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Posts Tagged ‘weight loss’

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First off, I want to thank you for the support you have given me with Elemental Fitness Personal Training over the past 5 years. I started this blog site and part time training business to share my knowledge and passion for health and fitness with those around me, and that I did!

Since February 2016 my wife Flora and I have been furthering our education, brainstorming ways to bring our passion for health and spirituality together and develop a business that has more to offer, inspires, motivates and leads our fellow sisters to greater heights- body, mind and soul.

As of June 20, 2016 Elemental Fitness transformed into Strength and Soul Wellness: An online holistic health company to coach and inspire women to love their body and nurture their soul.

I hope you will join us in this new venture into cyber land as we share our stories, our knowledge and our guidance towards better health.

Thank you again for your ongoing support and I look forward to hearing from you soon!
Please book your FREE 30 minute Personal Training Consultation with me today.

Have a wonderful day!

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I now know what it’s like to be almost too busy to fit in exercise. I never thought I would say those words but I’m admitting it! With an 8 month old baby, my life (for now) is no longer about my needs and priorities. I’ve had to come up with quick and effective exercises to get my blood flowing and raise that oh-so-needed serotonin.
©belle ancell 2013 ~ All Right Reserved ~ CREDIT MANDATORY

Over the past few months I have managed to perfect the 20 minute workout- having “no time” is no longer an excuse!

WORKOUT #1 (Sweat it out):
EQUIPMENT REQUIRED: Medicine Ball, Kettle Bell, Jump Rope
#1 – 2 minutes Jump rope
#2 – 1 minute Single arm Kettle Bell swings
#3 – 1 minute Medicine Ball wood chops
(repeat exercise 2 & 3)
#4 – 2 minutes Jump rope
#5 – 1 minute Kettle Bell goblet squats
#6 – 1 minute Medicine Ball crunches
(repeat exercise 5 & 6)
#7 – 2 minutes Jump rope
#8 – 1 minute Kettle Bell bent-over rows
#9 – 1 minute Medicine Ball lunge with twist
(repeat exercises 8 & 9)
#10 – 2 minutes Jump rope

WORKOUT #2 (Full Body):
EQUIPMENT REQUIRED: Your body and a little motivation!
#1 – 2 minutes Jogging (traveling or on the spot)
#2 – 40 Mountain Climbers
#3 – 30 180 degree jump squats
#4 – 20 Push-ups (on floor or bench)
#5 – 10 Bear crawl outs with hop
(30 second walking break)
#6 – 2 minutes Side Shuffles (mark a distance of approximately 25-30 feet and side step left to right)
#7 – 40 Reverse lunges (traveling or on the spot)
#8 – 30 seconds Plank
#9 – 20 Tricep dips – on bench
#10 – 10 Burpies
(30 second walking break)
#11 – 2 minutes Jump rope
#12 – 40 Regular lunges
#13 – 30 Frog Jumps
#14 – 20 seconds Shadow boxing
#15 – 10 Inch worms

WORKOUT #3 (Total Core):
EQUIPMENT REQUIRED: Mat, 5-10lb weight
#1 – 60 Second Plank Hold
#2 – 50 Bicycle Legs
#3 – 40 Mountain Climbers
#4 – 30 Body Stars
#5 – 20 Supine Leg Lifts
#5 – 10 Russian Twists using desired weight
#6 – 5 Roll-ups
(1 minute walking break and repeat)

I did a video to accompany this blog, to demonstrate some of the lesser-known exercises. check it out: http://youtu.be/19Kv2HOQXx0

There are so many variations of exercises and ways to switch up these routines. Feel free to put your own spin on a 20 minute workout. I hope I can motivate you to kick your own butt! Of course, if you need extra help contact me about personal training and my summer bootcamps. Just remember, every bit of effort counts!

