The Garage - Private Personal Training Studio Blog

What's My Motivation?

2011-08-19T09:28:00.000-07:00

As summer is winding down (where does the time go?!) with the days getting shorter, vacations wrapping up and kids getting ready to head back to school, many people start to think about getting back to the gym or a regular workout routine. Around September fitness classes start filling up and people start signing up for personal training (much like January 1st) and then... by the end of September many have given up on their "losing weight" and general fitness aspirations. I've witnessed this year after year and would like to offer some of my thoughts and observations on staying motivated to keep you on track with your goals.

1. Rome wasn't built in a day.

I recall seeing Richard Simmons long ago on TV when everyone was doing "aerobics". He was leading a class in an energetic series of leg and arm lifts (I think he still does these type of classes) and barking instructions. One of the things he said has always stuck in my mind as simple but so true--he said (these may not be the exact words but they were something to the effect of) "remember ladies, you didn't put it on in a week--you won't take it off in a week."

He was talking about weight of course, but this is also true for fitness -- you didn't become deconditioned in a week so don't expect to be back "in shape" in a week. One of the keys to sticking with your new fitness class and goals is to take it easy and go at a pace that you can maintain. If you're too sore to function the next day (i.e. you can't walk up stairs or getting out of bed is near impossible) then you did too much. And, if you attempt to try to keep up that sort of pace, you will most likely give up in frustration.

When WILL you see results? It depends on what you're doing and how often. If, for example, you start doing an activity like boot camp three mornings a week you may see fitness gains (improved cardiovascular function and increased muscle mass) and perhaps some weight loss in four to six weeks.

You need to stick with it! Your hard work will gradually pay off!

2. Build a habit of exercise into your life.

I've said it before and I'll say it again: It takes as many as 66 repetitions of any action to make it a habit. That means 66 classes or 66 days (in however many weeks) of exercising. Also, if you don't have something you really like to do, you are not going to build it into a habit. The best thing you can do is find something you really like doing. Exercise should not feel like a chore.

You don't like going to the gym or taking yoga classes? Fine. Walk in the park, skip a rope, ride a bike, or swim. If group activities are more likely to keep you motivated, join a fitness class, softball team or go bowling. If you can't get away from your house because you take care of kids, or don't drive or (insert excuse here) then do something at home--get an exercise DVD or use a Wii Fit; put on some great music and dance! Also, gardening, house cleaning, chasing kids and pets all qualify as exercise.

Try and do something active each day, it doesn't have to be an hour of an organized activity, which brings me to...

3. Every minute counts!

You don't have to have a set block of time to "exercise". Studies a few years ago showed that small amounts of exercise (as little as 10 minute sessions) count toward a cummulative total for the day--a 10 minute walk or jog to work and later 10 minutes of resistance training (could be weights, body weight, or resistance band exercises) with 20 minutes of gardening at another point and another 10 minutes to walk the dog add up to an hour of activity. Also recent studies show that "even15 minutes of exercise a day can improve health".

Get moving -- even small amounts of time spent exercising can be beneficial!

4. Exercise for the Right Reasons/Numbers on the scale are not important

This morning as we were doing bootcamp a guy who had come to the beach early to do some fishing stopped and chatted briefly (he sees us there all the time) and remarked that he was lucky because he was fond of cookies and he could eat all he wanted without gaining weight--implying he never needed to exercise. I didn't say anything at the time but pondered how often I hear this type of comment. I should have said that I do not exercise to lose weight--I exercise to keep fit. These are two very different things.

Exercising will lower your risk of heart disease and stroke, keep joints healthy and bones strong along with countless other health (both physical and mental) benefits. Staying trim is a nice benefit but it's certainly not the main reason for doing it.

Conversely, staying away from unhealthy foods should be more about wanting to stay healthy and lowering our risk of diabetes, heart disease and numerous other risks and less about how it affects our weight.

If you adopt healthy exercise and eating habits, generally, you'll feel better--and that is definately a great motivator.

Here's hoping you have a happy, healthy, active, fall season!

Buyer Beware

2011-06-13T12:32:00.000-07:00

Periodically throughout my years as a fitness professional I have been approached by people/companies asking if I would like to carry various products that could assist my clients in losing weight and getting in shape. The premise, I suppose, is that these products will help you lose weight rapidly so that you? Feel better about yourself and THEN feel better about exercising? Make you lose weight so you will not have to work so hard or maybe you won't need to exercise at all? (It also means that, as a fitness/health professional, I have an extra source of revenue that does not involve my actual time.)

I can understand wanting to lose weight quickly and wanting to see results faster but the truth is there is not yet a magic bullet to weight loss or getting in shape. For lasting results, a 1 - 2 lb weight loss per week is safe and about what you can expect if you start to watch your calorie consumption and increase your level of exercise. If you're losing more than that, chances are you are either: a) exceptional, or, b) losing water weight which you will gain back once you stop starving yourself and go back to your regular eating habits.

I can also understand, as a self-employed person who relies on giving my time for my income, wanting to add "revenue streams". Personally, I have opted to source out locally designed and produced athletic clothing and other products I think are eco-friendly to offer my clients. This is by no means a huge money-maker but I feel really good being able to offer products that I use myself and take a lot of pride in representing.

And, as for getting in shape, it takes time to form the habit of being active or eating healthfully (studies say 66 days to form a habit of any kind) and to gain muscle mass and improve your cardiovascular system takes slow and steady work if you've been sedentary for an extended period. The best way to do it is to find an activity you really enjoy doing and start doing it. You may have to try a few--walk, jog, do yoga classes, get a dog, join a dragon boat / softball / soccer / roller derby team! Get a Wii Fit!

But I digress, back to the "products". I get the phone call asking if I'm interested. Maybe *shrug*... but I explain that I'm not a fan of "cleanses" -- I've never heard any conclusive evidence that anyone needs them... "no, it's not a cleanse"... "ok, then what is it?"... "well, watch the videos"... ok, fine, you can't explain what it is... I go to the web site and watch 3 promotional videos that never once actually say what the product is made of -- just that it's the nutritional equivalent of a truckload of food--and will fill you up and make you lose tons of weight--and there are all manner of testimonials like "I lost 80 pounds", etc. Oddly, a disclaimer on the bottom of the opening page states:

"* Results not typical. Healthy weight loss is 1–2 lbs. per week. Results vary by amount of weight you need to lose, diet, exercise, and adherence to the program. ***** products are not evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Note: You should not take this product if you are pregnant or lactating, or using blood thinning medication. Please consult your physician prior to use..."

At least they're honest here. Ok, so you want me to invest in your MLM scheme with a product or products that are not only not necessary, but also not approved by the FDA (or the Canadian equivalent - Health Canada)? Righhhhtttt. I attempt to search the site further for more information--maybe I'm missing something--ingredient lists, calorie counts... anything... Nothing!

Here's how this particular distributorship works.

Now, to be fair, I didn't find any sites that said the products were not good or injured anyone. Just many, many sites talking about marketing, sales, revenue streams and bonuses, etc. This particular line (Body by Vi/Visalus--in case you hadn't figured it out yet), has all manner of bonuses and incentives--for example: when you get 3 friends to join you in "the challenge", you get your own months' supply of products free. And something about luxury car bonuses after a certain level? I would love a free car but I would love know how a company can afford to give you a BMW for selling some health products... this doesn't compute unless your product is grossly overpriced does it? (Apparently, the car is not quite free as you are offered a $600/month allowance toward your own BMW lease as long as you keep your sales up--and it only includes a certain model and you need to add their advertising).

But let's get onto some product prices. Here's a copy of text from one site I actually found with price lists:

Body By Vi Transformation Kit - The "Transformation" Kit is packed with the ultimate in shaping and nutritional ingredients to help you see and feel maximum results. This Kit contains a 30-day supply of everything needed to help transform your body for a healthier, happier you. Included in this weight loss kit: 2 (30-serving) pouches of Vi-Shape™ Nutritional Shake Mix; an assortment of our Health Flavors, to add flavor variety, and added health benefits to your shake,1 bottle of Vi-Slim™ Metab-Awake Tablets; 1 box of Vi-Trim™ Clear Control Drink Mix; 1 box of each flavor of ViSalus NEURO™ Smart Energy (Lemon Lift and Raspberry Boost flavors); and 1 bottle of our Vi-pak Omega Vitals capsules. Product Fact SheetPrice: $249.00/month

Firstly, what the heck is a "shaping ingredient"?

It does also come with on-line support, etc. But $250 (rounded up a dollar) per month for 2 daily shakes and vitamins with a safe weight loss of 1 - 2 lbs/week that you could do many other ways without paying this premium for and without starving yourself?

Personally, I like to know what's in my "meal replacements". I often have a smoothie in place of a meal when I'm too busy to make something else, and will include frozen fruit, wheat germ, yogurt, almond milk and a banana. You could also include things like protein powder (though I don't see this as necessary for the majority of people) flax, soy/hemp/coconut milk, hemp hearts, vegetables... the list is endless, totally customizable to your own body and resources and, once you have a routine down for doing it, relatively inexpensive and easy. Here's a link to 101 Protein Shake Recipes!

That's not the pretty, tidy little package that could arrive at your door complete with a box of promises and additional revenue stream for whomever sold it to you but, with the money you save, you could invest in a few months of an exercise class to get you into an active habit, monthly sessions with a personal trainer to keep you on track, or a good bike to ride to buy your shake supplies at the local grocery!

(If you are considering any extreme diet modification and/or diet products I strongly urge you to go over the ingredients/plans with your doctor to ensure the product/plan is safe for you.)

