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Color Me Rad 5K Run Saskatoon

posted by Fitness Focus    |   July 9, 2014 18:35
Calling All Gym Members and Non-Members!  Color Me Rad 5K, our team is growing and now all of our team members receive one month free at the gym.
 

DON'T RUN ALONE! 
If you want to partake in the 5k madness of Color me Rad but have no one to run with, join our team in support of the Children's Hospital Foundation of Saskatchewan.

TEAM FITNESS FOCUS
September 6th, 9:00am Wave Time
TEAM CAPTAIN: Blackwell
PROMO CODE: Children

QUESTIONS: info@fitnessfocus.ca

REGISTER: http://www.colormerad.com/race/saskatoon

Color Me Rad 5K Run Saskatoon

posted by Fitness Focus    |   April 16, 2014 17:14

Color Me Rad is coming to Saskatoon with a tsunami of color that will make colored tears of joy run down your cheeks and will renew your will to live.

Color Me Rad is a 5K that fires off in a blaze of color bombs, color cannons, color mortars, and multi-toned courses that guarantee your outlook will be brighter, your boyfriend will be more affectionate, your boss will finally remember your name, the hair on your head will grow back and the hair on your back will fall out, and your gray outlook will turn green like a spring morning.

Historically, running has only been acceptable when trying to escape the law, personal responsibility, the truth, and grizzly bears.

Instead of running FROM something, get ready to run FOR something at this year's Color Me Rad. Run for the hell of it.

Don't want to run solo?  Join Team Fitness Focus on September 6, 2014 at Deifenbaker Park
Promo Code CHILDREN
Team Info: TEAM FITNESS FOCUS
Team Captain: BLACKWELL
Wave Time 9:00am
QUESTIONS? info@fitnessfocus.ca
 
http://www.colormerad.com/race/saskatoon

 Color me rad saskatoon Fitness Focus

Squatting With Proper Technique

posted by Fitness Focus    |   February 1, 2014 16:50

All too often in the gym many of us are performing our squats with improper technique, there are 2 causes for this.  The first and common reason is that we tend overload the weight and use more than we should causing us to sacrifice technique as well as depth on the downward part of the squat.  The second reason is that we are generally taught to limit our squatting is to lower our thighs to just below parallel rather than perform full ‘arse to grass’ squats, because it is a ‘safer alternative’. The argument for this is that a full squat places much more stress on our knees and ligaments.

While from a static anatomical standpoint, this argument is seemingly true, our body actually behaves different in a dynamic movement under load. For example, supporting structures like cartilage and ligaments work to dissipate the intensification of stress on joints. On sensing the increased load, stretch receptor cells in the joint alert the brain to increase the muscular and ligamentous stability in and around the joint capsule, thus preventing injury. 

It's not all black and white though, there are circumstances when a full squat would not be initially advised, such as people with damaged knee cartilage or post knee operation patients, also  individuals with disc bulges or spinal issues. In the majority of clients with knee issues though, it is ironically their years of half squatting, poor technique and the lack of full squatting that forms the root of their problem.

 
The Benefits

 So, if a full Range Of Motion (ROM) squat is not bad for us, what exactly are the advantages of performing such an exercise?

• Recent research has shown that full ROM squats help to strengthen the ligaments around the knees, and maintain the capsule integrity.

• Squatting through a full range of motion helps to minimise imbalances of the quadriceps muscles by forcing the muscles to work through the lower half of its movement capacity, as well as reduce imbalances between the quadriceps and hamstrings.

• It encourages optimal muscle recruitment and activation over a larger range of motion, leading to better quadriceps development.

• Deep squatting helps to activate the lower fibers of the Vastus Medialis Oblique (VMO), which serve a critical purpose of stabilizing the knee during movements like running and jumping.

• Full squatting is an instinctive movement pattern of the body, like walking or breathing. For example, perfect squatting techniques are best observed in children, who perform the exercise with ease and without instruction.

• It can help to eliminate knee pain caused by patella-femoral tracking syndrome which ironically can be caused by muscular imbalances and tight iliotibial band as a result of partial squatting.

