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Monday, January 4, 2010
In this issue...
What's New for January...
Happy New Year! 2010 is here! A start of a new year with unlimited possibilities. Wipe away 2009 and start 2010 off with a bang!
For the Stayfitanywhere team, this means a new year with our very own personal training studio! Our new location is 1732 Alberni Street,
near Coal Harbour, Stanley Park and the Seawall, the training possibilities are endless. Get your year off to the perfect start.
Check out our new digs, mention this newsletter and we'll set you up with a free personal training consultation and postural assessment!
We have a terrific
active activity for January 2010, Snowshoeing! Come out to Mt. Seymour on January 24th, meeting time 9:30am, enjoy the great outdoors, burn a ton of calories and
breathe the fresh mountain air. For more details visit Stayfitanywhere.com.
Register with events@stayfitanywhere.com before January 15th, 2010 to reserve your spot.
Stayfitanywhere's
eBook, 'The 12 Keys to Fat Loss' is the perfect solution for the new year to help inform you on the strategies to eliminating the extra holiday fat. It's now available for download! The '12 Keys to Fat Loss' is a hys, 'losing those extra pounds' remains
number one on the list for most popular new year's resolutions. If you are committed to achieving this outcome, you
must begin by giving a realistic (and brutally honest) assessment of where you are at with your weight. Secondly, use
the S.M.A.R.T. goal setting formula (Specific, Measurable, Achievable, Realistic, Time-Frame) to set a fat loss goal
that is achievable and a body weight that is sustainable. For healthy weight loss, keep in mind that it is recommended
that you lose no more that 1-2 pounds a week (0.5 - 1.0 pound is a good week for most!). For ultimate success, it is
important that you use the following tools and strategies to help you along the way:
- Heart Rate Monitor (tracks your calorie output during your exercise/activity sessions)
- Weight Scale and/or Body Fat Percentage Scale
- Current Clothing Size/Belt Size
- Full Body Pictures (Front, Side, Back)
- Performance Measures (Cardio, Strength, Flexibility)
- Lifestyle Assessment (Diet, Activities, Sabotage Behaviours, Happiness, Relationships)
- Journal (tracking your progress is essential- track yours with the SFA's Accountability Plus Package)
Remember to also download your free copy of our all new E Book: 'The 12 Keys to Fat Loss'!
at Stayfitanywhere. This Stayfitanywhere ebook is a fantastic read that will definitely assist you in
achieving your fat loss goals. This highly motivating book is packed with useful information that you can implement
into your new year's resolution weight loss plan today!
Any questions? Contact Andrew Burchell.
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Recipe of the Month
Every year after the holidays we always find ourselves with a plenitude of leftovers, but one leftover in
particular is my favourite...the turkey! Here's a quick way to use up every part of the leftovers and have a healthy
meal in only 1 hour! All recipes are provided by personal Chef Cory Richert.
This month's recipe: Quick Turkey and Wild Rice Soup
Ingredients:
For the stock:
Bones from 1 turkey with meat removed and diced small
1 onion, roughly chopped
1 carrot, roughly chopped
2 cloves of garlic, peeled and left whole
2 bay leaves
For the soup:
1 carrot, peeled and chopped small
1/4 cup of long grain rice
1/4 cup of wild rice
1/2 cup frozen corn
1/2 cup frozen peas
1 green onion, finely diced
Salt & Pepper, to taste
Cooking Directions:
In a large stock pot add the turkey bones, onion, roughly chopped carrot, garlic and bay leaves.
Cover with cover water and bring to a boil. Turn down to low and simmer for 30 minutes. Meanwhile get the rest
of your ingredients ready.
After 30 minutes strain your turkey stock into a clean sauce pan and bring ighly informative, simple
read and will sure help to motivate you and shed those extra pounds. This eBook is a must read!
Check out Stayfitanywhere and get your copy for free!
Stayfitanywhere Holiday Specials are extended until
the end of January.
For a limited time only, Stayfitanywhere is offering specials on personal training, online personal training
packages, fitness assessments as well as the release of the '12 Keys to Fat Loss' eBook!
Take advantage of any of the following packages for a fantastic holiday gift for a friend or loved one.
Ask about our referral bonus. Find all the holiday savings at Stayfitanywhere.com.
