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| 3 Weeks Left | |
This week just hearing the amazing results makes me shiver. Everyone is working hard and picking up the pace.
Today I read Dan's article. I love how he has been so candid and real with his whole experience. His writing and sharing with everyone on Castanet has been a tool that has reached out and inspired many. Thank you Dan, you are an inspiration. After reading Dan's article this morning it was time for my workout, his word "finish" came into my mind many times : )
Click here to read Dan's article and please please please send your testimonials ! You have no idea the power and inspiration you have within your words for others!
Email testimonials to me or enter on Global Fitness Face Book Page. Thanking you in advance.
generalmanager@
globalfitnesskelowna.com
Have another wonderful week!
 Darcia Fenton
General Manager
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What are you going to do when Get it Back is over?
We have some offers for you to think about.
Membership
12 month Bronze Lifestyle
$39.95 per month
no start up fee
12 month Silver Lifestyle
$60.00 per month
no start up fee
Bootcamps
Monday, Wednesday, Friday
6:00 - 7:00 am
Tuesday & Thursday
4:00 - 5:00 PM or 5:00 - 6:00
Monday & Wednesday
5:30 - 6:30 PM
Commit for 1 month and each class prepaid is $10.00
CrossFit
22 class times each week to choose from.
Commit for one month
$10.00 per class
You pick how many times per week.
One on One or Group Personal Training - if your group want to continue - we can work out something for you.
All these specials are valid until April 1st. Sign up before the 1st ! Make the commitment before your program ends so you keep the momentum going.
We also have a referral program for our members at Global Fitness. For every New person you refer and signs up, you receive 1 month fitness for FREE.
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| Greetings! |
Week 10... here you come!
It sounds like the teams have found a rhythm and still seeing results. Way to go!!
Just remember that that the weigh in weeks do not just define your success by inches or weigh lost. Always keep your eyes on the biggest picture of all... lifestyle changes. Weeks will come and go and it is how you look back at your choices that will make you feel successful and keep you motivated.
My son has a book with 3 mini stories in it. One of the stories is about a poor farmer and I want to share it with you this week.
The farmer woke up one morning to find that his one and only work horse ran away. All the village neighbors said 'you have such back luck'. He replied, 'maybe.'
The next day the horse returned and brought two wild horses with it. The neighbors said to the farmer 'you are so lucky!' He replied, 'maybe'.
The next day his son went out to tame one of the new horses and fell off and broke his leg. The neighbors said 'you are so unlucky'. He replied, 'maybe'.
The next day recruiters for a war came through the village and left the farmers son because of his leg. The neighbors said 'you are so lucky' He replied, 'maybe.'
And so, the moral of the story is that sometimes bad luck is really good luck. Or rather some people are so quick to judge and label something when really some things just 'are what they are' and don't always need a label.
The next time you think you have 'bad luck' or things aren't going your way in this journey... I want you to reflect on this story and stay positive. Keep believing in your goals and your ability to turn things around in life, when needed!
Keep up the great work and enjoy your week!
Rene Unser
Director of Fitness
Global Fitness & Racquet Centre fitness@globalfitnesskelowna.com |
| Weekly Challenges | |
Just a reminder that your calendars run from Monday to Sunday!
THIS WEEK'S CHALLENGES
1 Cardio Strength Class, Ball Power or Step Class
1 Yoga Class
Don't forget to mention to the instructors 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! | |
UPCOMING EVENTS
Wednesday March 23rd
Group Class @ 7:00 PM
Saturday April 2nd
P.A.C.E. Sports Fitness Charity Hike
Food Bank Donations and Outdoor Exercise!
RSVP ON FACEBOOK
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| Coaching |  There was a few glitches in last week's coaching offering so hopefully this will make it easier for you to jump into coaching support if you want it.
One of the many benefits of being in this program is access to all the sponsors who have partnered in this program.
Coaching support is one of those benefits you can take advantage of. As you transform your body, it is good to notice what comes up in your inner game as you have progressed so far. So rather than offer specific times you can plug into coaching, this is your chance to simply indicate your interest. Once we know who is interested in getting coaching support, then I am happy to create some options to receive it. If you would like to be on the list of knowing when these sessions are offered, please send an email to: mindsetcoaching@gmail.com with "I'm interested!" in the subject line. That's it!
From there, those of you who want coaching support, can get it. For those of you who wish to decline this offer, that is okay too.
Wherever you are in journey, my coaches invitation to you is to create a practice of celebration your wins.
