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Monday, February 1, 2010
In this issue...
What's New for February...
 Go Canada Go!! Finally, the much anticipated 2010 Olympic games are here!
With all the Olympic events and festivities happening in Vancouver, this is sure to be a very exciting month!
In light of this, Stayfitanywhere has dedicated this edition of the SFA Press to the 2010 Vancouver Winter
Olympics. It is our hope that seeing the top athletes in the world will help motivate and inspire you to
take your training and your body to a whole new level! We would like to extend an invitation to you to come
down to our all new training studio located at 1732 Alberni Street, and set yourself up with a
free personal training consultation. Take advantage of our Olympic deal, 6 personal training sessions for the price of 5 for any first time clients.
Get your training on track. Our team of trainers are all certified Sports Conditioning Specialists
and can help to get you training like an Olympian! Come on down and get started today!
Remember to also download your free copy of our new eBook: 'The 12 Keys to Fat Loss'
at Stayfitanywhere.com. This Stayfitanywhere eBook is a fantastic read that will definitely assist you in
achieving your fat loss goals. Our highly motivating book is packed with useful information that you can implement
into your new year's resolution weight loss plan today!
On Tuesday, February 9th at 7 pm, Andrew Burchell will be presenting 'The 12 Keys to Fat Loss' at the
Kerrisdale Community Centre (5851 West Boulevard). Two weeks later on February 23rd, Andrew will also be
presenting 'Fit Over 50' at 6 pm at the Sunset Community Centre (6810 Main Street). To register for these
lectures, or for more information, please contact info@stayfitanywhere.com.
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Highlight of the Month
 Did you know we have our very
own blog?
What is a blog? The Wikipedia definition - A blog (a contraction of the term "web log") is a type of website, usually
maintained by an individual with regular entries of commentary, descriptions of events, or other material such as graphics
or video. Entries are commonly displayed in reverse-chronological order. "Blog" can also be used as a verb, meaning to
maintain or add content to a blog.
In short, our blog is another way Stayfitanywhere will keep you up to date with our opinions on various
fitness trends and interesting, sometimes amusing, articles we come across. Keep current with the Stayfitanywhere team with our
Stayfitanywhere Blog.
Learn it! Train it! Live it!
The Vancouver 2010 Olympics are just around the corner and hopefully the performances of our Canadian
athletes will inspire you to get your body moving. One exercise I hope to see a ton of Canadians do is
step-up on to the podium to accept a medal. In a traditional gym setting a step-up is performed on a bench,
a step, or a box; in the outdoors a step-up can be performed on a rock, a park bench, a cement block, a piece
of playground equipment, or any other solid structure.
Try this:
Step Ups.
 
- Make sure your structure is solid and can support your weight; the structure should be about knee height.
- Place your right foot on top of the structure and bring your left hand to eye level with a 90 degree bend at the elbow.
- Use your right leg to propel your body straight up, while you are coming up swing your right arm upwards and raise your left knee to hip height.
- Consciously control your body as you lower your left leg back to the ground, once your left leg returns to the ground repeat.
Try this exercise the next time you are on a run, or are playing in the park with your kids, and be sure to picture
yourself stepping up to the podium with O Canada playing in the background! Find more exercise tips on Twitter .
Consult a physician if you have any medical conditions prior to attempting any exercises.
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Fitness and Fat Loss
The road to losing weight (20 lbs or more) requires sticking to a disciplined training plan. Much like an
Olympian must stick to a strict year round training regimen, so must the individual who wants to lose weight.
Olympians are often successful because of the tremendous support systems around them, i.e. coaches, trainers,
physical therapists, friends, and family. The reality is, most people aren't ever going to hit their fat
loss goal without also having a strong support system around them. At some point, individuals wanting to
lose those last 5 to 10 pounds are going to need some professional training and/or coaching. Simply put,
success in any area of life requires proper guidance. Are you getting proper guidance with your training
plan? Do you have a strong support system around you? If you don't, look to find the right individuals that
will steer you in the right direction and support you in your goal of losing weight.
If you need additional guidance and tips, don't forget to download the Stayfitanywhere E Book:
'The 12 Keys to Fat Loss' at Stayfitanywhere.com.
Knowledge is power.
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Recipe of the Month
With the Olympics now upon us, I felt it fitting we offer you a twist on a simple, yet tasty dish that
pays tribute to our Canadian athletes as they bring home Gold on home soil! A pinch of saffron lends a lovely golden
hue to the couscous, and the golden raisins burst with flavour. I recommend pre-soaking the raisins in whiskey
(any brand will do), but if isn't for you then feel free to use almost any liquid…water, orange juice, vodka, stock,
etc. Yes, saffron is a bit expensive, but a small amount goes a long way and adds a wonderful flavour to the dish.