Ed: Well, this post was marked "spam" by someone on FB. I stand by this post--I did as much research as I possibly could and posted only after long consideration and due diligence. I absolutely invite you to comment with your experiences--good, bad or indifferent. I would love to hear more points of view on this product or any other diet products you may have tried!

Ed2: One of my readers also noted that this company is not a member of the Direct Selling Association which companies such as Avon, Shaklee, Tupperware and others belong to - check out http://www.dsa.org/. Thanks Melina!

Another thread on ViSalus at: http://www.dawnmarrs.com/networking-marketing-news/body-by-vi-scam/

June already?

2011-06-07T09:12:00.000-07:00

Ok, so... you're probably all wondering what happened to the "month of eating clean." Well, it actually continued--I just got too busy to post with weekends away and trying to get caught up on everything once I was back... not to mention... well, there are a million reasons/excuses.

Suffice it to say I was successful in changing my general eating habits in some ways including:

Started drinking more water -- 10 or more cups/day
Stopped having that glass of wine with dinner during the week
Made a conscious effort to have healthier snacks on hand such as low-fat cottage cheese and trail mix
Made a conscious effort to remember to have a multi-vitamin everyday--I also have an extra "D" vitamin daily...
I also instituted "meatless Mondays" in our house (there's just 2 of us and I do the majority of the cooking so that was easy)

And, although my body-fat ratio stayed where it was, I did notice more energy and better sleep patterns. Dramatic change? Maybe not, but sometimes you need to make small changes that you can incorporate into your daily life to make a significant change for the long run.

I'll be elaborating on that in coming posts ;-) Until then, Happy June!

So this is what a "day off" looks like!

2011-05-15T14:21:00.000-07:00

Ah.... Sunday! If you've been following along this month (from the beginning of the month), you'll know that it was my intention to post daily about "eating clean". I'm not trying to lose weight, I'm trying to lose some body fat and get a little leaner for *ahem* something happening at the end of the month--and I'm also seeing if cleaning up my eating habits gives me more energy and how hard or easy this whole process is!

Anyone who knows me knows how busy I am--teaching classes, personal training sessions, teaching voice lessons, writing, roller derby reffing... oh yeah, I'm also in the process of recording a jazz/R&B cd. Busy!

So, I did have good intentions of posting daily and, along with sharing with you the daily trials and tribulations of this "cleaning up my eating habits" exercise, I wanted to post food facts and maybe recipes... I'm afraid I just get busy sometimes though and cannot be regular with this (the posting, that is ;-). Nevertheless, I'll continue...

Since my last post I think I've been pretty good about staying on track--not having my usual glass of wine with dinner during the week, drinking far more water, making an effort to "mix it up" a bit with snacking during the day--I've been having a half of a Cliff Bar before my morning workouts and picked up some low-fat cottage cheese to have for lunch... when I'm away from home (nearly every weekend), I choose sushi and try to pick healthy options where I can. I think I could write a book on trying to eat clean in shopping mall food courts though!

In any case... I'll continue to post as I can--and please let me know how you are doing and if you have any food questions!

Random Food Example of the Week: A couple of nights in the past week we had home made pizza--yummy! Thin whole grain crust piled with cooked ground turkey and veggies (mushrooms, peppers, artichoke hearts, fresh spinach, onions, sun dried tomatoes) topped with herbed feta--very little tomato sauce as a base... this pizza was big enough for 2 dinners for 2 of us!

Last night we were at a friends for dinner -- a very lovely organic chicken with roasted veggies, a green salad and french bread... and a glass or 2 of wine. Tonight we're out for dinner again... and watching hockey...

I have noticed that with this combination of drinking more water, remembering to take my vitamins, not consuming alcohol on weeknights and cutting out white flour and sugar; I seem to have slept much better in the past couple of weeks--and that has definitely given me more energy early in the day... I'm still pretty tired by late afternoon but I suppose that's to be expected when I'm doing as many classes as I am and sometimes staying up late.

One thing you may have noticed in my food entries is a lack of fruit. Unfortunately I have a sensitivity to acidic foods--something I share with everyone in my family--and find that eating those foods too often has undesirable effects :( Which is a drag because I LOVE oranges, apples, pineapples, strawberries... so I limit my intake of fruit although I do have a fair amount of dried fruit and eat blueberries and other berries as often as possible.

More later...

Weekend Wrap Up

2011-05-10T09:35:00.000-07:00

*le sigh* It was a busy weekend. As for the "eating clean" ... well, let's just say I did the best I could considering I was out on the town and staying with a good friend... who loves to feed his guests... and he apparently loves to get up at 5 in the morning to take unbaked croissants out of the freezer so they'll rise by the time the guests get up so we can all have freshly baked pastries with our excellent coffee in the morning. In cases such as this manners take a front seat to personal food needs ;0

I did, however, manage to have only a couple of drinks the entire weekend despite being at a practice Friday night that ended in the curling club lounge, a derby bout Saturday night and an anniversary with my sweetie.

As for other food... hmmm... Saturday we went to a Chinese Won Ton place for lunch--shared a bowl of won ton and prawns with broccoli and rice--it was still pretty fat-laden... after the bout we went for sushi...

Sunday, after the crossant and coffee I visited Costco before heading to the ferry home... got a jar of organic almond butter and some Cliff Bars--one of which I had while waiting for the ferry--which was pretty much lunch.

This, to me, is the heart of Costco...

As I missed my anniversary with my sweetie on Saturday to ref at the TCRG bout in Vancouver, we went out for dinner on Sunday evening to Molly's Reach... I had a totally not clean eating approved lamb burger with half salad and half fries... also had a glass of wine.

Monday I was back on track with my usual breakfast... grilled cheese sandwich for lunch (not so bad on multi-grain bread in a non-stick pan) although regular cheese has a fair amount of fat.

Dinner was steamed wild rock fish (in a steamer pot with a little lemon, soy, chives and honey) with brown rice and steamed carrots and broccoli...

Weekend

2011-05-06T17:52:00.000-07:00

I'm heading off for a weekend in Vancouver of skating/reffing... more when I get back--we'll see how I do through the after party ;-) l8tr sk8trs!

Digits

2011-05-05T13:13:00.000-07:00

If there's one thing I like, it's empirical evidence! With that in mind I'll share with you my starting digits (as of today at least as I didn't manage to do this on the 1st!). I'm not a calorie counter or someone who cares so much about weight in lbs., so I am not sharing with you my weight--suffice it to say my weight is what it should be for an active person of my age.

In my studio I use a bio-impedence scale to measure weight and body fat ratio (one of my clients has lovingly dubbed this the "porkometer"). As this is an upper-end, home-use scale and not a more commercial model, the results should really be taken only as a rough guide--there is a much higher degree of inaccuracy with these--but, if you do your testing at the same time of the day each time, before coffee or other liquids and (if you're a woman who still has their cycle--I am through with those myself) at the same time in your monthly cycle, then it can be useful to see the differences over some period of time. I recently stepped onto a more commercial version of this scale at our local health fair and had pretty much the same result so I'm going to assume mine is relatively accurate.

This morning I weighed in at 19.7 % fat -- and this is a little lower than the healthy range for my age group (40 - 59 years). The healthy range for us is, apparently, 23 - 34% (ed: by "healthy" I mean "average"--not necessarily active). For men in this age group it's 11 - 22%. My bf, whose only exercise these days is occasional walks and short stints on our exercise bike weighed in at 23%. Women in the 20 - 39 years age group should be somewhere between 21 and 33%. Athletes (women) will sometimes be as low as 14% for women (any lower can be dangerous) and 8% for men. There are, of course, always exceptions to these rules.

From the American Council on Exercise:

General Body Fat Percentage Categories

Classification Women (% fat) Men (% fat)

Essential Fat 10-12% 2-4%

Athletes 14-20% 6-13%

Fitness 21-24% 14-17%

Acceptable 25-31% 18-25%

Obese 32% plus 25% plus

*American Council on Exercise

I'm going to see if I can move mine down a couple of percent over the remainder of the month--I'm also pushing myself a little harder in my workouts--which consist, this month, of 5 fitness classes per week, at least a couple of hours of roller skating and some additional weight training as time allows.

...oh, yeah, as for food yesterday...

Breakfast: switched to almond butter on my toast just to mix it up. Coffee.
Lunch: Oatmeal with blueberries, nuts and raw sugar.
Snack: 1 Tim Bit (they were sitting on the counter of my hairdressers! Couldn't avoid it!)
Snack: Yogurt with fruit on the bottom
Dinner: Chicken salad (chopped organic chicken breast, shredded carrot, organic greens, red pepper) spritzed with balsamic and olive oil; 2 slices of whole grain toast, 1 square of dark chocolate.... ;0

Time fries... er, flies... when you're having fun!

2011-05-04T23:01:00.000-07:00

First of all, what the heck did I do yesterday? There was quite a bit of running around followed by yoga in the evening and then a long stint on the couch watching The Voice--which I'm enjoying... as for food yesterday... hmmm...

I started with my usual toast and coffee and then off to pick up my first client...

... a lovely woman who is training for the Summer Special Olympics in Greece in a couple of months. I pick her up and take her home after her sessions but as soon as she's in my car when I pick her up, she asks if we can get coffee when we're done ;-) So our routine is to drop into the local Starbucks after her workout, where I get her a tall coffee and I sometimes get tea... and usually an oat bar. On this day I opted for only this picture.

It's lucky that I don't like most of their baked treats--they're just really not that good! ...except for the pumpkin scone which, although on the dry side, still manages to get my attention--it's just lucky they don't have them year-round! Here's a link to the calorie count/nutritional info -- this is for a "120" gram serving but I'd bet my muffin top that those servings are a lot bigger than that!

