As the New Year is upon us, many of us are writing down and setting goals for 2017, some of which may include losing that stubborn 10-15lbs, losing a little bit of body fat, running our first 5km or half marathon race, improving overall health and wellbeing, feeling more energized, less sluggish, sleeping better!
Even though we all make these types of goals, sometimes we have a hard time actually achieving them due to the lack of making an action plan and following through with it. This is more common than not, and can result in feeling disapointed in ourselves, guilty and sometimes even depressed.
One thing to keep in mind when setting new years goals is to make them attainable and making a solid game plan to set yourself up for success right from the beginning.
One of my personal health and fitness goals this year is to lose that stubborn 10-15lbs that has been lurking around for the past 2 years. Time to kick it in the butt and really challenge its existence!
One of the ways I am going to tackle this goal is that I am going to start an activity that is called 'Intermittent Fasting'. Intermittent fasting is taking a break for a day or two at a time from eating solid food. There are many ways to do this, however I will be using Isagenix Cleanse for Life products to support my body during my 1-2 days/week fasting days.
Why Fast you ask? I have done much research and with my understanding and background of Nutritional Sciences and Biochemistry I have come up with main benefits (including weight loss) that this serves us.
1. Intermittent Fasting changes the functions of cells, genes and hormones.
When we don't eat for a period of 24-30 hours, our bodies intiate an important cellular repair process and changes hormones levels to make stored body fat much more accessible.
2. Helps with Weight Loss and Body (Visceral) Fat Loss
Visceral Fat is the dangerous fat that surrounds our vital organs and affects our body's metabolism and ability to fight diseases. When we fast from eating, our body starts breaking down our cells and has access to our to the deep fat cells and flushes all of the toxins and excess fat cells.
In addition to this, we are decreasing our total caloric intake during this short period of time which speeds up our metabolism for the long term, long lasting calorie burning effects.
3. Intermittent Fasting can reduce insulin resistance, lowering the risk of Type 2 Diabetes.
Intermittent fasting has a direct effect on reducing blood sugar levels which has major benefits on reducing insulin resistance. There are also studies on the positive effects on kidney function!
4. Reduction in Oxidative Stress and Inflammation in the Body.
The spike in human growth hormone along with the repair processes occurring at a cellular level helps fight inflammation and release of free radicals which is key in preventing onset of chronic illness and disease.
5. Nerve cell repair and growth, important benefits for brain health.
Intermittent fasting has shown increases in brain hormones that low levels have been linked to depression and other mental illness, as well as evidence for nerve cell repair and growth in some cases.
Overall, intermittent fasting has the most benefits between 24-48 hours in length, at a frequency that is manageable for each individual, no more to be undertaken than once a week. Other side affects of intermittent fasting include; mental alertness, increased energy levels, better sleep, increased mood etc.
If you are interested in more on this topic, or want some suggestions on how to start your own fasting game plan - please don't hesitate to contact me at firstname.lastname@example.org. Happy Fasting!!
I am excited to announce that I have partnered up and will be offering personal training and group fitness at Studio Four in Vernon! Be sure to check out the website for the most up to date info and schedule: www.studiofourvernon.ca
Alright!!! We are officially gearing up for the annual Conquer The Lake Running Race in Lake Country! The tentative date has been set for Sunday, June 11th.
This year the race is fundraising exclusively for the OK Rail Trail initiative!
The main venue is scheduled to take place at the George Elliot Secondary High School once again, and the races will start (half marathon - 8:00 am, 12km - 10:00 am, 6km - 10:30 am) and finish there.
Registration will open (tentatively) on December 15, 2016! Stay tuned on the race website for updates or join the Transform Fitness Newsletter to receive automatic updates!
We are currently seeking support for the race organizing volunteers as well as sponsorship opportunity within the local community! If you are interested, please don't hesitate to contact Shannen at email@example.com.
It's been just a week after the inaugural "Conquer The Lake" running race took place in Lake Country, BC. With a turnout of 27 runners and an equivalent number of volunteers, we had great weather, a great venue and lots of smiling supporters!
