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Meet The Personal Trainers: Tammie Teneycke

posted by Fitness Focus    |   July 21, 2012 19:19

Tammie Teneycke

As the owner of Fitness Focus in Saskatoon and member of Team Warwyk Personal Training, Tammie has over 20 years of experience in the gym and is not slowing down anytime soon. Through all the years of training she has become a master of weight management. What Tammie enjoys most about personal training is her interaction with her clients; sharing her successes and failures, and allowing her clients to reach their goals by sharing her experiences. She is passionate about constantly continuing to educate herself in the never ending knowledge that is health and wellness which in turn makes her a better trainer. Tammie says "My Passion for personal training is an important part of my day to day living. Having the drive to compete several times at National levels in figure has given me the experience and charisma that allows me to be a beter trainer for my clients."

Tammie is also a very involved group fitness instructor, her favorite classes to teach are TRX, Spin and Fusion.

Tammie's qualifications and experience include:
 B.C.R.A. Certification in personal training. Can-Fit-Pro Fusion Specialist, Recreation and Leisure Management, Twist Conditioning Coach, TRX & Bosu Certifications, and Helen Vanderberg Pilates Infused Core.

For more information, inquiries or to book with a trainer please contact us at the gym at (306) 244-6413

Fitness Focus is Saskatoon's No Contract Gym

A Perspective on Fat

posted by Fitness Focus    |   July 20, 2012 16:05

Questions from around the gym about dietary fats;

Essential properties of your food, including fats, must be ingested in optimum quantities to build optimum health. Surveys show that the majority of the members of affluent populations obtain too little of many essential substances, leading to deteriorating health which in turn leads to degeneration due to malnutrition and ultimately kills two-thirds of the world's population.

More than 70% of people die from just three conditions that involve fatty degeneration: cardiovascular disease (50%), cancer (25%), and diabetes (3%).

Some fats are detrimental to our health, but the fact is that some fats are very important for health. If we eat the right kinds of fats in the right amounts and balances, they will contribute to good health; the wrong kinds of fats in the wrong amounts and balances will cause degenerative diseases.

Fatty acids are part of the basic structure of dietary fats. Almost all dietary fats contain a mixture of saturated, monounsaturated and polyunsaturated fatty acids. The type of fatty acid that predominates determines whether it is solid or liquid as well as its stability. They are key building blocks of all fats and oils (lipids) both in our foods and in our body. Fatty acids are also the main components in neutral fats (triglycerides) carried in our blood, and stored fat (adipose) which serves as an important source of energy.

Saturated Fats

Saturated fats are found primarily in animal products such as beef, pork, lamb, and ham as well as whole milk, cream, coconut oil, and vegetable shortening.  The body uses saturated fats to make cholesterol. A high dietary intake can raise LDL (‘bad’ cholesterol) levels in the blood, increasing your risk of heart disease.

It is recommended to limit your intake of saturated fats to lbe ess than 10% of your total daily calories.

Polyunsaturated Fats

Found mostly in corn, soybean, safflower, and sunflower oils and certain fish oils, these fats may actually lower your total blood cholesterol levels. But they may also lower your good cholesterol (HDLs) and are still high in calories. They should not exceed 10% of your total daily caloric intake.

Monounsaturated Fats

These fats are found in olive, peanut, and canola oils. It is thought that monounsaturated fats may reduce LDLs (bad) without affecting HDLs (good). It is recommended that these fats make up no more than 10-15% of your total caloric intake.

Trans-fatty acids

Trans-fatty acids occur when polyunsaturated fats are hydrogenated to make margarine and shortening. These fats are processed by injecting hydrogen into the food product.  While the jury is still out, it is thought that trans-fatty acids behave much like saturated fats, raising LDL cholesterol.

Essential Fatty acids (EFA)

Essential fatty acids are sources of Omega-6 and Omega-3 fatty acids (technically categorized as polyunsaturated fatty acids). They include linoleic and linolenic acids. The body must have these essential fatty acids, yet cannot synthesize them itself. One of the main functions of essential fatty acids is the production of prostaglandins which are hormone-like substances that regulate many body functions. They basically control every cell of the body on a second-by-second basis. They are required for energy production and increase oxidation and metabolic rate. Some of the many benefits of EFA's for the body are reducing blood pressure, preventing inflammation, stimulating immunity, reducing joint tenderness, and positively influencing HDL/LDL cholesterol levels.

