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!

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!

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!

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.

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”

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/

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

Movember Week #3

Chris's Stache Week #3

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.