 

10 Tips and Tricks for Weight Loss

posted by Fitness Focus    |   June 16, 2013 16:01

Here are 10 tips and tricks for weight loss that you may never have heard.

1.       The weight loss equation

The easiest way to explain the process of losing weight is that weight loss occurs when the body consumes less calories than it burns.  So the simple equation goes like this: Calories In – Calories Out = Weight Loss.  There are obviously many other important factors involved here, but keeping this simple formula in mind can be helpful in many situations.

2.       Monitor your daily calorie intake

Do Not obsess over counting calories. Being aware and maintaining a clear idea about the number of calories you're consuming daily is important to keep on track with weight management.  Get to know how to use food labels; know what you are eating in terms of carbohydrates, fats and proteins and remember: 1 gram of Carbs=4 calories, 1 gram of Protein=4 calories and 1 gram of Fat=9 calories. 

3.       Eat at predefined hours

Plan to eat your meals at the same time of day, everyday.  This helps digestion since our biological clock is synchronized with our brain and stomach.  Also, eating with consistency will help your know when it actually needs food, versus when your brain wants food.  Eating with consistency makes it easier to monitor and maintain weight management. 

4.       The importance of Water

Dehydration, lack of energy, tiredness and headaches are just a few of the effects from not drinking enough water.  Many of us make this critical mistake. All the maladies aside, when it comes to weight loss, water can assist detoxification and the removal of unnecessary toxins from the body and skin but also helps with digestion and keeps the stomach full, which reduces hunger and the unnecessary consumption of calories. Like vitamins and minerals, water also has a daily recommended intake.  For women, its just under 3 liters of water per day and for men its about 4 liters.  So, begin your day with a cold glass of water to restart all your body's natural functions for the day and don't forget to carry a bottle with you at work, during your daily errands and of course in the gym.

5.       Do not rush into getting super-fast results

Follow a slow and steady regimen to manage your weight loss and keep it off.  Taking on a crash diet from the Internet will end right where you started before diet.  Proper, healthy weight loss takes a bit longer.  Take time to do it right, and learn the proper changes to your lifestyle to make your weight management something you can do for life.

6.       Learn how to lose weight the safe way

Even people that have made healthy living part of their lifestyle for year make mistakes and often just aren't doing things correctly.  So as a beginner, its important not to get discouraged; there are many paths along the way to your goals and a lot of them will be dead-ends. If you are new to dieting and weight loss then most probably you are confused from where to start and what should be your first step etc. This is very common and one of the most popular questions we get from our readers the last 6 years. In my opinion before even starting a diet or weight loss program you should do some reading and familiarize yourself with the basic weight loss concepts. I am not suggesting spending days learning the theory, after all losing weight is a practical matter, but learning a few important concepts in advance can prove very helpful in the long run. The guide you are reading now is a good starting point as it covers all aspects of weight loss, fitness and dieting; you can continue reading our other articles as well since we have planned to gather all the information you need in one place.

7.       Keep a food and emotions journal

For many people emotions and feelings are associated with the quantities of food consumed.  When you are stressed or depressed you turn to food (and especially fatty food) for comfort. This is may be happening to you as well and you know that this is bad and can destroy all your hopes for losing weight. You cannot easily control this but one handy tip to try is keeping a food and emotions journal. This is basically a piece of paper (or an online food journal) where you record what you eat per day and your emotional state. If you do this for a couple of weeks and go back and have a look at the results you may identify some patterns and take some precaution measures. For example you can remove sweets and snacks from your cupboards and replace them with healthy alternatives. By doing so when you are feeling stress and turn to food for relief you will not end up eating a tone of calories but food items that are at least healthier.

8.       No need to measure your weight on a daily basis

As mentioned before, weight loss takes time and getting on the scale everyday won't make the process any faster but most probably will add more stress and frustration. Instead try to weigh yourself once per week with consistency; that means the same time of the same day every week because the later in the day will always be high than your weight in the morning.