The admirable Arno Compas came in first place for the Half Marathon around Woods Lake with a whopping time of 1:39 minutes! Close behind, Jodi Cochrane took second place with 1:41 finish and Gerry Naito in third at 1:47! With such a hilly, challenging course it was impressive to see these fast finishers cross the finish line at GESS.
In the 12 km, our top three finishers were Trevor Lethewaite (55:21), Tyler Russell (57:07) and Marni McCarthy (1:12)*!
For the fast 6 km course, our first place finisher came in at just 30:02, Grant Spelsberg of Lake Country, 2nd place finisher Julia Keller at 32:39 minutes and 3rd place Chaz Friesen at 32:56 minutes! A pretty tight grouping for 13 total runners!
We were extremely thankful to all of the volunteers, sponsors and supporters with donations for the top three runners in each race from Oyama Zipline, Plan B Salon in Kelowna, and Sweet Legs!
Other supporting organizations for the event include; Laing Roofing, Lake Country Environmental & HSE Services, Western Canadian Steel, the Royal Bank of Winfield, Interior Portable Rentals and Labatt - Budweiser!
A many special thanks to Coralie and her Team; AllSafe Traffic Control who provided amazing road safety and management planning for the event. Thanks to the District of Lake Country and Ministry of Transportation for supporting and helping the event take place in such a wonderful place!
We can't wait to host this event again next year! See you in 2017!
So! You bought a road bike last year, this year or ten years ago but haven't had time to spend riding it? Join us April 29 - May 1st for three days of road cycling training by CyclingBC trained Coaches - Shannen Beckinsale and Garry McCracken. Groups will be formed based on level of experience and fitness and each day you will learn something new about road cycling (including getting a wicked workout!)
Have a goal to race this summer? Maybe participate in the MS Bike Ride? Use this weekend event as an awesome training tool to get the cobwebs off your legs and put on some miles!
$159.99 for the full 3-days plus sponsored goodies ;) or $35 per day ride (includes only the group, coached rides). Register by emailing firstname.lastname@example.org!
Check out the event website: www.lakecountrycycleweek.ca and Facebook event page: https://www.facebook.com/lakecountrycycleweek/
Ahh.. the sport of Indoor Cycling! Such a great way to boost your cardio and fat loss routine. This article points out some very obvious but important rules that should be respected for any indoor cycling class - no matter what gym / instructor you go to!
A lot of riders (and instructors) try to incorporate way too much in an indoor cycling class when just the act of spinning is a great workout! If you have any questions about indoor cycling, feel free to contact Shannen @ Transform Fitness for tips and info - or join our monthly newsletter!
Yup, folks its already been a whole year since you made your 2015 New Years Resolutions! And... how many of you followed through with them and had success? I hope each one of you were able to acheive some of if not all of your goals, but it's one things to make an ambitious goal over the holidays when you are feeling relaxed, content and full of Christmas Turkey but then to act on them when you go back to work and the new year gets busy on you is a whole other story!
Here are some tips to keeping your goals attainable, and within the timeframe you want!
SMART Goals have been around and taught to Personal Trainers and Fitness professionals for a looonnnng time. They are very effective and have been setting individuals up for success for an equal amount of time.
I am now going to do an example for you on how this works. I want to lose 10 lbs by March. So this is how I will use the SMART goal setting method to make sure I succeed.
S - lose 10 lbs
M - this is meaningful to me for a beach vacation planned the first week of March in Mexico. I need to wear a bikini!!
A - I am going to reach this goal by hiring a personal trainer twice a week, get into a meal planning routine and walk for at least 30 minutes a day (with my dog of course!). I am also going to focus all of my energy and thoughts into being 10 lbs lighter (at my goal weight) and behave as if I have already attained my goal - thinking myself into my new body !
R - I know I can achieve this goal because I am motivated, I will be accountable to my personal trainer and my hubby, and I should recruit my boyfriend or a friend to walk with me daily as well!
