Brand Fitness - FITNESS BLOG by Marion Brand

Healthy Heart and Blood Pressure FAQ

9/10/2023

Healthy Heart and Blood Pressure FAQ

One good way to determine how healthy you are is to assess your heart health. Although there are many factors that can contribute to a healthy heart, the most important areas you can easily measure yourself are your resting heart rate and your resting/active blood pressure.

What is resting heart rate?
When you’re resting, count how many times your heart beats in a minute. Resting could be standing, sitting, or lying down. The most important factor to consider is that you are not engaging in exercise, as this would raise the heart rate.

What should my resting heart rate be?
Most healthy adults will have a resting heart rate of 60-100 beats per minute (BPM).

Generally, the lower the number of beats the more efficient the heart is at pumping blood. For example, elite athletes have been shown to have resting heart rates around 40 BPM.

What is blood pressure?
Blood pressure is the amount of strength at which the heart pumps blood through the arteries.

What is a healthy blood pressure?
Healthy blood pressure should fall around 120/80.

What happens if my blood pressure is too high or too low?
If the pressure is high, this is an indication that the heart is working harder than it needs to and can put strain on the heart and lead to chronic disease.

If the pressure is too low you could be pushing more blood through than is needed or your blood could be too thin.

In general, the higher the blood pressure the higher the instance of chronic diseases. Even someone who has a blood pressure of 135/80 is twice as likely to have heart disease than someone with a blood pressure of 115/75.

Can I reduce my blood pressure without medication?
There are many ways you can lower your blood pressure without any prescription medication. The best ways are:

●      Get regular exercise ‒ especially cardiovascular exercise
●      Eat a diet low in cholesterol
●      Limit your intake of fatty foods
●      Avoid smoking

Healthy Heart = Healthy Body
Keep in mind that you might be visually fit, but if your heart is not functioning efficiently, you can be prone to chronic disease.

Take some time to visit a qualified health professional and get your blood pressure checked out.

Be at your best: monitor your heart rate and blood pressure to live your healthiest life.

Marion Brand, BRAND FITNESS

20 min SPEED WALK ... Low Impact Workout

11/8/2022

It's always best to move your body to keep fit, healthy and young! Here's a great easy and fun way to get in some steps for the day and feel great. Join me for my Speed Walk to decades of pop & rock music. This is a speedy one at 140-150 bpm ... Enjoy 😉👍

If you're local, Check out our Langley Studio for in person Small Group Training and Personal Training.

For those out of town, try my ONLINE Programs ... helping you stay Fit & Fabulous after 50

Marion Brand

80's New Wave Walking Workout

10/13/2022

80's New Wave Workout with Marion Brand now on YouTube ... Enjoy 😉👍

WATCH on YOUTUBE

WATCH Ad Free in my VIP Membership

JOIN our free "FIT & FABULOUS" Private Group & Community: www.facebook.com/groups/FitandFabulousafter50

Chair Abs Workout | TABATA Style Seated Core | Fit over 50

1/10/2021

Chair Abs Workout, TABATA Style with Marion Brand ... Enjoy 💪😀

Can't get down to the floor to do abdominal and core exercises? Or want a quick workout right in your Chair? Here's Tabata Style, Ab and Core Workout done in a chair to the song "Shape of You"!!

Tabatas are 20 seconds of work / 10 seconds of rest, repeated for 8 rounds.

Join Marion Brand for this Tabata style Workout. Great for beginners, intermediate or advanced, with only 2 exercises repeated in this Tabata round. Pick the level right for you. Also great for those who can't get down to the floor to exercise.

My hope is to help you stay Fit & Fabulous after 50!

Follow me on YouTube ... SUBSCRIBE and LIKE if you enjoyed 😊

Marion Brand
BRAND FITNESS
STUDIO: www.brandfitness.ca
ONLINE: www.fitfabafter50.com

TRX Basic Workout | Fit over 50

9/30/2020

7 Basic TRX Exercises | Fit over 50 Workout with Marion Brand ... Enjoy 💪😀

This short workout can be done at home or the gym with a TRX Suspension Trainer. Basic TRX Exercises for over 50 and Seniors. I love TRX and how the exercises can be adjusted to fit anyone!

