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.

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