Andrew Burchell and Josh Neumann will be presenting seminars at the Sunset Community Centre Fitness Resolution
Event. At 11 am on Saturday, January 9th, Josh Neumann will be presenting Staying Fit Anywhere and at 1 pm on the
same day, Andrew Burchell will be presenting Full Body Flexibility. On Tuesday, January 26th at 6 pm,
Andrew Burchell will also be presenting the lecture version of 'The 12 Keys to Fat Loss' at the Sunset
Community Centre (6810 Main Street). To register for these lectures or for more information, please contact
aburchell@stayfitanywhere.com.
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Learn it! Train it! Live it!
It is important to set health and fitness goals for yourself, such as "I would like to lose 5lbs by February
28th, 2010" or "I would like to complete my first triathlon on March 23rd, 2010". Another valuable goal setting
practice is to take an exercise and set goals for that specific exercise. We will take one of my favourite
exercises, the pushup, and set some goals for all levels of exercisers.
Try this:
Pushup.
 
- Beginner: In 3 weeks I will be able to perform 5 perfect pushups from my toes.
- Intermediate: In 2 weeks I will be able to perform 20 lateral crawl pushups.
- Advanced: In 2 weeks I will be able to perform Spiderman pushups for a length of 20meters.
You can create goals like the ones above for your favourite exercise and if you are having trouble setting
exercise goals please don't hesitate to contact me at jneumann@stayfitanywhere.com.
Consult a physician if you have any medical conditions prior to attempting any exercises.
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Fitness and Fat Loss
The month of January marks the time for New Year's resolutions. As alwato a boil. Add your rice and chopped
carrots and reduce to low. After simmering about 20 minutes add in the corn, peas and the reserved turkey meat.
Heat the soup on low for a few minutes, taste and adjust the seasoning with salt and pepper.
Sprinkle finely diced green onions over each bowl right before serving.
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SFActs
Research has shown that many people quit their fitness programs 4 to 6 weeks after starting. How can this be?
The reasons are different for everybody, but here are the primary factors on why people quit their fitness plans:
- Unrealistic self-expectations
- Impatience and over-eagerness
- Poor planning for: goal setting & set-backs
- Poor implementation of the plan
- Poor understanding of exercise physiology
- Poor guidance and instruction
- Little, if any, review of progress
- Too comfortable; lazy
Do any of the above ring true for you? Don't make the same mistake this year! Make a plan for your success by
setting and following through with your S.M.A.R.T. (specific, measurable, attainable, realistic, time frame) goals.
Get the guidance you need, plan for set-backs, and track your progress. If you feel you need extra guidance and
motivation, Stayfitanywhere can help. Go to www.stayfitanywhere.com and sign up for the
SFA's Accountability Plus Package)!
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30 Minute Challenge
Long term goal setting is a important to achieving health and fitness success but the same benefits can be seen
when setting goals for your daily workout. Having a measurable target such as reps, sets, time, and weight are great
ways to push yourself to achieve more in each workout. Tabata style exercises keep sets and time consistent but they
allow you the freedom to see if you can increase the amount of reps you perform or the weight you move. The tabata
style of exercising has you perform one exercise for 20 seconds, then resting 10 seconds, repeat for 8 sets for a total
of 4minutes. The goal of this is to push yourself as close to your max as possible for each 20 second burst. One of
my favourite goals when doing tabata work is to see if I can get the same number of reps of set 8 as on set 1, and
then the next day I do tabata work is to see if I can complete all 8 sets using a heavier weight. These are small
goals but are incredibly useful in giving you that extra push to accomplish your goals.
Directions: Try the following 5 exercises using the tabata style and don't forget to set goals for each exercise
from session to session (be sure to rest at least 2 minutes before moving on to the next exercise):
Tabata Circuit:
- Squats
- Pushups
- Sprints
- Medicine Ball/Dumbbell Pick Up Press
- Bent Row
To view pictures and videos of these exercises sign up for your Accountability basic package at
www.stayfitanywhere.com. This is
an intense exercise protocol so be prepared to work hard and have fun while you are doing it, remember it is more
important to perform each exercise with perfect technique than to just get them done.
Consult a physician if you have any medical conditions prior to attempting any exercises.
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Editor's Note
We certainly very excited for 2010. With the opening of our personal training studio in January, Vancouver 2010 Olympics and a few months
from the start to our highly successful Evolution Bootcamp.
This year will be fantastic for us and you. We have another year of educating all of you in creating a healthy and active lifestyle.
Happy New Year!
Joe Cheng
jcheng@stayfitanywhere.com
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