My hope is to help you stay Fit & Fabulous after 50!

Follow me on YouTube ... SUBSCRIBE and LIKE if you enjoyed 😊

Marion Brand
BRAND FITNESS
STUDIO: www.brandfitness.ca
ONLINE: www.fitfabafter50.com

My Golf Game has never been better ... since I joined Brand Fitness!

8/24/2020

This is How I Could Golf Again

I THOUGHT I COULDN'T GOLF AGAIN :(

When I came to Brand Fitness 2 years ago I did not know I would become a member of a community of like minded fit and fabulous ladies...some of whom make me feel like the young one! I don't like to miss a class.

I know no matter what ailment I have - we can work around it. I started out unable to do a basic squat due to chronic back issues; my doctor told me I should not golf; in fact, she told me I shouldn't do a lot of what I can now do.

I appreciate the "no shame" approach to safe fitness...but don't be misled, these are great workouts! Marion and her trainers make it fun and full of variety.

My golf game has never been better. Thanks Brand Fitness!

Peggy A

If you're ready to improve your Golf game and/or Fitness level ... Join us in our Small Group Training Program at BRAND FITNESS. All sessions are working with a Personal Trainer, with the main focus on proper form and safety.

It's never too late ... Change your quality of life today!
Marion Brand, BRAND FITNESS
LANGLEY STUDIO: www.brandfitness.ca
ONLINE PROGRAMS: https://www.fitfabafter50.com

20 Steps to a New You - Create a Life you Love

1/25/2020

If you want to sharpen your vision for this year, forget about resolutions, which come with heavy pressure and high failure rates.

Instead, we prefer thinking about positive steps you can take every day. Steps to help you create a Life you Love!

Living the life you want to live takes steady, concentrated intention. The Calendar isn't changing ... you are the one that's changing!

Here are 20 things we can all do, all the time to improve our lives. Come see us soon at BRAND FITNESS ... We’re here to help you live your best life by being fit – with strength, endurance, flexibility and fun.

Consider these 20 things to help you Create a Life you Love ...

5 Healthy Living Tips over 50

1/6/2020

Get Out, Get Active! - Marion Brand enjoys a bike ride around Richmond, BC in January!

5 HEALTHY LIVING TIPS & INSPIRATION

You’re just one workout away from a good mood.
“The best is yet to be.” – Poet Robert Browning
“We don’t quit playing because we grow older; we grow older because we quit playing.” – Oliver Wendell Holmes.
“People don't die of old age. They die of inactivity.” – Jack LaLanne.
“The longer I live, the more beautiful life becomes.” – Frank Lloyd Wright

Get ready to get out and keep active to truly Live your Best Life possible!

At Brand Fitness, we focus on your form for safe and effective programs that get you results. Work in a small group at my Langley Studio ... or if you're at a distance, try one of my Online Programs to do in the comfort of your home. My goal is to help you stay Fit & Fabulous after 50!

Marion Brand
BRAND FITNESS
Studio: brandfitness.ca
Online: brandfitness.online

4 Holiday-Proof Fat Loss Tips

11/12/2019

The Holiday Season is Fast approaching. Here are 4 tips to keep the waistline down ...

Don’t deprive: Skipping meals in order to make up for holiday indulgences will only cause you to make more regrettable decisions. Follow up a day of indulgence with small sensible meals centered around protein and fiber.

Exercise time: Don’t skip your workouts during busy holiday weeks. You’ll benefit more than ever from the stress relief and metabolism boost that a good workout delivers.

Share Healthy: Bring a healthy dish to your next holiday party and be sure to fill your plate with it. This is a great way to make sure that you’ll have a healthy option, and you’ll also share good health with your friends and family.

