If your stomach isn't as flat as you'd like it to be then you have come to the right place. 

Exercise alone will not get you a toned stomach – diet is a huge part of the equation. 

Below I have compiled 5 very easy tweaks to your eating habits that will dramatically flatten your abs. 

Diet Tweak #1: Don't eat after 6pm
This is such a simple and effective way to lose fat. Late night eating is the most damaging to your waistline, so cut it out completely.

• Brush your teeth immediately following dinner. Once your teeth are brushed, you've put a period to the end of your consumption for the day.
• Change your evening routine. If you've always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don't revolve around food and stick with those.
• Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.

Diet Tweak #2: Cut back on carbs
Notice I didn't say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to lose weight.

• Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
• Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.
• Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.

Diet Tweak #3: Eat more fibre
Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.

• Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Grilled Salmon and Peach Salad below.
• Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.
• Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.

Diet Tweak #4: Drink tons of water
Drinking plenty of water is another extremely simple way to promote weight loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

• Drink a large glass of water before each meal. This will prevent overeating.
• Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
• Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.

Diet Tweak #5: Enjoy natural sweets
Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

• Fruit is nature's candy. Reach for sweet, seasonal fruit for dessert.
• Avoid foods that contain white sugar or high fructose corn syrup. Consider these items 'anti-flat-abs'.
• Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.

Eating right, coupled with challenging exercise, is the formula for a toned, lean body.  For more great articles on health and fitness, sign up below for our FREE Newsletter ==>>

Marion Brand will be teaching Zumba at the Jack Poole Plaza on May 2nd, 2015.  Marion will be ending the days performances with 2 classes at 3:00 pm & 3:30 pm.  Make sure you come by and say Hi!  
These interactive performances and others are part of the kick-off for the BMO Vancouver Marathon.  Fitness enthusiasts will want to check out the 2015 Expo.  Outdoor Classes hosted by Steve Nash Clubs

2015 Health, Sports & Lifestyle ExpoVancouver Convention Centre West | April 30 – May 2, 2015
The Health, Sports & Lifestyle Expo launches BMO Vancouver Marathon weekend. It boasts the latest and greatest products and services from the sporting, leisure and health world. The Expo is FREE to participants, visitors and local enthusiasts. Race participants will pick up their race kits and find race information here. It is the hub of runner engagement, energy, and features the latest in running apparel, nutrition and equipment; leisure and adventure activities; running and sporting events, plus more! The Expo will be significantly different this year so be sure to leave plenty of time to check it out!

If you're over 50, some say you're "over the hill." Others say "50 is the new 30.'" But turning 50 doesn't have to be the end of being fit and energetic. Although it may take some patience, you can be slim, sleek and foxy into your mature years.  If you are staying fit and healthy, you know what I'm talking about!  If you've never exercised, no worries ... it's never too late to start looking and feeling Great!   Check out the article from sheknows.com.
Fitness Tips for Women over 50

Watch for NEW programs at BRAND FITNESS for the best Half of your life.  Stay active and young while aging with style and grace.  "BrandFit50" Programs for small groups aged 50+ ... COMING SOON!!

SKINNY JEANS - 7 Easy Steps to Success 
I know, I know—you are sick and tired of weight loss solutions being classified as “easy”, but stick with me as I explain how it really can be easy. Most weight loss solutions fail because they only offer a partial solution to your weight gain and do not truly address your weight gain triggers. This means that the few pounds you do lose will come flying back on with astounding speed. In order to attain and sustain healthy weight loss you need to include the following seven steps: 

• Step 1)  Education—A little know-how goes a long way 
  
• Step 2)  Resistance Training—Muscle tone burns fat 
  
• Step 3)  Cardio Training—Strengthen your heart, shrink your waist 
  
• Step 4)  Nutrition—Eat to be fit and healthy 
  
• Step 5)  Challenge—Avoid the dreaded plateau 
  
• Step 6)  Support & Motivation—Guarantees your success 
  
• Step 7)  Hey, this is fun!
  

These seven steps are what make a person lean, toned, fit and strong – for a lifetime. Download our Ebook this month, and dive into each topic in depth.  This will give you all the “gems” you need to effectively reach your fitness goals. 

Women everywhere complain about the size of their thighs. Fat and cellulite have a way of ending up there – especially in the upper, inner thigh area. 
I'm often asked how to quickly and easily reduce fat in this unwanted thigh region, so today's article from my weekly NEWSLETTER is all about reducing your thighs. 

First I need to remind you that it's not possible to spot reduce fat from one single part of your body, so my 3 steps to reduce your thighs will work by reducing your body fat percentage as a whole. It sure would be great if we could point a magic wand and make fat shrink from one particular spot, but that's just not how the human body it built. 

The great news is that your entire body will become leaner and sexier in addition to your thighs shrinking! 

