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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

Fitness Focus is your No Contract Gym in Saskatoon

Our Saskatoon Well Being Magazine Favorite For June

posted by Fitness Focus    |   June 4, 2012 18:05

Our favorite Article Saskatoon Well Being Magazine for June.  Well being going well beyond what you eat and what you do for exercise.  Financial security is a major part of mental and physical well being

Babies and Money

What do new parents typically overlook in terms of finances related to their baby’s arrival?

The one aspect that often gets overlooked is the need to budget for saving for the child’s post-secondary education starting from a newborn age. At one time it was considered acceptable if parents chose not to save for their child’s post-secondary education, but today, with the rising cost of tuition, the need for post-secondary education and the lack of funding resources available to students, it is very much a responsibility that each new parent must consider and include as part of the monthly budget.

 

Why do people tend to avoid discussing the financial aspect of having a baby?

It’s often considered a private matter that will get discussed behind closed doors. I also believe it has to do with the fact that the financial knowledge of the majority of first-time expecting families is lacking. In our culture, financial knowledge is typically acquired over time through life experiences. A new parent starting out is not often financially savvy, unless they have an interest in finances and have educated themselves. Many realize it’s important, but find the material somewhat dry and mundane to read up on.

What kinds of government incentive programs are available to help parents?

We are very fortunate to live in Canada. The Canada Child Care Benefits (once known as the Family Allowance) are available to each Canadian family. They consist of a tax free income called the Canada Child Tax Benefit (CCTB) and a taxable income called the Universal Child Care Benefit (UCCB). The National Child Benefit Supplement (NCBS) is often included in the CCTB for those with lower income. Qualification for the CCTB is dependent on the family net income. Every family with children aged six or younger qualifies for the UCCB of $100 per month.

It is this income that the majority of young families attribute to a Registered Education Savings Plan (RESP) for their child, which then qualifies them for an additional incentive, called the Canada Education Savings Grant (CESG). The CESG is a top-up of 20 per cent on subscriber’s contributions matched by the federal government. Every family who saves in an RESP will receive this educational grant of up to $500 per year per child.

For mid-lower income families, the Additional CESG will provide a 30 to 40 per cent top-up on the subscriber’s first $500 contributed to an RESP annually.

Also, the Canada Learning Bond (CLB) is offered to those that qualify for the NCBS and amounts to a start- up of $500 per child for opening the RESP and an additional $100 per year if they qualify.

There are also talks of a Provincial RESP Grant coming to Saskatchewan, but we don’t know the details just yet.

 How have the costs of having a baby changed from previous generations?

It seems to me that having babies today is more costly than it was in previous generations. I remember that it was the norm for a mother to stay home to look after the children. To be able to cover all the responsibilities of parenthood today and meet the cost of daily living requires a dual income in most cases. Having both parents working means that there will likely be daycare costs.

The other major difference is the need to save for the child’s post-secondary education. It’s a great financial responsibility that families have to endure today. As baby boomers are aging and retiring, there is less money available in the budget to help offset the costs of tuition. So we see tuition costs rising at a rate of two to three times that of inflation, making it impossible for the average student to fund their own education. I suppose this is why we see the RESP program being heavily funded by the government to motivate and award families for saving early.

Are all registered Education Savings Plans (RESPs) generally the same? If not, how do they differ?

An RESP is an investment registered with the federal government. All RESPs have Education Savings Grant incentives such as the CESG and CLB attached and the investment is tax sheltered.

The difference lies in the vehicle used for investing the RESP. Group Plan/Scholarship Plan RESPs typically invest in diversified lower risk investments and offer consistent and competitive returns due to the pooling effect of the funds. These types of RESPs have a long track record. The principal savings are 100 per cent protected. The Individual RESP is typically invested through mutual funds and is exposed to fluctuations in the stock market. The principal in these types of RESPs is not typically protected and the return is unpredictable.

There are fees attached to any RESP. Some charge their fees upfront and have a flat fee, while others have a built-in, hidden fee, called a Management Expense Ratio (MER) that grows as your investment grows. The key is to ensure that the lifetime fee does not take away from your child’s future savings. The Group Plan charges their fees upfront from early contributions and has an option to return fees as a bonus upon maturity of the plan. This fee is about one-fifth on average that of a mutual fund investment (based on an average Balanced Equity Fund in Canada). The Group Plan RESPs are also administered by not-for-profit foundations and can offer enhancement payments to the student’s Educational Assistance Payments.

Often the type of RESP offered will be dependent on the license that the advisor holds. If they hold a mutual fund license, an RESP invested through mutual funds will likely be the only type you’ll hear about. Personally, I hold a license that can offer both types of RESPs. Both types offer flexibility to increase or decrease your contributions if need be, as well as flexibility upon payout. The Family Plan and Group Plan RESPs can be transferred between children in the situation that one child does not use the money. The Group Plan also offers the option of withdrawing funds in cash and rolling monies into a RRSP if the child does not carry through with a post-secondary education.

 What do new parents need to know about maternal and parental benefits?

