How to spot Diabetes Symptoms
Type II diabetes is sometimes referred to as a silent disease, because it is certainly possible to have it and not be fully aware of it. Paying attention to the potential risk factors for Type II diabetes and regular check ups with your family doctor is the best way of avoiding Type II diabetes. However there are some common symptoms that may arise which when combined with the above risk factors may provide cause for further diabetes testing. Some of these symptoms are: Frequent urination, weight change (loss or gain), dramatic loss of energy, blurred vision, frequent or recurring infections, slow healing cuts and bruises, tingling or numbness in hands or feet, or erectile dysfunction.
The Good and the Not so Good news
As you can tell from the risk factors for Type II diabetes a large proportion of the risks are lifestyle related and therefore considered changeable or reversible. If left unchecked these high blood glucose levels can lead to serious complications such as heart disease, kidney disease, vascular impairment, nerve damage, erectile dysfunction and blindness. However it is possible to live a long and healthy life by keeping your blood glucose levels and risk factors in check.
In general the fundamental goal for diabetes management of controlling glucose levels is attainable through healthy diet, exercise and in more serious cases medications (oral hypoglycemics or insulin). Exercise has been found to improve glucose tolerance, increase insulin sensitivity (absorption into muscles for use), decrease insulin requirement and HBA1C levels, not to mention the well known improvements for Cardiovascular disease risk factors (e.g. lipid profiles, blood pressure, body weight, and physical function). There fore increased activity is a must in any diabetes suffer or at risk person.
Since Diabetes Mellitus does have such close links with Cardiovascular, renal (kidney), nervous, and visual system illnesses it is highly recommended that if you are at risk or have been diagnosed with Diabetes that you get medical approval from your Physician prior to engaging in a exercise program.
Once you have received your clearance you can be sure that your new lifestyle changes, exercise routines and eating habits will lead you to feeling great inside and out for many years to come.
“Together we can make it happen”
Diabetes Mellitus is the name given to a group of metabolic diseases which are based around and elevated level of fasting blood glucose (Hyperglycemia). Hyperglycemia occurs because of defects in the production, secretion or use of insulin. Insulin is a hormone which is involved in a number of chemical interactions that ensure the body meets its energy requirements. Maintenance of elevated blood glucose levels can lead to an increased risk for an array of vascular diseases and neuropathies of the peripheral and autonomic nervous system. Diabetes is diagnosed by a variety of tests but most commonly your family doctor can test your blood glucose levels via one of these three methods; Fasting Blood Glucose Test (7.0mmol/L), Casual Blood Glucose Test (11.0mmol/L) or Glucose Tolerance Test (11.1mmol/L). If your blood glucose is more than or equal to these three concentrations on two occasions then Diabetes Mellitus is indicated.
Forms of Diabetes
Type I : Diagnosis of Type I diabetes usually occurs in childhood or adolescents and is caused by an autoimmune destruction of the cells responsible (β cells) for insulin production in the pancreas, and it accounts for around 5-10% of all diabetic cases.
Type II : This form of DM develops in clients which are not producing enough insulin or who are not using the insulin which is being produced efficiently enough. Type II is often (although not exclusively) associated with excess body fat, specifically upper body fat (abdomen) as opposed to total body fat. This is the most commonly diagnosed form and accounts for around 85-90% of cases.
Gestational Diabetes: This is a temporary condition which occurs while a mother is pregnant and can create an increased risk of the development of diabetes for the mother and child. This occurs in less than 5% of diagnosed cases.
Other specific origins: A small percentage (<2%) of the diagnosed cases are a result of genetic defects or are drug induced.
Prediabetes: This is the patient population which has a blood glucose level which is higher than normal but is not yet high enough to be diagnosed as type II diabetes. Fasting plasma glucose level of 5.55mmol/L -6.94mmol/L.