After dropping her off, I headed home and, for lunch, I went with a couple of eggs and the rest of the yam that I'd steamed the night before--ok, if I wanted to get really serious about "clean" I might have just eaten the egg whites. But that's just silly.

Headed off to my second client of the day who resides at an elderly care home and then to an appointment in Sechelt... after which I did stop for a Rooibos tea latte at Starbucks -- definately not clean-diet approved with a couple of shots of vanilla syrup...

For dinner I did a roasted organic chicken with celery, carrots, whole garlic cloves, and onions. I drizzled a small amount of olive oil over the veggies and used lots of herbs. I added mushrooms in the last 5 minutes. I had 1/2 a breast (skin removed) and my bf had a wing and drumstick and we saved the rest for today.
The vegetables do pick up some fat from the chicken during roasting--although organic chicken does not seem have as much fat as a regular one, so, to make this a really "clean" meal I could have roasted the vegetables separately but I love having everything in one dish... and it was really good.

...later I had a yogurt with fruit on the bottom... and a square of dark chocolate.

A couple of things I have also been doing in the last few days since starting this eating blog fest:

I've been making a concerted effort to drink more water... at LEAST 8 cups a day--I keep a filled Britta filter jug next to the kitchen sink with a glass and have a cup almost every time I go to the sink. Drinking water is so important--even more so when you're active!

According to Wiki (random search) it "is your body's most important nutrient, is involved in every bodily function, and makes up 70- 75% of your total body weight. Water helps you to maintain body temperature, metabolize body fat, aids in digestion, lubricates and cushions organs, transports nutrients, and flushes toxins from your body." Read the whole article here.

The other thing I've been doing is remembering to take a multi-vitamin and vitamin D supplement daily. I know many people recommend many things but I prefer to get my nutrients from natural sources. We don't, however, get enough sun most of the year here to absorb enough Vitamin D naturally, and *shrug* it never hurts to cover your bases with a multi-vitamin because, personally, I'm sure I'm not getting everything I need from the variety of food I eat.

...today's menu selections tomorrow as it's late and I also need to get more sleep these days!

Yesterday... all my troubles seemed so far away...

2011-05-03T08:46:00.000-07:00

My weekdays start early and are generally quite busy--yesterday was one of those. I started off with a 6:30 am boot camp in my studio... now, when you're active you should eat something before you engage in a strenuous workout. For the last few months I have not eaten before my early morning class--that would be fine if I wasn't doing the entire class with the class... but I am, so it's just silly. The reason I stopped eating something beforehand was I usually rushed through my usual toast with peanut butter and coffee (at 6 am) before running off to my class and I would rather take a little time to enjoy my first (and only) coffee of the day. Clearly, I have to find something else to have before my class so that I have enough energy to get through it at the level I would like!

I always recommend people have something before working out--something that includes a small serving of carbs with a little protein and easy to digest--a piece of toast or a couple of crackers with peanut (or other nut) butter, an apple with peanut butter, a small amount of granola with milk or a granola bar... one suggestion from the nutrition class the other day was a half glass of fruit juice mixed with water.

So... class... toast and coffee... 2nd class at 10 am (covering for someone) at the local rec. centre before coming home and having "lunch" -- a bowl of oatmeal with organic blueberries (which I have on-hand frozen), a mix of nuts with dried cranberries and a little raw sugar...

In the afternoon I had a pedicure followed by a meeting at one of our most popular places for meeting... Wheatberries, an excellent bakery/coffee shop. And hence the reason for the muffin at the top of the post. It was maybe 3 hours after lunch and I was starving... I thought I would order soup while there but, alas, they were sold out... which leaves many choices of fabulous-looking muffins, scones, cookies, and cakes... all high-fat, sugary--and definitely not on the "clean" list--I LOVE their raspberry muffins and, had I not been trying to eat well this month, would have gotten a muffin or piece of carrot cake, but I settled for a less offensive decaf, skinny latte. So this experiment has already made me notice how often I go for those types of foods...

I did, however, go home and have another couple of pieces of whole grain toast with peanut butter (are we seeing a pattern here?) before heading off to class #3--Butts & Guts-- at 5:30 at the rec. centre.

I arrived back home after class and (a stop to vote) to make dinner--in my effort to eat more vegetables I chose some organic local greens spritzed with balsamic, a piece of halibut (grilled) topped with a teaspoon of sweet chili sauce, half a steamed yam and half a red pepper lightly sauteed (I used a little olive oil in a non-stick pan for the halibut and pepper).

Oops, slightly blurry...

Portion sizes are one of the biggest downfalls of our North American diet--it's important to remember that, for example, a single serving of meat is about the size of a deck of cards or the palm of your hand--the portion size of my halibut yesterday was approximately 1 and a half that but it was actually the smallest piece available at the supermarket at the time... and I was starving. Lesson of the first two days is start stocking and carrying around healthy things to snack on during the day.

...and a link to a great-looking energy bar recipe!

Day 1... (drum roll)

2011-05-01T20:43:00.000-07:00

Ok, this was a tough day to start this in some ways. First of all, I was up at 4:30 am so that I could catch a 6:20 am ferry to Van. And I did not leave myself enough time to prepare any food to take with me--not even to throw some granola mix in a to-go container... I did, however, have my usual breakfast--a cup of coffee (with cream and raw sugar) and 2 pieces of multi-grain toast with peanut butter and a little honey...

...headed out to the league practice at UBC for 9am -- and no time (especially being on the bus) to stop anywhere--especially in light of the fact that I didn't have a clue where I was going so wanted to give myself plenty of time to find it. Getting off the bus there was a Shoppers Drug Mart that was luckily open so I grabbed a bottle of water and a bag of trail mix with cranberries... not the best but I knew that after a couple hours of skating I'd need something...

The cup is actually from the ferry on the way home--more water!

...after practice there was, coincidentally, a workshop on nutrition and injury prevention (which I'll say more about later--don't have time for a long post at the moment) at the new digs of Rollergirl.ca -- we headed there, but on the way we stopped to pick up sushi--despite the abundance of white rice in the rolls, it's not a bad choice... and a side of gommae (spinach with a sesame sauce) and green tea...

After the workshop I strolled down Main Street for a while--funny how I notice the abundance of hamburger places, bakeries and coffee shops all of a sudden... I stopped for a skinny, decaf latte before heading out to do some shopping and heading home... decided to wait until I got home to have dinner--one of the things I was reminded about at the workshop was how I seldom eat the daily recommended servings of fruit and vegetables so, opted for a dinner of veggies and quinoa...

Above is my favorite appliance--it's a rice cooker which I use almost daily--it's also great for quinoa and oatmeal--this one also has a handy steamer which I use to steam veggies as my rice or quinoa is cooking--you could also use it for steamed fish dishes... doing carrots in it here...

...and some organic swiss chard--I just wash it and then throw it in a non-stick pan with the water on the leaves, a tiny bit of olive oil and some minced garlic and saute until the leaves are just wilted... season with lemon pepper...

...and that was it for dinner...

I did nibble that entire package of trail mix during the day... and, after dinner, had a square of dark chocolate.

And now off to prepare for an early morning (6:30 am) bootcamp class...

A Month of "Eating Clean"

2011-04-30T19:04:00.000-07:00

So, (as Randy from American Idol likes to say)... here's the thing. Someone on my FB list mentioned wanting to "eat clean" and the only thing she was eating these days was tuna on salad... I gave a few suggestions but I'm not a nutrition expert (very few personal trainers are BTW--if they say they are--ask for credentials!). I have, however, been a fitness professional for some years and, although my eating habits are pretty good, they could be better. I also have a few reasons for wanting to lean up in the next month (I won't get into that right now though I may have something to share toward the end of May ;-)

So, what I'm a gonna do is... try to eat as cleanly as possible for the next month--this should be long enough to develop better eating habits and also gauge if this does anything for my: energy level, lean to fat ratio and, though this is not my major concern, weight.

I'd appreciate if you: follow along; try it yourself with me; give helpful, friendly suggestions and recipes... or some combination of the preceding.

I'm not extreme about anything--I am going to be realistic about this and allow myself the occasional indulgence--I'll try and keep this to about 10% or less. I don't plan to give up my (1 a day) coffee with cream and sugar, or a glass or 2 of wine on a weekend. Other than that, I will make a concerted effort to cut down on white sugar or white flour products (I don't eat much of those now anyway), fast foods, fatty foods, and a minimal amount of dairy products. I will try to find more creative things to do with vegetables and lean meats and fish and share these with you and let you know my progress.

I'm starting May 1st! Here we go...

Five Years of Personal Training

2010-11-14T14:22:00.000-08:00

Wow -- I just realised that I've been a personal trainer and had my own studio for FIVE YEARS! I'm not sure how I didn't realize that until now (I just filed my re-certification papers)... but... wow!

I suppose it's gone by quickly because I LOVE what I do! I love helping people realize fitness goals and I love inspiring people to be active. If I can continue to do that on a daily basis I'm a happy camper. I also love being active, and teaching so many classes over the last few years has definitely kept me in shape!

Here's to the next five!

The New You Program – It’s all about changing people’s perspective on health and fitness!

2010-08-06T16:22:00.000-07:00

Personal Trainer Verna Chan, of The Garage Private Personal Training Studio in Gibsons, Naturopathic Physician Jane Gartshore and Carole Carlton of Carole Cares Mobile Massage, are teaming up to offer a program unique on the Sunshine Coast starting this September.

