Total Body Fitness and Wellness - Brampton, ON

TBFitness tells you 5 things you can drink to lose weight

2010-11-04T11:38:00.000-04:00

5. Whey protein
Whey protein helps you release appetite suppressing hormones that curb your cravings.
In a recent study... people drank either whey or casein and 90 minutes later they were allowed to eat freely at a buffet table. The people that drank whey protein ate significantly less calories.

TBFitness Now Offers Small Group Personal Training.

2010-10-26T13:26:00.001-04:00

TBFitness tells you 5 things you can drink to lose weight

2010-10-20T10:46:00.000-04:00

.4. Vegetable Juice
Drinking a glass of vegetable juice before your meals may cause you to eat 135 less calories according to a study done at Penn. state university and even if you can't make vegetable juice... Drinking a couple glasses of water before meals will also make you eat much less so you lose more weight.

TBFitness

2010-10-18T15:29:00.001-04:00

Ian King Completes Sports Wrapping & Taping course. The taping and wrapping techniques learned are used for the prevention and management of sports injuries.

TBFitness tells you 5 things you can drink to lose weight

2010-10-15T14:08:00.000-04:00

3. Green Tea
Studies show you can burn 35-43% more fat during the day when you drink 3-to-5 cups of green tea .

TBFitness tells you 5 things you can drink to lose weight

2010-10-04T15:27:00.000-04:00

Part 2. Milk
Milk is high in calcium and calcium can boost weight loss by increasing fat breakdown in fat cells. This doesn't mean you should go out and drink gallons of milk everyday - but adding milk to your diet in moderation can double the rate of fat you lose.
Different studies say different things on milk and weight loss... some say you can lose 30, 50, and one study even said 70% more weight than people who don't include 3-4 servings of dairy (milk) a day.

TBFitness tells you 5 things you can drink to lose weight

2010-09-29T15:29:00.001-04:00

Part 1
1. Ice cold water
You'll burn an extra 200 calories a day by drinking eight glasses of ice cold water because...
Your body has to burn calories (or fat) in order to heat the ice cold water back up to your body temperature. The amount of calories you burn (and the weight you lose) will rack up over time as you drink Ice cold water everyday.
A German study says drinking about 2 extra glasses of water can boost your metabolism by 30% and they figure when you drink about 1.5 liters of water a day you'll lose an extra 5 lbs a year .

FREE Outdoor Fitness Class with Total Body Fitness

2010-06-22T12:52:00.001-04:00

Join us this Monday, June 28th at 7:45 pm for a FREE “TOTAL BODY” workout at our “bring a friend” event. Participants must be physically able to participate in this type of exercise as a medical consent and waiver MUST be completed by every participant. Spaces are limited.

Please contact us at 905-463-2013 or e-mail us at tbfitness@rogers.com to reserve your spot today! (Light weights 3-5lbs dumbbells, mat, and stability ball optional but recommended).

Total Body Fitness recommends 5 things to drink to lose weight

2010-06-21T14:55:00.000-04:00

Total Body Fitness recommends 5 things to drink to lose weight

1. Ice cold water

You'll burn an extra 80-200 calories a day by drinking eight glasses of ice cold water because...

Your body has to burn calories (or fat) in order to heat the ice cold water back up to your body temperature. The amount of calories you burn (and the weight you lose) will rack up over time as you drink Ice cold water everyday.

A German study says drinking about 2 extra glasses of water can boost your metabolism by 30% and they figure when you drink about 1.5 liters of water a day you'll lose an extra 5 lbs a year.

2. Milk

Milk is high in calcium and calcium can boost weight loss by increasing fat breakdown in fat cells. This doesn't mean you should go out and drink gallons of milk everyday - but adding milk to your diet in moderation can double the rate of fat you lose.

Different studies say different things on milk and weight loss... some say you can lose 30, 50, and one study even said 70% more weight than people who don't include 3-4 servings of dairy (milk) a day.

3. Green Tea

Studies show you can burn 35-43% more fat during the day when you drink 3-to-5 cups of green tea.

4. Vegetable Juice

Drinking a glass of vegetable juice before your meals may cause you to eat 135 less calories according to a study done at Penn. state university and even if you can't make vegetable juice... Drinking a couple glasses of water before meals will also make you eat much less so you lose more weight.