Metabolic Syndrome: This is another term which describes a group of conditions which increases the risk of developing Type II diabetes. If you have 3 or more of the following: High Fasting Blood glucose levels (≥5.6mmol/L ), High Blood Pressure (≥130/85mm Hg), High level of Triglycerides (≥1.7mmol/L), Low HDL (≤1.0mmol/L men or ≤1.3 mmol/L women), Abdominal obesity (40 inches Men, 35inches Women).
Risk Factors (Am I at risk?)
Age is a risk factor for Type II diabetes by itself so if you are over 40 years then you should be tested at least every three years. However if any of the following points apply to you then you should be tested earlier and more regularly.
- You have immediate family member who has diabetes
- You are from a high-risk group (Aboriginal, Hispanic, South Asian, Asian, or African descent).
- You gave birth to a baby that weighed over 4kg (9lbs) at birth
- You had gestational diabetes
- You have been told that you have impaired glucose tolerance or impaired fasting glucose.
- You have high blood pressure (≥130/85mm Hg)
- You have high Cholesterol (LDL) or Triglyceride levels in your blood.
- You are overweight (especially if weight is carried around the abdomen).
- You have Polycystic ovary syndrome, Acanthosis nigricans or schizophrenia
How to spot Diabetes Symptoms
Type II diabetes is sometimes referred to as a silent disease, because it is certainly possible to have it and not be fully aware of it. Paying attention to the potential risk factors for Type II diabetes and regular check ups with your family doctor is the best way of avoiding Type II diabetes. However there are some common symptoms that may arise which when combined with the above risk factors may provide cause for further diabetes testing. Some of these symptoms are: Frequent urination, weight change (loss or gain), dramatic loss of energy, blurred vision, frequent or recurring infections, slow healing cuts and bruises, tingling or numbness in hands or feet, or erectile dysfunction.
The Good and the Not so Good news
As you can tell from the risk factors for Type II diabetes a large proportion of the risks are lifestyle related and therefore considered changeable or reversible. If left unchecked these high blood glucose levels can lead to serious complications such as heart disease, kidney disease, vascular impairment, nerve damage, erectile dysfunction and blindness. However it is possible to live a long and healthy life by keeping your blood glucose levels and risk factors in check.
In general the fundamental goal for diabetes management of controlling glucose levels is attainable through healthy diet, exercise and in more serious cases medications (oral hypoglycemics or insulin). Exercise has been found to improve glucose tolerance, increase insulin sensitivity (absorption into muscles for use), decrease insulin requirement and HBA1C levels, not to mention the well known improvements for Cardiovascular disease risk factors (e.g. lipid profiles, blood pressure, body weight, and physical function). There fore increased activity is a must in any diabetes suffer or at risk person.
Since Diabetes Mellitus does have such close links with Cardiovascular, renal (kidney), nervous, and visual system illnesses it is highly recommended that if you are at risk or have been diagnosed with Diabetes that you get medical approval from your Physician prior to engaging in a exercise program.
Once you have received your clearance you can be sure that your new lifestyle changes, exercise routines and eating habits will lead you to feeling great inside and out for many years to come.
“Together we can make it happen”
For more information and great links Go to:
Canadian Diabetes Association www.diabetes.ca/
American Diabetes Association www.diabetes.org
Type II Diabetes http://diabetes.about.com/
Monday, November 23, 2009
Why You Shouldn't Skip Leg exercises
To take inches off your waist, work the muscles below your belt! In a new Syracuse University study, people burned more calories the day after they did lower-body resistance training than the day after they did upper-body. "Leg muscles like your quads and glutes generally have more mass than the muscles in our chest and arms", says study author Kyle Hackney, Ph.D.(c). "Work more muscle, and your body uses more energy to repair and upgrade it later." The best approach? Hit every muscle each workout!
Men's Health Magazine: September 2009
Tuesday, November 17, 2009
Movember Week #2: Chris's Stache
Thank You everyone for your support! I have raised over $1000, and as a team TF has raised over $1200. Keep the donations coming, there is still 2 weeks left in Movember.
