Everybody is on a diet. Some diets are just better than others. One of the difficulties in maintaining a healthy diet today is due to the abundant temptations and opportunities for overindulgence of food. Good food…really good food. When all of the choices and quantity is under your nose, how do you say no? The reality of it all is that one-day it will catch up with you. You will look back and wonder where the extra 20 or more pounds came from. By then you may not have the health or fitness to assist in the weight loss and your battle with food will take on a new dimension.

If you want to drastically lower your risk of lung cancer you would avoid smoking altogether. If you wanted to retire by the age of 55 you would live with less now to live with more then. If you want to get the best resale price on a car you have to treat it like it is always up for sale until the time actually comes to sell it. Preventive behaviour is also the answer for keeping a healthy weight throughout your life.

Eating Out
It happens all the time. Not just at restaurant but business functions, barbecues, coffee breaks, pot lucks, bridge, meetings. The temptations are everywhere. Eating away from home can undermine the most determined. When you are with friends and family, split orders. Meals are far too large for what most require. When splitting plates is not appropriate, such as a business meeting order half sizes or appetizer choices in place of a main course. Select a setting that offers a calorie conscious menu and avoid places that present an abundance of showcase indulgences that are calling your name as you are being seated. Stay away from fast food venues. If it can’t be helped, help yourself by choosing small sizes and fewer items. Make a promise to yourself at a buffet to have only one desert accompanied by fresh fruit for the filler. Treat yourself to Sunday brunch only once a year and go wild. Choose roasted, baked, broiled or grilled and seldom fried. Always ask for your dressing on the side. Avoid the dip sauce when ordering pizza…what were they thinking?

Skipping Meals
Try not to ever skip a meal. Especially breakfast. A growling stomach can overpower the strongest will. Smart snacks in between meals keeps the hunger at bay so you eat more sensibly at mealtime. It is also a way to keep not only your physical energy up but also your mental discipline. Don’t be afraid of self-talk. It is amazing what you can talk yourself out of or into.

Lead us not into temptation
If you are struggling with diet and weight loss, why even put yourself in a situation where you are fighting for control. Avoid situations that make it more challenge than you can handle. Never shop on an empty stomach, or let yourself become so hungry that you want to eat the box the food came in. Eat dinner before a party so you avoid snacking on junk all night. Avoid more than one alcoholic drink on a school night. You know the drill. Be conscious of what you are doing with food and drink by paying attention.

Get a life
Really. Being busy especially active hobbies helps keep the unwanted pounds at bay. Be an active participant in your own life and many of your issues with eating will miraculously get pretty slim.

Congratulations to Teri-Lynn and Adam on the arrival of new daughter Mekenna! All is well with the threesome and we await photos and details to share with you!!

Awesome effort for a full house in our ‘chicks’ dryland training boot camp. A solid group putting it out there. Great to learn some new exercises, get the heart rate up and just wondering how your butts are feeling today?

A reminder to bring clean footwear to help keep the dirt where it belongs…on the trails. Bring a small workout towel and water bottle.

The weather is getting so mild, if you have a headlight for your bike, ride to session so you get a good warm up in if you can. If you can’t come a little early and hop on the cardio machine to grease your joints.

Speaking of dirt. Get your tires wet this weekend. Or get your bike into Venture Gear for a tuneup. Get on the saddle and introduce your sit bones to a good solid parking.

We’de like to hear how you are feeling today and what you thought of your first session. Click comment below and have your voice.

If you are on facebook, please click our link below and become a fan. Get all the goods on the ‘chicks’ and start any discussions on things you’de like to know and grow on and we’ll help you out.

Thanks again for coming out! See you next week.

REGISTER FOR SKILLS CLINIC HERE
REGISTER FOR BIKE & BODY WORKOUT HERE
REGISTER FOR WHEELIN WEDESDAY GROUP RIDE HERE
RIGISTER FOR TARMAC TUESDAY HERE

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‘CHICKS’ UPDATE:

If you are new to our program; CLICK HERE for full details on riding with the ‘chicks’ program.