Cholesterol

We are told to think of cholesterol as the enemy, our bodies do need cholesterol. In fact, much of our cholesterol is made inside our bodies, by the liver. People don't need to consume dietary cholesterol because the body can make enough cholesterol for its needs. But the typical diet contains substantial amounts of cholesterol, found in foods such as egg yolks, liver, meat, some shellfish, and whole-milk dairy products. Only foods of animal origin contain cholesterol.

Cholesterol is transported in the bloodstream in large molecules of fat and protein called lipoproteins. Cholesterol carried in low-density lipoproteins is called LDL-cholesterol; most cholesterol is of this type. Cholesterol carried in high-density lipoproteins is called HDL-cholesterol. LDL-cholesterol and HDL-cholesterol act differently in the body. A high level of LDL-cholesterol in the blood increases the risk of fatty deposits forming in the arteries, which in turn increases the risk of a heart attack. Thus, LDL-cholesterol has been dubbed "bad" cholesterol. On the other hand, an elevated level of HDL-cholesterol seems to have a protective effect against heart disease. For this reason, HDL-cholesterol is often called "good" cholesterol.

Body Fat

Body fat (fat present in the cells of adipose tissue) is probably the fat that most people are familiar with. Body fat is vital to daily body functions. It cushions the joints and protects the organs, helps regulates body temperature, stores vitamins and helps the body sustain itself when food is scarce. However, serious health risks have been associated with both too much and too little body fat.

The Fat Perspective  -  Written by Jeff Behar

Fitness Focus, Saskatoon's No Contract Gym

Fitness Focus MS Marathon

posted by Fitness Focus    |   July 9, 2012 15:28

Come down to the gym to join everyone in the Group Fitness Studio at Fitness Focus on Sunday, July 29, 2012 for back to back group fitness classes in the Group Aerobathon for The 2012 MS Bike Tour in Regina.  The Marathon starts at 10:00am and runs until 4:00pm.  All Proceeds from the Aerobathon will go directly to The MS Society. Donate a little or donate a lot; what you give is completely up to you, every donation helps the cause and you don't need to be a member of the gym to participate, this event is open to everyone.

Can you imagine having Multiple Sclerosis? Multiple Sclerosis means that one morning you may not be able to walk when you wake up? Or that you may suddenly have impaired vision. Or that your memory will fail you for no apparent reason. The symptoms of MS are many and vary for everyone. It's estimated that approximately 55,000-75,000 men and women in Canada have the disease, and every day about three more people are diagnosed.

About the MS Bike Tour

You can be a dedicated cyclist or just looking for a bit of recreation, pedaling in the MS Bike Tours means you will be a part of an extraordinary group of Canadians who are getting outside to raise money in the fight against MS. The MS Bike Tour is a pledge-based fundraising event that provides Canadians with the opportunity to ride through scenic and often spectacular parts of the country. Over 10,000 cyclists are expected to participate in the 22 one-day and two-day tours taking place across Canada between June and September.

It has been a critical part of the MS Society’s fundraising efforts for over 20 years and proceeds from this event fund innovative programs and services and support ground breaking research dedicated to finding a cure.

Having multiple sclerosis means that one morning you may not be able to walk when you wake up. Or that you may suddenly have impaired vision. Or that your memory will fail you for no apparent reason. The symptoms of MS are many and vary for everyone. Canada has one of the highest rates of MS in the world which is why we need your help. All you need is a bike and the passion to help find a cure for MS!

If you have any questions about our Group Fitness Classes or the Marathon please contact us at info@fitnessfocus.ca

PINTERESTED?

posted by Fitness Focus    |   July 6, 2012 08:43

Be sure to follow us, catch up with the gym on Pinterest for interesting pictures and ads, articles, pictures from around the club and people you might know, motivators, funny demotivators, recipes and more.

What is Pinterest?

Pinterest is a virtual pinboard.  Pinterest lets you organize and share all the beautiful things you find on the web. People use pinboards to plan their weddings, decorate their homes, and organize their favorite recipes.  Best of all, you can browse pinboards created by other people. Browsing pinboards is a fun way to discover new things and get inspiration from people who share your interests.

