Gobble Gobble

I hope everyone had a great Thanksgiving weekend!

Yesterday, I trained clients in the morning and then was off to a family brunch with my homemade pumpkin pie (more on that in another post).

I then spent the remainder of the day getting some much needed rest and woke up this morning with a plan-to build even more Lean Muscle!

Did you know  that building lean muscle has the following benefits:

• Protects you from injury and illness

• Increases your metabolic rate to burn more calories while at rest

• Gives your body more shape, more than just cardio alone will do

• Improves insulin sensitivity, which allows you to handle carbohydrates better

Not only that, building your body builds your confidence.  You also walk straighter and taller with shoulders back and head help high!

So take on the world.

Hollywood Comes to New Westminster

My team and I have been hard at work for the past few weeks, in conjunction with the Canadian Cancer Society, to bring you this special event taking place on Thursday October 10, 2013 at Landmark Cinemas 10 New Westminster.

Post it, blog it, print it, share it - anyway you can!  Your assistance will be much appreciated.

And get your tickets while they last!!

Hollywood comes to New Westminster to Fight Cancer -  Thursday October 10th, 2013

Tickets are $25 and include the only lower mainland screening of the movie The Hot Flashes featuring Brooke Shields and an all-star cast who raise funds to keep a mobile mammography unit operating in their community, a glass of Hot FlashTM wine from House of Rose Winery, sweets,coffee/tea, door prizes and a raffle during the reception. 100% of all proceeds go to the Canadian Cancer Society.

Tickets can be purchased on-line at  http://thehotflashes.eventbrite.ca

Or by visiting these New West locations:

• Mid-Century Modern Home located at River Market 810 Quayside Drive
• Dublin Castle Neighbourhood Grill 319 Governors Court

Reception 6-7pm, Movie 7-9pm

Location: Landmark Cinemas 10 New Westminster,390-800 Carnarvon Street, New Westminster, BC

Info: b2bnewwest@gmail.com, 604-525-2631 http://b2bnownewwest.com

You can also link to our Facebook page to stay updated

https://www.facebook.com/pages/Spring-Cleaning-presents-The-Hot-Flashes-Fundraiser/468635583205930?ref=hl

If you have any questions, please connect with me.

The Hot Flashes Canadian Cancer Society Fundraiser co-ordinator

B2B NOW  (Network of Women) - New Westminster http://b2bnownewwest.com

Spring Cleaning for Your Mind, Body and Soul

778-323-1465

Do you "Butt Wink"?

Do you know what "butt wink" is?

No, it's not a cute term used to attract guys at the gym!

It seems to be the new buzz word right now in the weight lifting world, or maybe not, but I just heard it for the first time the other day.  Although, I already knew what it was, just not by that name.

Butt wink is a term used to describe the rounding of the lower back when doing squats, or tucking your tail between your legs.

This is a bad thing because when you round your back when doing squats, you are contracting your core muscles (specifically the rectus abdomens) which then compresses the vertebrae in your spine which could lead to injury.

Concentrate on keeping that curve in your back when squatting, making sure that you are sitting back with your butt and not leaning to far forward so that your toes are way past your knees.

Butt wink can also be caused by limited dorsi flexion in the ankle and many weight lifters use elevated heels or place weight plates under their heels to counteract this.

A little "butt wink" towards the end of your squat is fine but if it starts at the top of your squat, have a Personal Trainer help to correct your form.  Use your legs for lifting.........not your back.

Your back will thank you for it!

Correct Way                       Wrong Way

"Get Fit with Katie" Journey

Only 1 week left before your journey begins!

Sign up now and receive a discount!

Great prizes to be had at the end of your journey!

Katie's Story and her Get Fit Journey

A friend, colleague and now client approached me awhile ago about getting her health back and wanting to make exercise and a healthy lifestyle a priority again!  Here is her story and the fun opportunity we came up with to join  Katie in her Get Fit Journey

I have a personal story to share by Katie Marshall   My mother was adopted and passed away nine years ago from cervical cancer. My mother never wanted to know her biological family. Me, I’ve always wanted to know; Who am I? Where do I fit in this world? What diseases am I prone to?   So, last Christmas, I chose to participate in DNA Testing from 23andme.com     The reason I’m sharing this is to let you know how valuable and simple this DNA Test was. It helped calm some of my health fears I had most of my life especially since my mother’s passing.   Since I became self-employed five years ago I stopped exercising and the pounds slowly crept up. It’s funny how we know we need to take care of ourselves yet we try to ignore the signs of our health.   My DNA Testing Health Report showed the #1 health concern was Type 2 Diabetes. Was I surprised? Not really. But now I can’t ignore it. I need to make some changes, especially if I plan to get pregnant in the next few months!! Last week I had coffee with my friend and colleague, Robyn Murrell from Zhoosh Fitness by Design. We were chatting about how we can network with each other in order to support our complementary businesses. Health is so important, especially with your skin! I told her about my DNA Test Health Report and shared what my Doctor said about a possible High Risk Pregnancy.   Robyn and I agreed it’s time for me to make exercise a priority in my life again. I need to get physically healthy before I conceive – it may be a challenge getting pregnant at 38 and staying pregnant too! Getting healthier and dropping some weight will probably help ward off Gestational Diabetes not to mention being easier on the Baby and Me during delivery!   I asked Robyn when her next Personal Training program starts…   To my clients: My challenge to you is to make that step and join me in my Get Fit Journey with Robyn! See the details of her next Metabolic Body Conditioning Classes below. I start Tuesday August 20, 2013 @ 7am!     For ME by Katie's Grand Prize - $100 ME by Katie Gift Certificate for any PRIORI or PCA SKIN Facial Rejuvenation Treatment to who ever improves the most at the end of the Fitness Assessment. ********************************************************************************************