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coconut_oil
Coconut oil has become a staple in my home over that past 7 years. Its health benefits, versatility and flavour far outweigh that of any other healthy fat that I’m aware of. I learned about this amazing oil while living in Nelson years ago and have had a tub in my bathroom and kitchen ever since. To say that I couldn’t live without it may sound extreme, but wait until you hear about all the ways I use it!

There are two main types of coconut oil: expeller pressed, which can be used for anything as it is odorless and tasteless, or virgin that has a coconutty flavour that’s great for cooking, baking and skincare. Always ensure you use food grade for optimal quality.

The main health benefits of coconut oil:
* Anti-inflammatory
* Antimicrobial
* Antifungal
* Antiviral
therefore it helps with…
* Improving nutrient absorption
* Killing candida fungus
* Reversing Alzheimer’s
* Type 1 & 2 diabetes
* Hypothyroidism
* Promoting weight loss
* Strengthening the hair
* Providing athletes with a natural source of energy
* 3.5 Tbsp daily can help enrich a mother’s breast milk

My favourite things to use coconut oil for in the kitchen:
* frying eggs
* drizzling on popcorn
* using in place of butter for greasing baking pans
* replacing butter or other oils in baking recipes
* frying fish or chicken
* spreading on toast to replace butter
* melting and adding to smoothies to give it a creamy, oily texture

My favourite cosmetic uses of coconut oil:
* Skin moisturizer – I use it on my face and body
* As a sun screen – it’s naturally SPF 4!
* Soothing skin after being in the sun or after a scrape or bite
* Massage therapy – I use it on my 5 month old every evening after the bath
* An all natural lubricant – the non-coconut smelling option is best

I hope this list is reason enough to purchase your own tub of coconut oil! And I bet there’s even more ways and uses for this magnificent oil, please share yours in the comments below.

Some information was referenced from the following website: http://healthimpactnews.com/2011/80-uses-for-coconut-oil/

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When I decided to pursue a career in the health and fitness industry my main goal was to help others achieve and maintain optimal well being. I strive to be a role model: living a healthy lifestyle that includes exercise as well as relaxation, and delicious and nutritious foods.

When I started working at Steve Nash I connected with many wonderful clients who had a wide variety of needs and fitness goals. Although several of my clients made huge progress over the past 6 months, one client in particular took the tools presented to her and ran with them! Not only did she start making exercise a priority but she also completely changed her eating habits. I would like to share her story as I hope it inspires people that it’s never too late to make changes. This story is really about Jacqueline’s transformation from an unsatisfied and unfit woman leading an unhealthy lifestyle to the energetic and happy person she is today.

Jacqueline and I embarked upon our journey together in May of 2013. When Jacqueline arrived at the gym for her first session she was unsure about working with a fitness trainer but unhappy with her current level of fitness and in need of some guidance. We had an immediate connection and soon enough we both looked forward to meeting twice a week to train. Slowly she began to embrace exercise in a whole new way. Despite the initial aches and pains that accompany any fitness program, she pushed through and told me she felt amazing after every training session and was delighted to have had no injuries in the process; something she feared.

In the beginning there were many exercises that she struggled with but over time she got stronger. Some of her personal best accomplishments were going from 5 minutes of cardio training to doing over 30 minutes without stopping. She was also able to complete a full hour of circuit training with energy left to spare after just five months of conditioning and hard work.

One of her most important and measurable successes was her ability to performing the plank and abdominal legs lifts without any pain. Jacqueline gave birth by cesarean to her daughter 11 years ago and found that any exercises that put stress on her lower abdomen posed a challenge. In five months she went from 3 leg lifts to 12 and can now hold the plank for 60 seconds (compared to 15 back in May). Jacqueline has since made fitness a part of her life 5-6 days a week. She trains on her own 3-4 days a week in addition to her fitness training sessions twice a week.