9.       Never try to follow more than one weight loss program at a time

If you choose to follow a commercial diet or weight loss program then concentrate on one program at a time. Good weight loss programs have different phases, each phase having a clear start and finish goal. Follow the program guidelines correctly for the time required and evaluate your results at the end. Mixing different programs together or not following their instructions will not generate any good results.

10.   Don’t be afraid to ask for help

Don’t be afraid to seek professional help if you are not getting any results. The Internet is a great way to learn how to lose weight but sometimes other factors such as diseases, functional disorders may hold you back. A professional (a doctor or nutritionist) will be able to identify these and suggest ways to overcome them.

 

Beyond The Weight Room With Melissa Leier: Find Your Fitness Personality

posted by Fitness Focus    |   May 6, 2013 16:40

Now that we’re a few months into the New Year, if you have committed to new fitness practices, you’re likely either enjoying new activities while planning to keep on going with what you’ve started or you are struggling to keep doing what you committed to and wondering where that crazy idea came from in the first place! For many, that’s often the case after trying something new. If it’s not the right fit for you, you may give up due to frustration, boredom, difficulty or lack of enjoyment.

The American College of Sports Medicine suggests that both exercisers and trainers can align fitness regimens with personality types to best structure a lasting routine and recognize pitfalls. Figure out what drives you and use that knowledge to help you stick to it and enjoy it. The key to thriving in those fitness challenges you set for yourself toward long-term goals is to find your fit and work with your personality, rather than against it. For example, consider if you like consistency in your day to day or prefer an ever-changing environment? Do you work best with specific goals set or do you like to go with the flow? Are you an early riser getting your obligations out of the way first thing or are you more spontaneous, taking opportunities to be active as they arise or at random times during the day? First things first, what is your personality?

Are Weight Loss Goals Part of Your New Year’s Resolution List?

posted by Fitness Focus    |   January 3, 2013 17:20

This next year will be different, and you're going to make a fresh start this New Year. Around this time of the year, a lot of us find ourselves reflecting on what we accomplished in the past year and decide what changes we want to make to make a positive difference in our lives for next year. After all the prioritizing, you make your big decisions, and then within a month or so, the ‘New Year’s resolutions’ are all but forgotten.

Weight loss goals don’t have to be another promise to yourself which got lost along the way. Setting a goals is only part of the work; plan smart and get ready for the task and make it a success and avoid being in the same spot next year.  Weight loss doesn't have to be hard; it's all in your approach. Try asking yourself and this is very important; is it that you want to lose the weight or is it that you don’t want to eat or live the way you have been any more? The later is a lot harder if your heart’s not in it.  Long-term planning is important; you have to define your path, not just where you want to be.

1. Be realistic

It's been said a million times over, be realistic in when trying to make changes in your life.  Be honest with yourself about what is possible and what suits your lifestyle.  Planning to lose too much weight in a short period of time will only lead to failure and discouragement.  Make your decision with reality in mind. What is it that you can do, and how much time do you have to spend in exercising or follow a meal plan and so on. Start with what you can’t do and then build around it.

2. Enjoying the holidays

This doesn't mean you should give in to all urges and have massive eating spree, but just eat sensibly.  The smart thing to do at times like these is, for a few days, try not to diet on the holidays. Eating sensibly isn't the same as constantly sticking to some lettuce and cabbage diet while everyone around you is allowed to enjoy all the goodies that come with the season.

Try looking at it this way, everyone loves the holidays and they only come around once a year. If you don't take advantage of some of the holiday treats you'll be depriving yourself of all the Christmas excitement.  Why spend your holidays hating every minute of it.  By the end of all the festivities, you will be so sick of the dieting you have been sticking to and will find it harder to stay with that good eating plan as long as you had planed.  Don’t stress yourself about your food intake for a few days over the holidays, relax and eat sensibly.

3. Small is bigger

There is no need to go to completely radical lengths to lose weight. Usually it's the small changes we can comfortably make are the ones that last the longest and make the biggest difference.  Lifestyle changes, even the smallest of changes, like replacing certain snack foods with for veggies and greens; you can also cut down or space out your portions into more-smaller meals rather than attempting a very low restrictive diet.

