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 ...

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 ...

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: 

​Bye Bye Sleeping Through the Night

• Have you said “bye bye” to sleeping through the night?
• Are you feeling exhausted or “running on stress hormones” all day?
• Do not fear, I have some great tips (and an amazing recipe) for you!

 
The science of sleep is fascinating, complicated and growing
Sleep is this daily thing that we all do and yet we're just beginning to understand all of the ways it helps us and all of the factors that can affect it.
 
Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don't forget the impact lack of sleep can have on moods, memory and decision-making skills.
 
Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)
 
OMG – What aspect of health does sleep not affect???  .....

​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

​
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.  

​
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

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. 

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 ==>>