Here we are: http://pinterest.com/fitnessfocusgym/

"Happy Pinning"

Here is our favorite article from the July issue of Saskatoon Well Being Magazine.

posted by Fitness Focus    |   July 3, 2012 16:13

Here is our favorite article from the July issue of Saskatoon Well Being Magazine.  This month our favorite article forcuses on infant wellness.

Most experts agree that breastfeeding is the best way to go when it comes to giving your baby the nutrition she needs during those all-important formative years. Breast milk contains over 100 ingredients including antibodies that protect babies from illness and strengthen their immune systems. Plus, your breast milk is specially formulated for your baby and its composition changes as your baby grows.

Sometimes, however, breastfeeding is not an option or a mother may choose to switch from breastfeeding to bottle feeding. A study published in Pediatrics in 2008 showed that “Breast milk alone did not satisfy my baby” was the most frequently cited reason by mothers who decided to stop breastfeeding their babies. Early on, many women have problems with sore, cracked nipples or clogged ducts and infections of the breast tissue (mastitis), which can make breastfeeding an unpleasant or even painful experience. Some babies have trouble latching on in order to feed properly and this can be frustrating to the mother.

Whether it is a medical issue or a lifestyle choice that motivates the decision to bottle feed, Well Being wants you to know the basics of what you’ll need to do it correctly to make sure your baby is getting all the nutrition she requires.

INGREDIENTS

Although they cannot imitate breast milk exactly, commercially manufactured infant formulas contain many of the vitamins and nutrients a baby would get from breast milk as well as others only available in supplements. Infant formulas come in powdered, concentrated and ready-mixed versions and are either cow-milk-based, soy-based or specially formulated for specific conditions. An iron-fortified formula is recommended for babies younger than one year.

Both the Food and Drug Administration (FDA) and Health Canada advise against attempting to make your own baby formula at home since it is difficult to make a homemade formula nutritionally complete.

HOW OFTEN AND HOW MUCH

Formula-fed babies generally have to eat less often than breast-fed babies. This is because formula is slower to digest than breast milk. (More complicated digestion is also the reason that formula-fed babies have smellier bowel movements.)

On average, your baby should consume between 150 and 200ml of formula per kilogram of body weight each day (between 2.5 and 2.5 oz per pound).

As your baby grows, feeding habits and amounts will change.

CHOOSING BOTTLES

When it comes to choosing the right bottle for your new little one, the choices can be staggering.

The first decision to make is glass or plastic. Glass is regaining popularity lately due to concerns over harmful chemicals in plastic bottles. There is a risk of breakage with glass, but they are made quite sturdy and you can purchase wraps made of silicone or foam to cushion the glass from falls. Plastic bottles are cheaper, but may not last as long as glass. Always look for BPA-free plastic bottles.

The size and shape of the bottle are the next considerations. Newborns won’t need more than four ounces, but as your baby grows, she will need up to eight or nine ounces in a sitting. You may want to buy bigger bottles from the start and just not fill them up entirely for your newborn. Bottles with air vent systems and ones with an angled shape may help prevent your baby from swallowing too much air along with her food, which can result in gas and digestion issues. If you chose a specially shaped bottle, make sure it is dishwasher safe and that it fits in your bottle warmer (if used). Drop-in plastic bottle liners are another option for reducing your baby’s air intake while feeding and they also cut down on cleaning time since the liners can be thrown away after use. Of course, liners do have a larger environmental impact.

Finally, you’ll want to decide on the type of nipple for the bottle. If your baby is exclusively formula- fed, the shape of the nipple is not as important, but if you plan to go back and forth between breast and formula feeding, it is a good idea to choose a wide-base nipple that resembles the breast so the baby won’t get confused and have latching on problems. Different nipples are designed to allow a faster or slower rate of flow and you may have to experiment with flow rate until you find one your baby likes. Slower is usually better to start out with and you can increase as the baby ages.

PREPARATION

Before using bottles and nipples for the first time, you can sterilize them in a rolling boil for two minutes. It is unnecessary to sterilize bottles before each subsequent use. Proper washing with hot water and soap is sufficient. If you do choose to sterilize, you can boil, steam, microwave or use a sterilizing solution.