Simply losing weight doesn't mean much if you don't change your eating and lifestyle habits as well.  Set a goal that you'll start walking to work every day instead of saying you want to lose 8 pounds in a month. Small commitments like that will add up expending extra calories.  These types of lifestyle changes are easily made permanent by incorporating it into your day to day lifestyle.

4. Measure the results

It's the reason you want to make changes in the first place, you want to see change and results. You don't want all your effort and time invested to be all in vein.  Measure your results to reassure yourself that you're on the right track. Measure your results consistently at the same time every week. And don’t just look for a change in your weight, results can come in many different ways.

Take Measurements at your waist or other parts of your body right before you start down this new path.  Your weight can be influenced by a few factors, one being water retention, but your waist may have shrunk or that your clothes feel baggy, it all counts because desired result are the biggest motivator. Record your results so you can actually see your progress and all the results.

5. Keep it interesting and keep it moving

The most frustrating part of weight loss and weight management are plateaus.  It happens to everybody at some point in time. This is what happens when your body adapts to the changes you previously made. If you are following a specific diet or workout regime maybe swap regimes every month or every 3 weeks. This may also help in keeping things interesting and battle boredom. Allow at least 2 weeks for any adaptations before changing your diet.

6. Keep a food diary

Try it, by the end of the day chances are you don't remember everything you consumed over the past 12 hours.  Maybe you're eating more than you think you are or more than you subconsciously want to admit.  Keep a diary of everthing you consume including drinks; it is surprising how much extra sugar and calories you probably consume through drinks.

Keep the diary before you start your diet and then see how many things you can change to lose the weight. To be honest the Christmas week may not be an ideal representation of your average week but it can provide you with an idea of what your actual eating habits are like.

National Health & Fitness Day Act

posted by Fitness Focus    |   December 9, 2012 15:48

It was recently announced that MP John Weston of West Vancouver introduced a private memberís bill to establish a National Health and Fitness Day. The bill encourages local governments to open the doors of their facilities on a complementary basis on the first Saturday of June each year. This act hopes to benefit Canadians by encouraging participation in healthy physical activities at a time when obesity-related conditions such as diabetes are taking an increasing toll on our health and economy.

National Health and Fitness Day Saskatoon

This September, Statistics Canada reported that 31.5 per cent of Canadians between ages five and 17 are over-weight or obese. Weston makes it very clear in his statement that he is NOT proposing to create a National Skinny Day. He wants to create a day which revolves around educating Canadians, young and old, about the importance of staying fit through physical activity.  In turn, this Bill will encourage individuals of all demographics to participate in physical activity in order lead a healthier lifestyle.

 Weston has the support of all four parties represented in the House of Commons. Two MPs, the NDPís Peter Stoffer of Nova Scotia and Liberal Kirsty Duncan of Ontario, have publicly endorsed Westonís initiative. With the assistance of the fitness industry, this Bill has a high potential of passing. Currently, many fitness facilities have also shown their support towards hosting National Health and Fitness Day. Some clubs who have already shown their support include, Curves (national), Cambridge Group of Clubs (Ontario) and Fitness Focus (Saskatoon). We are hoping that we can get as many fitness facilities and clubs on board as possible to promote this initiative.

Beyond The Weight Room: Standing Straight With Back Basics

posted by Fitness Focus    |   November 6, 2012 14:21

by Melissa Leier

STRENGTH TRAINING YOUR BACK MUSCLES
can help create a nice, shapely V, but aside from the muscular definition, developing these muscle groups effectively can have a significant impact on your posture.
Melissa Leier Fitness Training SaskatoonWe’re constantly moving in a forward direction or using pushing movements in day-to-day activities and there are rarely any backward or pulling movements to balance it out. Gradually, your upper back posture will suffer as your shoulders become rounded forward, you slouch or develop a head-forward posture. This posture can then lead to tension in the upper spine, shoulders and neck.
A little fun fact for you: every inch of forward head posture can increase the weight of the head on the spine by an additional 10 pounds.