You need to apply for EI benefits from the day you stop working. It’s a 60-minute online application. Don’t wait for the Record of Employment from the employer. If you delay applying longer than four weeks, you risk forfeiting your EI benefits. EI is now available to the self-employed as well as the employed if they chose to pay into them. Maternal benefits of 15 weeks are only given to the birth mother. Parental benefits of 35 weeks can be shared by either or both parents and may include adoptive parents and caregivers. The two-week delay period in receiving your EI is like the deductible that needs to be paid to the insurance agency when making a claim. Only this time, it’s to the government.

By Well Being Team on June 3, 2012 in Babies & Children, Pregnancy, Wellness

Christie Sondergaard
Founder and Director of Planning For Baby,
Agency Director for Saskatchewan for Heritage Education Fund Inc.

June Boot Camps

posted by Fitness Focus    |   May 28, 2012 14:44

This summer's second round of Boot Camps start next week! Open to members and non members of the gym.  So far the Monday evening Boot Camps with Robin have been great!  They're out there busting their butts, rain or shine.  Starting Tuesday June 5th, the morning Boot Camps with Jen start for the following 6 weeks and will run on Tuesday and Thursday Mornings at 6:00am.  There are still a couple of spots available for the morning Camps that we expect will be filled by next Monday; so don't miss out!  Morning workouts are a great motivator, they make you feel more energized for your day, and even help control your metabolism and appetite for the day.  Even if you aren't a morning person, there are so many reasons to take advantage of a fun time and a great outdoor group workout.

If you have any questions or if you want to get your name on one of the final spots, please contact us at Fitness Focus (306) 244-6413 or by email info@fitnessfocus.ca

Fitness Focus Saskatoon

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TRX Suspention Training

posted by Fitness Focus    |   May 23, 2012 17:30

 

Try adding a component of TRX to your training in the gym.  We offer TRX based group classes as well as one on one personal training.  TRX Suspension Training was born in the Navy SEALS, develops strength, power, endurance, balance, flexibility, mobility, durability, and core stability.  The TRX Suspension Trainer is a highly portable performance training tool that leverages gravity the user's bodyweight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. whether you're young or old, out of shape or a beast, injured or at the top of your game, TRX Training meets you where you are and takes you where you want to be.

Weight Training Myths

posted by Fitness Focus    |   May 21, 2012 13:42

Many myths exist in weight training, and conventional wisdom can sometimes take you far off track from your goals in the gym.  For example, training with weights will make you oversized and inflexible or if you train with heavy weights will make you heavy and slow wheather you are a man or woman; or that squatting below parallel will lead to nothing but injuries.  None of these statements are completely truthful.  Training regularly in a shortened range of motion will likely keep you a lot less flexible or bouncing your body through the bottom of a full squat leads to a good possibility of injuring yourself.  Weight training performed in proper and an appropriate manner could likely put these myths to rest.

Full Range of Motion?

A common area that people neglect or misunderstand is Range of Motion and how it can be related to injury prevention (ROM, the full range that a weight is moved from the bottom of the exercise to the top). It depends on the individual and the particular joint, but for the most part, you should practice moving through the full ROM; the way our joints are designed to move. Most people don't appreciate how powerful a tool weight training can be to increase flexibility.  Olympic weight lifters are the second most flexible athlete next to the olympic gymnast.  But weight training can also be a powerful tool to decrease flexibility; when you take the traditional muscle-bound bodybuilder type who constantly trains with shortened range of motion.

by John Catanzaro
www.fitnet.ca/

 

Try a Boot Camp for Ultimate Results

posted by Fitness Focus    |   May 19, 2012 01:43
A boot camp is a type of group physical training program conducted in the gyms typically with a personal trainers.  At Fitness Focus we offer both indoor in a studio setting and outdoor as a special class. These programs are designed to build strength and cardiovascularity through a variety of intense group intervals over a 60 - 90 minute period of time.
Boot Camp training often commences with dynamic stretching and running, followed by a wide variety of interval training, including lifting weights/objects, TRX Suspension Training, pushups/situps, plyometrics, and various types of intense explosive routines. Sessions usually finish with yoga stretching. Many other exercises using weights and/or body weight, similar to CrossFit routines, are used to lose body fat, increase cardiovascular efficiency, increase strength, and help people get into a routine of regular exercise.  It's called "boot camp" because it trains groups of people and may or may not be similar to military basic training.  Boot camps provide social support for those taking part. This provides a different environment for those exercisers who get bored in a gym and so find it hard to develop a habit of exercise.

Check for the next scheduled boot camp on our group fitness scredule

http://www.fitnessfocus.ca/schedule.aspx

Fitness Focus Saskatoon

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Personal Training | Weight Loss

Promoting a Healthy Lifestyle

posted by Fitness Focus    |   May 19, 2012 01:42

We lead busy and hectic lifestyles, and we need to take care of ourselves.   If you find yourself skipping meals, eating fast food on the run, and generally not making the time to take care of yourself then try incorporating 1 or 2 of the tips below.