Follow the instructions on the package of formula to figure out the proper amounts of powder or concentrate and tepid water you should mix together in the bottle, then screw on the nipple tightly and shake. If your tap water is considered safe for consumption, it is fine to use for formula, but you can boil your water before making formula if you have concerns. Warming is not necessary, but if your baby prefers it, warm the bottle by placing it in a container of hot (not boiling) water or by using a bottle warmer. Don’t use a microwave as it may create hot spots that can burn your baby’s mouth.

The formula is ready to eat immediately, but can be stored in the refrigerator for up to 24 hours. If the bottle is left out for longer than an hour or two, throw the formula out. Discard any remaining formula when your baby is done eating.

COSTS

The costs of using formula can add up. Powdered formula is the least expensive option, followed by concentrated and ready-made formulas being most expensive. Specialty formulas will also cost more than basic ones. You can expect to pay between $1,500 and $2,000 for formula in your baby’s first year.

CONVENIENCE

You can’t beat the convenience of bottle feeding your baby. Being able to prepare bottles ahead of time means that you can enjoy some time away from your baby while your partner or other helpers assist with the feeding process. You may also be able to head back to work sooner since your baby won’t be as dependent on you.

BONDING

Some women worry about missing out on the bonding that happens during breastfeeding between mother and baby. If you spend time with your baby while you feed her, cuddling, making eye contact and placing her bare skin against yours, you should have no trouble creating a connection.

Fitness Focus is Your No Contract Gym in Saskatoon

What is The Best Time To Workout?

posted by Fitness Focus    |   June 28, 2012 19:52

Questions from around the gym, here are your answers!

If you have trouble with consistency, morning may be your best time to exercise, experts say.

“Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better,” says Cedric Bryant, PhD, chief science officer with the American Council on Exercise in San Diego.

“The thinking is that they get their exercise in before other time pressures interfere,” Bryant says. “I usually exercise at 6 a.m., because no matter how well-intentioned I am, if I don’t exercise in the morning, other things will squeeze it out.”

He recommends that if you exercise in the morning, when body temperature is lower, you should allow more time to warm up than you would later in the day.

  1. Exercising early in the morning “jump starts” your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.
     
  2. Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)
     
  3. Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.
     
  4. Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
     
  5. When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body’s endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:
    • Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)
    • Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
    • Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you’re sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.
  6.  Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.
     
  7. People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.
     
  8. Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)
     
  9. More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.
     
  10. Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!

Found at http://fatmandreaming.tumblr.com

Fitness Focus is Saskatoon's No Contract Gym

Hypertension – Another Silent Killer

posted by Fitness Focus    |   June 21, 2012 12:52
Having our blood pressure taken is a health check most of us are very familiar with, we would likely have had it taken by the doctor at some point, and as getting a reading of our blood pressure can be done using non invasive means through the use of a cuff, which you could monitor at home, you may also have been checked upon joining a health club or have it checked periodically by a personal trainer, yet in spite of the cost effective and convenient means for testing for high blood pressure, it’s general lack of symptoms leaves many who have it without any symptoms of illness who may not have regular health check ups left with a serious untreated condition.

When we check blood pressure we are measuring the pressure exerted by the blood on the artery walls each time the heart beats (Systolic reading, 1st reading), and the pressure exerted by the blood on the artery walls when the heart is at rest between beats (Diastolic reading, 2nd reading).

Blood Pressure = Cardiac output x Systemic vascular resistance.

The heart will beat harder or the force will increase due to a number of factors, including:

  • Narrowed arteries
  • Being overweight
  • Emotional stress
  • Psychological factors
  • Physical stress
  • Smoking
  • Hormonal regulators
  • High sodium diet
  • Pregnancy

The resistance of blood is increased by:

  • Endothilial dysfunction
  • Atherosclerosis
  • Blood clots
  • Emotional stress
  • Psychological factors
  • Smoking
  • Hormonal factors
  • Pregnancy

Hypertension is more than just elevated blood pressure and can involve other abnormalities such as abnormal glucose metabolism, high triglyceride’s, high LDL (bad cholesterol) and low HDL (good cholesterol), insulin resistance, type 2 diabetes and excessive blood clotting.

