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15 Reasons to Exercise

12/6/2015

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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.


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5 Diet Tweaks for Flat Abs

8/27/2015

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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 ==>>

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The 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

Submit
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5 Tummy Myths Revealed #FlatAbs

6/20/2015

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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.
  • Tip: Don't obsess about crunches - instead focus on fat burning.

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.
  • Tip: Don't pop a pill - instead burn calories with intense exercise.

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.
  • Tip: Don't eat packaged diet foods - instead stick with nutritious whole foods.\

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.
  • Tip: Don't give up all carbohydrates - instead stick with wholesome carbs.

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.
  • Tip: Don't starve yourself - instead eat small wholesome meals throughout the day.
Now that you know what not to do in order to achieve tight abs, it's time to go over your flat tummy game plan. 


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 

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Join Marion Brand for ZUMBA at Jack Poole Plaza on Saturday, May 2nd, launching the BMO Vancouver Marathon

4/9/2015

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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
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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!

2015 EXPO HOURS
  • Thursday, April 30 – 5 to 8pm
  • Friday, May 1 – 11am to 8pm
  • Saturday, May 2 – 10am to 6pm

LOCATION
Vancouver Convention Centre West
1055 Canada Place
Vancouver, BC, V6C 0C3, Canada

http://www.bmovanmarathon.ca/runvan-expo
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Zumba with Marion Brand
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Tips on Staying Slim and Sexy into Maturity

2/10/2015

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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!!

    Yes ... I'm interested in BrandFit50 programs

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    -
Submit
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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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Boxing Week Sale ... Zumba | Kettlebell Group | TRX Group + more

12/29/2014

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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
BOXING WEEK SALE
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3 Steps to Reduce Your Thighs

10/25/2014

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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


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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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SIMPLY SUNLESS - Spray Tan Review - #HealthyTan #SprayTan

7/10/2014

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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

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#BodyBlitzSculpt #SmallGroupTraining starts July 8, 2014

7/2/2014

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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

Join us for this 4 week small Group Personal Training 
REGISTERED PROGRAM
STARTS JULY 8TH, 2014
$ 90.00 + gst
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#Summer #ZumbaSpecial at Tynehead Hall, #ZumbaSurrey

6/24/2014

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PictureZumba 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


REGISTER NOW
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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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#BrandFitness #Magazine ... June issue

6/2/2014

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Sorry our Magazine the link to this issue is no longer available.
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This is your #FountainOfYouth ... If You’re Alive, Exercise!

5/27/2014

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With a smile on her face after my Hip Hop class today, my friend & client Linda, told me, "this is the favourite part of my day!"  Linda is a vibrant, healthy, energetic and beautiful woman at the young age of 69.  She said "There is no secret to the fountain of youth ... the secret is to exercise and keep moving!"   Thanks Linda for making my classes so enjoyable with your smiling face and energy!!        Marion Brand.
 
Maybe in days gone by you had the energy and motivation to exercise. You may have even been a body builder or marathon runner. But for whatever reason, exercise fell by the wayside over the years and you slowly became more and more inactive. And your health has suffered from it.

The good news is that it’s never too late to start exercising for the first time or to get back into it. Those who’ve been inactive for years can still improve their health with regular exercise—even you!

The true secret to the "Fountain of Youth" is to keep active, keep moving, and exercise for that Quality of Life you deserve!

Read the full Article
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#Zumba & #Pound classes start next week at #BrandFitness

5/7/2014

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CLASSES START MAY 13th for ZUMBA & POUND Rockout Workout.
Classes held at TYNEHEAD HALL on 168th Street & 96th Ave, Surrey, BC

TUESDAYS (6 weeks)  May 13 - Jun 17, 2014
7:15 pm  ZUMBA
8:15 pm  POUND Rockout Workout (last session till fall .. don't miss out)

Register below for:
6 weeks sessions            = $ 60
6 week Combo (both)      = $ 105 
Punchcards (10 classes) = $ 120 

Register Now
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18 minute #ToneUp Tight Routine from #Tribesports

4/24/2014

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#Vitamins and #Minerals - their actions and food sources

4/21/2014

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Vitamins & Minerals are substances found in foods that your body needs for growth and health. There are 13 vitamins your body needs. Each vitamin has specific jobs. Here's a link with a list of the vitamins, some of their actions, and good food sources.   

13 VITAMINS and 12 MINERALS, their actions & food sources from Womenshealth.gov

Check out the Vitamin and Mineral supplements we use at BRAND FITNESS from ISAGENIX.  
CONTACT Marion to get started with our high quality line of supplements.

Shop Vitamins
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