Drink Low Calorie: High calorie drinks are everywhere during the holidays, and these beverages are the easiest way to pack on the pounds. Be extra cautious with your drink order, stick with low calorie options and always drink a glass of water in between each alcoholic drink.

Have a Safe and Happy Holiday Season,
Marion Brand
BRAND FITNESS

5 Basic Exercises using a Kettlebell | Fit over 50 Workout

11/7/2019

5 Basic Exercises using a Kettlebell | Fit over 50 Workout with Marion Brand ... Enjoy 💪😀

This short workout can be done at home. I'm using a Kettlebell as a tool for this workout. These are basic exercises that can also be swapped out using a dumbbell. The only "Kettlebell Exercise" will be the Kettlebell Swing.

My hope is to help you stay Fit & Fabulous after 50!

Follow me on YouTube ... SUBSCRIBE and LIKE if you enjoyed 😊

Marion Brand
BRAND FITNESS
www.brandfitness.ca

No Bones about It ... Exercise Is Great for Bone Health

10/31/2019

No Bones about It: Exercise Is Great for Bone Health

Here’s another myth about exercising past 50 that we are happy to bust.

You used to hear mature people say they shouldn’t lift weights because it could hurt their bones.

But today’s active adult should know the truth: Strength training is great for bone health, and even helps prevent falls.

People experience some bone loss as we mature, and bones can get weak if we don’t take care of them. The Surgeon General urges mature people to get enough calcium, vitamin D and exercise, noting that hip fractures are especially dangerous.

Even for people who have osteoporosis, it’s not too late to start an exercise program that will be good for their bones. Talk to your doctor, of course, about any concerns you might have, and then come see us. We’ll help you work up the right routine for you.

Weight-bearing exercises don’t necessarily include picking up heavy things. Body-weight exercises can strengthen your bones, too – brisk walking, climbing stairs, yard work and lots more.

We can help you add strength training using resistance bands, free weights and machines.

“Working your muscles matters just as much as building up bone,” as WebMD says. “It can slow the bone loss that happens with osteoporosis and may help prevent fall-related fractures.”

And the Surgeon General also was happy to break another myth on this topic.

“When you think of bones, you might imagine a hard, brittle skeleton. In reality, your bones are living organs. They are alive with cells and flowing body fluids. Bones are constantly renewed and grow stronger with a good diet and physical activity.”

Not sure where to start or need a program in person, or online to help you and your bones grow stronger? Contact Marion today, to get started ... Now is the time to take care of you!

Marion Brand,
BRAND FITNESS

15 Quotes of Active Adults over 50

10/9/2019

15 QUOTES of ACTIVE ADULTS over 50

“I want to be able to play golf till the last day I’m breathing. That's my rest and relaxation. That's my stress release.” – Roy Sprague, age 60.
“Sometimes people say, ‘You’re too old’ or ‘Women shouldn’t play hockey,’ but I don’t care.” – Diane Firmani
“Before I discovered exercise, my life was in a shambles. Exercise changed my whole outlook on everything.” – Superfit grandma Wendy Ida
“I do as I feel, and I like to stay active and be around people. I still want to keep moving. If I sat down, I think I’d just give up.” – Toni Stahl, who works out regularly at age 100!
“It’s like you have a date with your workout partner and you don’t want to let them down,” Carolyn Weaver workouts with friend Karen
“It slows you down and requires you to focus on the moment, not what you need to do later.” - Jimmy Hatcher prizes the meditative aspect of exercise:
“I work out because it’s fun. Exercising makes me feel good when I’m done, and even when I’m doing it.” - Sue Heaton
Super-fit golfing legend Greg Norman says his fitness is like a “15th club in my bag.”
“Eat right. Move your body. That’s all I’m doing. Ain’t nothing magic here, right?” – Instagram star Bill Hendricks
“I’ve watched people who aged gracefully. And they all did some kind of exercise regularly.” - Jeff Lasater wants to prolong his quality of life as long as possible.
“You’re never so old that it’s OK to be weak.” – Football coach Bill Curry
“I’ve never felt this alive. It's amazing what we are capable of, and it just takes the faith to make that first step.” – Rosalinda Parrish
“That’s why I keep working out. I want to keep going where I want to go and doing what I want to do.” – World traveler Kay Willoughby
“You just can’t stop because something happens (like her hip replacement surgery). You have to keep going.” – Shebah Carfagna
“Living healthy and spiritually wealthy so I can laugh, love and live!” - Stroke survivor Lora Brooks works out three times a week.