A normal, healthy blood pressure reading is considered to be 120:80. 120-139/80-90 pre-hypertensive. A Systolic reading of 140 or above and a Diastolic reading of 90 and above is considered hypertensive.

Amongst those who are hypertensive there are two stages defined by different ranges:

Stage 1 hypertension – 140-159/90-99

Stage 2 hypertension – 160+/100+

There are two types of hypertension, Essential hypertension occurs when there is no known cause, and  there is a genetic component involved, running in the family. The other is known as Secondary hypertension, when high blood pressure is a symptom of another condition, including:

  1. Kidney disease
  2. Tumors
  3. Endocrine diseases
  4. Blockages in the arteries of the Kidneys
  5. Obesity
  6. Narrowing of the Aorta
  7. Rare, uncommon disorders
  8. Some prescription or non prescription drugs.

Causes of secondary hypertension include:

  • Acromegaly
  • Cushings syndrome
  • Decongestants
  • Licorice intoxication
  • Oral contraceptives
  • Pheochromocytoma
  • Primary aldosteronism
  • Renovascular hypertension
  • Sleep apnea
  • Various pain relievers
  • Certain toxins including alcohol and cocaine
  • Diet pills (such as ephedra)

Hypertension damages the vascular system, the heart, the brain, the kidneys and the eyes.

There are a number of measures that we can make to decrease blood pressure if it is high, including:

  1. Eliminating alcohol
  2. Avoid all recreational drugs and some prescription  and non-prescription drugs.
  3. Improve diet – reduce sodium, saturated fat, trans fatty acids, refined carbohydrates, sugar and caffeine
  4. Exercise regularly
  5. Lose weight
  6. Quit smoking

There are of course medications that are prescribed by doctors to treat hypertension but they do often not without side effects. Before you embark on medications, it may be worth considering attempting to lower your blood pressure the natural way, using diet, exercise, supplements and make lifestyle changes.

The potential side effects of many prescription drugs to lower blood pressure include:

  • Fatigue
  • Depression
  • Sexual dysfunction
  • Dry mouth
  • Cough
  • Dizziness
  • Headache
  • Constipation
  • Diarrhea
  • Rash
  • Itching
  • Flushing
  • Swelling of the ankle or leg.

There are studies that have shown that certain vitamins and minerals have been particularly affective in playing various roles in lowering blood pressure in hypertensives, including Potassium, Calcium, Magnesium, Co Enzyme Q10, Vitamin C,D and E , Omega 3 and 6, B6, Zinc and Flavonoids to name a few.

I will present a few studies carried out with the use of Omega 3 fatty acids looking into their effects on blood pressure. In the 1980s and 1990s studies found that fish might lower risk of cardiovascular disease. In 1989 a study published in the New England Journal of Medicine found a significant drop in blood pressure when 15 hypertensive subjects were given 15 grams of fish oil per day.

A paper published in Circulation gave an overview of the results of thirty-one fish oil hypertensive studies, concluding that in cases of mild hypertension, the larger the dose of fish oil the more it reduced blood pressure:

  • Less than 4 grams of fish oil per day =no change in blood pressure.
  • Between 4-7 grams per day = a drop of 1.6 to 2.9mm Hg
  • More than 15 grams per day = a drop of 5.8 to 8.1mm Hg

Omega 3s  know to stop lowering blood pressure when they are in a healthy normal range.

In 1998 a study published in the Journal Hypertension looked at what would happen when hypertensives not only took fish oil but also lost weight. The study involved sixty-three overweight, hypertensive men and women, between the ages of forty to seventy, with Systolic readings between 125-180 and Diastolic readings as high as 109. All of them were told to cut back on their salt intake and then divided into four groups.

Group 1 – Made no changes to their diet or weight

Group 2 – Ate one fish meal per day

Group 3 -  lost weight

Group 4 – Ate one fish meal per day and lost weight

The results:

Group 2 – Systolic blood pressure decreased by 6mm Hg, Diastolic blood pressure decreased by 3mm Hg

Group 3 – Systolic blood pressure decreased by 5.5mm Hg, Diastolic blood pressure decreased by 2.2mm Hg

Group 4 – Systolic blood pressure decreased by 13mm Hg, Diastolic blood pressure decreased by 9.3mm Hg

Concluding that when fish was added to the diet and weight was lost, risk of cardiovascular disease decreased as well as the likelihood for the need for anti- hypertensive drugs.

