Sabotage!

A friend of mine says that sometimes when you’re in the picture, it’s hard to see the frame. Well, forget the frame—I couldn’t even see my toes. At that time, One On One Personal Fitness was in its infancy. By day, my husband Doug and I worked with clients helping them to get fitter. Yet,

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Stampede Detox and Summer Fitness Shape Up: Tip # 37

Tip #37 How much sodium do you eat per day? According to Health Canada: Canadians eat about 3400 mg of sodium each day. This is more than double the amount we need.Sodium is an essential nutrient found in salt and many foods. Our bodies need a small amount of sodium to be healthy, but too

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Stampede Detox and Summer Fitness Shape Up: Tip # 36

Tip #36 Canned Tuna (Health Canada) Canned tuna, especially canned light tuna, is one of the most popular types of fish for many Canadians. The fish used in canned tuna products are generally younger and smaller and have significantly less mercury than fresh or frozen tuna, so that most Canadians don’t need to be concerned

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Stampede Detox and Summer Fitness Shape Up: Tip # 35

Tip #35 Are you your own weight loss saboteur? By Terry Dyson When it comes to fitness, (weight loss in particular) we are playing for an audience of one. What you eat (even if it’s alone in a dark car!) is fully up to you. And being accountable for how much you really exercised or

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Stampede Detox and Summer Fitness Shape Up: Tip # 34

Tip #34 Foam Rolling 101   By Danny Arnold (C.S.E.P. CPT) (Canadian Society of Exercise Physiology, certified personal trainer)   Myofascial Release is the relaxation of the fascia around the muscle, which tightens with exercise and overuse. There are many ways to release the tension in the fascia such as massage and foam rolling. Foam

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Stampede Detox and Summer Fitness Shape Up: Tip # 32 & 33

Tip #32 Food marketers are a savvy breed. They’ve got a few seconds to catch your eye in the grocery store. One way that they can snare you is to reduce the price with quantity discounts on large package sizes or discount multi-unit packs. Man, they’re smart! Researchers find that we not only stockpile these

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Stampede Detox and Summer Fitness Shape Up: Tip # 31

Tip #31 Do women have a jealous gene? Barb S had come through a few life changing events. Now in her late fifties, it was time to focus on herself. Hiring a trainer was something she had never done before. She was nervous. Her workout sessions were challenging. To her surprise, she not only rose

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Stampede Detox and Summer Fitness Shape Up: Tip #29 & 30

Tip #29 (Edited from an article by One On One staffer Lindsay Playford) “Oh sure, pinch the area where I’m fattest” and “Oh gross, I am disgusting”. Have we begun to believe that the things we think and say about ourselves are harmless? It is imperative that we realize that our thoughts, which quickly become

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Stampede Detox and Summer Fitness Shape Up: Tip # 27 & 28

Tip 27 (By Dr. Wendy Froberg) We often make the mistake of thinking that wanting something to be different (no matter how badly) is the same as being willing to do what it takes to achieve that change. If someone asks “Do you want to be thinner? healthier? fitter?” the answer would usually be “Yes!”

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Stampede Detox and Summer Fitness Shape Up: Tip # 25 & 26

Tip #25 Have you taken a look at the size of the dining plates and wine glasses when you’ve gone out to eat?! Holy crap! Everything is supersized and we’re buying supersized dinnerware which leads to portions that are simply too large. Here are a few tips for today. Plates are 9 to 10 inches

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Stampede Detox and Summer Fitness Shape Up: Tip #23 & 24

Tip #23 Your home can be set up to help you stay trim or it can (sub-consciously) be set up to make it easier to pack on the pounds. Over the next few tips, we’ll look around the house and offer some suggestions on, “slimming” it down. I’ll confess right now, that if I walk

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Stampede Detox and Summer Fitness Shape Up: Tip # 21 & 22

Tip #21 Do you need that snack? Some people need a morning snack and an afternoon snack. Some might need the morning or the afternoon snack. Some of us may not need a snack at all. Make sure that you’re eating because you need it and not because you’re bored or because it’s a habit.

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Stampede Detox and summer Fitness Shape Up: Tip #20

Tip #20 What should you eat before a workout? Here are a few tips. The ideal pre-exercise snack or meal should: • Be high in carbohydrates, like grains and fruit, to provide the energy necessary for the workout. • Contain a moderate amount of protein to provide extra energy and to prevent a feeling of

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Stampede Detox and Summer Fitness Shape Up: Tip #18 & 19

Tip #18 Here’s a quick checklist to help you figure out how much protein you need per day. Sedentary adults 0.4-0.5 grams per pound Endurance athletes undertaking moderate to heavy training 0.6-0.8 grams per pound Strength athletes undertaking heavy training program 0.6-0.9 grams per pound Endurance athletes undertaking extreme training programs or competition/All adolescent athletes

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Stampede Detox and Summer Fitness Shape Up: Tip 16 & 17

Tip #16 Some yogurts are very high in fat and sugar. Here are some tips to help you in the dairy aisle. Yogurt Buying Guide • The first thing you will need to pay attention to is the serving size. A serving of yogurt in Canada’s Food Guide is 175 g, or ¾ cups. Some

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