 | 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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 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. 3. Book a Hotel with Fitness in Mind
Make sure they have a fitness room, walking grounds, and/or a pool. 4. Schedule a Workout Everyday Morning would be best, to have it done not only to get it in, but for the benefits of energy for the day to come. It will also reduce stress and help prevent weight gain on your trip. 5. Vary your Daily Activity Mixing it up makes things much more fun. Try different adventures, swim one day and walk the next. 6. Get at Least Seven Hours of Sleep Lack of sleep will make your mind tired, lower your immune system and even cause you to overeat. 7. Stay Hydrated Planes and hotels are dehydrating. Drink bottled water each flight and always have some in your hotel room. 8. Be Germ Conscious Don’t use the airport pillows and blankets, comforters on beds, and carry hand sanitizer with you always. Germs can and will weaken your immune system, and you certainly don't want to get sick. Don't ruin your holiday with feeling ill. 9. Try Something New Find activities you and your family can do in the area. Make it a fun healthy activity, something active is great! Try something new ... you may like it! 10. Don't make Food the Center of your Trip Try new foods, and enjoy them, but don’t revolve your vacation around it. Happy Travels! Marion Brand BRAND FITNESS www.brandfitness.ca 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.
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.
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.  It's normal to have days where you just don't feel like exercising. You feel too busy, too stressed and quite simply too tired. Sometimes you forget about all the amazing benefits that a consistent and challenging exercise routine gives you ... Here's a list of 15 of the top reasons to exercise. Pull out this list and read it when you're having one of those days. 1. To Be Happier Exercise has been shown to stimulate brain chemicals that induce relaxation and happiness. When you're having a bad day, lace up your shoes for an invigorating workout and feel happier. 2. To Reduce Disease Exercise has been proven to reduce the risk of pretty much every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, one of the most widely growing diseases of our time. 3. To Look Amazing Exercise firms your muscles, improves your posture and even makes your skin glow. Looking amazing is a wonderful result of regular exercise. It's very rewarding when the people in your life start to notice your transformation. 4. To Reach Your Goal Weight Exercise burns fat and helps you keep it off. If you want to have a leaner, healthier body, exercise is your answer. 5. To Be Energized Remember that feeling you experience after a great workout? You're body is buzzing with energy, you're less easily irritated and feel more peaceful. 
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.
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.
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.
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.
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.
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 ==>>  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!  Don't get caught eating one of these 4 things for breakfast: 
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  Bathing suit season is right around the corner…
are you ready? Most people want to slim down before baring it all, so I'm here to warn you of the 5 Flat Tummy Myths that could waste your time: Myth #1: Do extra crunches to flatten your abs. Excessive crunches aren't the answer for tight abs. In order to achieve a toned look you'll have to focus on burning off the layer of fat that is covering up your tummy.
Myth #2: Take diet pills to speed results. I know it's so tempting! The ads make compelling claims about the power of popping a pill, but don't fall for it. There is no ‘magic pill'. Diet pills are more likely to burn through your pocketbook than to slim you down.
Myth #3: Turn to packaged diet products to boost results. Don't fall for the foods that are packaged as ‘diet' or ‘weight loss' aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn't need, and certainly won't help you attain that tight tummy.
Myth #4: Avoid all carbohydrates in order to achieve tight abs. Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.
Myth #5: Starve the chub away. Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results.
Here's what you need to know in 3 simple steps: Step One: No more junk. The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don't buy any more of it. Remember that your beach-ready abs depend on what you eat – don't eat junk! Step Two: Eat whole foods. Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple. Step Three: Come train with me. This is the most obvious step. You're ready to get into great shape and I'm in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will get you those amazing abs. Watch for my new BRAND FITNESS studio opening Fall 2015. Checkout our website for updates and into at www.brandfitness.ca. **NEW** Fitness focusing on Baby Boomers and Seniors for the Best Half of your Life www.brandfit50.com 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:
 BOXING WEEK SALE:
BUY ONE CLASS, GET THE SECOND for 1/2 PRICE .... or BUY ONE CLASS, Register a FAMILY MEMBER or FRIEND for FREE!! Register for any session. We will contact you for your BOXING WEEK SALE choice SALE ENDS Wednesday, December 31st, 2014. Must register by Dec 31st to take advantage of this Special Offer. *1/2 price is for the program of equal or lesser value Good for our January/February registered classes **New members only for the FREE classes  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 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 |
