Wow! 25 Chicks joined us for Snowy Trek opening night! Great fun, warm temperatures and good snow made for an exceptional night!
Thanks to those of you who brought new chicks out and great to see so many chicks returning from years past! Read the rest of this entry »
“What we call failure is not the the falling down, but the staying down” Mary Pickford
We’ve all attempted at one time or another to succeed at a lifestyle change. Lose weight, get our 8 hours sleep, stop smoking, eat more fruits and vegetables, reduce fat in our diet, take our vitamins daily, floss daily, the list is endless.
No matter what you have tried and failed at, let it not defeat you from trying once again. The past 8 weeks Team Fitness Personal Training facilitated a lifestyle challenge. Inspired by the biggest loser this challenge didn’t resemble the reality TV program in any fashion. Much more than a weight loss camp, our challengers busted poor lifestyle habits, discovered fitness benchmarks and then worked at improving those scores. They became educated on nutrition and most of all they became accountable to themselves, not a couple of hard nosed trainers looking for TV ratings.
Some excelled and had weekly success while others struggled daily. Congratulations to those who excelled. You are to be commended. Those who fell short of their goals however; you need not despair. Everything that you learned along the way is in your archive and can be pulled out in a heart beat to be used when you pick yourself back up, regroup and set the next goal of lifestyle change.
If you stay down and never attempt to reach the lifestyle goals you set, that will be considered failure. Every day is a new day for new beginnings, new triumphs, perhaps another failed attempt. Nonetheless, each time you pick yourself back up is one more success than the day before.
So, keep working toward positive lifestyle change. One day you will reach the goal, check it off your list and start on the next one. We look forward to encouraging you onward and sharing in your next triumph!
HEY MY FIT OLYMPIANS, JUST WANTED TO FIND OUT WHAT IS MOTIVATING YOU THIS CHALLENGE? IF YOU HAVE ANY INTERESTING OR COOL STORIES TO SHARE WITH OUR CREW OF CHALLENGES, FEEL FREE TO ADD IN YOUR RESPONSE.
SHAN
Congrats to all of you for stepping up to the challenge!
The games now underway in K-Town at TFPT. We’ve got a solid group of challengers who are inspired to improve fitness and meet lifestyle goals.
For those of you who are looking for a sport. Ladies you may join our Chicks in the Sticks tonight for a snow shoe trek or x-country ski. Sorry boys your on your own.
Your ebook should have you directed to setting a 6 week goal. If you need any assistance on your action plan, be sure to bring it along to your next workout.
Goal not written down are dreams! So, set it to pen.
Go Canada Go!
It’s time to take action and get involved in the spirit of the Olympics!
Our upcoming 6 week challenge begins on February 22nd. We have an option for everyone…if you need a plan to keep you on track or a more involved approach to keep you accountable! View more details on our events calendar. CLICK HERE to register or receive more information.
Congratulations to all our Biggest Winners Challengers!
Most Improved Lifestyle and Weight Percentage Loss
Men
1st place - Kevin Gilbert - 6% weight loss, down 16lbs
Runner Up - Steve Ogden - 4% weight loss, down 8lbs
3rd place - Mitch Westnedge - 2% weight loss, down 2lbs
Most Improved Lifestyle and Weight Percentage Loss
Women
1st place - Cheryl Gilbert - 9% weight loss, down 12.25lbs
Runner Up - Debra Hauff - 7.3% weight loss, down 10.25lbs
3rd Place - Jennifer Bennett - 6.7% weight loss, down 9.25lbs
Most Improvements Fitness Challenges
1st place - Sandy Dore - Lee Kofoed
Runner Up - Kevin Gilbert - Victoria Richardson
3rd Place - Mitch Westnedge - Jillian Buechi and Cathy Odgen
Highest overall lifestyle points
1st place with 921 points - Sandy Dore
Runner Up with 647 points - Leona Kofoed
3rd place with 562 points - Cheryl Gilbert
Team that accumulated the most points
White Team with 3755 points
Runner up - Black Team with 3236 points
Winner Best Recipe Renovation
Jillian Buechi for her awesome pizza
THANK-YOU to our generous SPONSORS
Trail Applicances
Personal Chef Services
Latinesque Ballroom and Latin Dance Studio
The De Pieri Clinic
Coveted Designs
The Color Room
Rocky Mountain Fitness
Venture Gear
Quality Greens
The Keg Steakhouse and Bar
Gary Schweitzer
Arbonne
Ion Ways
The Chopped Leaf
Solo Bars
CLICK HERE to check out pictures from the Rap Up Party on facebook.
Thanks for achieving your best in this challenge!
Look for our upcoming challenge February 2010!
We are coming to the close of of Biggest Loser Challenge! You have all done an amazing job.
Wednesday December 9th @ 5pm is the last check in date for weigh and or challenge retests.
We will be having our ‘Rap’ in the Landmark IV building, Room II. Your final challenge will take place at the Rap, so be there to WIN!
We are excited for you and are impressed with your commitment to go for your goals!