The New You Fitness & Lifestyle Challenge combines a 6-week program of fitness (including personal training, fitness classes and yoga) with nutritional counselling and massage to help clients ease back into a fitness program while gradually changing their diet in a healthy manner with one-on-one nutritional counselling sessions and classes.

Chan says the fitness portion of the program will be geared to all fitness levels and incorporate a variety of activities aimed at starting participants off with a good overall program but also working toward finding something each participant will adopt as routine long after the program is over. “My goal is to help each person foster healthy fitness habits that will become a natural part of their lives—and, to me, that means working with them individually to help them find things they really like to do—whether that’s re-starting a sport, getting into running, biking, weight training at the gym, swimming, skiing, skating or playing Frisbee with the kids!”

Dr. Jane Gartshore, of Unbounded Naturopathic Clinic in Gibsons, will further help participants with this Lifestyle Change by helping them with nutritional guidance through the whole program. Participants will attend a nutrition class to help them determine their individual dietary requirements and advice on such things as how to eat to maximize the benefits of their workouts.

Participants will be asked to keep a diet and exercise log for the first couple of weeks of the program and will have an opportunity to go over their logs privately with Dr. Gartshore to discuss any challenges they might be facing. In the last week of the program, participants will again meet with Dr. Gartshore to discuss their goals and progress and ways they can continue their new healthy eating habits.

Rounding out this program, Carole Carleton, of Carole Cares Mobile Massage, will be offering a little soothing relief to participants with massages in the first and last weeks of the program. The program will also conclude with a group dinner at Chaster House Restaurant where draw prizes will be awarded. Additionally, the participant showing the best overall progress will be awarded a package including additional Personal Training Sessions at The Garage, a hair makeover from Hair We Are in Gibsons, a photo shoot with Christina Symons, a reiki treatment with Dr. Gartshore, and more.

The first New You Fitness & Lifestyle Challenge is set to start September 7th with a maximum of 6 participants. To find out how to register for this exciting program, please call Verna Chan at 604-886-3114 or email the_garage@telus.net.

The secret to losing weight...

2010-04-23T08:08:00.000-07:00

...is, and will always be, ESSENTIALLY, calories in and calories out.

Yes, that's right. To lose weight you need to burn more calories than you consume. And, unless you're in the extreme minority who has some medical condition that causes you to hold onto weight; or you're using some medication that has that effect, it's a math game.

I'm not a fan of "diets". I would rather people focus on eating a healthy, reasonable amount of food and well-balanced meals. And, rather than exercising to burn calories to lose weight, I would rather they focus on cardio to improve their cardiovascular system to feel more energetic and improve lung capacity and strengthen the heart; building core strength to help posture and balance; and increasing overall strength to improve bone density, protect joints, increase blood flow and support organs--exercising also naturally improves your mood and overall body image. I have a bioimpedence scale in my gym (and, really, this can only be used as rough measure--but it's still a decent benchmark) and I encourage clients to focus on decreasing their overall percentage of body fat. Having been active my whole life, dieting to lose weight is something I have never done. That's right. Never.

But I digress. Back to calories in and calories out. I have had many clients come to me wanting to lose weight. Many are not aware how much they are consuming or how much they need to consume to lose the pounds they want to lose or how much is safe to lose. Here are a few figures to work with; a few things to think about:

You need to burn 3500 calories to lose 1 pound - losing 2 1/2 lbs a week is a safe amount to target.
By creating a 500 calorie deficit per day, you should lose 1 lb/week.
The calories you need to consume is different for everyone depending on your current weight, height, bone density, and level of activitiy. It also differs if you are breast-feeding, etc. There are many on-line resources you can use to quickly figure it out... Here's one! (click)
If you are exercising a lot, you will need to consume more calories to have the energy to exercise--having many small meals a day to regulate blood sugar is a good way to stave off hunger and binging and keep your energy through the day.
If you are strength training (heavily) you will gain muscle--having muscle helps you burn more calories naturally--fat does not turn into muscle... and, if you stop exercising, muscle will not turn into fat.
Muscle does weigh more than fat but you would have to be exercising like a competitive body builder to have this be a significant factor in any weight gain you experience when you start exercising--it's also almost impossible to, at the same time, gain muscle and lose a significant amount of weight--bodybuilders recognize this by going through cutting and gaining cycles--it's a fine balance.
Watch portions -- a serving of meat, for example, should be, roughly, the size of your palm!
Drink 8 cups of water a day, cut white sugar, white flour, and highly processed foods.
Eat breakfast!

One of the most important things you can do for yourself if you're wanting to get healthy and lose weight is to find activities you really like and do them!

Balance Training

2010-03-18T09:08:00.000-07:00

In the past couple of years I've worked with personal training clients who vary in age and condition from 18 year old track & field athletes to 80+ year old people who are trying to make better use of walkers. The central theme that runs through training for all ages and activities is balance. And where does balance come from? It's not from having highly developed muscles on any particular part of your body; it's developing the stabilizing muscles around the spine and joints.... and that highly misused sports word of the moment - "core".

But think about it. What keeps you upright? What keeps your spine straight and your posture erect? Muscles around the spine... abdominals and lower back... What keeps you from falling when you are losing your balance? (I've been observing a lot of this recently with rollerskating as we attempt to build a roller derby team!) A myriad of muscles around your knees, ankles and hips. An amazing and seemly innate ability to "right" ourselves?

Balance can actually be learned and/or improved by putting ourselves in positions of instability and "dealing" with these situations as much as possible. This is why running on a treadmill will never replace running outside (especially on uneven terrain such as trails); and why using weight machines in the gym will never be as good for getting us ready for "real world" activities as using free weights--especially combined with stability challenges. We don't often lift something through a single isolated plane of motion with every other muscle completely stationary.

So, for today, let's all stand on one foot at a time periodically throughout the day and repeat this mantra: Balance.....

Why Bootcamp?

2010-03-04T13:37:00.000-08:00

I started teaching bootcamp classes a couple of years ago (wow, it doesn't seem that long!) for a couple of reasons:

1 - I live in one of the most beautiful places in the world with spaces that are ideal for outdoor activity--quiet beaches minutes from my house with beautiful views, lovely running trails, gentle breezes, mild weather...

2 - Classes are an affordable way to stay motivated to get in shape with a group of people!

People hear the words "boot camp" and images come to mind of a relentless slave driver of an instructor in camo garb barking orders in your face... "whimp!" and "drop and give me 20!"... or some such. And I suppose there are instructors like that. I'm just not one of them.

To me it's just great to utilize the natural outdoor beauty and weather of the coast and be able to get out of the gym and do something fun and help people at the same time. I really do love the results people get--and the loyal bootcampers who keep coming back month after month (it's really quite addictive!) telling me how great they feel; how much more energy they have; their pride at being able to do push-ups or not feel winded going up stairs; and yes, losing weight... And having a group of motivated people around you can also help keep you motivated. They keep me motivated to keep looking for new things to keep them motivated. I'm also probably in the best shape I've been in in my life.

Another reason I love it is it allows me to show people how little equipment they really need to get/stay in shape! Honestly, you can do a class with nothing more than a decent pair of runners (a mat is nice to have though). There are endless possibilities of challenging body weight exercises -- you could stay in decent shape doing a selection of a few of them--isn't that a great thing to know when you're short on space, time, and/or money?

I'm excited to be starting bootcamps again in the next month (we've started an early morning indoor/outdoor one for the time being)--the beach, the invigorating sea air... have I mentioned the wildlife? Last year, in addition to the eagles and cranes, we saw bears, otters, and seals!

Hello Spring! Welcome back beach and bootcampers!

2010-02-02T13:39:00.000-08:00

Happy February! (Where did January go?!)
It’s been a busy January with new classes starting and everyone anxious to shed those winter pounds and start getting in shape for spring! Exercise is also a great way to beat those winter blues so I encourage you all to get out and enjoy the spring-like weather (especially when it’s not raining) and take a walk along the beach or hike a trail!

I have a few classes to let you know about:

Body Sculpt – Through February and March Body Sculpt will continue at The Garage on Monday Evenings at 7:30 pm. This class is great for those who want a full-body workout with some cardio intervals—go at your own pace this class is suitable for all fitness levels! $50/month. There are still a couple of spots available this month—I will pro-rate those who join late!

Butts & Guts – Continues at the Gibsons Rec. Centre on Monday Evenings at 5:30 pm through April 5 (next session starts February 22nd). Info at SCRD online (Info ) ... register at the Gibsons or Sechelt Rec. Centres or on-line at SCRD Registration.

Yoga (NOW ALSO AVAILABLE TUESDAYS!) – Thursday night yoga with Tanya Flynn continues – please email me to reserve your spot for February (drop-ins may also be available—email me to see if we have room). We are also starting Tuesday night yoga with Siobhan Smith on February 16th – call me at 604-996-3114 or email me to reserve.

Indoor/Outdoor Bootcamp – Morning Bootcamp classes will begin Monday, March 1st with evening classes beginning in April. Please let me know if you are interested in 6a or 7a classes for March – these classes will take place in the studio in rainy weather with a minimum registration of 4 and maximum of 8 – we will move to Bonniebrook Beach in April. All fitness levels are welcome!

Strength Training for Paddling in Sechelt – This class begins Tuesday, February 16th thru April 8th Tuesday and Thursday evenings from 7:15 – 8:15. Emphasis on strength for paddling sports (Dragon boats, kayaking, etc.) and stretching, all fitness levels welcome. This class will take place at the Sechelt Indian Band Hall and is just $60 for 18 classes. Please email me if you are interested in attending!

