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

1/25/2020

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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 ... 

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

3/29/2019

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Sandra - Before Brand Fitness
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Sandra - After Brand Fitness!!
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"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?
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10 Reasons to add Bone Broth to your Nutrition Plan

4/29/2018

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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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7 Ways to Burn more Fat

1/16/2018

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7 Ways to Burn more Fat
​

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  ==>>


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Reverse Holiday Pounds

12/7/2017

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REVERSE HOLIDAY POUNDS

What do holiday parties and get together all have in common?

Food and drinks…as in high-calorie food and drinks!  It’s no wonder most people gain weight during the holidays. 

Everywhere you turn, you’re surrounded by sweet temptations—holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are magically transformed into high-calorie dishes that will make you want to do nothing but fall asleep. And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories. 

Want to sidestep those holiday pounds?  Here's 5 tips to help ...


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What's Scarier than Ghosts & Goblins?Ā  How about Type 2 Diabetes!

10/16/2017

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What's Scarier than Ghosts & Goblins?
How about Type 2 Diabetes!


It’s Halloween, and you know what that means:  sugar, sugar, sugar!  Beginning in late summer, stores begin taunting and tantalizing us with prominently displayed festive treats conveniently packaged in small, easy to eat servings.  By the time the actual holiday rolls around, we’ve been wading through candy corn and “fun sized” candy bars for months.
All holidays have their peculiar food traditions, but Halloween perhaps wins the prize for being the most focused on candy and other sweet treats as the center of attraction. And no matter how hard you try to avoid it, you will undoubtedly find yourself staring down a confection before all is said and done.
Will you give in? ​ ...


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Haven't Changed Anything in Your Diet But Gaining Weight?

8/29/2017

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Haven't Changed Anything in Your Diet But Gaining Weight?


You are positive that you're not eating more food or “junkier” food but you're still gaining weight.  Is this possible?
 
Yes!  You are NOT crazy!  

And here's why ....
 


We both know that the whole “calories in, calories out” argument is an overly simplistic view of weight.
 
There's definitely more to the story than just what you're eating, right?
 
A lot of this comes right down to your metabolic rate which is affected by things like your activity level, history of dieting, body composition, and even what you eat.
 
But, let's go beyond the “eat less and exercise more” advice and dive into some of the less obvious underlying reasons why you may be gaining weight even though you're eating the same ...


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​Dieting vs. Lifestyle:Ā  What’s the Difference?

7/5/2017

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​Dieting vs. Lifestyle:  What’s the Difference?

You’ve no doubt heard the ominous statistic: two thirds of people who lose weight gain even more back within four or five years.  

That in itself is enough to discourage even the most determined among us.  What’s the answer?  What is the secret to not only losing weight but keeping it off?

The good news is that
you do not have to be one of the statistics...  

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Easy Meal Prep Tips

5/28/2017

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Easy Meal Prep Tips
Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier… 

Meal prep is a fantastic way to keep on track with your eating throughout the entire week. 

The idea is to plan out all of your meals on the weekend, most often on Sunday, then do the shopping and the prep at one time for the entire week. This day is labor intensive, but then your food is ready-to-eat for the next 6 full days. 

Here’s my 5 Step Meal Prep Guide to make your next food prep week really simple: 


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3 Supplements you Should be Taking if You're Over 45Ā 

3/15/2017

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3 Supplements You Should be Taking if You're Over 45 Years Old
 
Yes, while I always say that it's better to get your nutrients from food first sometimes supplements are necessary.
 

Unfortunately there are just some all-too-common nutrients that we simply don't get enough of.  And they're absolutely critical to optimal health and wellness.  Especially as we age.

Here I sifted through the supplements that are available on the market and boiled them down to three that can have the best effect for us.  Find out what they are below:


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Three Ways to Avoid Overeating at Meals

12/24/2016

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Three Ways to Avoid Overeating at Meals

Sometimes those holiday feasts are just amazing.  And it's not just the abundance of delicious food but also the people, the decorations, and the ambiance.  It is way too easy (and common) to indulge on those days.   But it doesn't always stop there.
 
Sometimes we overeat on regular days.  Or at regular meals.  Or All-The-Time.
 
Here are three tips to avoid overeating at meals.  (Turn these into habits and ditch the willpower!) ...

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What's Lifestyle got to do with it?

