Taryn has been training with us since before we started FreeStyle Fitness and we needed clients for our practicum. Then she took some time off for her pregnancy and child raising. She has been back at it for the last couple of years and has been making tremendous gains in her fitness. She has adapted a healthy lifestyle for her and her young family. She sneaks vegetables in her casseroles and has inspired her boyfriend Cody to focus on his strength training with Nathan.
Taryn received a small gift for being our Athlete of the Month. Good job Taryn! Here are some before and after photos:
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KM: Goal: 1 full push up. I was really struggling with push ups and wanted to improve on them. Now I can do more push ups in workouts in harder positions not yet full push ups but close. Learned: ...when you work hard for a goal you get results although I've also learned that those results can take awhile to show themselves. Moving forward: I'm going to keep challenging myself by thinking of that feeling of accomplishment that I got from when I did my first and only full push up. I want to feel that again and again when I surpass my goal when I can do 10 full push ups. EC: Goal: Weight loss and fitting into jeans. ...my weight had gone down in the beginning but has been the same now for a think a month . I feel more toned and in shape and my jeans fit!... By the way I am wearing my great cargo pants today Learned: ...having the challenge has made a positive difference on how I feel, eat and of course the amount if water I drink . Moving forward: I will continue with my sit-ups and cardio and persevere to get those arms and back toned !
Torie has been training with us for two years at Nestor Elem. Torie works full time as a teacher in the District and travels in twice a week in order to make the training sessions. She always puts in a great effort and is a very impressive athlete. Torie comes from an athletic background and family. She is lucky to train with her mom who also works in the District and has been training with us consistently for the last two years.
Torie recently got married and has provided us with beautiful pictures. Torie received a small gift for being our Athlete of the Month for January. Congratulations! Theresa has been working so hard at reaching her weight loss goals. She won 2 Nights in Whistler for having the highest percentage of weight loss on our First FreeStyle Fitness Challenge in December. She is still doing awesome in the Resolution Challenge by staying on track, keeping us updated and focusing on her goals.
Theresa trains hard during her sessions and balances time in her busy work and family life to ensure she makes fitness and healthy food options a part of her routine. Good job Theresa! Holiday Survival Guide: How to Get Through the Holidays With No Regrets
Article from Twist Conditioning, Dec. 2015 Let’s face it: it is hard to stick to a healthy eating and exercise plan during the holidays. Everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites. When you add in a busy schedule filled with shopping and gettogethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned. The good news is that you really can get through the holidays without gaining weight. It will take some effort, but you will thank yourself a thousand times when January 1st rolls around and you have no regrets! Your Goal: Maintenance In order to greet the New Year without tipping the scale, it is wise to try to maintain your weight during the next few weeks instead of trying to lose. Remember: you want to enjoy the holidays, not be miserable from deprivation. This means that you will allow yourself occasional treats and splurges and keep the scale where it is rather than trying to actually decrease your weight. There are several ways to accomplish this: •Don’t skip your workouts. Even moderate intensity workouts can burn 300-400 calories per hour. You need this calorie-burn to keep up with the richer food that you will be eating. You will also be less likely to overeat if you have just sweated through a hard workout! •Eat breakfast. People who eat breakfast consume fewer calories throughout the day than those who skip this important meal. •Keep a food diary. Write down every single thing you eat—even if it is only one bite of shrimp cocktail. It is a proven fact that keeping a food journal results in better weight control than not keeping one. •Monitor your hunger. Never show up at a party or buffet ravenous—you will most certainly overeat. Drink water and have a protein-filled snack (such as nuts or cheese) before arriving. This will help you to have more self-control around the temptations. •Weigh yourself twice each week. Normally it is not a good idea to step on the scale too often, but during the holidays it’s a great way to stay on track with your goals. If you see the scale start to creep, you can immediately take steps to correct it, such as backing off your calories for a day or two, drinking more water and adding in a little more exercise. •Watch your portion size. If you have an idea of how much food you are putting on your plate, you will be less likely to overdo it. Take a look at the chart to familiarize yourself with portion sizes as they compare to your hand. •Deal quickly with leftovers. If you have unhealthy leftovers in your home, you are likely to indulge. Don’t leave them sitting around. Freeze them, give them away or toss them. It’s not worth the temptation! •Check in with your future self. Every day, speak to yourself from the future—say, from January 1. Thank yourself for doing the tough work of self-discipline during these holiday weeks. You might say something like this: “Thank you! I feel great! I’m no heavier than I was in December, I’ve stayed on track with my exercise, my energy is incredible and I’ve got the momentum to spend the rest of the winter getting in even better shape before spring gets here!” •Go public. Sound scary? It’s supposed to! Let others know what your current weight is and check in with them each time you weigh yourself. That kind of intense accountability will give you will power when the cheesecake and fudge starts showing up at the office! You can survive the holidays with no added weight gain. Remember these tips and keep a vision of what you want to feel like on January 1 in mind. It’s going to be a great holiday season! Natalie was Capt. of her High School Field Hockey Team this year and her coaches selected her as her team's Tournament MVP for the AAA Provincials.