Summer's Finally Here and Sand Between My Toes!

Hey Everybody!

I hope you are feeling as happy as I am at the moment :)  Seem's summer has finally decide to show off her hot stuff!  Making her entrance on the Canada Day long weekend.

What is everyone doing to celebrate?

I'm taking advantage of this weekend to get caught up on business matters and tomorrow I will be heading to the beach with a girlfriend.  I actually can't remember the last time I spent a lazy day feeling the sand between my toes, reading magazines, walking in the water and probably burning my ass off!

I've been prepping food for tomorrow so that I am not temped to order food from the concessions.  Although those fries are always darn good :)  Since I was prepping for tomorrow, I decided to prep for the rest of the week.  I've got a busy week coming up and this will help me keep on track with my clean eating.

Speaking of summer finally being here, I'm announcing that registration is now open for the next Body Condition class.  It starts on July 16th, so hurry up and don't miss out!  The last session sold out.

A Post about Pee and other things

I dropped a roll of T.P in the toilet the other day.  Did you know that they swell to 2x their size????  I am so cheap that I pulled that sucker out so fast and it has been drying for the past few days.

Which brings me to the topic of the colour of  pee.  This morning I was sitting on the toilet, thinking about the colour of pee.  Now tell me, who thinks about this early in the morning?  Well, i guess I do!

Do you know how hydrated you are?  Just look at the colour of your pee.  First thing in the  morning it will be yellow.  I mean bright yellow, orange yellow, yellow yellow!

Being dehydrated will do many things.  It will make your pee dark, cause headaches, make you hungry or very tired.

When I woke up this morning, my pee was DARK!  Due to to much coffee the day before and sleeping for just over 8 hours.  Over night, your body is trying to get rid of all the toxins that you have consumed the day before.

By the time of my second bottle of water, it was clear........the pee that is!

It is recommend that you drink 7-8 glasses of water a day.  Do you really need to drink this much?  Maybe not, but most people do.  By the time I had finished my work-out this morning, I had already consumed 3 bottles of water, making my pee very very clear.

So what do I suggest?  Summer is supposed to be here, keep hydrated!  Drink as much water during the day to keep you pee clear and you will be just fine.  :)

EXCITING NEW THINGS PART 2

There have been quite a few changes taking place at Zhoosh Fitness by Design in the last few months. So what I have done is compile these changes into a Newsletter.

 I actually quite enjoyed putting this newsletter together and think that it will be a monthly thing, which will include articles I have written, "clean eating" recipes, pre and post smoothie ideas, fitness tips and work-outs and links to other great articles I think would be worth you taking a look at!

 So I hope you enjoy this first newsletter.
 

Exciting New Things Happening!

Summer’s Here Total Body Conditioning Classes coming to New Westminster!

ZHOOSH Fitness by Design, in conjunction with Total Martial Arts, is excited to announce the early morning sessions of Summer’s Here Total Body Conditioning Classes.

This small class size of 3-4 clients allows for one-on-one personalized training at a fraction of the cost!  Build muscle, tone your body, lose weight, have fun and get your summer body with an exciting mix of body conditioning moves, resistance training, boxing and abdominal work…all before your day starts!

Sessions commence June 18-July 11, 2013

Session 1: Tues & Thur 6am (8 classes)

Session 2: Tues & Thur 7am (8 classes)

Cost: $320 for 8-1 hour classes

That’s a $200 savings!

New Year's Resolutions, Procrastination and Lifting the Bar (and why I haven't been on here in so damn long!)

I don't normally make New Year's Resolutions.  

I read a statistic the other day, only about 10% of resolutions are kept and that 90% of the other 90% fail in the first week.  That is not very good odds.  I think people put to much faith in them and don't do anything to follow through.

This year I have decided to make 3 resolutions because I want 2013 to be the best year yet!  I'm not going to tell you what 2 of them are because they are very personal and as a CPT, you would probably keel over when you heard them.  But this one I will share with you:

I am going to commit 110% to both diet and exercise in 2013!  I am committing once and for all to start the rest of my life healthy!  I am going to be my biggest TRANSFORMATION to inspire others.  I know it will take hard work and dedication and yes, I will fall  down.  But.......I will pick myself up, forgive myself and love myself.  It's going to take a lot of discipline but I am ready.