These are just a few of many methods using nutrition that have been used to combat hypertension and not only with the use of Omega 3s but with other important vitamins and minerals too.

If you are hypertensive it is worth considering making necessary lifestyle changes to reduce your blood pressure through natural means before taking anti-hypertensive drug, consult with your doctor over this first.

Found at Alex Carson Training

Trustedsaskatoon.com Is The Only Saskatoon Directory That Works For YOU

posted by Fitness Focus    |   June 11, 2012 15:43

trustedsaskatoon.com is pleased to provide you with unquestionably trusted, researched and verified local businesses right here in Saskatoon.  trustedsaskatoon.com is the ONLY Saskatoon Directory that works for YOU.

We have all experienced bad service. Plumbers to Hairdressers, Lawyers to Mechanics, you have heard the jokes. When this happens, it can leave you frustrated, disappointed and occasionally broke. Businesses that have been selected for trustedsaskatoon.com are contracted to uphold the 5 TRUSTED GUARANTEES. They all have a proven history in outstanding customer service and we hold them to it! So, you don't need to keep your fingers crossed hoping you picked the right company, when trusted gives the 'Thumbs up' to a business... you can be assured you have made the right choice!

At Fitness Focus, the goal is to offer a fitness center with a welcoming; fun; and safe environment that all ages can enjoy. They are a forerunner in the fitness industry in Saskatoon . With the ever changing fitness demands of new and improved classes, training; and nutrition. They are your TRUSTED SASKATOON FITNESS EXPERTS!  

This Fitness Focus Trusted Tip is about GYM memberships..

Starting a gym membership can be exciting but also intimidating. Here are some Trusted Tips on taking that first step and finding the right gym for you • Whether you have tried a fitness regimen before or you’re starting at the gym for the very first time, before you choose a fitness centre, you have to start with a goal. Without a goal you’ll have nothing to work towards, making the effort you put in seem like a total waste. Make your goal reasonable, attainable and specific; and make sure you know the route to attaining it.

 

• It’s important to find a gym with an atmosphere that suits you. If you’re not comfortable in the gym, you won’t enjoy your experience, and then it won’t be long until you start to abandon your routine and your goals. See if the gym will offer you a trial pass or “test drive” that gives you enough time to feel it out and see if it’s the right fit for you.

• Pay attention to the not-so-obvious amenities when you’re looking into a new club. Big windows for natural light, what kind of music they play, and cleanliness of the facility including: washrooms and training area, a wide variety of equipment and knowledgeable staff. Sometimes it’s these subtleties you might not have noticed at first but they can be the difference that makes it a club you want to make your home for years to come.

• Convenience! Is the club close to your house or work? If your gym is not easy too get to, you might not use it as much as you had planned. A gym within a stone’s throw of your home can be great, but also consider one that’s close to your workplace. This gives the option to get your workout in during your lunchtime or to avoid the traffic on the commute home after work.

trustedsaskatoon.com is the ONLY Saskatoon Directory that works for YOU.  Read on and find more saksatoon business that you can trust.  http://www.trustedsaskatoon.com/blog/default.aspx

Beyond The Weight Room: Myths Busted

posted by Fitness Focus    |   June 7, 2012 11:52

Bodybuilding and training as a figure athlete is definitely a sport of its own. Many people who have not competed or gone through this type of training regime may not quite understand the concepts or principles of the lifestyle. I am often asked questions by people who are trying to understand the rationale behind the science of contest preparation. Here are some of the most common ones and my responses for those who would like to know more about what physique competition is really all about.

 

“Don’t competitors go without water for like 10 days? That’s so unhealthy!”

No, absolutely not! The truth is, every time I compete I feel I am in the best health ever. Think about it—you’re in a regular routine of daily exercise of both cardiovascular and strength training, hitting all major muscle groups. You are eating balanced, frequent meals with a combination of protein, fibre, carbohydrate and healthy fats. You get so into a routine that you also develop regular sleep patterns and let me tell you, I sleep like a baby! You stay hydrated very well with at least three to four litres of water per day throughout the five or six months of contest preparation. The only time your hydration is limited is the day of the show. I have never gone without any water at all. On the day of competition, I will likely have about 500 ml to sip on throughout the day.

