This can be a really tough time a year for our clients, and often even tougher for people who haven’t incorporated a regular exercise and nutrition program into life.
If you’re reading this I know you have an interest in taking care of yourself, losing weight, and looking and feeling great.
Our bodies are mostly perfect.
What I mean by that is as long as we do some of the right things they kind of chug along and treat us pretty well without major positive or negative change.
When we work hard to do as much of the right things as possible we’re rewarded with rapid positive change.
And when we have poor or bad habits long term…
Well you get my drift.
But my team and I, we believe that being “healthy” is about more than just exercising and eating right (though those are very very important.)
It’s also important to maintain your emotional and spiritual health.
Now there’s many ways to do that, but since the holidays are here let’s focus on that.
Christmas is a special time, it’s a time for family, friends and loved ones, but it’s also filled with late nights, social gatherings, and delicious (but not so body friendly) food and beverages.
It’s common during the holiday season for people to gain as much as 8lbs, even worse is this 8lbs often sticks with them long term.
That’s the bad news.
But here’s the good news, it’s easy to avoid.
1) Just stay active.
Your workout schedule may not be consistent through the holidays, and your workouts may not be as great, but it doesn’t matter, just keep fitting them in the best you can.
If you normally exercise 3 to 6 days a week, don’t worry if some weeks this is less.
Our bodies function on long term consistency, a couple missed workouts a week or two here and there have little impact on the long term outcome.
When you’re just starting it may feel like it, but remember living and looking the way you want is a marathon not a sprint!
By working out even sporadically throughout the holidays you will reduce the likelihood of holiday weight gain by more than 70%. (And what you do gain will be easier to use.)
2) Keep eating at least 5-6 different times per day.
It’s common for people to indulge on a little too much food throughout the holidays. (I know I will.)
And it seems logical that when you do overeat to then wait a longer period before eating again, metabolically this is about the worst thing you can do for yourself.
Every time we consume something with calories our digestive system must go to work, spending energy to break it down.
This leads nutrients to our blood stream and delivery to our cells, and along with it an elevated metabolic rate.
By continuing to eat frequently you ensure you can maintain the highest metabolic rate through the holidays, further enhancing the ease of which you’ll rid yourself of any holiday weight gain in the New Year.
Hydration is always the key to physical feeling, and even weight loss.
Without adequate hydration our metabolism just can’t function optimally no matter how well we may eat or exercise.
But if you consume any alcohol when you socialize this holiday season water is even more critical.
You see alcohol severely suppresses both metabolic and immune function. It does so fairly rapidly with as little as only a couple ounces (look how powerful it’s effects are on the Cerebellum and affecting our balance, cognition, and reasoning in the short term.)
Our liver can only process alcohol at a slow rate, and alcohol additionally increases the rate at which we become dehydrated.
If you’ve ever felt the headache the day after this is most commonly associated with dehydration.
Even though you may no longer feel the effects of the alcohol your metabolism is still suppressed.
By working hard to consume even more water than usual you can slightly increase your rate of detoxification allowing the metabolic and immune suppressing effects of alcohol consumption to be mitigated a little faster.
These three things, even for someone just starting to exercise just a as the holiday season begins will drastically reduce your likelihood of holiday weight gain.
For the regular exerciser, well it’s just a little reassurance that it’s ok to let your habits slip, as that’s why we work so hard all the time, to have the ability to deviate and make the most of these important social times.
Now that you understand how to manage your physiology with these three simple steps I urge you to make the most of the season.
Put family and friends first, enjoy all the time you can with them, as these relationships will contribute greatly to your health!
Always here to help!
In the second event in our series of Community Connections we go global!
In partnership with Samaritan’s Purse we will be collecting items for the Operation Christmas Child program.
Each week we will be collecting items to pack the 100 Shoeboxes we have! These will be for boys and girls ages 4-8.
Week One – Toys
Week Two – Collection Health
Week Three – School Items
Week Four – Cards and Games
Make sure to check out our Facebook Event page! Click here for more details!
As a community I know we can affect great change not only within Central Alberta but the world!