This month she got a P.R. for the Regional FHBC Fitness Testing with a 16.5 on the YoYo Test at the Richmond Oval, yet she still wants to improve on her next test in January. Natalie has been working hard in the gym and with her nutrition, landing her currently in the top half of our FreeStyle Fitness Challenge. She just came back from a great tournament in Florida at the USA Festival. She worked her butt off on the field and had a great time with her teammates. Keep up the good work Natalie!
At this point, I don't think that repeating how detrimental sugar is to your health, well being, and weight loss goals is necessary, but I guess I just did! We all know that sugar is not good for us. Instead, I want to talk about the following:
All sugars are NOT created equal. Below is a basic overview of popular sugars.
How Sugar is Processed in Our Bodies: In today's Standard American Diet (S.A.D.) fructose is the sugar of choice. It's not that fructose itself is bad (fruit contains fructose), it is the HUGE quantities in which it is consumed that is the issue. The two main reasons that fructose is so damaging to our bodies are: your body metabolizes fructose in a much different way from glucose and the HUGE quantities in which fructose is consumed makes the negative effects that much more damaging. The burden of processing fructose falls solely on your liver. Your liver only breaks down about 20% of glucose and since nearly every cell in your body uses glucose it is normally "burned up" after consumption. So where does all the fructose go once you consume it? You guessed it, right onto your thighs...it is turned into FAT, which means more fat deposits throughout your body. What about Fruit? Fruits also contain fructose, BUT whole fruits also contain vitamins and other beneficial antioxidants that reduce the hazardous effects of fructose. Juice on the other hand is a different story and is as damaging as soda. A glass of juice is full of fructose and lacks the antioxidants and fiber. We need to just be mindful of our fruit consumption and match it with our activity level and health and fitness goals. Does sugar fit into a Supportive Nutrition Plan? Yes :-) Even though sugar (and in particular fructose) is very detrimental to our bodies, I don't think it is realistic to live in a reality where you are NEVER going to eat sugar again. However, I do feel through education, preparing your own food, and conscious and mindful eating you can DRASTICALLY cut down on your sugar consumption. Below are three tips for cutting down on sugar:
Shared from Twist Conditioning email. Lorelei is our first ever Athlete/Trainer of the Month! She is a big inspiration to everyone at Freestyle Fitness. In addition to working full time, she has a family, and teaches classes at Fitwell's as well as training groups with FreeStyle. Lorelei is a hard worker, she trains with the group from Walton twice a week and has joined us in bigger events such as running The Grand Canyon and in the Whistler Alpine Meadow Ultra. She is well on her way to meeting her incredible goal of 100 Marathons/Ultras. She has strength, endurance and speed. She keeps her boys involved in sports and they will no doubt follow in their parents' footsteps of becoming great athletes.
Congratulations to Lorelei on all of her hard work and many acheivments, she will be receiving a gift as our athlete of the month. Syd has been training with us since 2014. Over the last year she has been dedicated to overcoming injuries to excel at her Physical Requirements for York University's Lions Field Hockey Team in August. Both her running and strength have been greatly improved through her diligent training with us, but her hard work extends beyond her training with us to include training both at the gym and on the field throughout the summer to be at her best in time for the start of the season. Syd is impressive in her dedication and loyalty to her team and her teammates, as well as being a strong leader and a positive influence on the younger athletes the inspires. When Brenda first started her training with us, she had been suffering with an old knee injury that was re- injured. She was headed for surgery but because of strength training was able to stabilize and strengthen her knee, preserving the remaining cartilage and she is now able to run without pain. Brenda's annual health physicals have continued to improve. Eating a healthy diet and exercising has resulted in perfect heart health with perfect blood work and cholesterol levels. By improving her health, Brenda has eliminated virtually all heart attack precursors(3% risk ). Congratulations to Brenda for all of her hard work and dedication that led her to these amazing results!
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