What’s Your Butt Got to Do with It?

9/23/2019

What’s Your Butt Got to Do with It? ... Here’s Why the Glutes Are So Important

Sometimes, after a few weeks of working out together, a client might ask a trainer, “Why do we do so much work on my glutes?”

“Glutes” is the technical term for "rear end." So you might translate that question as, “What’s my butt got to do with it?”

Either way you put it, the answer is the same: A lot.

The gluteus maximus rules as the largest muscle in your body, the hub of movement, the workhorse. Problems arise when your glutes get lazy or dormant, because other muscles must kick in to perform jobs that they're not designed to do. And that starts a domino effect of compensations that will, over time, wreak havoc on your body.

With every step you take, your glutes should absorb much of the impact and propel you into the next step. If your glutes can’t do that, your foot, knee, hip, back – maybe even your neck – are going to take the brunt of those forces.

And because your glutes are at the center of your body, they’re crucial to function for both the lower and upper body.

At any age, if the butt starts lagging, you’re far more likely to experience back pain and have knee trouble. You’re also more prone to falls, which is a particular concern for mature adults. And, let's admit it: No one wants a saggy bottom.

Talk to us here about squats, deadlifts, and other exercises to strengthen your glutes, including bridges, plank variations, and banded hip abductions.

Your butt is just too important to ignore.

Marion Brand
BRAND FITNESS
www.brandfitness.ca
www.brandfitness.online

12 FITNESS EXPERT TIPS if you're over 50

9/17/2019

12 FITNESS EXPERT TIPS OVER 50

Resistance training burns fat. Think it’s all about cardio? ... Wrong.
The gluteus maximus (aka, your butt) is the largest muscle in the body. Keep it strong!
Exercise is the miracle drug. It’s good for your bones, muscles, balance, heart, mental health and sleep.
Invest at least 15 minutes a day of strength training and movement, even when traveling. This will keep you on track!
Positive, active people are 50 percent less likely to have heart disease, a heart attack, or a stroke. – Wellness consultant Dianne McCaughey, Ph.D.
“You don’t HAVE to be 64 years old. You GET to be 64 years young.” – Trainer Nate Wilkins
Any physical movement lowers the risk of dementia. – Neurology
Just being outdoors, especially in green spaces, quickly improves our health and happiness. – The International Journal of Environmental Health Research
Weightlifting has a greater effect than running, walking or cycling on lowering the risk of heart disease, according to the British Telegraph.
High-Intensity Interval Training (HIIT) is good for everyone "and has even bigger benefits for older adults." – The Mayo Clinic
One-third of people over 50 exercise regularly. (Most, therefore, do not.)
Keep accountable to yourself by scheduling your fitness. Either with yourself, or with a Trainer. This helps keep you on track and you're less likely to miss a day.

Contact BRAND FITNESS today ... helping ages 50+ living your best life!

Marion Brand
Health & Fitness for the Best Half of your Life!
www.brandfitness.ca
www.brandfitness.online

Don't fall for the excuse - "I Don't have Time"

5/6/2019

The First Excuse Is the Worst Excuse

“I don’t have time to exercise.”

How many times have you said that? Or heard someone else say it?

It’s the No. 1 excuse for not exercising. And we don’t buy it.