“How do I get rid of this right here?” (pointing at a particular body part)

Overall physique transformation to a leaner body happens through burning more calories than consumed. You’re not going to get rid of one spot and not anything else. Also, genetics, not exercise, determines how the fat in our bodies is distributed and stored. You can’t spot reduce. You can’t change your structural genetic build. You can’t turn fat into muscle. You need to commit to a lifestyle change of nutrition and exercise for a physique transformation to a leaner you.

“You only walk on the treadmill? I thought you had to run to burn enough calories?”

My cardiovascular training is in a specific heart rate range and a specific time duration to burn fuel from stored fat sources. I also incorporate interval training to keep my heart rate up to where it needs to be to get the most out of incline walking or stair climber training.

 

“I have been exercising for weeks (or months) and haven’t changed my physique or become leaner, what am I doing wrong?”

Exercise is a great way to improve muscle size and strength, endurance, power, cardiovascular conditioning and other aspects of physical and mental well being, but if what you’re after is a leaner physique, you need to dial in on your nutritional needs and intake. One of my favourite quotes is “Abs are made in the kitchen.” It all comes down to calorie intake versus calorie expenditure. You can train all you want—spending hours in the gym—and, sure, you’ll get stronger or run faster or run longer, but you won’t see physique changes unless you match your nutrition appropriately to accomplish your goals. Don’t get frustrated. Get yourself a great trainer who can individualize your training and nutrition plan to your goals and give you the tools you need for success.

 

“You must be starving!”

No, I have never really gone hungry throughout the whole contest prep. I am eating so frequently and having so many fibrous vegetables. You get lean from making the right choices to fuel your body to train hard and stay healthy, but it all comes down to burning more calories than consumed—certainly not from starving yourself!

 

“Don’t all bodybuilders only eat meat?”

I eat more fibre and green veggies than anything! Yes, each meal is balanced with a small to moderate protein source and some with starch carbohydrate or fat sources, but the majority of my plate is filled with vegetables.

Protein is important for growth, repair and maintenance of tissue. There are sources of protein other than meat. I like to explore my options to keep it interesting and include egg whites or whole eggs, whey protein isolate, yogurt, milk, cottage cheese, lentils and beans in my diet.

 

“What do you mean you can’t have fruit? I thought fruit was good for you?”

Yes, fruit contains many vitamins, minerals and antioxidants, as well as providing plenty of soluble dietary fibre. However, it does have fairly high sugar from fructose content. For me, my body responds best to get in peak conditioning by omitting fruit from my diet several weeks away from a contest. Even in the off-season, I try to keep fruit as a nutritional choice limited and then choose mostly veggies for my fibre source. Or I consider fruit a dessert or a “once in a while” treat.

 

“You eat 6 times a day!jQuery15207231824212989975_1391728630636! How are you not 500lbs?”

Yep, six meals a day, which means I’m eating about every three hours. The key is what and how much that makes it an effective nutrition plan for a lean physique. I am certainly not eating a heaping plateful of calories each time. I eat just enough so that I am starting to get hungry before the next meal within a few hours. Each meal can range from 250 to 400 calories, depending on my activity level that day and what my needs are. I like to think of eating not to feel “full” after each meal, but to be “just barely satisfied.” Usually, half the plate is fibre (vegetables) and the rest is a small portion of a lean protein and maybe a bit of starch carbohydrate. This keeps me full of energy, fuelling my body and my brain. My metabolism is revved to keep burning and not storing!

 

Written by Melissa Leier

 

Following Us On Facebook Can Get You a Free Membership

posted by Fitness Focus    |   June 5, 2012 01:37

You can win a free month gym membership; just for following us on Facebook you will be entered to win a free month here at the fitness focus.  For every 50 new likes to our Facebook page, all of our followers will be entered to win even if you are a member.  If you aren't already following us, just go to our page and click "like" and you're done. If you are already like us, then you are automatically entered.  You only need to like us once.

 

Staying in touch on Facebook has other advantages too!  You can keep up with current events, be notified about holiday hours, view pictures, start conversations, and much more.

Go to: http://www.facebook.com/fitnessfocussaskatoon

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