We kick off our season with an open house and fashion show with Venture Gear Bikes Friday April 23rd.
Reunite with ‘chicks’ from past and make new friends. Enjoy a preview of fashions fit for ‘chicks’, refreshments and time out from your hectic schedules. Draw prizes to boot! In fact this is the weekend for Mom so claim your mother’s day gift early and plan the weekend to include:

Mountain Bike SKILLS CAMP

A day not to miss!
Join the experts from Shaums March Madness Training Camps.

We loved them last year and this year we get them to ourselves. This full day will be super fun and have you ‘one with your bike’ before the season starts!
LIMITED REGISTRATION Learn More or Register Now

Get Tuned! - Bike Basics Maintenance Clinic

Thanks to the boys at Venture Gear Bikes, we will have all the basics covered to tackle any hiccups on the trails or road this year.

A must for all ‘chicks’. You know I’m going to make you change your own tire at some point out there.
Grab a gal pal and get ‘tuned’.
Learn more or register here. Space is limited

NEW this year!

The ‘chicks’ take to the tarmac Tuesday’s. Ride Kelowna with other ‘chicks’ who are looking for a regular group ride, encouragement to improve their fitness levels and routes to add to their fitness rides.

Lead by seasoned riders, this is a no drop ride and open to ‘chicks’ only of all non competitive levels.

Learn More or register

‘Chicks’ in the Sticks Wheelin Wednesday’s group ride back and on track. We expect bigger numbers this year and two solid groups. One for new beginner riders and another to challenge last years crew to the next level! If you are already a rider with basic skills and looking for company and a continued challenge join ‘the chicks’ weekly learn more or register here

Christine is back! Spring into our next yoga program!

Join Team Fitness for a 8 week yoga series. All levels welcome!

To Learn More CLICK HERE.

Boomers are in worse shape than seniors!

Yes; you born from 1947 to 1966. These Boomers, who are overweight or obese and inactive, see themselves living long into retirement, longer than the generation before them.

Here are the cold hard facts: One third of Canadian deaths are heart or stroke related. Obesity and inactivity puts you at a higher risk for diabetes, stoke and heart disease. Ten years from now half of the Canadian population will be over 40. In the near future we could have a heart health care crisis on our Nations hands.

The recent results from a poll done by Investors Group indicate: “2,170 Canadians, baby boomers have strong intentions to remain in the workforce, with 65% of respondents in the 45-64 age group saying they plan to work in their retirement years.” They indicated that theses boomers are expecting to be in good physical health to support their intention to stay working into their retirement. However; of those that retired early, 21% said that the reason they retired was due to a health condition.

If you are part of the solution keep up the good health and we’ll see you into your 90’s, living great life in those long years. Those of you who are the one in three Canadians who is obese, it’s time for a reality check.

You may have the time and the money now but do you have the body to do the things you’ve always looked forward to retirement for? Not the quality of life I’m sure you want in your kick your feet up, have money to spend with minimal responsibility years!

Rounds of golf, travel, playful time with grandchildren, new hobbies, volunteering and all those things you’ve been putting off for decades takes energy, vitality, flexibility, agility, endurance and strength. Maybe you are doing all of these things now. But, are you doing them all with ease? Are you participating pain free, no shortness of breath with energy to spare at the end of the day? Or, is it effort? So much effort that you give up with the thought, or start and fade very fast.

You can and should reverse the effects of years of unhealthy living? But you had better get moving, literally. It’s spring. Get back your bounce and commit to get healthy. Here are a few quick tips to get you moving in the right direction.

• Visit your physician for a full examination and clearance
• Spend some of that hard earned retirement money on getting the
answers to getting and staying healthy under your own steam
• Ask the experts
• Make a plan
• Get moving and stay moving
• Move more often for short periods at less intense exercise
• With guidance, add weight resistance exercise progressively to
your routine
• Choose a pace that your fitness level dictates, not your age.
• Increase every day activity along with planned exercise
• Choose activities that are fun and fit with your lifestyle.
• Encourage other family members to come with you
• Be sensible about your choices but try new things
• Be prepared for new activity and give it a chance
• Start Today

The best years are still ahead of you. You worked hard to get here. Spend the time, energy and money on yourself now so you add years and quality to the good life ahead!

