Get it Back Give it Back
Man imposes his own limitations, don't set any -Anthony Bailey
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| Week 4 | |
A fun action packed week that is for sure. It was great to see many of you out this week for our night with Beth & and our Charity ride. We do not have the final total of funds raised, but we know it was over $1,000 for NOW Canada.
Mindset Coaching:
If you are interested in joining Beth on a tele conference call, where you can ask her any question and be coached , please let me know. If you have a question but want to remain anonymous please type it out and leave it on my desk, I will be sure Beth receives it before the tele conference.
Weigh in Results:
Yellow Team is in the lead ! But not by much......
Congratulations Teams.
Remember it is not the scale that defines your results. How do you feel, how are your clothes fitting, how is your energy? Every change is on the path to success.
Keep it up, and have a great week!
 Darcia Fenton
General Manager
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Greetings!
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Dear Rene,
Great work! You are about to enter into your fourth week of the GET it BACK program. I know many of you wondered if you would even get the chance to be part of this program, let alone have the opportunity to make it this far.
By now the initial 'hype' of the program may be wearing off and the hard reality of how much work and discipline is actually required, might be kicking in. I want to encourage all of you to stay connected with your goals and keep moving forward. If you are starting to doubt your commitment level or allowing any negative self-talk, I want you to all take a little walk down memory lane...
Why did you apply for Get it Back? What was it that made you take action and decide you needed to change? If you go looking... you will find the answers. And within those answers you should also find all the motivation necessary to stay on track. You have to stay positive. You have to want it. You have to tell yourself everyday that no matter what challenges or obstacles cross your path, that you are going to keep doing the best you can! Someday's you'll feel stronger. Other days you'll have to lower your expectation, but don't give up!
I am giving you all this pep talk this week because the workouts are only going to get tougher. Your trainers are going to progress the exercises and you will be faced with more challenges. They want each and every one of you to reach your maximum potential in this program... so keep showing up. Keep working hard and keep smiling!
Director of Fitness Department Rene Unser
Global Fitness Centre |
| Weigh In Results | |
Yellow
| FINAL TOTAL | 1943.95 | 1843 | 100.95 | | PERCENTAGE | 5.19% |
Black
| FINAL TOTAL | 1161.6 | 1114.6 | 47 | | PERCENTAGE | 4.05% |
Blue
| FINAL TOTAL | 1314.5 | 1261.2 | 53.3 | | PERCENTAGE | 4.05% |
Pink
| FINAL TOTAL | 1765.1 | 1713 | 52.1 | | PERCENTAGE | 2.95% |
Green
| FINAL TOTAL | 1469.2 | 1424 | 45.2 | | PERCENTAGE | 3.08% |
Red
| FINAL TOTAL | 1859.6 | 1832.1 | 27.5 | | PERCENTAGE | 1.48% |
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| Get it Back in Action! | |
MindSet Coaching Evening with Beth
If you missed the training session last night with Beth Hanishewski here are a few highlights.
Do you take 100% responsibility for the results in your life?
Be on the look out for that slippery slope of blame, escape or when denial creeps into your language or behaviour.
Taking 100% responsibility isn't always easy but it is the one thing you have control over - you!
Do you have your dreams in writing? Participants write down 3 dreams last night - 90 days, 1 year and their ultimate dream and then shared them. Do you know that less than 4% of the population does this? Writing, sharing and getting an accountability partner does wonders for your chances in reaching them.
Last we got clear on the things that stop us from reaching our goals and the things that will support us. When you know what your pitfalls are it is easier to make new habits.
Remember you are the average of the 5 people you spend the most time with - suuround yourself with people who raise your average!
Look for Beth's offering of group coaching sessions where you can call in and be coached on anything holding you back.
Participants got to experience first hand there is as much value in being coached as watching someone else be coached.
KELOWNA CYCLE CHARITY SPIN
Thank you to everyone who took part in the charity spin on Thursday night and helped us raise money for NOW Canada! Here are a few photos from the participating teams!
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| Weekly Challenges | |
Just a reminder that your calendars run from Monday to Sunday!
THIS WEEK'S CHALLENGES
This week we have a couple of FUN challenges for you!
The first challenge is to attend one of our POWER SERIES classes. You have lots to choose from:
Ball Power
Body Power
TRX Circut Power
*Zumba-Latin Power
*Zumba Power
Core Power
Cycle Power
The second challenge, is to attend a ZUMBA class! These classes are currently offered on Mondays at 9:15am or Thursdays at 5:30pm.
*If you attend the 'Zumba Latin Power' or the 'Zumba Power' classes, you will still need to attend another 'Power' class to get your two points this week.
Don't forget to mention to the instructor that you're part of the Get it Back Give it Back program. They will be able to provide appropriate modifications and support you during class.
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| Mark Your Calendar! | |
THIS WEEK
Wednesday, Feb 9th
Make Note - this is NOT on your three month Calendar
Wednesday Night at 7:00 PM
Detoxification
Dr. Brett Phillips & Dr. Brent Barlow
Okanagan Naturopathic Health
Wednesday February 16th
Heart & Stroke Charity Cardio Class
Dirty Feet Trail Races Inspirational Slideshow
Details coming soon!
Monday, Feb 28th
Pick your time
7:00 PM
7:45 PM
Sign up at Front Desk
Total E-CLips Spa Night
Harvey Avenue Location |
| You Are What You Eat | |
We have created a Nutrition Question & Answer Box that is now located at the personal training desk.
We want to encourage you to leave your questions regarding nutrition and our trainers will post the answers on our facebook page and in our upcoming newsletters. |
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Exercise of the Week |
Standing Calf (Heel) Raise (Machine)
Starting Position
-Position the body evenly under the shoulder pads.