Over the next year One to 1 Fitness will be launching a series of events to promote health, fitness, and well-being. We believe that it is important to establish strong and healthy communities and that we all have a responsibility in that venture. Our Community Connection events are a way for our membership and community to get involved and help us move forward in our commitment to enhance health lifestyles.
Our first event in the series will be on November 3rd, 2015. We are inviting clients and their families, and friends for a night of fun, learning, and inspiration. We will have a number of vendors with a healthy lifestyle in mind geared to helping YOU!
Some of the Community Participants:
Maple Tree Gluten Free Bakery
Athletic Therapy – Josh Calderon
Displays from Sugar Shocker and Dogs with Wings
and many more!
We are also lucky enough to have our client Tammy Cunnington coming to speak to us that evening. Tammy has recently competed on the International Stage through the Para Olympics and has a story that will be sure to inspire you 🙂
If you know anyone that wants to find new ways to get healthier, that enjoy learning and having fun, meeting new people, and just getting out of the house… This event is for you 🙂
I believe that the accountability and support aspects are absolutely key for you to attain your goals.
We have all created goals, set a plan, and have taken action…
but what are the missing ingredients to this plan?
What happens when you lose motivation?
What happens when a stressor or roadblock comes up?
Even as a personal trainer, I have my own coach.
I may have the knowledge but I believe as humans we are terrible at keeping ourselves accountable.
when you have a bad weekend and you were suppose to hop on the scale on Monday, do you?
No!. You spend all of Sunday and Monday morning rationalizing with yourself that you shouldn’t.
“Well it’ll be the same or worse, right? Why even look!?”
But we are now missing the most important factor in all of this!
The accountability… we used the scale as our accountability tool.
Because of this, do we have a better week moving forward?
More times than not, no!
Even when we aren’t perfect we can re evaluate the plan, get back to the basics, and more importantly, remember why we really wanted to make the change in the first place.
What is your WHY?
Because of this I created our 6 Week Transformation Challenge! (trust me I had a number of different names for it but the longer I thought of a cool name the less time I was spending on making this program life changing for you!)
I am looking for 12 people ready and willing to make a change!
This is a 6 week program that includes Unlimited Training through our Fit Body Boot Camp program as well as the coaching aspect from us and the community we will build as a group to ensure everyone gets results!
On Sunday, September 27th at 12pm we will be holding our Opening Ceremonies for this program. We will spend a couple hours getting acquainted, setting appropriate goals/plans, initial nutritional teaching, and getting our initial health and fitness goals set up!
Through this program you will have access to myself and the lovely Samantha Cooper so you have the support needed to work around life’s ever challenging turns :).
Here’s a small taste of what you get in this program:
A great group of people coming together to help each other. (Sometimes the best advice comes from someone else in the process)
Access to two successful fitness and weight loss experts
Appropriate goal setting
Individualized Plan for each person goals
Personalized Meal Planning
Unlimited Access to our Fit Body Boot Camp
And so much more…
All of this for just $197!
We are evening meeting up again midway for a special Mastermind meeting to ensure the last 3 weeks of your program to optimize your results!
There’s also a prize…
That is awarded to the winner of our challenge…
As a group we will decide on our Transformation Challenge winner!
Not every change you make will be solely reliant on the scale 🙂
For more details on this program please reply to this email or give us a call at 403.341.4041.
Looking forward to seeing you!
November 2014 I was honoured with the opportunity to speak at the local TEDx event. I was super excited to share this short equation which has been a big part of my life for more than 20 years (though I didn’t realize that until just a couple years ago.)
You see I kind of always had this philosophy with my training clients who always said they, “struggled to stay motivated.”
Imagine that, difficulty staying motivated dieting and working out?
I learned early in my career that my training success with clients was only partially (and the smaller part) due to my training and nutrition knowledge, my ability to “motivate” them was the true difference maker.
Years later as I grew as a trainer and ultimately became a fitness entrepreneur my reputation for some consistent success in the industry lead me to new clients, eager fitness professionals struggling to figure out how to connect with their clients.
