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.
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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

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

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 ...

Tips for Staying Fit After 50

​Achieving or simply maintaining a decent level of fitness is a challenge, but for anyone turning 50, getting in shape can feel even more challenging. Today there are so many weight loss programs, exercise equipment, and fitness routines to choose from than ever before.  This can be overwhelming.  As difficult as it may seem, there are some simple and effective ways to stay fit after age 50.

These five simple tips can help you get (and stay) fit at age 50 and beyond ...

7 Ways to Burn more Fat
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Ready to burn your way to a leaner you?  Dropping fat tends to be a tedious process that’s slow and steady. There are, however, 7 ways to add an extra boost to your results. Keep reading to find out how...

​Boost Your Burn #1:  Track Everything
Counting calories, weighing out food portions, and keeping tabs on how far and fast you run isn’t the most exciting thing to do. But if you want to burn more fat, you need to do it.  Without tracking your intake and outtake, you will never be able to figure out the weaknesses in your fat-burning program. Once you grow accustomed to keeping track, it becomes very rewarding when you have a good day.  And since you live in the 21st century, tracking the amount of fat you consume and burn is made easier thanks to all sorts of electronic devices and apps. Make use of those that make the most sense to you and stay on top of your fat-burning game.

Read on for 6 MORE  ==>>

13 Reasons to Exercise

Let's face it, some days you just don't feel like exercising.  You get too busy, too stressed and quite simply too tired. 

Exercise will truly help you Live the Best Half of your Life!  Brand Fitness' motto.

Here's a list of 13 of the top reasons to exercise. Pull out this list and read it when you're having one of those days ...

​10 Vacation and Travel Tips to Keep you Healthy
 
1.  Set Your Trip up to Walk to Your Destinations
Park further away, or skip the car and Walk!  Do you really need the car to go to the store two buildings over?

​2.  Don’t Stress over Food  
It isn’t always realistic when traveling and vacationing. Instead, keep calories in check with a brisk and metabolism boosting workout or walk every morning.

DO YOU NEED A LIFESTYLE MAKEOVER?
It happens to everyone. That moment when you realize that it's time to do something about your weight and health.  It may happen when you're looking in the mirror or standing on the scale.  Your first thought is to go on a 'diet' but as quickly as that enters your mind the ghosts of a hundred diets past return ... along with all the frustration.  Then you wonder, why bother?  The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever.   The answer is not to go on another diet.  The answer is to change your lifestyle.  You've heard this before, and it makes sense, right?  So what's holding you back?

Your Lifestyle Obstacles:  Most people resist changing their lifestyle for two reasons.

1.  Change is scary   Whether you realize it or not, your life is in a constant state of change.  Though you cling to the familiar, it's a futile struggle.  Change always wins.  The most consistent thing in life is change.  Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive. 

2.  Lifestyle misconception   How many times have you heard the term 'healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other?  The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that's not true.  Improving your lifestyle does not mean swearing off chocolate or living in the gym.  You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation. 

3.  Making the Change   It's time to lose your 'all or nothing' mentality.  Embrace simple, small changes that will add up to big improvements in your lifestyle.  These are your main venues for change:


What You Eat:  The solution to cleaning up your daily diet is NOT to go back on a 'diet'.  In fact, I never want you to go on a 'diet' again. (Yes, you heard me right!)  Instead I want you to make permanent healthy changes to your eating habits. 

Here are some practical examples:
I don't expect you to eat a perfect diet every day of the week - that'd be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

• Choose salad over chips or fries
• Eat fresh produce with every meal
• Limit desserts to one or two per week
• Cut out mindless snacking
• Drink water, not soda

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What You Do:   Exercise is a huge component to a healthy lifestyle, and quite frankly you're not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don't disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution - my training programs were created for busy people just like you who only have so much time to dedicate to exercise.  You'll spend 30-45 minutes with our Small Group Training programs, a small time commitment with big results.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer - contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:
While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

• Watch less TV
• Stretch stiff muscles every day
• Play at the park with the kids or grandkids
• Go for a jog or brisk walk
• Do some pushups every morning (knees are ok)
  
  

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favour - make a majority of your choices health conscious. 

So the next time you're in front of the mirror you won't worry about your weight.

You'll relish it.

Marion Brand
BRAND FITNESS
Langley, BC  778-726-0590
www.brandfitness.ca

GET MORE From Your Workout !
Use the following three Fitness tips to bring your routine up to the next level: 

1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg. 

2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing squats and lunges, or try a round of body weight push ups (modification - on knees)

3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

We incorporate all of the above in our BRANDFit50 Small Group Training Sessions at BRAND FITNESS in Langley.  Join us today for a FUN, Quick and Effective Workout.  No need to spend hours in the Gym.  Call us today to get started ... 778-726-0590

AGING YOUNGER

Although the aging process is hard-wired into our systems and cannot be stopped this doesn't mean that we are completely at its mercy. On the contrary, individuals are able to significantly, and sometimes dramatically, influence how quickly or how well they age. The foods they eat, activities in which they choose to engage, environmental toxins to which they are exposed and numerous other factors have been shown to either “accelerate” or “slow” the aging process.  

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This is your life, and your chance to live it to the fullest.  Enjoying Family, Grand kids, Travel, Hobbies with a little help from yourself.  Take the time for YOU, by staying active and eating healthy.  This is YOUR Life to Enjoy! 

BRAND FITNESS has functional training programs specifically for Adults, aged 50 and up, in Langley, BC.  Finally, there are safe programs for Baby Boomers and Seniors!  Our BRANDFit50 Small Group Training is a 30 minute session with your Certified Coach leading you towards success.   Let's keep doing what we're supposed to be in life.  ENJOYING!!    FEEL BETTER ... LIVE BETTER!

Book your FREE BRANDFit50 Session below, or find out more about our program HERE.  We want to start helping you LIVE THE BEST HALF OF YOUR LIFE! 
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Marion Brand
BRAND FITNESS
www.brandfitness.ca
778-726-0590

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

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

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
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PS You'll find some great support to stay fit and look young here: Female Fat Loss Over Forty.