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Tuesday, June 1, 2010
In this issue...
What's New for June...
June is here, and that means Summer time! For Vancouver, June is bike month. For Stayfitanywhere, this edition of
the SFA Press will feature articles with facts, stats, and tips about not only biking, but other forms of alternative
outdoor transportation.
Stayfitanywhere would like to thank and congratulate all those individuals who participated in a very successful
first month of Evolution Bootcamp. Our popular, high-intensity group conditioning class had a fantastic, hard
working month in May and is now ready for a second exciting month! To find out more or to register for this awesome
conditioning class please contact info@evolutionbootcamp.ca.
On June 29th @ 7pm, Stayfitanywhere will be presenting 'Fitness Solutions for Busy People' at our fitness studio (1732 Alberni
Street). Join us as you learn efficient techniques to get physical activities into your busy lifestyle.
To register for this exciting and highly informative fitness seminar, email info@stayfitanywhere.com.
Need to 'stayfit' over the summer months? Come down to the Stayfitanywhere fitness studio at 1732 Alberni street
and build a strong, balanced musculo-skeletal foundation with a Stayfitanywhere elite personal trainer today. Mention
this newsletter and receive a complimentary full body fitness assessment ($90 Value) Book your free consultation and
assessment today by contacting info@stayfitanywhere.com.
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Highlight of the Month - Full Body Fitness Assessments
Like cooking your favourite meal for the first time most of us probably followed some kind of recipe in order to
have the necessary ingredients and correct amounts. With time, the ingredients and amounts would be tweaked to our
liking. The same goes for your body, you need a starting point (initial recipe) and through time the recipe changes
to continually improve your body. This is why fitness assessments are so important, it gives you the starting point.
For most individuals, exercise needs to be simple & easy, quick, fun, convenient, relevant, inexpensive, effective
with noticeable results, all while using little to no equipment. At the same time, what most individuals don't have
time to do is figure out how to correctly match exercise programming to their fitness goals. Knowledge of "what
exercise is best for me?" comes down to understanding the fine balance between what you want to achieve with your
fitness goals and what your physical body factually needs to maintain health & function (ie. musculo-skeletal
rebalancing, improving postural faults, correcting faulty movement mechanics, etc...). It is for this reason that
Stayfitanywhere always assesses individuals first before implementing their fitness program. This assessment quickly
identifies initial body limitations and helps to create an effective plan to break through! The knowledge gained from your assessment will help you to get more results in
less time when performing your exercise routine. Train smarter, not harder. Stayfitanywhere is excited to
to provide you a great foundation to further your fitness achievements. So we are offering free assessments (a $90 value) to the first 10 people locally
to reply back to this newsletter! For more information on our fitness assessments, visit Stayfitanywhere.com.
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Recipe of the Month
Quick, simple and delicious! Use leftovers the next day to make "Salmon Cakes"
All recipes are courtesy of Cory Richert, Personal Chef catering@coryrichert.com.
This month's recipe: Salmon Cakes
Total time: 15 minutes.
Ingredients:
2 4oz salmon filets, about the same thickness, skin left on
1 lemon, 1/2 zested and the other half sliced into rounds
1 garlic clove, minced
Salt and Pepper
Pinch of paprika
Cooking Directions:
Preheat oven to 400 degrees.
Add two tablespoons of olive oil to an oven-safe non-stick frying pan and preheat for a minute until hot,
but not smoking. While you’re waiting sprinkle 1/2 of the lemon zest, salt, pepper and paprika on the flesh side
of each of the salmon filets and press down gentle to make sure the ingredients stick.
Add the filets to the hot pan and sear, undisturbed for 2 minutes. Flip the salmon over on to its skin-side
and squeeze the zested half of the lemon over the salmon. Sprinkle the garlic over both filets and move the
frying pan directly to the oven for 8-10 minutes, just until the salmon is no longer pink in the middle (the
thickness of the cut will vary the time).
Serve with lemon rounds over rice, or on a bed of field greens.
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Fitness and Fat Loss
Want to burn extra calories this Summer without having to go to the gym? Then ditch the car, get where you need
to go, and stay fit by choosing one of these activities (Activity:Calories burned in one hour for a 160lb, 200lb,
and 240lb individual)
- Bicycling, 10 mph (leisure): 292, 364, 436
- Jogging, 5 mph: 584, 728, 872
- Rollerblading: 913, 1138, 1263
- Running, 8 mph: 986, 1229, 1472
- Walking, 3.5 mph: 277, 346, 414
Want to find more calorie burning activities? Find the complete list by downloading your free copy of the '12
Keys to Fat Loss' ebook at www.stayfitanywhere.com
(Source: Ainsworth BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O'Brien, WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. Compendium of physical activities: an update of activity codes and MET intensities. Med Sci Sports Exerc. 2000 Sep;32(9 Suppl):S498-504.)
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Eco Fitness
 The BC Healthy Living Alliance has outlined the importance of Active Transportation in a paper submitted to the BC
government regarding recommendations for tackling overweight and obesity in BC. This is a giant step forward, using
active modes of transportation to get to work is a great way to help your waistline as well as the environment. Summer
is here and there is no better time than now to figure out which mode of Active Transportation is best for you.
Modes of Active Transportation: Walking, Running, Cycling, Rollerblading, and Skateboarding.
Start by choosing 2-3 days of the week to commute to work using Active Transportation. Whichever mode of
transport you chose there are some daily behaviours that need to change in order to successfully arrive at work on
time.
- Go to bed a half hour early so you can wake up a half hour early, leaving you enough time to arrive without being late
- Eat breakfast! Even if it's something light, start with a piece of fruit, a piece of toast or a small yogurt.
You body needs fuel to move in the morning.
- Pack a backpack with the following contents: full water bottle, extra snack, change of clothes, change for the bus and any personal
hygiene products
As the summer months roll along you should notice that your active commute to work is getting easier, your pants are
fitting looser, and you have more energy throughout the day. If you are getting these kind of results from just a couple
days of active transportation, imagine your body if you used active transportation for all your commuting needs! If you
need any further assistance or ideas to help incorporate active transportation into your life please don't hesitate to
contact me at jneumann@stayfitanywhere.com.
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