So my equation was born, though it was just simply “EAS.”
This short acronym has since helped many fitness professionals use natural conversation strategies to create deeper connections with their clients, ultimately allowing them to help many more people.
As I explained it to many more people I began to realize that I had used this same strategy in my own life for many many years, and in fact I had begun to apply this principle to many relationships.
With this realization I became more aware, and that awareness has only made it more effective.
I just want you and all the people you care about to live the best life they can, whether that’s because the finally conquered the battle of the bulge or because the achieved all of their dreams.
If you are openminded to consider I know i=EAS can help you!
Please I’d love to hear your comments or experiences as a result of applying i=EAS.
I have an exciting event that I hope to see you at! But first…
Do you love animals?
Are you fur baby friendly?
Well, we’ve got a pretty fun time planned for you! Since we are a fitness and wellness studio we have combined funand fitness to make for a good time 🙂
On Saturday, September 12th at 11:30am we are hitting the trails to get some cardio in with our babies.. dont worry it will be around a 30 minute walk! We are supporting Paws and Claws Animal Rescue Foundation to help these awesome people to keep doing what they are doing to help those dogs in need.
We are hoping that people can register in advance and with a minimum of a $25 donation that will include joining the walk, getting your Post Workout Doggie Snack (provided by our awesome sponsors) and your BBQ lunch. Registration will open at 11am that morning if you didn’t get a chance to sign up in advance!
Furthermore, we will be having Hot Diggity Dogs there to have a short performance at 12:30pm where they get to show off what their rescued animals can do!
Also if you don’t have a dog to walk, no problem! We will be arranging for some awesome rescue dogs to join the fun too!
You can also try out our Fit Body Boot Camp program that day for a small donation to the Paws and Claws Animal Rescue Foundation. We have three sessions that you will be able to enjoy at 9, 9:45, and 10:30am.
Please be sure to keep your companions on a leash at all times. We want to make sure everyone has a great time 🙂
If you have any questions check out our Facebook event here or call the studio at 403 341 4041
Hopefully we get to see you there paws and all 😉
Today we’re going to talk about weight training. You might be surprised to learn I don’t really enjoy weight training, at least not in the way you might think. I’ve never been a “spend hours in the gym” kind of guy. However, like all of you, I have always enjoyed the effects of training. The sense of accomplishment, the rush of endorphins, the other physiological effects of training, and of course the change in appearance always captivated me with sheer fascination.
It may also be hard to believe but it’s also no more than twenty years since I picked up my first dumbbell as a, scrawny (legitimate) 98 pound kid. Through my years of training and as a physique athlete I added more than 100 lbs to my frame at my heaviest, and through dieting and growing phases have personally gained and lost more than 1000lbs.
If you’ve ever spent any time weight training you’ve likely fallen into some of the oldest traditions. 3 sets per exercise, a rep range of 8-12 or some variation based on the simple logic of best for gaining muscle, best for toning, best for getting stronger or something of the sort. Today I’m going to share with you why I feel less is more, or at least why it’s been so right for me.
When it comes to weight training in consideration of raw muscular performance first understand your brain and efficiency of your nervous system are quite possibly the primary or most vital components. Without the ability to focus specifically on a particular movement or small group of muscles you could never achieve your best performance. Additionally the ability of the signal sent by the brain to reach it’s intended destination as quickly and efficiently as possible might be compared to the likes of travel time on an eight lane freeway with no other cars; versus being trapped in a downtown core at rush hour only to find a detour ahead.
When you first perform any movement your body recruits about 80% of the muscle fibers associated with any of the muscles required to complete that movement. As your ability to perform any movement at exactly the same level of performance declines (as you tire or become fatigued) the body boosts the nervous signal in an effort to recruit a few more muscle fibers. When you stop and take a rest and then resume this movement again the body doesn’t pick up where it left off and recruit new fibers, it actually first reactivates the fibers used previously and only recruits further new fibers when you again can’t sustain your performance. This in part is why you feel the muscle burn and soreness in the days that follow a challenging workout. A muscle contraction is a chemical reaction and the burning sensation is the accumulation of waste products but also serves another purpose, which is to give you a signal that you must stop before you reach injury or have exhausted every single muscle fiber. If we could recruit ever single muscle fiber you would literally be paralyzed upon exhaustion and be able to move. The soreness you feel in the days that follow is again a signal; a signal that the affected muscles are actually damaged and need to be repaired. As horrible as this sounds it’s exactly what we’re going for as our amazingly adaptive and efficient body quickly repairs the muscles but not as they were before instead they are made better with a slight improvement over the last repair.