Check out Jacqueline’s progress…
May 18, 2013 –
Age 50
Height 5’6
Weight 153 lbs.
BMI 24.8
Body Fat 36.5%

The old Jacqueline.
Resampled__2012-12-25_013
October 12, 2013 –

Age 50
Height 5’6
Weight 140 lbs.
BMI 22.9
Body Fat 31%

The current Jacqueline.
photo (5)

This is only the beginning for Jacqueline, she is now determined to reduce her body fat to 27% or less thus increasing her lean muscle mass and in turn increasing her total fitness level. It’s been a pleasure working with this amazing, thoughtful, dedicated and inspiring woman. I hope to help Jacqueline continue on her journey to optimal health.

Not only is Jacqueline successful where her health is concerned she also runs a very well known Medi-Spa here in North Vancouver. Please visit her website for further information or to book an appointment.
http://www.beautybyjacqueline.com/index.html

I wish her the best in everything she does. Miss you Jacqueline. ❤

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Did you know that your liver is the most important organ in your body alongside your heart?!
liver detox
Our liver is the largest internal organ in the body and plays a major role in metabolism, the storage of glycogen, red blood cell decomposition and detoxifying everything that enters the body. It acts like a filter, processing everything we put past our lips including things like pesticides and other chemicals, saturated fats and alcohol. Given the liver’s vital and constant 24/7 job, it’s easy to see how it can become compromised and require support.

Current research indicates that 9 out of 10 people have what is known as a “fatty liver”. There are three major symptoms that indicate you are in need of extra liver support: poor skin (primarily pimples, acne and cellulite), low energy levels (general fatigue for no good reason) and an ever expanding waistline (excess weight around the midsection that will not go away with exercise and diet alone). Alive Magazine – June 2013

If you seem to struggle with losing weight there’s a good chance your liver is the culprit or at least part of the equation. When the liver is burdened with bad fats like those in deep fried foods, baked goods, meats and alcohol it in turn slows your metabolism and inhibits weight loss. The best way to detoxify your liver, increase your metabolism and your body’s ability to function optimally is by way of liver cleansing foods, herbs and/or nutritional supplements.

One of my favourite liver support supplements is:

Sold at Steve Nash Fitness!

Available at Steve Nash Fitness

For those of you who wish to increase the detoxification effects of the liver (in conjunction with a liver support supplement), below is a list of of the best foods:
*dandelion & leafy greens (helps to neutralize metals, chemicals and pesticides)
*cruciferous vegetables (produce enzymes that aid in digestion thus eliminating toxins)
*garlic (activates enzymes that eliminate toxins)
*turmeric (helps with the production of bile)
*beets (high in plant flavonoids that increase liver function)
*grapefruit juice (helps the liver flush out toxins – unsweetened is best)
*green tea (high in antioxidants that support the liver)
*avocados (high in antioxidants and helps the liver filter out harmful materials)
*lemons (aid with digestion & detoxification)
*walnuts (high in omega-3, helping support the liver’s cleansing process)

What are you doing to support your liver?

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If you knew that making some basic changes to your daily routines would increase your calorie burn for the day and reduce your risk for developing diabetes, osteoporosis and heart disease, would you do it?

That’s what this blog is all about; ideas that will hopefully challenge you to change how you do everyday tasks that encourage more movement and in turn better health.

rope-calandar
Many people I know work primarily behind a desk, sit in meetings and drive from one place to another with limited physical activity. Advances in technology unfortunately encourage a more sedentary lifestyle. If we combine this limited movement with a poor diet, you’re putting yourself at risk for some major health complications. Engaging in some form of physical activity at least 30-45 minutes most days of the week should be everyone’s goal.

Here are some very easy ways to make activity a part of your life, everyday.

1- Take the stairs instead of the elevator. I know we have all heard this one before and that it’s an easy way to get our heart rate up, but don’t just know it, do it!

*A week or so ago one of my clients told me during the cool down portion of our workout that she started taking the stairs at work (she’s a nurse) instead of the elevator. She said it was challenging at first but since performing regular activity and becoming more fit, the stair climb has become a regular part of her day and just gets easier…good job JV!

