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Friday, March 5, 2010
In this issue...
What's New for March...
The 2010 Olympic games in Vancouver ended on an amazing high. Now the Paralympics will begin. It is our hope that the
Olympic games have inspired all people, regardless of their capabilities, to take their personal fitness to a
higher level. If you are one of these people wanting to take on this challenge, you can come down to our
training studio located at 1732 Alberni Street, and set yourself up with a free personal training consultation!
Get 6 personal training sessions for the price of 5 for any first time clients. Get your training back on track today!
Something new for April! Come and join us for free noon powerhour classes every Monday, Wednesday,
and Friday at 12:10 pm! Space is limited to 6 participants. For additional information, email us at
info@stayfitanywhere.com
Our Online Personal Training is now more convenient than ever! Online personal training is only $7.99 per session!
And remember, Evolution Bootcamp is coming in May 2010! Get ready to take your training back outside!
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Highlight of the Month
Did you know Stayfitanywhere provides educational lectures within our community?
The SFA team with our lead presenter Andrew Burchell, have presented lectures, corporate lunch and learns and workshops
around Vancouver and the lower mainland. Some of these places include Ledcor, Discovery Parks, Health Employees Association of BC, Choices Market, Kerrisdale and Sunset community centres.
Join us on March 30th for a free lecture at our Stayfitanywhere Personal Training Studio (1732 Alberni street).
Andrew Burchell will be making a special presentation of the '12 Keys to Fat Loss'. Register now as space is
limited! To register for this lecture, contact info@stayfitanywhere.com
To find additional information on our lectures or how to book us for a lecture, visit Stayfitanywhere.com
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Learn it! Train it! Live it!
Balance equipment isn't always necessary when trying to train balance you can simply use 1 leg to
provide your body with a challenge. Before moving onto the balance/strength exercise below practice working
on stationary balance by standing on one foot with your ankle, knee, and hip flexed. If you can do this for
30-60 seconds without having to grab a hold of something or touching your other foot down you are likely
ready to try the 1 leg knee touch.
Try this:
1 Leg Knee Touch.
 
- Stand as tall as you can on your right foot with your left hovering just above the ground.
- Place your left hand on your right thigh, your left hand will remain touching your leg throughout the movement.
- Stick your bum out “hinging” at the hip and slowly slide your left hand down along your thigh until your fingers go over your knee.
- Hold this bottom position until you are steady, then under control use your bum to stand nice and tall again.
Try doing this exercise for 10reps on each leg before you open the fridge for the entire month of March
and see how your balance and strength improve! For more fitness tips follow us 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 truth about eating for health and fat loss is this: It is a simple process, but it is definitely not easy! If you ever find yourself wondering 'what should I eat?' or 'where do I start?', begin by following these simple principles for healthy eating:
- Keep it Simple: Often the best strategy to follow when grocery shopping is to do all your shopping around the perimeter of the grocery store. That is where you will find all the basics.
- Keep it Natural: Many of the foods available today were not available 100 years ago. Keep in mind that our primitive bodies and digestive tracts were designed to eat foods that were grown from the earth. So look to eat 'real' food!
- Keep it Frequent: Think of your body as old steam train where the engineers would have to add a small constant supply of coal to the furnace to keep the train chugging away. Your metabolism is always active, so the best way to feed it is with a constant supply of smaller (and healthier) meals.
- Keep it Varied: Your meals should consist of a balanced combination of proteins, carbohydrates, and fats (30-40-30). Look to prepare your food and find a variety of recipes with a good balance of dairy, meats, grains, fruits, and veggies.
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
Makes 1 full serving (or add more fruit to make 2 smaller servings). Read all about the nutritional benefits
of Quinoa in our SFActs. All recipes are courtesy of Cory Richert, Personal Chef.
This month's recipe: Tropical Breakfast Quinoa
Total time: 15 minutes.
Ingredients:
For the raisins:
1/2 cup quinoa
1 cup cold water
1/4 tsp salt
1 tablespoon honey
1 ripe banana, peeled and sliced
1 ripe mango, peeled and diced
1/4 cup blanched slivered or sliced almonds
1 tablespoon shredded toasted coconut
Cooking Directions:
Preheat oven to 325 degrees.
Rinse quinoa under cold water in a strainer for 30 seconds, or until water is no longer cloudy.
Add quinoa, water and salt to a small saucepan and boil 10 minutes, stirring occasionally.
After 10 minutes, remove from the heat, cover and let quinoa sit until it absorbs all the water.
While the quinoa is cooking spread the almonds out on a rimmed cookie sheet and toast in the oven for 5-7
minutes, watching to make sure the almonds don't burn.
While the almonds are toasting peel and slice the banana and mango. Remove the almonds from the oven and
allow them to cool for a few minutes on the sheet pan.
Fluff quinoa with a fork and stir in 1 tablespoon of honey. Serve immediately topped with fruit, almonds
and coconut.
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SFActs
One food that has been getting much attention recently is quinoa. Quinoa is an ancient grain that is
loaded with protein and fibre, and is considered one of the most nutritious foods on the planet. Generally,
quinoa can be located in the rice or health-food section of your grocery store, and the simplest way to
prepare it is to cook it like pasta. And what is so special about quinoa? Daniel Fairbanks, Ph.D, a
professor of plant and animal science at Brigham Young University says:
"Quinoa is a true wonder food. It has about twice the protein of regular cereal grains, fewer
carbohydrates, and even a dose of healthy fats."
With this in mind, quinoa would definitely be a great food to include in your breakfast
(or as an alternative to oatmeal) and an excellent choice as a post-workout meal!
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30 Minute Challenge
Turn your kitchen into a gym and make meal preparation a chance to sneak in some extra movement. Following
is a list of some ways you can exercise while preparing your next meal.
Kitchen Circuit:
- Stand on 1 foot while chopping vegetables (balance)
- Drop into a deep squat when getting pots and pans out of the lower cupboards (strength)
- Before going into the upper cupboards reach both arms up over head lengthening your entire body (stretch)
- Lunge/side shuffle/hop on foot across the kitchen (movement)
- Tuck your shoulder blades back and drop into a quarter squat while washing dishes (posture)
- When drying dishes brace your midsection as if you were about to get punched and only move your arm in short circular motions (core)
These simple exercises cover a variety of the necessary components of physical fitness and health. If you
can find ways to exercise in the kitchen when preparing meals you will soon find ways to exercise in other
aspects of your life!
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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