T - March is my deadline. I want to lose this weight for my trip, but I also want to make sure it lasts! Losing the weight slowly will better set me up for long term, stable health!
Some other important skills when goal setting include: WRITING THEM DOWN!! If you don't write them down you will forget what your goals are, and how you are going to reach them. Having a plan is the key to success here!
Secondly, Look at them daily! Keep them in your forethought all of the time. It will take you 30 seconds a day to read over your goals and remind yourself you CAN do it!!
And lastly, be accountable to someone. This is why people like to hire Personal Trainers. With a personal trainer on your side, not only do you get consistent work outs but you will also have someone who is tracking your progress and reminding you on a regular basis that you are more than capable of attaining your goals!
Sign up for the Transform Fitness Newsletter for more helpful tips and support to keep you on track with your goals this New Year!
Due to Christmas festivities, Spin Class will be cancelled for Dec 22 & 24th! Please come on out the following week however to try your free class!!
Merry Christmas Everyone! Stay tuned for Open House in January :)
Are you having anxiety or worries about maintaining all of your hard earned workouts, healthier eating and meal planning efforts over the Holiday season? You are not the only one!
Christmas holidays all on their own can be stressful with buying gifts, managing finances, organizing events for work and family let alone thinking about how you are going to fit in your workouts and stay on track with your diet!
The first thing that is important to do - is to STOP WORRYING. The Holidays are usually only 1-2 weeks long for most people and having a dessert or two or skipping a workout or two is not going to destroy your goals! A lot of the time, if you are able to focus on managing your thoughts about being stressed out, you will make it through alive and with no reason to worry!
We all recognize that heightened stress and emotions can lead to overeating, depression, stifled motivation and can lead to all kinds of negative actions that you can seriously avoid all together over the holiday season - controlling your thoughts!
So, Take a Deep Breath and try some of these tips to rock n' roll through Christmas feeling fabulous, sexy in that Christmas party dress or bikini on your annual vacation down south!
1. Don't Skip Breakfast! Eat breakfast like any other time of the year, just because its the holidays and you may have eaten that dessert last night - it's important to maintain daily breakfasts! If you skip out on breakfast, you will end up hungrier at the middle - end of the day which may lead to overindulging at dinner and causing a domino effect for the following day!
2. Veggies, veggies, and more veggies! And LOTS of Water! When given the option, fill your plate with as many vegetables as possible. Eating starchy, high-carb foods over Christmas is usually what throws people off of their 'wagon' and this can be avoided by skipping the breads, potatoes and indulging in as many colourful and delicious vegetables! You will feel better and more in control! I'm not saying skip the bread and goodies all together, but definitely limit these and opt-in for those yummy glazed carrots! Also - remember to drink lots of water to flush out toxins and keep that metabolism rolling!
3. Keep healthy fruits, vegetables, hummus and lighter options in stock in your Fridge! Prepare an extra plate of grapes, rice crackers, hummus and veggies for snacking! Having these items prepared ahead of time will definitely promote healthier choices and you might even find yourself choosing these food items over the goodies plate, after all you HAVE been practising better self control in the past few months to get the body and healthy mind that you want... right?? :)
4. Exercise! Games! Everyone at Christmas loves playing games! Why not get games that promote activity? Charades, Twister, Football in the snow - encourage family and friends to get outside for a walk and enjoy the fresh crisp winter air! Everyone will feel better for it. Especially the kids in the family. Once again, organizing this ahead of time is usually key in following through with it, so have some of these games ready and give everyone a heads up - maybe even through in incentives - whoever wins the snow football game gets to eat dessert first!
There will always be challenges around the holiday season with keeping healthy and choosing healthier meal choices. Preparation is key and once you get into this habit, every holiday season forthcoming will seem that much easier and you will actually look forward to it instead of having anxiety, fear of gaining weight or feeling sluggish!
Holidays are for enjoying - and at the end of the day, if you have that extra eggnog drink or dessert, feel gratitude for being able to enjoy these things instead of guilt! Change your thoughts, change your body, change your life!