If you don't want to spend the money on saffron you can substitute turmeric. All recipes
are courtesy of Cory Richert, Personal Chef.
This month's recipe: Gold Medal Couscous
Total time: 10 minutes.
Ingredients:
For the raisins:
1/2 cup of golden raisins
1/4 cup of Canadian Club Whiskey (Go Canada!)
For the couscous:
1 cup of chicken broth
1 tablespoon butter
1 tablespoon olive oil
1 cup of instant couscous
1 whole Cinnamon stick
1 pinch of saffron threads
1 green onion (white/light green preferred), small dice
Cooking Directions:
In a small saucepan bring whiskey up to a simmer then add the raisins. Cover, remove from the heat and let this
steep while you make the couscous.
Bring chicken broth, butter and olive oil to a boil in a medium saucepan.
Remove from the pan from the heat and stir in the couscous, cinnamon stick and saffron. Stir a few times,
cover and set aside for 5 minutes. After 5 minutes, stir in the onions and raisins (all of the liquid in the
pan will have been absorbed by the raisins). Taste the couscous adding salt and pepper to taste.
Serve warm.
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SFActs
Have you ever wondered how the top athletes move so incredibly well? Or why they seem to move so
effortlessly during their performances? Obviously there are many variables around this phenomenon
(and many hours spent training), but in particular, it can come down, in part, to having high levels of movement economy. Movement economy is measured as movement velocity for a given energy consumption.
In comparing athletes and non-athletes, the non-athletes often times have tremendous muscular imbalances
(tight & short/weak & strong muscles) that compromise proper mechanics. If these muscular imbalances are
addressed and corrected, then movement mechanics are more likely to improve economically. Are you aware of
your tight, short, weak, and strong muscles in your body? If not, come and get a Stayfitanywhere assessment!
In our assessment you will have the following areas assessed:
- Body composition analysis
- Resting Heart Rate and Blood Pressure
- Postural Assessment
- Range of Motion/Flexibility
- Balance
- Movement Mechanics
Don't wait to have your body moving more efficiently. Come down to our studio and get an assessment
performed today!
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30 Minute Challenge
Olympic and Paralympic athletes will be converging on Vancouver and Whistler for the next month and a half.
These athletes spend much of their lives training to represent their countries with prides at these games and
if you give yourself 30minutes for a workout you can get a small sample of what it takes to be an Olympic and
Paralympic athlete. Try each one of these exercises that mimics one of many movements and skills necessary to
compete in the corresponding sport.
Olympic Circuit:
- Ski Jumps – Moguls: Do 3 sets of 20 seconds with 40 seconds rest between
- Ball Lo to Hi Chops – Ice Hockey: Do 3 sets of 20 on each side with 30-60 seconds rest between
- Lunges – Curling: Do 3 sets of 20 with 30-60 seconds rest between
- Airplane – Figure Skating: Do 3 sets of 8 with a 5 seconds hold, 30-60 seconds rest between
- 1 leg tracking – Freestyle Skiing: Do 1set for 30secs in each direction, 30sec rest between
- Squat to Press – Bobsleigh: Do 3 sets of 8 with 30sec-60sec
- Lateral Lunge – Speed Skating: Do 3 sets of 15 on each side with 30-60 seconds rest between
- Step-up – Get on the Podium to accept your GOLD MEDAL! : Do 3 sets of 15 on each side with 30-60 seconds rest between
Get inspired by these athletes as they try to be Faster, Higher, Stronger than those they are competing with! If you are in
downtown Vancouver during the games stop by the StayFitAnywhere studio show off your new found skills.
To view pictures and videos of these exercises sign up for your Accountability basic package at
www.stayfitanywhere.com.
Consult a physician if you have any medical conditions prior to attempting any exercises.
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Special Deals
 The Vancouver 2010 Olympics have finally arrived. Enjoy the festivities and ride the Olympic bandwagon. Support your
Canadian athletes. We are offering our own Olympic discount to any new clients, 6 personal training session for the price of 5. Don't miss
out on this limited time special deal.
We haven't forgotten our dedicated and loyal clients that have been with us for years. We are offering a referral discount to any of our
existing clients. Refer any new client who purchase a minimum of 4 personal training sessions and receive a free personal training session.
Don't forget about our Evolution Bootcamp, it's just around the corner.
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