So here is here is my secret to training less for the best progress and adaptive response. Because the nervous system and the efficiency of the signal is the most vital component I suggest you begin each exercise with a preparation set of the exact movement you will perform at only 50-60% of the weight you intend to work with. I suggest completing only 3-5 repetitions. Because you now know even in this set we will recruit about 80% of our muscle fibers relating to that muscle group; the point is to improve the signal but not exhaust the mechanism.
Next increase your weight for your first work set; this should be the heaviest resistance you will use for that exercise on that day. In all physiological practicality completing any exercise once after a preparation set as described will yield more than enough trauma to the muscle to encourage adequate growth and adaptation, however the unknown variables are our mind and environment. If anything distracts you even in the slightest your nervous system will be compromised and you will have not have performed to your total potential. The same is true with any stir of emotion. It’s for this reason alone I feel a second set is of value.
I almost always stop at two sets because of how our mind works. Subconsciously your body knows how much work you intend to do long before you complete it. Whether it’s your intention or not if you are completing multiple sets your body will prevent you from overexerting yourself in the early sets and will ensure you can physically complete however much work you intend to do. By completing less volume the opposite is also true, your body will adapt allowing you to expend more energy in each set. So it’s entirely true when we say you can get the same results in half the time when you understand how to create greater efficiency in your training.
This is a very limited description of one of the efficiency mechanisms of weight training but I do hope it get’s you thinking. On a final note I leave you with one more item for thought, in consideration of the above you must also acknowledge that the more volume of work you complete the greater to the trauma to the fibers that are constantly being reworked. This means a longer recovery time with greater resources but the measure of adaptation or improvement doesn’t scale accordingly. After more than 20 years I can tell you definitively less is truly more.
This may surprise you but when it comes to changing your body I feel you could dial it down to one key concept that will outperform and make more sense than any other. Your body is a master of adaptation, your job is to provide stimulus to which it must adapt.
You may wonder why tonnes of our clients are losing weight and bodyfat by eating more (sometimes in excess of double what they were eating before coming to see us), while the world seems to consistently agree that eating less or portion control is the answer. In truth both are right for the simple fact they both force the body through a process of adaptation. Eating less or smaller portions limits the body’s resources, forcing the body to adapt by finding a way to supplement the resource deficit internally. Unfortunately this isn’t sustainable; you simply can’t create energy without energy. If you’re not convinced next time you fill up your car note the number of kilometres you travelled before requiring a fill and the number of litres of fuel you purchase. Now each subsequent time you fill up your vehicle I want you to travel the same number of kilometres but put 1L less fuel in than the previous refuelling, keep repeating this process. Oh and by the way, please register for roadside assistance as I’m convinced you may require it in the near future.
The above example may seem silly, but essentially any form of restriction on your body whether it be food intake, water intake or restful sleep essentially has the same effect. Lucky for us our body is much more adaptive and resilient than our vehicle so you won’t be stranded as quickly. My point is; it’s not sustainable.
By comparison, when you begin eating more a different kind of adaptation occurs. The initial assumption is that you would gain weight or bodyfat. This can be true if you’re consuming the wrong fuel. We could compare this to our cars again as a mixture of fuel and air, our vehicle requires both in specific amounts and in changing conditions depending on whether you are accelerating, decelerating, or what the air temperature is. We can generalize our body in the same way with one radical exception. Some foods actually require more energy to digest than can be extracted, creating an energy deficit. To a personal trainer this is an ideal environment. You will ultimately benefit from the nutrients from the food but without any physical effort on your part, you can burn more energy than you took in. You can see now the consistency of both examples is that additional energy is required by the body, and why both mechanisms may achieve a similar end result. Those eating more just tend to be happier, have more energy, and find it easier to sustain long term, but then I guess those feelings are a matter of personal preference.