1. Eat breakfast daily! Start the day off with a healthy breakfast to have the energy necessary to get through your busy day.  Not eating breakfast increases your risk of overeating later in the day, and often selecting the less healthy options.  Make a point to have 20-25% of your daily calories at breakfast and ensure there is some protein and healthy fat included to help provide longer lasting energy.  If you are pressed for time in the morning, then try a smoothie, which you can even make the night before and drink it on the go.  Try blending:  1 cup berries, ½ avocado, 1 handful of spinach, 1 tbsp chia seeds and about 15-20g of protein powder or ¾ cup plain Greek yogurt with 1-2 cups water.  Now you’ve got an energy dense, slow digesting power breakfast that will keep you moving until your next break.  Look for un-falvoured Whey protein isolate, or an un-falvoured vegetarian protein powder to avoid any artificial sweeteners or flavours.

2. Add water!  Water is one of the best places to start to keep energized, not coffee!  You tell clients about the benefits of water and the importance of maintaining proper hydration, so start listening to yourself.  Water is critical for the transport of nutrients and elimination of wastes from the body, maintaining energy levels and burning fat. Make water your primary liquid, and you’ll also be saving the cost of those $5 coffees.  As active individuals aim to drink at least 2.5-3 litres of water per day.  Remember, that starting a workout dehydrated is a quick way to get injured, and impair recovery.  

3.  Pack Snacks!  I know, we are all busy and on the go, who has time to eat snacks.  However, a little preparation can go a long way.  Packing snacks that are quick and easy to eat will help keep energy levels high for hours and will stop the reliance on energy bars or coffee.  Try bringing a container of raw nuts or seeds to snack on throughout the day.  A serving of 24 almonds have around 160-170 calories and 6g of protein and carbohydrates, a total 14g of healthy poly and monounstaturated fats, as well as some calcium and iron.  These are easy to keep in a bag, purse or pocket and eat a few between clients.  Other great snacks are fresh cut vegetables and hummus, or Greek yogurt and berries.

4.  Schedule lunches or dinner and brown bag it!  Most trainers don’t get paid if they don’t work, however skipping meals will cost you more in the long run.  Make sure you’ve got a mix of lean protein, complex carbohydrates, fresh vegetables and healthy fats.  Invest in an insulated bag to keep your meals cool during the day and prepare things that are easy to eat on the run.  For example, quinoa salad, with peppers, beets and broccoli with some cut up chicken breast or fish, fits in a bowl and can be eaten with just a fork.  Or find a healthy choice near where you work such as fresh salad and source of protein or a sushi roll and dark green salad.

5. Schedule your workouts!  Begin active is a big part of being a trainer or group exercise instructor.  Plan the time to get your own workouts in there so you can stay healthy and fit and on track of your own goals as well.

Maintain a positive attitude towards nutrition and health and lead by example. Your clients will see first-hand how effective good food and exercise choices are and as a result your business will also have positive results.

Written by  Tara Postnikoff

www.canfitpro.com

Food for Thought, What's the Deal with Diets?

posted by Fitness Focus    |   May 15, 2012 00:34

Anytime someone is unhappy with their shape, they automatically think of diets first. I certainly can’t blame them, since they consume good portions of television programming, from news of post-pregnancy starlets returning to athletic shape in record time to late night infomercials that prey on our exhausted minds to facilitate an impulse purchase. And then there are those who always ask: will dieting work for me? The answer is yes. They were actually conceived to work for everyone. But there’s a catch.

 Diets are designed to work in the short term. They’re not intended for sustained weight loss. This means that within a month or two your body has lost all it can lose and you’ve plateaued at about 85-90% of the original mass. This naturally comes with all the side-effects of hunger: grumpiness, weakness, chemical imbalance, low energy and the instinctive knowledge that you’re doing something wrong. That’s just your body’s way of telling you that without an actual lifestyle change, things just aren’t going to change. A reduction in the number of calories ingested is not the same as calories burned. In effect, it’s practically the opposite, since fasting brings with it fatigue, which makes it difficult to exercise enough to burn calories in the first place.

But the biggest reason for avoiding diets is their effect on muscle. They not only cause it to atrophy during periods of caloric restriction, but they destroy it by reducing the metabolic rate. This doesn’t cause muscle to turn into fat, but for all intents and purposes, once muscle mass has been reduced, the arrival of fat is a natural reaction to the panic mode that the body has been forced into.

According to a recent study published by the New England Journal of Medicine, the relapse and cravings suffered by dieters are not only behavioural but physiological. The body simply keeps producing hunger hormones even years after the diet, eventually leading to relapses. What’s more, according to a new report published in the journal Cell Metabolism, during caloric restriction certain hunger inducing neurons actually consume one another, further boosting the hunger signal and prompting the urgency to consume.

According to a UCLA study, dieting often has the opposite effect of the desired weight loss. Whether it is a fad diet, crash diet or other abrupt caloric restriction, your body will react negatively to it. In fact, several studies now show that dieting is a consistent predictor of future weight gain. The answer is simple: moderate consumption and regular exercise. It works. And let’s not lose sight of the fact that prevention works even better. This is why efforts should be focused on preventing weight gain initially – in particular for young people - rather than counting on the ability to lose it later.

 

Written by  Claudiu Popa, in Canfitpro Magazine

 

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