The last of our treks ended with a small but mighty group. Thanks ladies for pushing through to the end. We had a most enjoyable night again with mild temperatures.

Telemark will be closing the doors this week, so we’ll take our cue from that and mark that as the official close of our ‘chicks’ snowy trek program.

Thank you to our sponsors for making this program possible!

and to our coaches Cory and Liz. Whose coaching was greatly appreciated!

UP NEXT:
BE READY! Get the jump between seasons.
DRY LAND TRAINING STARTS March 24th @ 7pm. 5 spots remaining!

Try a free class next Wednesday March 17th @ 7pm to ‘chick out’ the program
first come first in: contact info@teamfitnessbc.com to reserve your spot!
no experience necessary - all fitness levels welcome!

CLICK HERE TO REGISTER OR LEARN MORE ON MOUNTAIN BIKE GROUP PERSONAL TRAINING

If you are looking for a great event to attend on Wednesday this week CLICK HERE

Chick out your photos on facebook!

‘Chicks’ in the Sticks Slide Shows

‘Chicks’ Winter Wednesday Snowy Trek

‘Chikcs’ Wheelin Wednesday Mountain Bike Treks

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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

It is seldom that we find someone from the LA Times writing a most favourable account of a Canadian experience.

You would have thought that it was a Canadian hitting the keyboards. My experience at the games was fantastic, spectacular and one that will not likely be repeated.

It is great to see that our visitors enjoyed the same experience!
CLICK HERE to read more from the LA experience! It’s worth a read to the very end!

When are you taking yours?

As you get ready to embark on a sunny trip south this may be an excellent time to start a new fitness habit, kick it up a notch or settle into your present routine and enjoy the process instead of the usual ‘can’t wait till its over’. You can no longer use the excuse I have no time. Relax, enjoy and plan for some holiday fitness. You’ll have more energy on your trip away and come back home refreshed, energized and free of unwanted pounds often gained in the lap of luxury.

Hotel Fitness
More and more hotels and resorts are prepared for the fitness traveler. Many house their own gyms or associate with local fitness centres in order to attract patrons. When you are planning your trip, select a hotel that will provide you with the opportunity to keep fit. Many hotels often charge for the use of their gym and some can be as high as $20 per visit. Get the hotel to include gym passes or plan the expense. Business travelers, remember you can expense it. Your company should be thrilled you care enough to stay fit on the road.

Fitness Vacation
Another sure-fire way to stay fit on your holiday is to select a fitness vacation. Cycle, kayak, hike or golf (without the cart) to see the sites. There are many companies who now offer adventure vacations that include extreme activities including mountain climbing, off road biking horseback riding, orienteering or a combination of them all. If this all sounds like far too much work for a holiday then select resorts that inclusively offer windsurfing, fitness classes, dance lessons, volleyball and other activities conveniently offered all day long. The likeliness of you penciling yourself in for a workout are far better when there are numerous options to choose from and they involve socializing and fun.

Kid Fit
Take your children’s lead on vacation. Keep up with them for a few hours each day. Have fun, get wet and dirty, and make some great memories and big points with your youngsters while burning lots of calories. Replace the phrase ‘maybe later’ with ‘let’s do it’ when the kids say come on Dad/Mom. Adopt the attitude of anything goes and your never too old. You might feel a little stiff from the child like play, but then you can treat yourself to a relaxing massage. You are after all on holiday!

Weight Management
Unless you are at a weight loss spa, now is not the time to hope to lose any weight. Even though you have the time to exercise and are burning more calories, chances are you are overeating. Try to avoid or limit your trips to buffet meals. Select a table as far away from the buffet as you can. When you over indulge you often feel lethargic making it near impossible to get involved in activities unfolding before you. Eat less more often to maintain blood sugar levels and stay as active as you can so you can splurge when you can’t resist the decadent temptations that await you.

If you have made fitness and activity a part of your lifestyle there is no reason to hang it up when on holidays. The only difference–on the return home it will just be a whole lot easier to fit it in! Bon Voyage!