2- Park at the back of the parking lot and walk. Instead of driving around looking for a parking space close to the doors of the grocery store and becoming frustrated with the crowd, park further away and enjoy an extra long walk.

3- Perform basic exercises like squats or stationary lunges while doing things like blow drying your hair or brushing your teeth. I know this may sound silly, but if you can multi-task in every other aspect of your life why not this one too!

4- Make an activity date with a friend. Go hiking, roller bladding or walking instead of drinking or going out for food. We tend to stick with new routines like exercising if we do them with a friend or a trainer; someone to hold us accountable. And besides, do you really need those high calorie appetizers?

5- Commit to walking or biking to work a few days a week. If this is not possible then at the very least take transit and get off the bus a few stops early to incorporate a 30 minute walk to start off your day. Believe it or not, you will actually feel more energized and happier because of it!

6- Take 30 minutes of your lunch break and head outside for some exercise. Encourage your staff to commit to doing something together a few days a week. Walking or jogging require nothing more than a good pair of shoes and the commitment!

*Another client of mine works in an office where the entire team (6-8 staff) go for a jog two times a week on their lunch break. It’s a great concept that I challenge you to make happen in your workplace.

7- Play at the park with your kids instead of just watching them! Or, if you’re dropping them off at sports practice or lessons use that time for your own health. Go for a walk, jog or hit the gym. Being prepared in advance is key. Keep your runners in the car and use them as often as opportunities present.

8- Purchase a pedometer or ExerSpy (available at Steve Nash Fitness). These devices track your daily activity and how many calories you are burning throughout the day. Using them really helps to keep you focused and motivated.

9- Dust off that home treadmill or exercise bike and get moving. Set it up in front of the TV or other place where you will actually use it.

*My mother-in-law puts 5km’s on her recumbent bike several days a week while watching evening TV.

10- Make it a priority and schedule time to be active. We can find time to connect with friends, do chores, attend meetings and run the kids from soccer to dance lessons but making the time to engage in physical activity should also be on your to-do list!

How do you incorporate regular activity into your day?

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Who couldn’t use a little extra encouragement from time to time?

Elemental Fitness Personal Training offers clients just that!

motivation2

I came to the realization several years ago that many people have the potential to live healthier lives but lack the motivation or skills to actually do it. That’s when working with a well educated and enthusiastic fitness trainer with whom you feel comfortable is key. Who better to hold you accountable each week, teach you proper technique and lead you down the path to success but a qualified instructor?!

Motivating others to achieve their goals is one of the main reasons I became a Personal Trainer in the first place. I live for exercise and eating healthy food; it’s truly what drives me each and everyday. But I know that not everyone shares my obsession passion. I hope to inspire and encourage my clients to set realistic goals and work hard to achieve them.

Motivation in simple terms, as it relates to health and fitness, is the basic impulse that compels us to optimize our well being in any given situation.

The motivation to perform a certain task often originates from a physical response. For example, when we’re hungry we are motivated to eat and when we’re tired we are motivated to sleep.

Far too often human beings are looking for the easiest route to maximum reward, especially when it comes to losing unwanted pounds. Whether you need motivation to aid in weight loss, to reverse ill health or to run your first 5km race, the best route to reach your goal is gradual increases, realistic goal setting and a “don’t give up!” attitude.

Motivational CD’s like this one can also help inspire you to reach new heights, be it fitness related or otherwise.

In case you hadn’t heard the news, I am now accepting clients! I’m happy to announce that I have secured a fantastic and well maintained space to offer fitness training right here in East Vancouver: Maximum Core Cardio Studio on East Hastings Street at Skeena Street. For those of you who have not worked with me before, I specialize in weight training, circuit training, nutrition coaching and encourage a holistic, balanced approach to health.

I’m full of enthusiasm, encouragement and have loads of motivation to go around!

Please contact me if you’re interested.

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