WInter Classes

2010-01-04T08:15:00.000-08:00

60-Day Ultimate Fitness Challenge – Jan 11– Mar 5 – Offered through the Gibsons & Area Rec Centre
What's your game? Whether you are training for your sport or just wanting to improve your overall fitness level and health, this class guarantees improvement in strength, endurance, agility and core in 60 days.

Utilizing many body-weight exercises and agility drills in a circuit-style workout 3 mornings per week you will work every muscle group; heart-pumping cardio intervals will ensure you continually challenge your body and are a great way to boost metabolism and improve endurance. Are you ready for the challenge?

Times: M/W/F - 6:30 am

Register online at http://activenet1ca.active.com/scrd/

2010 Fitness Challenge Bootcamp – From Mar 8 – Oct 1
Increase strength, cardio ability and agility with this no-nonsense 60-minute workout that incorporates many callisthenic movements and bodyweight exercises and ends with relaxing stretches. T

This class will begin with a fitness assessment and weigh-in and measure. There will also be a weigh-in/measure at the completion of the class. Class includes complementary t-shirts and water bottles and prize give-aways at a complementary wrap-up breakfast or tea!

Instructor: Verna Chan
Dates/Times – Mar thru May: 6:30 am & 7 pm. June thru Sept: 6 am, 7 am and 7 pm
Cost: $180/month first-timers/$160 for continuing bootcampers!

Butts & Guts – Offered through the Gibsons & Area Rec Centre
This 60 minute class targets- you guessed it! Butts and guts with core strengthening and butt tightening moves utilizing stability balls, bands and small dumbbells. All moves can be adjusted for skill and fitness levels of individual participants making it suitable for all ages and levels. Please wear clean indoor running shoes.

Time: Mon - 5:30 pm

Register online at http://activenet1ca.active.com/scrd/

Body Sculpt – Strengthen, stretch and sweat! (Body Sculpt will not be available for this quarter)
This 60-minute class incorporating resistance bands, stability and bosu balls will give you a balanced workout in the comfort of our private studio. Small class sizes mean you get individual attention and instruction!

Instructor: Verna Chan
Dates/Times - Mon - 7:30 pm; Thurs - 5:30 pm
Cost: $50/month

Free Weight Circuit
This weight training circuit is my sponsorship for the fledgling Sunshine Coast Roller Derby League. It is, however, open to anyone who would like to attend. Donations of non-perishable food items or cash to benefit the Gibsons food bank are gratefully accepted!

Instructor: Verna Chan
Dates/Times - Thurs - 8:30 pm

Yoga
Yoga combines active postures with relaxing static postures for overall increased flexibility, strength, balance and peace of mind. Beginning with breath work to prepare the body and quiet the mind, we will move through classic yoga postures to get energy flowing throughout your body. Then we will move into quieter postures that naturally reach deeper connective tissues, and encourage ease in the body and patience in the mind. Class length – 75 minutes.

Everyone welcome novice and more experienced yogis. All you need is comfortable clothing that allows a full range of body motion.

Instructor: Tanya Flynn
Date/Time: Thurs - 7 pm
Cost: $50 Month

Note: Classes will be held with a minimum registration of 4 – if you would like to attend classes (excludes Bootcamp) on a drop-in basis we will be happy to email you if we have space. Drop in - $13/class. If you are unable to attend your pre-registered class please call or email us – if we are able to fill your spot, you will be credited $10/class on your next months’ registration.
(Monthly registration required for each class – Classes will not be held on statutory holidays)

Fall News

2009-10-05T11:06:00.000-07:00

Hi All! A few things to let you know about from The Garage and Sunshine Coast Idol!

The Garage / Garage Wear / Molly’s Lane Market

Fall is finally here and the Fitness Bootcamp Challenge Series is over for the year. It was a great season with incredible weather for working out beach-side—I will definitely be doing it again next spring! In the meantime, I’ve started the fall line-up of programs at the studio and in conjunction with the Gibsons & Area Recreation Centre.

At The Garage I am offering:

• Yoga on Thursdays at 7 pm and Sundays at 5:30 pm
• Body Sculpt – Wednesdays at 7 pm
• Pay-What-You-Can Weight Training Circuit – Sunday mornings at 11 – I’m accepting non-perishable food items and/or cash for the Gibsons Food Bank

Please pre-register for any of the above by emailing or calling me at 604-886-3114.

I am also offering a few classes through the Gibsons Rec. Centre:

• Butts & Guts – Monday evenings at 5:30 (this class is full for this session—you can go online or to the Rec. Centre to register for the next session starting November 16th)
• Roller Derby & Sports Readiness – Monday evenings at 7:45 – 8:45 at Frank West Hall. This class is aimed at anyone who is interested in getting in shape for roller or ice skating, skiing, etc. Still some space left – this class starts tonight!
• 60 Day Sports Conditioning (listed in Activenet as: Fitness – 60 Day....) – Monday/Wednesday/Friday mornings at 6:30 am at the Gibsons Rec Centre – There are still spaces left in this class which starts October 19th – for those interested in getting in shape for their sport or improving their overall fitness level with a great mix of agility, strength and core.

Garage Wear in Molly’s Lane Market

I have a great selection of active and casual wear at my new store Garage Wear – I am striving to bring in excellent quality, Canadian designed and manufactured clothing in technical or sustainable fabrics. Right now I have a lots of new styles by Tonic and Public Myth—you’ll find great yoga, work-out and casual clothes. I have just put some of the summer and end-of-lines on sale at 25% off—this is a great opportunity to get bamboo t-s and tanks, I also have a selection of shorts and capris priced to clear!

At our recent Fashion Show at the Gibsons & Area Rec Centre Willow Heaton won our draw for a $50 Gift Certificate for Garage Wear—we will be holding another joint fashion show at Molly’s Lane Market with Bodacious Fashions in conjunction with a wine & cheese open house and Elves Club toy & food drive on November 6th—more info at a later date on that!

Peter Beauchamp & I are proud to presenting the 2nd Annual Sunshine Coast Idol Competition!

We are holding our 2nd night of auditions Tuesday, October 6th at the Sunshine Coast Golf & Country Club in Roberts Creek. We already have the best band on the coast—the Idol Guys ready to back all the fabulous singers that have been entering the competition—Soundwerks will, once again, be providing the best sound system and engineering, the incredibly talented Chealsea Crawford will, once again be MC’ing the event and we have a great prize package and excellent opportunity for singers to get experience with a live band and attentive audience. The competition starts Tuesday, October 13th!

We will be pre-selling tickets this year to avoid the line-ups of the previous competition. As well, the SCGCC will be open from 5pm so that you may enjoy a leisurely dinner from their new SC Idol selected menu, prior to the start of the show!

Please call or email me for more info!

Congratulations...

2009-09-03T19:21:00.001-07:00

...to all those who participated in our August Bootcamp Challenge! We gave away some great prizes.

Sandra Brown was the winner of our Push-up Challenge at the beginning of the month—she won free entry to the class completing the most push-ups in one minute!

Selina Statnyk, who has been attending bootcamp for the past few months, also won a $50 Gift Certificate from Garage Wear for being the returning bootcamper who completed the most push-ups in a minute at the start of the class!

We also gave out prizes throughout the month for various challenges with a draw at the end of the month. Winners were (and please contact me if your name is below and you were not there for the draw and have not yet picked up your prize!):

Lisa Stiver, Sandra Brown –bamboo sports socks
Sandra Cliffe/Laura Christmas – sports bags
Jacqueline Reid - $50 gift certificate for Garage Wear
Liz O’Brien Russell - $50 gift certificate for Garage Wear
Christina Symons – dinner for 4 at the Wild Bistro
Selina Statnyk - $200 gift certificate for Garage Wear

It’s been a really great summer weather wise and I’ve really enjoyed working with everyone who has come out—so thanks again for making it memorable!

There were many wildlife firsts this year including otter sightings, a bear and coyote in attendance at various classes and the usual seals, birds and dogs... and more than the usual amount of people bar-b-cueing at our evening sessions!

We do have one more month of Bootcamp starting on September 7th – we will be continuing classes at 6 am, 7 am and 7 pm. If you would like to attend any of these classes before we move into our indoor classes for October, please let me know asap which session you would prefer if you have not already contacted me.

Fashion Show!

2009-07-12T19:43:00.000-07:00

I'm very happy to announce the opening of my new store Garage Wear!

We started with a fashion show on July 11th for my store and Bodacious, another new vendor in The Lane, where some very brave friends modelled some of the items from the store... later we had a wine & cheese reception.

This all happened very quickly -- I made the decision to open about a week before I left on vacation two weeks ago, so I was able to make an order before I left and have had one shipment to fill racks with--the store still looks a little empty.

I'll continue looking for items and filling out the stock as the weeks go by so keep checking back and I'll also keep you posted--I should have some more stuff from HT Naturals this week and am hoping to get some things from Ellswear in Victoria in the next couple of weeks!

I really want to thank Lorna Ketler from Bodacious for all her help, Peter Beauchamp for all the support, encouragement (and loans of fixtures), Kerry Pollack from Public Myth for getting me stock so quickly and Susann, Marlene and Christina for modelling!

2009-06-28T08:04:00.000-07:00

I’m very excited to announce that I am opening Garage Wear, a small retail outlet in Molly’s Lane in lower Gibsons! I’ll be carrying fitness, yoga and casual wear from BC designers/manufacturers in technical fabrics (wicking for comfort during activity, etc.) or sustainable and natural fibres such as bamboo, hemp, and soy. I’m starting off with some things from Public Myth and HT Naturals, I’ll be adding things from Victoria’s Ellswear and am looking at other local lines as well – my goal is find clothes for active people that look good on all sizes and shapes.