 POSTURE AND SYMMETRY

Frequent forward movements in daily activities or even exercising pushing movements in a strength training program, such as chest presses or push-ups, without the balance of exercising the muscles that create pulling movements, can cause strength development to be disproportional anterior to posterior. In addition, the chest muscles can become very tight and start to pull the shoulders into this rounded forward posture, which not only looks less than aesthetically pleasing, but can also cause discomfort. This can even result from the constant or frequent movements we do day to day, such as pushing doors open, working at a computer, driving a car or relaxing into the couch watching TV.

Slouching and head-forward posture can lead to long-term muscle strain, disc herniation, arthritis and pinched nerves. Long-term sustained posture like this can lead to bones moving position and losing range of motion, creating a more permanent hunchback posture.

So what can you do to improve your posture?

Strength training exercises, such as deadlifts, lat pull-downs, barbell or dumbbell rows, wide pull-ups, rear delt lateral raises; all done properly, of course.

Chest stretches and lots of them! Even doing a ‘chest in the doorway’ stretch every hour would help. Extend your arms out to your sides at a right angle and bend your elbows 90 degrees. Place both of your forearms against a doorjamb and lean forward. You can stagger your stance with one foot forward if it feels more comfortable. Hold the stretch on each side for about 30 seconds.

Exaggerating perfect posture and always being aware of your posture, including trunk alignment and chin position.

 CHECKING MY ASSUMPTIONS

There was a time in my training history when I was boxing competitively. Aside from throwing hundreds of punches, I was doing hundreds of push-ups daily. When I would consider my own posture, I thought, “Of course it’s great. I’m young and I’m an athlete.” But then why was I starting to get a lot of stiffness and feeling the need to be constantly stretching to feel at ease? I looked in the mirror sideways in a standing posture that I had thought was relaxed and neural, and it was not even close. My chin wasn’t tucked back where it should be and my shoulders were quite rounded forward. Not only did the muscular tension cause discomfort, but also my posture was nowhere near looking tall, poised and confident, the way I wanted it to be. I decided it was time to make a change.

 LESSONS LEARNED

1. Mind-Muscle Connection

To balance out my physique, improve strength and correct my posture, I started strength training my back with twice the frequency of my chest workouts, stretching regularly and using frequent postural awareness. I started to increase strength by increasing the weight I was using somewhat, but felt my lower arm and bicep muscles taking over and fatiguing before I felt my back really engage.

Working with my professional coach, I learned to use little grip strength in my hands and to pull from the larger muscle group (lattisimus dorsi) in the back while visualizing the muscle I was actually using through its range of motion. In less than a year, I had made significant progress to balance out my physique and it did wonders to reduce my muscle stiffness.

The concept of the mind-muscle connection means getting to know your own anatomy and connecting the feeling of specific muscle contraction with a visual for yourself. You should be able to know you’ve contracted a certain muscle with your eyes closed without having to look in the mirror. The more in touch you can get with your own body, the better.

 2. Patience And Persistence Pays Off

Progressing from an exercise using the cable lat pull-down machine regularly, I went on to try the body weight wide grip pull-up. I started off barely able to do one body weight wide pull-up and an ugly one at that! It was difficult and frustrating trying to do these, but I stuck with it and over several months worked my way up to more than 20 at a time for several sets. Not only did this feel great as the muscles grew stronger and the exercise became a smoother movement, but what a sense of accomplishment to motivate me to continue!

 3. Practice Perfect Posture

You need to purposefully think about your alignment, not just in back- specific exercises, but all exercises. Don’t let your back or shoulders round forward when sitting in the leg extension machine or doing a bent- over dumbbell rear delt raise. Even at home or when you’re going to be working at a desk, before you even dive into the activity, take the time to set yourself up first. Even small and light activities throughout the day count towards your overall spinal health. Focus on maintaining neutral spinal alignment when bending to pick something up, when setting up your pillow for sleep and while driving, keeping your chin tucked under and shoulder blades tucked back.