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| Notes from Nature's Fare Markets | |
My doctor says that the belly fat, male facial hair growth and skin tags I have are due to my hormones. What can I do? By guest blogger Lorna Vanderhaeghe
Your doctor is correct and there are a few hormones involved. The main hormone is insulin. When insulin is in excess, it causes an elevation in circulating male hormones (also called androgens). These male hormones-particularly testosterone-can cause male facial hair growth in women, acne, and infertility. Elevated insulin is related to weight gain, high cholesterol and triglycerides (blood fats), diabetes and belly fat. Skin tags are an early symptom of pre-diabetes due to high blood sugar. Thankfully, the secret to normalizing insulin and male hormones just got easier.
For the past 25 years, a nutrient called D-chiro-inositol has been involved in over 30 published studies at the Virginia Medical School. Sold as Glucosmart with Chirositol™ in Canada, this new nutrient derived from carob is a great supplement for insulin-resistant conditions including metabolic syndrome, Type-2 diabetes, PCOS, and excess androgen-related conditions like acne and male facial hair growth in women. It has also been shown to reduce appetite and improve serotonin, our happy hormone. Reduced serotonin or poor metabolism of serotonin is linked to increased sugar cravings. So by balancing serotonin, Chirositol™ also helps control appetite. Chirositol™ mimics insulin activity, thereby helping to control blood glucose levels, glucose storage or disposal of glucose in the cell. And it will not cause low blood sugar in those with normal blood sugar levels.
Beyond Chirositol's insulin and blood glucose control benefits, studies show Chirositol™ is beneficial for PCOS, building muscle and weight control. In women with PCOS, weight gain around the hips and thighs, insulin resistance, higher-than-normal male hormones and infertility due to not ovulating are major components of the condition. PCOS is a very challenging condition to treat and Chirositol™ has effectively reduced excess serum male hormones, weight gain and appetite. In women who also do not ovulate or have irregular periods associated with insulin resistance and PCOS, Chirositol™ works wonders. Most women with PCOS are overweight, but for those who are thin and have PCOS, Chirositol™ maintains normal blood sugar levels while normalizing ovulation and menstrual cycles, and reducing excess circulating male hormones.
But where Chirositol™ really shines is in helping to fight belly fat. Most women over the age of 40 have stubborn belly fat and they often have male facial hair growth as well. Chirositol™ gets rid of belly fat and those few whiskers too. If you do have PCOS, I also recommend you combine Estrosmart with Chirositol™ for a super-charged solution.
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| Recpie of the Week | |
Pitta pocket is a snack or complete meal that uses grilled vegetables in pitta pocket.
Recipe Type:Very low fat, no added cholesterol
Preparation Time: 30 minutes
Ingredients:
1 red pepper
1 green pepper
1 yellow pepper
4 mushrooms
1 small aubergine
1 courgette
handful diced paneer(optional)
pitta bread
For marinade:
1 tspn crushed garlic /ginger paste.
1 tspn chopped green chillies.
2 tspn tomato ketchup
1 tspn chilli sauce
1 Tbsp soya sauce
1 tspn olive oil
Salt to taste
Preparation
Mix all the ingredients for marinade.
Chop all vegetables into chunks and toss in marinade. Leave for 30 mins.
Next place all the marinaded vegetables on a flat, slightly oiled baking tray and grill until vegtables just begin to char. (alternatively vegetables can be put on skewer and barbecued).
Remove from grill.
Slice a warmed pitta bread and fill with the cooked vegetables. |
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Exercise of the Week | |
DEADLIFT
Starting Position
-Slightly to moderately flex the knees and keep them in this position throughout this exercise.
-All repetitions begin from this position.
-Begin with lighter weight until you get a good feel for the movement.
-Use squat cage to hold the Olympic bar during rest periods.
Downward Movement Phase
-Begin the exercise by forming a flat back, then flex the torso forward at the hips slowly and under full control toward the floor.
-Keep the knees in the same slightly or moderately flexed position with the back flat or slightly arched and the elbows fully extended during the descent.
-Lower the bar until the plates touch the floor, the back cannot be held in the float position, the knees fully extend, or the heels rise off of the floor.
Upward Movement Phase
-Extend the torso at the hops back to the standing starting position.
-Keep the knees slightly flexed and the torso in a flat-back position.
-Do not jerk the torso backward or flex the elbows.
Major muscles involved; Gluteus maximus, semimembranosus, semitendinosus, biceps femoris, erector spinae |
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