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5 Tips for Staying Fit after 50

3/10/2018

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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 ...


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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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13 Reasons to Exercise

11/2/2017

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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 ...


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5 BEST AB EXERCISES

10/30/2017

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5 BEST AB EXERCISES
Are you still doing dozens of crunches in the hopes of getting flat, washboard abs?  Traditional crunches are old news, so let's take your ab routine to the next level with the following 5 Best Ab Exercises. 

The most effective ab exercises strengthen your core as a whole – which helps prevent dreaded back pain, increases your agility and, of course, makes you look good. 

In your new ab routine the focus is on quality over quantity. A few concentrated movements are always more effective than dozen and dozens of old fashion crunches ... 

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Cold and Flu Season is Upon Us:  How’s Your Gut Function?

10/18/2017

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Cold and Flu Season is Upon Us:  How’s Your Gut Function?

Fall is here, and that means that cold and flu season has arrived.  Have you ever noticed that some people seldom get sick?  Or maybe you have wondered why after being exposed to the same virus, one person gets ill while the other remains well.  The reason lies in the strength of the immune system.  And the strength of your immune system is largely dependent upon the condition of your digestive system.

When you are exposed to bad bacteria or viruses, it is up to your immune system to protect you from being infected.  If your immune system is strong, your body will fight off the threat.  If your immune system is weak or compromised, you may end up sick.


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What's Scarier than Ghosts & Goblins?  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:  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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Adrenal Fatigue: What Is It?

6/26/2017

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Adrenal Fatigue

What are the symptoms, and what to do about them.
​
​Adrenal fatigue is thought to be one of the (many) health issues that can be attributed to our high-stress lifestyles.  Because there is no widely accepted definitive test for adrenal fatigue, it's still quite controversial.
 
Fatigue, cravings, inability to sleep, and mood swings are real... And common.
 
Let's dive into what we know about adrenal fatigue, and learn some ways to deal with it, including a non-food recipe (at the bottom) ...

Continued .... >>

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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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Menopausal Women: Do This Before You Take the Meds Your Doctor Prescribed

3/21/2017

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Menopausal Women: Do This Before You Take the Meds Your Doctor Prescribed

Of course, listen to what your doctor says ... and also listen to what your body says.  We both know that what you eat and how you move can make a HUGE improvement in some of the symptoms of menopause.  Not to mention how common it is for ladies to gain weight at this time of life. (Ugh!)
 
And as we both know eating better and moving more can help you stave off other issues like heart disease, diabetes and osteoporosis.  What do I specifically recommend to help you “eat better and move more”?
 
Seven things.  Here goes ...


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

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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Bye Bye Sleeping Through the Night ...

2/26/2017

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​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???  .....


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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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10 Vacation and Travel Tips that Keep you Healthy

8/12/2016

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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
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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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3 Ways to GET MORE From Your Workout

6/15/2016

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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

    YES!  I'm interested in a FUN, Quick and Effective Workout!

Get me Started!
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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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    Author:
    Marion Brand

    FAI Functional Aging Specialist
    BCRPA Personal Trainer

    fitfabafter50.com
    marionbrand.com

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