 Put Your Excuses Aside

I once heard someone say, “Well, I don’t exercise my back. It’s sore already.” I would challenge anyone to question themselves on the decision to not exercise the back. Often, a sore back is the result of a lack of effective utilization and exercise of the back muscles. As long as you are medically cleared to exercise, the back should be one of the most important muscle groups to work to improve!

Cardio Secrets That Can Help Maximize Fat Loss

posted by Fitness Focus    |   October 24, 2012 14:48

Questions from around the gym about cardivascular training; here are your answers

Many people do their cardiovascular training in the gym, not just for improving their endurance or for health reasons, but most people also train with the goal of losing weight and burning fat. Unfortunately most people are not aware that there is more you can do to get the full benefits of your cardio.  There are tricks of the trade that you can use that will help maximize fat loss when doing cardio; and if you are one of the many people that do your cardio training primarily to lose fat, then you might want to try these cardio tips to maximize your fat loss:

To maximize your body's ability to burn fat, perform two cardio sessions.  The first one in the morning and the second after you train in the afternoon or in the evening. This technique works well because of a cool effect that occurs after you do cardio. After your cardio session your Basal Metabolic Rate (BMR) is higher and your body will actually burn extra calories for several hours after you have finished. The calories that your body burns literally while doing nothing, will probably exceed the calories initially burned during your cardiovascular exercise.

 Cardiovascular training in the morning before you eat breakfast, or carbs, is beneficial because your body's glycogen levels will be lower in the morning.  This is especially true if you last ate at dinner time and have fasted for 8 to 10 hours while you slept.

Doing your cardio without eating causes your body to mobilize more bodyfat because the glycogen in your blood is unavailable, and because your blood glucose levels are also lower after an overnight fast so you will burn more fat which your body will use for energy.

After fasting overnight your insulin levels are their lowest. When you eat, especially carbohydrates, your body (or pancreas to be more specific) releases insulin, which will interfere with the mobilization of body fat. Sinse there is less insulin present in your system before you eat after 8 to 10 hour fast, more body fat will be burned when cardio is done in the morning. You should also note that this is also why many "fat burning" products contains several ingredients, which reduce or regulate the blood insulin levels.

If you are eating immediately before cardio, this can also inhibit the fat burning process because your body will first have to burn off the calories from the food you ate before it will burn the fat stored in your body. Doing your cardio in the morning, your metabolism will stay raised for a period after the cardio training is finished.

Doing you cardio in the morning will also give you better circulation throughout the day and give you an energy boost.  Training early can also regulate your appetite thoughout the day which will help in controlling cravings and binging later on.  Adding an afternoon cardio session will elevate your metabolism for a second time for another period of a few hours. Again, your body will be burning extra calories while doing no extra work. This is similar to the calories that will be burned by extra lean muscle you develop. Once you add the muscle you burn more calories without doing any additional exercise. These are those little tricks that most people don't know about; and all without the help of taking diet pills or fat burners.

Written by Jeff Behar

Fitness Focus, Saskatoon's No Contract Gym 

Trusted Saskatoon Gym, Fitness Focus: The Perfect Arm Curl

posted by Fitness Focus    |   October 9, 2012 19:47

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!  

Chris from Team Wawryk Pro Trainers who are only based out of Fitness Focus Shares a Tip on doing the perfect Arm Curl -

Print a Free 2-Week Trial Membership for you and your friends. If you're looking for a gym in Saskatoon and have never tried Fitness Focus, this pass is for you to come experience the great atmosphere, people and all the major ammenities Fitness Focus offers. For 2 weeks you will have access to The Weight Room, Cardio Theatre, All Group Fitness Classes, Unlimited Tanning, Free Towel Service, Free Lockers and more... click HERE to print yours

Find Fitness Focus Health & Athletic Centre at 1250 Ontario Avenue, or check out their listing here in the Saskatoon Fitness & Gyms Category on THE Saskatoon directory of excellence. They are YOUR Trusted experts right here in Saskatoon!

 

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