Team Fitness NEWS
Team Fitness now has a pro-shop stocked with all your fitness needs. We’re stocked up on protein, bars and pre and post workout drinks. Next time you’re in for your workout pick up a post workout shake, it will help build Fat Free Muscle mass which leads to greater fat metabolism. Did you know that one pound of active muscle burns 50 calories a day? The more muscle you build, the more calories you burn at rest and protein supplementation can aid in building that o’ so important muscle.
Now, when you buy an individual package of Myo-Fusion Whey you receive a free shaker cup! (while supplies last)
News: Team Fitness trainer Lexi Harris is going to begin on a new and exciting journey… with Leanne as her mentor and guide, Lexi will train for a fitness competition. Leanne has many years of experience as a competitor and coach and is excited to make Lexi her new pet project. Follow Lexi’s progress and keep her accountable by asking her how it’s going next time you are in the gym. More information and pictures to come!
Now, when you buy an individual package of Myo-Fusion Whey you receive a free shaker cup! (while supplies last)
News: Team Fitness trainer Lexi Harris is going to begin on a new and exciting journey… with Leanne as her mentor and guide, Lexi will train for a fitness competition. Leanne has many years of experience as a competitor and coach and is excited to make Lexi her new pet project. Follow Lexi’s progress and keep her accountable by asking her how it’s going next time you are in the gym. More information and pictures to come!
Tuesday, November 10, 2009
Fall out of your Summer weight Challenge!!
41 Days Remaining in our Weight Challenge!!
Keep up the focus and get in those extra workouts when you can!
Holidays are arriving and your committment now will allow you to enjoy more later!!
And Remember....Winner recieves a Massage and Two Free Training Sessions!!
Tis the Season to reach your goal!
Together we will make it happen,
Team Fitness
Doug's Stache
Growing strong Doug!!!
Keep it up guys!!! You are now at $325!!
Great Stache, Great Cause....Donate, Donate!!
Click on link below to support the team!
http://ca.movember.com/donate/your-details/member_id/273434/
Saturday's Circuit A Big Success!
Once again Saturday's circuit is a big success! We are now reaching our 10 person capacity week in and week out. For those who have not experienced the pleasure, sign up fast as we are now filling up quickly. We hope to see some new faces on Saturday!
$300 So far......
Thank you to everyone who has donated so far! We've raised $300 and there is still plenty of time. http://ca.movember.com/mospace/273434/
Monday, November 09, 2009
Tuesday, November 03, 2009
For The Guys
We have decided to join a global movement that is bringing much needed attention to prostate cancer. We are doing this by growing a Moustache this Movember, the month formerly known as November. Our commitment is to grow a moustache all November to change the face of men’s health and we want you to join us.
The funds we raise during our Moustache journey go to Prostate Cancer Canada.
What many people don’t know is that 1 in 6 men will be diagnosed with prostate cancer in their lifetime. Prostate cancer is the most common cancer to afflict Canadian men with 25,500 diagnosed and 4,400 dying from the disease each year. Facts like these have convinced us to get involved.
To join or donate the Movember team called Team Fitness go to
http://ca.movember.com/register/57606
Once registered you’ll be sent all the information needed to get donations and get growing as part of our Movember team.
Learn more about Movember by watching the Intro Video at http://ca.movember.com
Together we can change the face of men’s health.
The funds we raise during our Moustache journey go to Prostate Cancer Canada.
What many people don’t know is that 1 in 6 men will be diagnosed with prostate cancer in their lifetime. Prostate cancer is the most common cancer to afflict Canadian men with 25,500 diagnosed and 4,400 dying from the disease each year. Facts like these have convinced us to get involved.
To join or donate the Movember team called Team Fitness go to
http://ca.movember.com/register/57606
Once registered you’ll be sent all the information needed to get donations and get growing as part of our Movember team.
Learn more about Movember by watching the Intro Video at http://ca.movember.com
Together we can change the face of men’s health.
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