As you know we are going to have a windup for our BL Challengers. Rather than just meet and hand out prizes on the 12th, we thought it would be great to enlist your teams in a healthy menu potluck. Here in lies your challenge.
Each team member will revamp a recipe that they have been eating and or making in the BBL days. Select your dish. Any dish you fancy. Make it one you really like and from what you have learned about healthy nutrition these past weeks, find a way to tweak it so that it is now a healthier rendition.
Team captains will be responsible for ensuring that all macronutrients are covered. Protein, Fats, Carbohydrates and Water. Team mates will send their selections to their team captains. If a dish has already been claimed, team captains will suggest another option to balance out your fare.
Team mates, the earlier you get your requests in to your captain, the more likely you will get to keep your original selection. So get on it early!
Black Team Captain: Cathy Ogden
White Team Captain: Cheryl Gilbert
Help your captains do as little as possible: be creative, think outside the box. Choose any menu item: appetizers, main dishes, dessert and any meal of the day! This is a cook off and an exercise in mindful nutrition.
You will bring your dish to our Rap Up Awards December 12th along with an index card with your old recipe on one side and revisions on the other. Test trial your recipe on your families till you pefect it!
A few tips: healthy ingredients, caloric density, nutritional density, satiation factor along with fullness factor. Think about portion size and fibre and sodium.
Let the preparation begin! GO TEAMS GO!
I keep hearing the same line over and over…can we do more abs, I want to work on my stomach! I need to lose this fat around me waist!
Sure, we can work on the abs, but if you are looking to reduce the fat in the stomach, copious sit ups, curl ups, planks and tucks are not going to have your fat dissolving if those exercises are not preceded or followed-up by an exercise and active life that sees you using up more calories than you consume in a day.
If not….you will have some mighty strong abs under a belly of mush! Make no mistake, if you have a girth measure greater than 102cm (men) and 88cm (women) even if you are doing ab exercises there is absolutely no way…none…nada…that even though your belly is hard as a rock that the bulge in front is MUSCLE! Its fat, plain and simple, lots of it. The belly is hard because the skin is stretched so tight around the fat. This is more typical in men than women.
Excessive abdominal work with a heavy load up front places an overload risk on the spine. You are under great risk for back injury. Moreover; having a high proportion of abdominal fat is a powerful risk factor for diabetes.
If you are short for time and your goal is weight loss and you wish to maximize the burning of fat, I would encourage you to skip the ab section and replace it with cardio time. All modes of aerobic exercise use abdominal stabilizers, flexors and lateral flexors. When you are doing cardio you are functionally training the abdominals aswell. Double bang for your breath and you’ll start to see that waistline get trimmer!
One of our challengers posed a good question last week. She asked how many calories are in a lb of fat and would she burn 300 calories with an hour of brisk walking?
To see my reply CLICK HERE Read Post #7
She got it and added oh and if I work a little bit harder I’ll burn more calories too. She is so right. Do not underestimate the value of a hard workout on burning calories. It is not all about portion size and number of calories consumed!
Physical activity including interval training packs a big punch on calories burned and ultimately fat lost. Have confidence in your ability to do this type of workout. If you are in a training program and have been cleared by your physician and your trainer, it is time to ramp up one of your cardiovascular workouts every week!
Interval training burns more total calories in a short period of time than long steady state aerobic training. A greater percentage of those calories are carbohydrates however, because more total calories are burned that also results in more total fat burned! Along with this you are working directly on your cardiovascular fitness and your V02. (Fitness Level) The greater your V02, the longer you hold off disease, disfunction and death!
Now thats a reason to do interval training!
So how much harder? Well, it is an individual process. And you should consult with us, or someone skilled in coaching this component of fitness; however, general room of thumb, elevate your heart rate for short bouts of work (starting with 30secs)to an intensity of 8 to 9/10. (The less conditioned you are the lower you are on the scale of 10) If you really want to work optimally, purchase a heart rate monitor a portable coach and accountability tracker. The work effort of 30secs is followed by an active rest of walking or low activity bringing the heart rate down to at least 50% of work effort for 3 to 4 minutes. Repeat a few times to start with in the middle of an aerobic session and see how it feels. Once you are handling a few intervals, steadily build them up until you are doing a 1/2 dozen. The fitter you are the more intervals you do.
Now this isn’t a fun drill! I hear you. But, the fitness transfer reward is worth it…. really!
A few cautions: Do not add this into your workout if you are new or novice to training. Build your foundation and tolerance to exercise first. Aswell, if you have any underlying conditions, including high blood pressure, diabetes, are on medication that affects your heart rate and have answered yes to any question on the PAR Q form you filled out before starting exercise. If you are working with a reputable coach they will have gone over all of that with you prior to recommending this workout plan. (that would be us)
So there you go. A fitness & fat cocktail when you work harder aswell as smarter get on it next workout!
15% DISCOUNT ON ALL HEART RATE MONITORS TILL DECEMBER 24TH!