This is just one example of the body’s ability to adapt. Exercise functions in a similar way. If you have a pattern of exercising on the same days, for the same amount of time, using the same exercises, at approximately the same weight or resistance there is little for your body to adapt to. As a result there is little progress. By changing just one of those variables in each workout your body has no choice but to make progress because it must adapt. Now this is usually where our good work ethic get’s us into trouble. A flash of inspiration (like a New Year’s resolution) makes us leap forward and change a whole gambit of things. Our “willpower” subsequently breaks down after a short period because the required adaptation is too much all at once, the body resists. It’s hard for us to believe but often the same or better results will be achieved with baby steps, implementing things at a pace that makes you say, think and feel that, “it’s no big deal.”
If you’re serious about reaching your goals once and for all remember that losing just 1lb/week adds up to 52lbs this year, these would be great results for anyone and are absolutely achievable. Determine your target than work backwards choosing the “no big deal” babysteps, even if it means you can only handle exercising 5 minutes a day to start. (Ex. An average new year’s resolution may last 17-25 days and average exercise might be 1 hour/day=25 hours of exercise. Just 5 min/day would be the equivalent of 30.75 hours of exercise over the course of a year, and no one will stay at 5 minutes for ever. This is why the tortoise won and so will you.)
One of the healthiest foods that many people are still not making good use of in their day to day diet plan is coconut. Coconut has been proven to provide a wide range of health benefits including boosting your heart health, improving your skin’s health, enhancing your body composition, and providing a good source of useable energy. It something as Red Deer personal trainers we find ourselves recommending more and more often.
The primary reason why some people are still not including it into their daily diet however is simply because they don’t know how to go about adding it in.
So let’s walk you through some quick ideas so that you don’t miss out on what coconut has to offer any longer.
Use Coconut Milk In Smoothies
First, for added taste and healthy fats, consider using coconut milk when preparing your fresh fruit smoothies. This works particularly well if you’re preparing a smoothie with bananas or pineapples, so definitely consider those two fruit options.
Add Dried Coconut To Your Oats
Next, also consider adding some dried coconut to your morning bowl of oatmeal as well. This is a fast and easy way to add some healthy fats to start your day and will definitely boost the flavor.
You always want to choose unsweetened oatmeal varieties and then add ingredients yourself to keep the sugar content down. This method helps you accomplish just that.
Add Coconut Oil Into Baked Goods
When it comes to your baking, consider swapping out olive oil for coconut oil instead. In many recipes, you can easily make this swap while still maintaining the overall integrity of the recipe, so it’s an easy replacement to make.
Plus, it’ll add a hint of coconut flavor, which most people definitely enjoy.
Flavor Protein Shakes With Dried Coconut
The next quick way to incorporate coconut into your diet plan is with protein shakes. Start adding some dried coconut to those to increase the healthy fat content as well.
Many people are in the habit of using flaxseed oil or dried flaxseeds, but coconut flakes are a great substitute.
Hydrate With Coconut Water
Finally, don’t overlook hydrating with coconut water as well. While coconut water won’t provide nearly the same degree of healthy fats as dried coconut provides you, coconut water is a very good source of electrolytes, so will help you maintain proper concentration levels in the body.
For those who are regularly keeping active, this is a very important thing and for this reason, more and more people are currently starting to opt for coconut water rather than a typical sports beverage after they complete their hard training workout sessions.
Coconut water does contain a few calories however, so just be sure that you add those to your daily total so that you aren’t gaining weight because of this addition.
So there you have some fast and easy ways to start adding more coconut to your day. Get these in and you will reap the health benefits that this powerful food has to offer.
Here’s a fun and healthy recipe for you to start your coconut adventure!