Here are my 3 steps to Reduce Your Thighs...    REDUCE YOUR THIGHS

SIMPLY SUNLESS - Spray Tan - Review

So you've been working out, looking good, but a nice bronze summer tan, would make you look even better!  I am a Redhead and do not tan very well, and burning in the sun is not an option!  I went to see my friend Lucy from SIMPLY SUNLESS and she turned me into a bronze goddess!   Or so I think ... hehe.   I love the tan she gave me, it looks natural, healthy and gorgeous!!  I asked for something, not too dark.  It may not be dark to most, but to me, It is the darkest and most bronzed I have ever been!!!!   And still bronzed and beautiful after a week!   I am definitely hooked and will be seeing Lucy again ... soon.  

VisIt SIMPLY SUNLESS and tell Lucy I sent you.

Marion Brand
BRAND FITNESS

BODYBLITZ SCULPT Small Group PT
4 WEEK REGISTERED 
  
TUESDAYS @ 8:15 pm   (July 8th - 29th, 2014 )
TYNEHEAD HALL, 9568 - 168th St, Surrey, BC
This class focus is on STRENGTH, MUSCLE, TONING & CORE work.

Bring your own weights, and Mat (recommended 5lb & 10lb)

SUMMER SCHEDULE & REGISTRATION

ZUMBA SUMMER at TYNEHEAD HALL
TUESDAYS @ 7:15 pm (classes start July 8th, 2014)
Going on holidays, but still want to Zumba!  
Now you can with our *NEW* Drop-In 5 class Punchcard.

SPECIAL OFFER for Summer  
* NEW * 5 Class Pass 
$ 49.00 + gst

or join us for the full 8 week REGISTERED PROGRAM
$ 75.00 + gst

4 THINGS TO DO TO STAY YOUNG 

• Exercise HARDER, not longer.  Workout intensity is what it's all about, not 'time' working out. Find ways to increase your workout quality, not quantity!
• Eat less food-especially sugar!  The older you get, the lower your caloric requirements. This doesn't mean you shouldn't eat, but small frequent snacking is the way to go, and calories should be altered daily depending on your activity level.
• Get some sleep. Sleep increases GH production, along with many other things that repair breakdown from the rigors of living. Sleeping 7 to 8 hours a day will keep your body tuned and ready to run.

• Take care of your skin. Drinking water is a huge factor for overall health, but nowhere will the effects of dehydration be more obvious than on your skin. You should drink six to eight glasses of water per day, at a minimum, and more when it's hot or you're exercising.

I'd like to recommend a program (FEMALE FAT LOSS OVER 40) that you can use at home with little to no equipment. You'd be surprised at how easy it is to meet your fitness and fat loss goals when you have a great plan. Even if you hit the gym or a boot camp, this is a great option for when you're time strapped on some days.   Also a perfect program when away from home ... on Holidays or  away for Business.

In Fitness and Health,
Marion Brand
-----------------
PS You'll find some great support to stay fit and look young here: Female Fat Loss Over Forty.

Sorry our Magazine the link to this issue is no longer available.

With a smile on her face after my Hip Hop class today, my friend & client Linda, told me, "this is the favourite part of my day!"  Linda is a vibrant, healthy, energetic and beautiful woman at the young age of 69.  She said "There is no secret to the fountain of youth ... the secret is to exercise and keep moving!"   Thanks Linda for making my classes so enjoyable with your smiling face and energy!!        Marion Brand.
 
Maybe in days gone by you had the energy and motivation to exercise. You may have even been a body builder or marathon runner. But for whatever reason, exercise fell by the wayside over the years and you slowly became more and more inactive. And your health has suffered from it.

The good news is that it’s never too late to start exercising for the first time or to get back into it. Those who’ve been inactive for years can still improve their health with regular exercise—even you!

The true secret to the "Fountain of Youth" is to keep active, keep moving, and exercise for that Quality of Life you deserve!

CLASSES START MAY 13th for ZUMBA & POUND Rockout Workout.
Classes held at TYNEHEAD HALL on 168th Street & 96th Ave, Surrey, BC

TUESDAYS (6 weeks)  May 13 - Jun 17, 2014
7:15 pm  ZUMBA
8:15 pm  POUND Rockout Workout (last session till fall .. don't miss out)

Register below for:
6 weeks sessions            = $ 60
6 week Combo (both)      = $ 105 
Punchcards (10 classes) = $ 120 

Vitamins & Minerals are substances found in foods that your body needs for growth and health. There are 13 vitamins your body needs. Each vitamin has specific jobs. Here's a link with a list of the vitamins, some of their actions, and good food sources.   

13 VITAMINS and 12 MINERALS, their actions & food sources from Womenshealth.gov

Check out the Vitamin and Mineral supplements we use at BRAND FITNESS from ISAGENIX.  
CONTACT Marion to get started with our high quality line of supplements.