My opening will coincide with the Grand Opening Celebration of Molly’s Lane Market, which has just had a change of ownership. Things are moving quickly—right now there is a 50% off toy sale (great time to pick up Christmas and birthday gifts) and retailer Blue Magnolia is also selling everything at 25% off as they prepare to move.

I hope you can join us on Saturday, July 11th for opening celebrations including a joint fashion show featuring Garage Wear, Bodacious Fashions and Starlet Vintage – the show starts at 2 pm in The Lane!

2009-06-18T10:07:00.000-07:00

Hope you’re enjoying the fabulous weather we’ve been having! Just a few notes to pass on to you:

Yoga – Thursday evening Yoga with Tania Flynn will be going on hiatus for the summer – only 2 more evenings to enjoy a relaxing class—I believe she may do a Restorative Yoga Class to end off the season on June 30th. Please email to reserve your spot for this class – 7 – 8:15 pm tonight and next week!

Yoga in the fall – Yoga will resume in the fall with an additional class with Siobhán Smith which we are scheduling for Sunday early evenings from 5pm – 6pm! This will be a great way to end of your weekend / start your week. But more news on this class toward the end of summer

Fitness Bootcamp Challenge – we have 1 more week left in our current Fitness Challenge Bootcamp (ends June 26th). I am taking a short break and heading for some R & R in the Okanagan for a few days through the long weekend and beginning a new Challenge on Monday, July 6th. This class has been really great at Bonniebrook Beach with all the great weather – I’m so happy to see people achieve such great results! If you’d like to join the next challenge please let me know asap!

Stay tuned for some exciting news on upcoming Fitness Challenges heating up for the summer!

Pay What You Can Bootcamp continues Sunday mornings from 11 to noon at Dougall Park in Lower Gibsons. This is a great way to try out a bootcamp class and help the Gibsons Food Bank at the same time. Cash donations accepted as well as non-perishable food items – please email or call to pre-register. Drop-ins welcome!

Fitness Strength Circuit – Join me for a drop-in weight training circuit that incorporates strength, cardio and core every Thursday from 5:30 – 6:30. This class is a great addition to personal training sessions, you miss a bootcamp class or you want to do some strength training in a fun class atmosphere! $10 drop-in, but please call to let me know you’re coming!

Music Notes…

Sunshine Coast Youth Idol - Peter Beauchamp & I have been producing the Sunshine Coast Idol series and are heading into the last 2 nights of Sunshine Coast Youth Idol. There are some outstanding young talents here on the Coast—come and vote for your favourites Tuesday evenings at Sailor Dan’s in Gibsons. Pick up a number from 5pm to ensure your spot when the doors open at 6pm (show at 6:30).

Paul Steenhuis and I will be playing jazz with keyboardist extraordinaire, JJ Wagler at Sailor Dan’s Friday (tomorrow) evening from 8 – 10 pm and at Pack Ratt Louie’s on Saturday. Hope to see you at one of these gigs!

Frequently Asked Questions about The Garage!

2009-05-20T04:50:00.000-07:00

I get a fair amount of emails asking about The Garage and how it works -- hopefully, this answers a few of those questions!

How many square feet is your garage?

It’s small! It’s about 26’ x 18’ so…, under 500 sf. But it’s big enough for personal training and small classes (I have classes of up to 6 people inside) – I have a cement drive-way outside that is about 10’ wide by 20’ as well, so, when it’s nice, I can have people skipping, etc. outside and the garage door open. The biggest challenge was to get equipment that wasn’t going to take up a lot of floor space, so the stairmaster and small-footprint bike work perfectly. And, instead of a lat-pulldown (back exercises being more difficult to do efficiently without some sort of pull-down type machine--although I also have a squat rack), I sourced out what is, effectively, a functional trainer, although they called it a cable crossover (Body Solid makes it)… it’s commercial-rated but a fraction of the price of more commonly used gym models – it’s slightly lighter duty but, since I’m not a public gym I don’t get really heavy lifters or undue wear & tear anyway and I love that machine! It also snugs in pretty close to the wall and is great for pull-downs, pull-ups, cable crossovers, rows--anything you can imagine with a pulley.

How did/do your clients react when they hear that they will be training in a garage?

I’ve had a few of my clients for over 3 years (since I opened!). They love it. It’s private and nobody cares what you wear. I have had quite a few people who never want to set foot in a gym for whatever reason—this way they can start in private and maybe take it to a public gym later. It’s also well insulated and I spent a lot of time (but not a lot of money) making it look cosy.

I bought my house and it didn’t have a garage so I had it built 4 years ago—I wasn’t originally intending it to be a gym—that is just kind of how it worked out. There is no bathroom, which is one of the downfalls, people have to use the one in the house but it hasn’t been too much of a problem other than the house has to be tidy and I keep the bathroom stocked with guest towels, etc.

Did you have to get a special liscence from your municipality to operate out of the garage?

I just happen to be outside of the “town” limits and in the regional district so I am exempt from business license fees and zoning restrictions. That was pure luck but definitely made it possible to do, although a personal training studio is, I believe, much like any other home-based business or alternative care provider (massage, chiro) where you normally would have a single client at a time, therefore the rules may be slightly more relaxed than if you were planning to be a “gym”. I do have additional insurance on the premises and make sure that all my equipment is commercial-rated.

Can you compare your experience of where you worked before the garage to your experience now?

My last “job” was actually writing and graphic design (which I still do free-lance). I was working full-time and getting my PT certification at the same time – I love being able to roll out of bed and be at work in 10 minutes (or so). And having my own gym is a dream come true! Very low overhead now that it’s completely outfitted. I’m an entrepreneurial type as well, so working “for” other people has never really agreed with me.

What benefits do you and your clients see with the garage gym?

All of the above ;-)

Summer News

2009-05-16T12:10:00.000-07:00

Bootcamp on the Beach – with added early classes to suit your schedule!

Well, with the weather looking more like summer these days, we’re taking our bootcamp back to the beach! We’ve just finished the second week of our current Fitness Bootcamp Challenge – the next 4-week Challenge will start on June 1st! For those who prefer an earlier start I’ve added a 6am class to make it 3 classes/day (M/W/F) with your choice of 6 am, 7am or 7pm. Classes will be held with a minimum registration of 5 - call me at 604-886-3114 for more info – register early as spaces fill up fast!

Pay-What-You-Can Bootcamp Sundays to Benefit the Gibsons Food Bank!

If you are interested in trying out a bootcamp, please join us Sundays at 11 am at Dougall Park in lower Gibsons for an hour of fun, body weight exercises. This class will continue through August with proceeds benefiting the Gibsons Food Bank (administered by the Salvation Army). Anyone interested is invited to attend—non-perishable food items accepted! Please email me at the_garage@telus.net for more information or if you would like to pre-register! Drop-ins are also welcome.

Yoga Continuing Through the Summer

Yoga with Tania Flynn continues Thursday evenings from 7 – 8:15 pm. Please call 604-886-3114 or email me at the_garage@telus.net to pre-register as space is limited. Tania is leading a very relaxing and invigorating restorative yoga class once a month—with the next one scheduled for this upcoming Thursday—May 21st.

Please check my website http://www.the-garage-fitness.com/ for info on other classes and/or personal training – have a great Spring/Summer and I hope to see you soon!

Music events:

I will be performing JAZZ next weekend (May 22nd and 23rd) at Sailor Dans across from the Sunnycrest Mall in Gibsons. Please call 604 886-9112 to reserve. Accompanying me will be JJ on keys/bass and Paul Steenhuis on guitar/bass – come and check out the fabulous tapas menu and some great jazz!

On Saturday, June 6th I’ll be at Gramma’s Pub in lower Gibsons as part of the Gibsons Jazz Festival – joining me will be Sacha Fassaert – guitar/bass, Paul Steenhuis guitar/bass, and Doug Howden on drums,

May 10 – Move For Health Day launches Pay-What-You-Can Bootcamp Sundays in Gibsons!

2009-04-26T21:11:00.000-07:00

About Move for Health Day

The World Health Organization urges its member states to promote Move for Health Day annually to raise awareness of physical activity as essential to health and well-being.
Since 2002, the World Health Organization has promoted Move for Health Day (MFHD) as a global day of physical activity. The BC Recreation and Parks Association (BCRPA) and partners have led this initiative to bring awareness and life to this campaign in BC. May 10, Move for Health Day, is now a contributing factor to the province's efforts to meet the 20% physical activity goal for a healthier BC in 2010. The day has captured the imaginations of many and is becoming a launching pad for summer activity routines.

Last year, approximately 68,026 British Columbians from all corners of the Province got moving on Move for Health Day. Through the efforts of community programmers and leaders and many other motivated individuals our goal for 2009 is to have 200 events registered and 70,000 British Columbians getting active!

Pay-What-You-Can Boot Camp – Affordable Fitness for All to Benefit the Gibsons Food Bank

This year, as part of the Move For Health Day I'm inviting everyone to participate in a Pay-What-You-Can Boot Camp workout at 11 am on Sunday, May 10th at Dougall Park in lower Gibsons. This bootcamp will continue on Sundays through the summer with proceeds benefiting the Gibsons Food.

Get Fit and Help the Gibsons Food Bank - If funds are tight, this boot camp is a great way to get in a weekend workout for little to no money… it’ll include lots of great body-weight moves that require no equipment and can be done anytime, anywhere! And, for those who have been thinking of giving a bootcamp a try but want to find out what it’s all about, It’s a great way to get a taste of boot camp in the great outdoors without making a big time or money commitment—it will also benefit the Gibsons Food Bank with cash donations or contributions of non-perishable food items.