Everyone has the same 24 hours in a day. We all have multiple commitments to other people, often including work. Even in retirement, there’s spending time with family, keeping up the home, fighting traffic, etc.

But, as the famous saying goes, “Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”

How Much Do We Get?

Here’s an interesting illustration of how we generally spend our time on this earth.

Let’s say people get an average of 25,915 days, or about 71 years, to live. Of that, they spend just 0.69 percent (or 180 days) exercising.

That’s according to a survey of more than 9,000 people around the world, conducted by Reebok and global survey company Censuswide. (Granted, Reebok has an interest, but this is still relevant information.)

The survey also reports that people:

Spend almost a third of their lives (29.75 percent) sitting down
Stare at some kind of screen 41 percent of the time, or 10,625 days
Socialize with family and friends 6.8 percent, or 1,769 days

The US government suggests people get at least 2½ hours every week of moderate intensity exercise. A Harvard study says that just 15 minutes of physical activity a day can add three years to your life. And the Journal of the American Medical Association said last year that not exercising puts you at greater risk than smoking and diabetes.

Still say you don’t have time?

Add It Up

Let’s examine a week’s worth of time.

Seven days a week multiplied by 24 hours a day equals 168 hours a week. Now, make a list of how you spend your time on a weekly basis. Try this quick audit. Write down how many weekly hours you spend on the following.

Work (or committed volunteer time, if you’re retired)
Sleep
Commute
Errands
Family time
Religious services or community involvements

Total that up and subtract it from the 168 hours.

Get the message? You have time. It’s up to you how to spend it.

Time for More Time

We’re not suggesting anyone devote their lives to the gym. There are plenty of ways to get your minimum amount of exercise in each week. You can mix and match, and even incorporate movement into daily life by taking the stairs, parking far from buildings, and walking the dog.

Make a fitness plan. Here are tips to stick with it:

Choose convenience. Find a gym or studio that is close to you, and select a time that suits you. At BRAND FITNESS, we have 30 minute sessions that will get the job done!
Work out with a friend, partner or group.
Treat your workout time like any scheduled appointment. You wouldn’t casually blow off a doctor’s appointment. Give exercise the same importance. Our Small Group Training Program at BRAND FITNESS is appointment based ... keeping you accountable.
Choose something fun. Studies (and common sense) tell us that people are more likely to make time for fitness when it’s something they enjoy.
Forget about how you look and focus on how exercise makes you feel better – and live longer.

We are here to help, so please talk to us about finding the time to take care of yourself. What’s more important than that?

Try us for 14 days to see how you can fit this in. Make time for you and your body will thank you! Join our 14 day JUMPSTART to get you STARTED NOW

Marion Brand
BRAND FITNESS
778-726-0590

Get in Shape for Gardening

4/14/2019

Get in Shape for Gardening - Marion Brand

Get in Shape for Gardening ...
How Working Out Can Help You in the Garden

It's that time of year when we're getting back to the garden. As a trainer, I see many clients with achy muscles, or worse yet, injuries from their weekend of gardening. Don't let this be you! Be mindful of your movements and positioning while gardening.

I have a story about Amanda, who loves gardening in her backyard.

“I find it meditative, and I can leave all my worries behind me,” says Amanda, 59, an administrator in a law firm.

But a couple of years ago, painful arthritis began getting in the way of her favourite hobby – which requires stamina, flexibility and strength. Since exercise can relieve arthritis pain, Amanda joined a fitness studio for small group training sessions a year ago.

Now, not only is she strong and ready for gardening’s rigors, but she also enjoys nightly walks and occasional runs – and has dropped 70 pounds, a third of her weight!

Amanda learned what health professionals and countless gardeners have known for decades: Gardening is a good workout that also helps maintain joint function, relieve stiffness, and improve balance and endurance. It also fights depression, provides vitamin D, and provides an outlet that can be social and creative.