-Grasp the handles and place the balls of the feet on the nearest edge of the step with the legs and feet hip-width apart and parallel to each other.
-stand erect with the knees fully extended but not forcefully locked out.
-Allow the heels to lower to a comfortable, stretched position.
-All repetitions begin from this position.
Upward Movement Phase
-Keeping the torso erect and the legs and feet parallel, push up as high as possible on the toes.
-push up off the step; do not invert or evert the ankles.
-keep the knees extended but not locked out.
Downward Movement Phase
-Allow the heels to lower slowly back to the starting position.
-Maintain the same body position.
Major Muscles involved; gastrocnemius, soleus |
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| Article of the Week | |
 Article of the Week
Submitted by: Debbie Roebuck
Introduction to Physical Fitness
For years everyone has known that regular exercise along with good nutrition is good for their health. The trick is how to build sound exercise habits and a balanced diet into your busy schedule. The stress of modern times mandates that you develop and maintain a fit, trim and fully functioning body. Being active and physically fit heightens your self-expression and self-esteem.
Research polls indicate that people today are becoming more health centered. As a result, people are becoming more interested in making fitness an integral part of their life-style. This article introduces you to the why of fitness. You will learn all about exercise and it's benefits and will also learn how to structure a personal exercise program that is safe, reasonable, effective, and, most important, rewarding and fun.
Give some thought to the following statements:
· In the past, health meant only absence of disease. Today we have a much broader perspective and consider physical fitness to be a key component of total health.
· The modern life-style fosters unfitness because technological advances have eliminated much fitness producing physical exertion from everyday activities.
· Everyday activities, even for the laborer, no longer adequately stimulate the heart, lungs, and muscles to produce physiological benefits.
· Society, especially the corporate world, is beginning to realize the importance of health promotion and the role of exercise in developing and maintaining good health habits.
· Being physically fit means living at your fullest physical potential. Physical fitness is the capability of the heart, blood vessels, lungs, and muscles to function at optimal efficiency. It provides a basis for living a full and rewarding life style.
· The basic health components of physical fitness are cardio-respiratory endurance, strength, muscular endurance, flexibility, and body composition.
· To be physically fit does take effort (yes, some sweat, too!), but exercise does not have to be punishing to help you develop and maintain physical fitness.
· Regular and vigorous exercise of the total body is a necessary ingredient of muscular and circulatory fitness - the key to good health
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| Nutritional Tip of the Week
Submitted by Natures Fare |
Time to Rev Up Your Metabolism?
Metabolism is the process by which energy is created from the foods we eat. When this process slows and the body is unable to convert the consumed calories into usable energy, the unconverted calories are stored as fat. Many factors can influence and contribute to slow metabolism:
Excessive dieting or fasting;
Hypothyroidism - the thyroid gland produces too little of the hormonethyroxine;
An unbalanced diet of proteins, fats and carbs;
Skipping meals and not eating at regular times;
Eating too many processed foods and refined sugar leading to unbalanced blood sugars;
Poor sleeping habits.
Like most things in the body, metabolism relies on: the balance of foods consumed to energy output, the ratio of proteins to complex carbohydrates, and a series of hormonal processes. Often we become focused on one area, throwing the other off track. To achieve metabolic balance, we must consider all areas of healthy living. Here are some tips:
The more you exercise the higher your metabolism will be.During exercise and for several hours after exercise, metabolism is elevated. The more frequent the activity the longer the metabolic rate will remain elevated and more calories will be burned.
Don't skip meals and always eat breakfast. The body goes into 'starvation mode' when there are not enough calories available, so it will store high-calorie macronutrients as fat. Therefore, eat small, regular meals every three hours and always eat breakfast. Breakfast is to break the night long fast and kick-start the metabolic processes for the day. If it is skipped, starvation mode is initiated.
Drink water. As with food, depriving your body of water can encourage it to "store" rather than "burn". In order to encourage your liver to focus on metabolism rather than water retention, make sure you drink an appropriate amount of water every day.
Supplements for fatigue and metabolism. There are many biological and herbal supplements available. Biological products enhance the body's natural function. Herbal products can often stimulate a response from the body. Examples are:
· Co-enzyme Q10 supplies energy to muscles;
- L- Carnitine converts fatty acid to metabolic energy;
- D-Ribose is a key component in the production of ATP;
- Green Tea Extract has been shown to increase metabolism by 4%;
- CLA (Conjugated Linoleic Acid) helps burn fat by revving up muscle metabolism and increasing lean muscle mass;
- B vitamins play a role in all metabolic function and energy production. Vitamin B-12 in particular is essential for energy. To ensure you are getting enough B vitamins, consider taking a B-complex, plus a separate sublingual B-12.
Foods That Increase Metabolism
Complex carbohydrates and proteins: Because extra energy is required to break down and use these foods, the body burns extra calories during digestion and cellular metabolism. The breakdown of complex carbohydrates results in less insulin production which leads to less snacking and craving of sugary sweets.
Fruits and vegetables: As well as having lots of nutrients, these foods are high in fiber. Because of the fiber content, extra calories are burned during digestion.
Resources for metabolic food list can be found at: http://www.myfit.ca/foods_that_speed_metabolism |
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Dr. Brett Phillips and Dr. Brent Barlow have offered each participant a FREE comprehensive Naturopathic consultation (value $140.00). All you need to do is call their office, to set up your appointment. All participants names are on a list so be sure to say you are a Get it Back 2011 participant.
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Get it Back Give it Back Team
Global Fitness
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