Chocolate Coconut Cookies
1 scoop chocolate casein protein
1 scoop chocolate whey protein
¼ cup almond milk
1/8 cup peanut butter
¼ cup died coconut
1/8 cup almond flour
Mix all ingredients together in a bowl and then drop onto a cookie sheet. Bake at 170 degrees C for 5-6 minutes or until slightly firm. Remove and let cool before serving.
Well…another long 24 hours has come and gone and One to 1 Fitness is honoured to have been able to do our small part in helping make our community just a little bit better and a little more fit.
June 5th (through June 6th) saw us host our 3rd annual 24 hour Train-a-thon for charity, this year in support of the Canadian Tire Jumpstart program…a nationally based organization that helps children in financial need participate in sports. The program, represented by names such as Jonathan Toews of the Chicago Blackhawks, supports activities including hockey, swimming, soccer, baseball, karate, ballet and gymnastics and has assisted almost 1 million children since its inception.
So……how does this crazy day work? For a full 24 hours, all trainers on staff donate their time in half-hour time slots. Members and non-members are invited to make a minimum donation in order to “purchase” a training session with a trainer. Being one hundred percent charity based, all proceeds go directly to the cause…even food, coffee and other forms of sustenance that are scientifically engineered to fuel hard working bodies for 24 hours (insert shameless plug for Tim Horton’s donuts here!) are all donated by clients, families and friends. Local businesses even participate by donating items that get put up for auction.
The event (which has now seen One to 1 Fitness raise over $30,000 for charity over the last 3 years,) has consistently grown in new and exciting ways every year, with participants getting more and more creative on how they can help, how they can keep the day fun and light and how to keep their trainers awake all night, (including a 2A.M. Zumba Dance class!
The day brings a unique sense of community…families come and participate together, games are played, and the trainers are pushed to complete tasks of physical fitness. The air is light and fun. Our resident photographer captures sweaty smiles, high fives, hugs and celebrated friendships. But most of all, he captures a community. He captures hundreds of people coming together to support the greater cause. A family, working together to do good by others. He captures what is, One to 1 Fitness.
A very big thank you to all of our sponsors, partners and contributors:
Target Safety Tim Horton’s Paul Howard Photography Sky Wings Aviation Nossack Meats Dairy Queen Ultimate Physique The Float Shack To The Lost Utopia Hair Studio Sugar Free and More Wicked Body Basics Sharper Image Sacha Warder – RMP True Movement Pilates Journey to Wellness R.A.W. Kinesis Young Living,
April – 2015 Well it’s that time of year again!
It’s our annual charity Train-a-thon!!
Here at One to 1 Fitness and Red Deer FBBC we love to support getting kids active and loving life! So it’s our mission at this years’ TRAINATHON to do just that 🙂
This year we are supporting the Canadian Tire Jumpstart Program that gives the gift of sport to kids and parents that can’t afford to enroll their kids in organized sports.
We are opening our doors and schedules on FRIDAY JUNE 5TH @ 6AM TOSATURDAY JUNE 6TH @ 6AM for all of you to book in! You can pledge to workout, talk nutrition, get help with injuries, hang out, eat, chat, play cards and anything that you and your trainer would like to do with your pledged time!
We ask for a minimum of a $20 donation per half hour time slot to donate to THE CANADIAN TIRE JUMPSTART PROGRAM 🙂 Help us reach our goal of $15,000! Bring your friends and family because there will be plenty of things to do that day for you and the kids. We also have silent auction items and 50/50 tickets for an awesome gift basket from your local Red Deer businesses.
Keep in mind a couple things…If you have a normal training spot please confirm with your trainer you would like to donate to keep it 🙂 Also bootcamp schedule stays the same for Friday but the Saturday 9am – 11am bootcamps will be cancelled. We will definitely need to catch up on our sleep 😉
Call 403 341 4041 to book in or contact your favourite trainer to secure a spot in their schedule 🙂 We are accepting Cash or Cheque and if you would like to use a Credit Card you can visit this link- https://secure.ctjumpstart.ca/
Please help us make a difference in the lives of the kids in our community by making fitness a fun and beneficial part of their lives.