Gardening is a good workout

If you think gardening doesn’t qualify as exercise, think again. An hour can burn up to 300 calories. And it’s a full-body workout -- bending over to pick up pots, squatting to pull up weeds, pushing wheelbarrows, raking, and carrying items, some of them heavy.

Come talk to us about getting your strength, endurance and agility ready for gardening. You don’t want to injure yourself in the yard; lower back and knees are the most common sore spots.

Pursuing “functional fitness” is a great strategy for many, mimicking the same movements performed in real-life activities, like gardening. Sometimes it’s best to exercise in a gym, but you also can get a great workout at home, once you know what to do. Even better, get the help in my programs at BRAND FITNESS or with our online programs at www.brandfitness.online

Here are some common exercises for gardeners:

Squats
Push-ups
Deadlifts
Lunges
Planks
Single-arm rows

Also important is stretching after, deep breathing, taking frequent breaks and remembering to drink plenty of water.

How it compares to other activities

If you’re still not convinced that gardening is exercise, here is the word from the National Institute of Health. Gardening for 30 to 45 minutes gives the same moderate-intensity benefits as playing volleyball for 45 to 60 minutes, walking 1.75 miles in 35 minutes, and shooting baskets for half an hour.

Our friend James learned that the hard way last summer when he visited his mother. He’s no gardener, and when he saw that tall weeds had overtaken his mom’s flowerbed, he decided to take care of it for her.

“I thought it would be a quick, easy job,” he recalls with a laugh. “But I found out otherwise. My back was sore, my arms were sore, I was sweating like I was on the treadmill – and I had barely made a dent in the flowerbed!” ... James ended up organizing a three-man crew to finish the job!

Is it time for you to get in shape for gardening?

Marion Brand
www.brandfitness.ca
www.brandfitness.online

Sources: National Institute of Health, WebMD, P. Allen Smith Garden Home

My Joints Ached, I was Uncomfortable, until I did this ...

3/29/2019

Sandra - Before Brand Fitness

Sandra - After Brand Fitness!!

"As time went on, I found it difficult to sleep, my joints ached and I could not find a comfortable position. I found day to day activities a challenge"

Sandra's Story - Member's Spotlight

“Growing up I was very athletic, active and adventurous. After the birth of my daughter I did not lose a lot of the weight and continued to gain a few pounds every year ... (yes, that’s how it happens). I knew from everything I read that carrying a lot of weight around my mid-section could be life threatening.

As time went on, I found it difficult to sleep because my joints ached and I could not find a comfortable position. I found everyday activities more and more challenging, making it harder to get through my day.

After a series of events in December of 2016 I decided to take my life back. I initially started with watching my food intake. I used whole foods – if I can’t pronounce it and don’t know what it is ... I don’t eat it!

In July of 2017 I then made the decision to take the next step, to get my life back. I joined BRAND FITNESS, a boutique Fitness Studio in Langley, BC. They had Small Group Classes, with instruction from Certified Personal Trainers. I felt comfortable there, it felt like home.

Becoming a Member at Brand Fitness has Changed my Life!

Fast forward to today. I have lost approximately 70 pounds!! My core strength and balance has improved so much and still getting better every month. In the old days, if I would have tripped or stumbled, I would have gone down! – Thanks to my training at BRAND FITNESS, I am now able to recover and remain upright!

Except for a minor knee issue that goes back to my track and field days, I have no joint pain whatsoever. I am rounding the corner to 60 and am fit, happy and healthy. I now can buy clothes in the regular section and don’t dread shopping for them.

If you’re reading this be assured, YOU CAN do this! Take one step at a time. Set one tiny goal at a time. My goal was just 5 pounds a month. Even if I didn’t make my target I gave myself a pat on the back and said you can do this!

My advice to you is ... Find a fitness studio or trainer who cares. I was lucky to find both with BRAND FITNESS!! I received extra help and support in their BRANDFit50 Small Group Training program and Specialty Classes. -- it makes a world of difference to have the support and accountability for your actions. You are worth it, you owe it to yourself. YOU CAN DO THIS!!!”