7/3/2016

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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
​
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
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Aging Younger all the Time!

4/6/2016

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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.  

​
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! 
​
Marion Brand
BRAND FITNESS
www.brandfitness.ca
778-726-0590

    Book your FREE BRANDFit50 Small Group Training Session Now! 

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Your Holiday Party Cheat-Sheet

12/21/2015

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Your Holiday Party Cheat-Sheet
How would you like a cheat-sheet for getting through holiday parties without putting on a single pound? You're in luck, because below we have outlined 5 shortcuts to avoid gaining holiday party pounds.

Short Cut #1: Eat a sensible meal before the party.
You should always arrive at parties with a full stomach. We realize that this goes against the popular trend of starving yourself before a party, and that's exactly why most people gain weight. Since your stomach will be full, you'll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight.

Short Cut #2: Bring a healthy dish to share.
Don't worry if the party that you're going to isn't a potluck - the hostess will love you, for being so thoughtful, and you'll have a healthy option to enjoy. 

Short Cut #3: Never drink calories.
Do you realize how quickly calories add up? Alcoholic beverages and sweet holiday drinks are simply packed with calories. These calories don't take up much room in your stomach so you're left wide open for even more calories. 
Your best strategy is to avoid these beverages altogether, and stick with water. Aim to drink 2-3 glasses of water at the party. 


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TheĀ 21 Day Detox Challenge

8/22/2015

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Congratulations to those who have already signed up for the 21 Day Detox Challenge. (make sure you've also signed up for the FACEBOOK GROUP for moral support, tips, & inspiration.

If you haven't heard about my 21 Day Detox Challenge, click HERE for all the details. This is your Personal challenge towards eating healthy and clean for 21 days.  

Are you up for the Challenge?  ... I know you can do it!!

This is an Online program, with motivational reminders daily to keep you on track making this easy for ANYONE to join us.  Although we are online, we'll have the opportunity to meet together on our Private FACEBOOK Group for extra support, help and encouragement!   
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Join the 21 Day Detox Challenge
Join  the Private FACEBOOK Group
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4 Worst Breakfast Items

8/11/2015

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Don't get caught eating one of these 4 things for breakfast:
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  1. Breakfast pastry:  muffins, doughnuts, bear claws and croissants sure taste good with coffee, but all those refined carbs are going to cause unwanted weight gain.
  2. Granola Bars:  watch out for the breakfast bars that claim to give you fiber, vitamins and minerals. Check the number of carbs and sugars on the back of the label – most contain the same sugar as a pastry.
  3. Cereal:  here's another popular breakfast item that has tons of sugar lurking beneath its surface. Only eat cereal that has no added sugar and that contains some protein and healthy fat.
  4. Drive Thru Breakfast Sandwich:  don't even think about heading to the drive thru for a quick breakfast sandwich. Instead grab a hard boiled egg from home to enjoy on your commute.

WATCH FOR OUR "21 DAY DETOX CHALLENGE" ... coming in September.   Real Food, Real Results ... a great incentive for yourself to get you back on track!  Breakfast Recipes included!!

Marion Brand
BRAND FITNESS
www.brandfitness.ca

    Please send me information about your 21 Day Detox Challenge

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7 Steps to SKINNY JEANS

2/7/2015

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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. 

Download SKINNY JEANS Ebook
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14 #FatLoss Secrets ... Combat Fat

10/2/2014

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ULTIMATE FAT LOSS SOLUTIONS

 Get your copy here  <<<COMBAT FAT Ebook>>>



Marion Brand
www.brandfitness.ca
[email protected]
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4 Things to do to #StayYoung

6/22/2014

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STAY YOUNG

Did you get your workout in today? 

 
I know your intention is to add 

more fitness into your daily life.  
 
Are you doing these things:




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.
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#WeightLoss #PostWorkout #ProteinShake #Isagenix

4/6/2014

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Ramp up your weightloss with a morning shake ... or fuel your muscles postworkout.

A Protein Shake after you workout will fuel your body, feed your muscles for recovery and bring up your glycogen (blood sugar levels).

This is an important step to any fitness routine.  Have a shake or Protein/Carb snack within an hour after your workout for optimal results.

CONTACT US to get started on our high quality supplements

Marion Brand
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    Marion Brand

    FAI Functional Aging Specialist
    BCRPA Personal Trainer

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