To Cleanse, or not to Cleanse

2009-03-24T10:32:00.000-07:00

I was at a fitness networking event some time ago and met a woman who, as well as being a personal trainer, was touting the virtues of some particular "cleanse" -- and, it sounded to me, making a good portion of her income, selling it to her clients and anyone else who would listen. "You carry so many pounds of undigested matter in your intestines"... "need to rid the body of toxins".... and so on, and so on...

I recieved emails for months attempting to entice me into trying it and I think I finally blocked her email address because 1) this hard-sell approach to marketing just does not sit well with me and 2) I haven't heard any empirical evidence to support the necessity for "cleansing" or "detoxifying".

I have a very forward-thinking MD (she keeps herself well informed on alternative therapies) and I spoke to her briefly about it and she echoed my feeling that there were no studies to suggest that there was any need for any of these (sometimes expensive) therapies. I also have a client who is a doctor who advised that many of these cleanses simply act as laxatives and posited that Metamucil would work just as well for a fraction of the cost.

I have no doubt that eating a healthy diet that limits things like saturated fats, sugar, alcohol, processed meats; and advocates lots of raw fruits and vegetables will help anyone feel better and aid in weight loss. I also feel that, for most people, the occasional "fast" (choose any one you like--one-day lemon water, all grapefruit for a week, pureed soups for a month) would make one feel lighter (you would definately lose weight though you may also be malnourished) and is probably not harmful... but I don't believe them to be necessary or beneficial in "detoxifying".

And some links that echo my thoughts on this (and yes, you will find a myriad of websites that tout the benefits of various detox cleanses--all with no empirical basis). In the end (no pun intended) it's a personal choice--me? I'll stick with the healthy eating and exercise, thanks.

Canadian Living Article

Ninemsn Article

Choice Website

Boston Globe

Press Release

2009-03-16T14:42:00.001-07:00

Verna Chan, Debra Shields, Randy Goodridge, Andrea Kobus, Matt Morris, Tania Flynn Photo by Marlene Lowden

If you’ve listened to morning show host Matt Morris on CKAY radio in the last few weeks, you’ll have heard him talking about his experiences in the 2009 Fitness Challenge Bootcamp with radio show listeners Andrea Kobus and Randy Goodridge.

After an intense six week test of stamina, strength and tenacity, the victor has been determined in the Challenge Bootcamp presented by The Garage Private Personal Training Studio and CKAY Radio. The contestants, Andrea Kobus and Randy Goodridge, secured their spots in February by calling CKAY during the morning show, and then having their names drawn to workout with Matt at the Garage three times a week for a six week period that ended on Friday, March 13.

Both contestants were weighed and measured and tested on strength and endurance at the start of the competition and again on the final day. During their 6-weeks of training, Andrea, Randy and Matt, were put through the paces by BCRPA Certified Personal Trainer Verna Chan with agility, strength, core and cardio drills. Friday the 13th turned out to be lucky for Randy Goodridge who “inched” out his competitor by showing the greatest overall improvement to secure first place. In addition to making major gains in his fitness level, Randy jogs away with a Secret Soak Package from The Rockwater Resort, a natural fibre hoody from Windsong Gallery in Sechelt, a $100 gift certificate from Romantique in Lower Gibsons, and 4 hours of housekeeping services from Blissful Homecare in Gibsons. Runner-up, Andrea Kobus, who also showed considerable fitness improvements, recieves a $50 gift certificate from Pack Ratt Louie’s Grill in Gibsons.

Indoor and outdoor bootcamps continue at the Garage with a new six-week challenge which began on March 16th and another starting in April – call the Garage at 604-886-3114 for more information.

Fitness Bootcamp Challenge

2009-03-15T10:35:00.000-07:00

Matt, Me, Tania, Randy, Debra, Andrea...
I think I have the best job in the world!

We went to the pub after the end of the last class of our Fitness Bootcamp Challenge to celebrate with a bevy. Yes, that is rather like jogging to the pub, but, after working so hard for the past 6 weeks, this group deserved it!

The results everyone got were truly impressive! They lost inches, gained strength, improved core and endurance... and enjoyed some camaraderie through this adventure. Congratulations to all of them. The winner will be announced Monday (16th) morning just after the 8am news on
CKAY Radio (you can hear them online at that link). Thanks again to The Rockwater Resort, Windsong Gallery in Sechelt, Romantique in lower Gibsons, Blissful Home Care and Pack Ratt Louie’s Grill for donating some fabulous prizes for the event! And thanks to Matt Morris of CKAY Radio for being as enthusiastic in his participation as his promotion of this event.

Tania Flynn, who teaches yoga at The Garage on Thursday evenings, and has had a lot of experience teaching bootcamps in the past, has been leading the Monday evening class and it's been great to have her expertise--she's also a big fan of working outdoors (rain or shine as in previous posts) so she led the group for a great (and very wet) session in lower Gibsons as well as a very scenic and enjoyable session through Sechelt with a tough section up the hill to Chat. Secondary. I look forward to her participation in upcoming bootcamps!

Monday is also the beginning of another round of the Bootcamp Challenge! I'll have morning and evening classes going and expect we'll be heading outdoors a little more once the weather warms up... (or at least the snow disappears). What happened to Spring?

Can't go wrong with babies and puppies!

2009-03-13T07:10:00.000-07:00

Molly is a frequent Garage visitor...
Yes, all sorts of celebrities work out (or, as in Molly's case, hang out!) at The Garage. She even has her own Facebook--friend her here! http://www.facebook.com/home.php?ref=home#/profile.php?id=1202980777.

Here's a great article from K9 Magazine on how having a pet helps you get in shape and live longer!:

Spring Alert!

2009-03-06T13:31:00.000-08:00

It's been feeling like spring with the sun shining and the crocuses daring to show themselves through the still-freezing ground!

We're almost into the 6th week of our first Fitness Challenge Bootcamp with CKAY Radio morning host Matt Morris, and CKAY winners Randy Goodridge and Andrea Kobus, who are all reporting great improvements in strength and stamina since beginning the class! Congratulations to all of them for working so hard--rain and shine--they're all winners! It still remains to be seen who will come out showing the best improvement--that person will walk away with the Secret Soak package from the Rockwater Resort, a natural fibre hoody from Windsong Gallery in Sechelt, 4 hours of housekeeping services courtesy of Blissful Home Care in Gibsons and a $100 Gift Certificate from Romantique in Lower Gibsons! One week to go!

The 6-week Fitness Challenge Bootcamp is a great way to get in shape for spring. It includes pre and post bootcamp fitness assessments, lots of one-on-one guidance to accomodate any fitness level, indoor and outdoor elements to give lots of variety and keep you on your toes, and a mix of calesthenic moves, endurance, agility training and stretching.

If you'd like to participate, give me a call--I'm offering morning and evening Bootcamp classes (7 am or 7 pm) 3 days a week. The next class starts March 16!

I'm also teaching a class called Butts & Guts at the Gibsons & Area Recreation Centre. In this class I do some overall strengthening and cardio with a focus on (as the title describes ;-) butts and guts... you can sign up for the next session which starts March 9, at the rec. centre or on-line at http://activenet1ca.active.com/scrd/.

As there is only 1 Butts & Guts class/week offered at the Rec. Centre and people have expressed interest in doing the class twice a week, I am offering the option of doing a class on Thursday evenings (5:30 - 6:30) in my studio on Veterans Road. Please contact me if you are interested in attending this class.

Yoga with Tania Flynn continues on Thursday evenings from 7 pm to 8:15 pm--if you're interested in attending please sign up before the start of the month as space is limited!

What to do with all that baby weight!

2009-03-03T10:12:00.000-08:00

Baby lunges and baby crunches...

A fond farewell to Pauline & Patricia!

Patricia is the daughter of my oldest (in terms of longest time with me, that is!) client. She had a baby last year and has been coming to the gym with her mom and the baby since soon after she delivered. We've been finding creative uses for Pauline (baby) as she (like her mom) doesn't like to sit still and is seldom happy just watching from her baby chair!

Patricia leaves with Pauline to her new home abroad today--I'll miss them both and wish them a good journey!

2009-03-01T11:31:00.001-08:00

Yes, it's been a while since I last posted here. I've been busy. Fall was a blur of music events (we did a local version of Idol that was a big hit and ran for 10 weeks!), the holiday season and a LOT of snow (for our area)--which put quite a damper on everything pretty much--holiday parties with friends, Christmas shopping... getting out of the drive-way.

Nevertheless, the roof did not collapse under the weight of the snow, we managed to have a lovely Christmas dinner with friends at home and a relatively quiet New Year's Eve at a local restaurant... and now it's... March! Sheesh!

I had an idea for a Fitness Challenge and proposed it to the local radio Station CKAY http://www.ckay.ca/index.php -- they were excited to do it and offered up Matt Morris, their morning show host, to do it with a couple of listeners and their progress is being tracked on-air.

We're heading into week 5 and it's been a lot of fun... and some not-so-fun as it is 3 days a week (Monday/Wednesday/Friday) and I've given our Monday sessions over to Tanya Flynn who teaches yoga in my studio and also has a lot of Bootcamp experience--she is leading those sessions outside in different locations and last week it rained buckets while we were outside.

(Wet pushups on a bench in Lower Gibsons--yick!)

Everyone was quite happy with our inside "weights" day the following Wednesday... especially as the ground outside was, once again, covered with snow!