Sandra W, Langley, BC

Are you ready to make a Change?

Exercising with a Friend Can Make All the Difference ...

1/22/2019

The Buddy System Works ... I always enjoyed working out with my best friend Sylvia! Staying accountable and enjoying time together makes it all so much easier.

I came across another story from Carolyn, who at 73 found herself at a crossroads last summer. Years of spinal trouble and chronic pain had left her too weak to walk to the car alone, let alone drive.

“Everybody was really sweet – ‘Let’s take care of Nana,’ ” the retired nurse recalls. “But I didn’t want to be that old yet. I still wanted to have a life.”

So Carolyn started going to a fitness studio twice a week for small group training, which she liked right away!

But things took off when she invited her longtime friend, Karen, to join her. Now both are stronger, more limber and have better endurance. They really enjoy their tradition of working out twice a week together and going for lunch on Fridays at their favorite Thai restaurant.

They’re proof positive that the buddy system works. Read on to see how you can encourage exercise success ...

Slow It Down for Safety and Effectiveness

12/17/2018

Slow it Down for Safety and Effetiveness after 50

Slow It Down for Safety and Effectiveness
How often in life have we been told to hurry up?

Drive faster!
Don’t be late!
Pick up the pace!

But with healthy living after age 50, the opposite is often best.

At the gym, we might naturally think we’re supposed to perform a movement as fast as we can. Maybe we’re competitive, or don’t want to look like we don’t know what we’re doing.

But in many exercises, including weightlifting and other resistance training, we should most times try to slow things down. Move methodically and with intention, so you can make sure you’re performing the motion correctly. That will give you the most benefit and decrease your chance of injury.

10 Reasons to add Bone Broth to your Nutrition Plan

4/29/2018

10 REASONS TO USE BONE BROTH

If you truly want to optimize your health add bone broth to your soups or stews and/or drink ½ cup to 1 cup daily.

Here are 10 reasons to add bone broth to your supportive nutrition plan ...

1. Promotes the healing of leaky gut
Bone broth contains gelatin that protects and heals the mucosal lining of the digestive tract and aids in the digestion of nutrients.

2. Fights infections such as colds and flu

3. Reduces joint pain and inflammation
Glucosamine found in bone broth can actually stimulate the growth of new collagen, repair damaged joints, and reduce pain and inflammation.

4. Gives you gorgeous skin, hair, and nails
Bone broth contains collagen and gelatin that supports hair growth and helps keep your nails strong.

5. Helps with bone formation, growth, and repair
The calcium, magnesium, and phosphorus in bone broth aids in the growth and repair of our bones.

6. Saves you money!
Homemade broth cheaper, healthier, and makes great soups and stews than what you buy in the stores.

7. Easy to make
All you need is a crock-pot and it cooks while you sleep. Check out the detox manual for a recipe.

8. Nutrient dense SUPER FOOD
Homemade bone broth contains all nutrients and minerals found in the bones and tendons. Slow cooking preserves the nutrients.

9. Fights inflammation
Bone broth is high in anti-inflammatory amino acids glycine and proline.

10. Promotes sleep and calms the mind
Glycine, an amino acid in bone broth can be very calming.

Bone Broth recipes are included in our 21-Day Detox Program. This program helps you Decrease toxicity and inflammation which is the key to effective, long-term weight loss. The goal of this program is not just weight loss; it is improved health and identifying the underlying cause of why you may be carrying excess weight. Weight loss is simply a side effect and benefit to reducing toxicity and inflammation in the body. This program will have you feeling more energetic, less bloated, reduce inflammation + so much more.

Try the 21-Day DETOX for yourself. Register HERE for our 21-Day DETOX Online Meal Plan.

We also have a full program including Small Group Training for local residents. Find out more HERE

To your health,
Marion Brand
BRAND FITNESS
www.brandfitness.ca
www.brandfit50.com

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