The class is a competition between the 2 listeners (in previous pic on either end). At the end of the six-week session we'll be doing some measurements and testing to see who has the most improvement--and it will be very interesting to see as these 2 are on total opposites of the scales. The winner gets a nice package of a night at a local resort spa, cleaning services, etc.

That's it for now--I will (honestly!) start to post more!

End of June Bootcamp

2008-06-29T11:29:00.000-07:00

This past month seemed to fly by. I think we were all amazed when we found it was the last day. We finished the session at 7:30 and headed to Pack Ratt's for breakfast where Nicole (owner/chef) had prepared a fabulous continental breakfast of granola and yogurt, juices, coffee, and really great fresh muffins!

Lynn from Romantique arrived and we did the apres-bootcamp weight and measurements--and everyone was happy to see that they had gained muscle and lost inches in waists and hips. Phenomenal progress for only 1 month!

I had a draw for a few prizes including a couple of yoga packs that included a mat, stability ball and a band, I gave out hula-hoops, a dinner for 2 at Pack Ratt's and 3 personal training sessions as well as a small gift for each person from Windsong Gallery. It was fun!

It was truly a great group of people. The feedback was all positive (you can read it here) and the entire class has signed up for the next month (or the next as one will be away on vacation for the next month in Europe).

I'm really looking forward to the start of the next class on July 7th!

Bootcamp on the Beach

2008-06-16T09:09:00.000-07:00

We're heading into week 3 of my first Beach Body Bootcamp series.

I'm really happy that it's been decent weather (the sun was finally out today!) and we have a great group of enthusiastic people! Everyone's been making progress--the runs are getting easier, we're holding our planks longer... and I don't think there's anything better than getting out there first thing in the morning when it's quiet and the air is fresh... it's very inspiring...

Most of the class is coming back in the next couple of months for another round! I'm already thinking of more challenging moves to add in!

*insert evil laugh*

Hey! A Post!

2008-05-30T20:22:00.000-07:00

Life's been very busy lately... a couple of new clients, teaching a class at the new rec. centre, gigs and Relay for Life coming up next week, local jazz festival the week after that... time flies.

I have been planning a month-long boot camp for June -- it'll be 3 times/week at the beach. An idyllic setting I think! I have all sorts of nifty things planned like gift certificates from the local lingerie store with an initial weigh-in and body assessment, some prizes at the end... today I made my own agility ladder using nylon cord and cedar slats (which should be fine if they're not stomped on too many times!), I bought some inexpensive matting from Home Depot which I'll be cutting into small mats for doing crunches, etc. I have skipping ropes and resistance bands... I think I'm pretty much set.

So far I have 7 people signed up... and that's before the actual sign-up day, which is tomorrow at the lingerie store. I'm aiming for a class of 15. I'll be there from 10 to 2... Should be fun... and dangerous for me as they have some really nice lingerie...

The sign-up weigh-in and measurement is optional, but I bought a fancy new bodyfat scale for the occasion. I already had one, but it goes through triple A batteries in a matter of days and is complex to program--the new one runs on lithium batteries and seems really easy to operate in comparison. Although you can't really rely on these as any kind of completely accurate measure, they are a good tool to benchmark... and somewhat entertaining.

I ran/walked for the first time in quite some time a couple of days ago (my knees don't usually hold up well to that kind of abuse) but I'll be doing some running in the boot camp so I need to make sure I can keep up... and now, the inevitable shin splints... ow.

I did a really long walk today on the beach with Susann and we walked a trail up a hill and back down to the beach that will be a regular route for the boot camp... I also did another run/walk this evening with Brian. That seemed to loosen up the kinks some.

I also remembered that I had a pedometer today and decided to try wearing it... the goal is 10,000 steps/day... I was curious to see how many I do. It was not really a typical day, but I did close to 11,000. I need more days like this!

Reality Check

2008-04-20T15:19:00.000-07:00

Lately I've been tuning into some of the weight-loss reality shows (don't laugh!) like The Biggest Loser, The Last 10 Pounds, and one that really got my attention in the schedule, Bulging Brides (Canadian production).

Originally I was watching them to get personal training tips but, after a while, I realized I was most impressed with the beginnings and ends of the shows--where people started, how they progressed, the big reveals at the end!

Of course you can get pretty amazing results if you have personal trainers and nutritionists watching your every move and everything you consume for weeks on end!

But therein lies the difference between them and you... and me for that matter! They (the los-ers) have the pressure of the world watching them--succeed or fail--and people to keep them accountable and on track.

So, if you want results either: hire yourself battery of professionals and throw a party where you step on a scale and have someone take your measurements and enter them on big board for the world to see, and then have a nutritionist go through your cupboards and go to the supermarket with you, etc. or; make sure you have clear goals for yourself and a good support team of friends and family--having a training partner can be a big motivator, track your progress either in a diary or one of the many on-line journals like FitDay.

Find a way to keep yourself accountable!

Dispelling Fitness Myths... Having Realistic Goals...

2008-02-20T13:19:00.000-08:00

There are so many things I hear over and over again...

1. I don't want to train with weights -- I'll get too big. (model on the right is a fitness model... meaning trains A LOT! )

If you're a female (I don't generally hear this from men), and you're doing moderate weight training sessions 2 - 3 times a week, unless you're extremely genetically gifted and/or taking steroids, there's not really much chance of getting HUGE!

What you WILL get (for starters) is more defined muscles (how defined will depend on your genetics and training intensity); a higher resting metabolism that will help you burn calories even while you are not working out; and you will challenge and strengthen muscles, bones, and connective tissue.

2. I just want to get rid of the fat I have on my ______ (insert problem area here).

Unfortunately, there is STILL no such thing as "spot reduction". You can target areas to strengthen--which will look lovely once you have reduced your overall "fat". (Which tends to collect in different places on different people and is somewhat inherent).

To decrease your overall fat, you need to create a calorie deficit (notwithstanding other medical conditions, etc.)--the most effective way is by both decreasing calories and increasing activity--which will also benefit your heart and lungs. All the crunches in the world will not give you 6-pack abs unless you get rid of the layer of fat covering the muscle.

(to be cont'd)

How does a year fly by?

2008-02-16T12:42:00.000-08:00

It's mid-February now and... I'm not sure how that happened... Training clients, teaching classes, playing music. I guess time really does fly when you're having fun... and trying to build a business or three...

I've got a few projects on the go at the moment--the biggest challenge will be to record a cd this year (which I've been planning for the past couple of years). Seems to be a monumental organizational task--arrangements, musicians... trying to get everyone together at the same time... it's like trying to herd cats. But... one thing at a time.

I'm going to try to post a little more this year... all things fitness, music, life...

New Newsletter!

2007-04-11T08:24:00.000-07:00

Seasonal Sporty Advice!

http://www.the-garage-fitness.com/Newsletter_Spring_07.pdf

Heading into the Holidays!

2006-12-19T10:54:00.000-08:00

It's been a flurry of activity for me this month--I've had music gigs every weekend (and next year seems to be gearing up for a busy musical time--Yah!)

Planning fitness classes for the new year has also been keeping me busy--originally I planned to offer 5 Bodysculpt classes a week but the opportunity to offer a yoga class presented itself--so, starting mid-January, we'll have a yoga class Thursday evenings from 7 - 8:30 with Wendy Weir... we have new yoga supplies coming to accommodate that. I think this is great as I'll be able to take some yoga as well! Bonus!

Things are shaping up for the Kids & Parents class I'm offering for January--the invites have been going out and I already have a couple of confirmations...

Last week I attended a Christmas sale at my favorite supplier of all things functional fitness--Twist Conditioning--I stocked up on supplies for the gym and things that will be usefull for new classes--2 more bosu balls, deluxe stability balls, gliding discs, foam rollers, a new medicine ball, hanging abs, agility pods... lots of fun!

Hope you have a great holiday season and remember, throwing snowballs is a great form of exercise!

Island Fitness Conference

2006-11-13T11:52:00.000-08:00

I spent the weekend at a fitness conference on Vancouver Island where I attended workshops and got my first aid re-certification (which we're required to do every couple of years). We had a few choices of what we could take and I, accidentally really, took every workshop given by Len Kravitz. A doctor and exercise researcher. He is amazing!
I took workshops on metabolism, abdominal conditioning, women & weight loss, and advanced flexibility (stuff people always want help with)... learned lots! I highly recommend you check out his website--and don't be put off by the cheesy appearance--it's got tons of great articles on everything to do with fitness. A wealth of information and great links to boot.

Back to Fitness - Back the Cat Challenge

2006-10-31T15:22:00.000-08:00

The Garage hosted the Back to Fitness - Back the Cat Challenge this past weekend--and, what can I say... although the turn-out wasn't as good as it could have been, it was a beautiful day and everyone who attended had fun--we skipped, we hula-hooped, we did resistance band exercises and stretches... we even ended the session with a group massage led by Karin Bergen, RMT.

There was also a draw for prizes. And the winners were:

Paul Steenhuis - 3 personal training sessions
Marlene Lowden - Massage
Paul Hood - Acu-Hoop hula hoop

To me, in order to start or continue with an exercise routine, it's essential that you find an activity or activities you like to do and have fun! That's pretty basic. The challenge was an opportunity for people to try everything from boot camp and yoga to circuit training, personal training and hula hooping. And with the proceeds going to help healthcare on the coast--what could be better? I still think it's a good idea--get people moving/raise money for a good cause... maybe we'll make it an annual event!

Thanks to everyone who supported this event!

Pix: http://www.the-garage-fitness.com/photo_album.htm (hit back to return)

Only the beginning!

2006-10-25T07:18:00.000-07:00

If you've got questions about anything fitness... let's chat about them here!