5. Whey protein

Whey protein helps you release appetite suppressing hormones that curb your cravings and keep you fuller longer.

Happy Mother's Day

2010-05-09T08:47:00.001-04:00

Total Body Fitness would like to wish all the mothers out there, HAPPY MOTHER'S DAY!

TBFitness Outdoor Classes

2010-05-07T16:50:00.000-04:00

Sargeant Ian

2010-05-05T10:31:00.001-04:00

Due to popular demand, Ian will be teaching Beginner’s Bootcamp

starting May 10 @ 7pm. If you haven’t registered yet, contact Total

Body Fitness to secure your spot!

Get your “Total Body” workout with Ian and reach your optimum fitness potential.

International Coaches Association-ICA Fitness and Conditioning Certification

2010-05-04T09:22:00.000-04:00

Ian King has officially been awarded Fitness and Soccer Conditioning Coaching status. Congratulations Ian on your most recent accomplishment!

BOOTCAMP REGISTRATION DEADLINE

2010-04-16T15:29:00.000-04:00

BOOTCAMP REGISTRATION DEADLINE FOR MAY 3RD START DATE IS ALMOST HERE!

Contact TOTAL BODY FITNESS & WELLNESS before APRIL 23RD to secure your spot.

Don’t miss out! Summer is right around the corner.

Total Body Fitness Helps You Figure Out How Many Calories You Should Eat

2010-04-08T13:23:00.000-04:00

Whether you want to maintain your weight or lose weight, Total Body Fitness tells you how to calculate the number of calories you should consume daily.

Question:

How many calories should I eat if I want to lose weight?

Answer:

It's Relative

Technically, there is no magic number of calories we should all eat each day to lose weight. While most people can lose weight eating around 1,500 calories, you can assess your own personal caloric needs with a little math.

Why Estimate Your Caloric Needs?

To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR.

(Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.)

Calculate Your BMR

Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.

Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults except pregnant or nursing women.

Calculate Activity

Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

· If you are sedentary : BMR x 20 percent

· If you are lightly active: BMR x 30 percent

· If you are moderately active (You exercise most days a week.): BMR x 40 percent

· If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent

· If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your current weightt. In order to lose weight, you'll need to take in fewer calories than this result, approximately 500 calories less.

As you lose weight, you can re-calculate the formula to assess your new BMR.

DUE TO POPULAR DEMAND - TBF BOOTCAMP RETURNS ! RESERVE YOUR SPOT NOW AND BE ON YOUR WAY TO A BETTER YOU!

2010-03-23T10:14:00.002-04:00

Total Body Fitness Gives Useful info on Achilles Tendonitis

2010-03-12T12:57:00.000-05:00

Achilles Tendon Support Can Help Relieve Achilles Tendonitis Pain

So you’ve decided to exercise, but forgot to stretch your calf muscles, and now you have a sharp pain just above your ankle. This pain – most likely the result of Achilles tendonitis, a condition often caused by tight calf muscles – can be alleviated via Achilles tendon support.

The Achilles tendon, the strongest tendon in the body, connects the calf muscle to the heel bone, so Achilles tendon support is crucial to helping it remain strong. Named after the Greek warrior who could only be mortally wounded in his heel, the Achilles tendon supports your body’s weight during exercise and everyday activities such as walking and climbing stairs. When the Achilles tendon becomes irritated or inflamed, you may experience a sharp, constant pain just above your heel. If you’re experiencing this pain, you most likely have Achilles tendonitis. Total Body Fitness explains some causes and remedies to help people prevent or recover from this most painful condition.

Poor Achilles Tendon Support Can Cause Achilles Tendonitis

Tight calf muscles due to poor stretching or a too rapid increase in the frequency or intensity of athletic activity typically inflame the Achilles tendon, thus causing Achilles tendonitis and compelling you to pursue Achilles tendon support.

The following conditions and factors can also lead to Achilles tendonitis and the need for Achilles tendon support :

* Flat feet or over-pronation during walking or running.
* Shoes that don’t stabilize your feet.
* Leg length discrepancy (one leg is longer than the other).

Relieve and Prevent Achilles Tendonitis Pain

If you have Achilles tendonitis pain, you can find relief by integrating better Achilles tendon support exercises into your daily routine. Also, in addition to Achilles tendon support, try following these suggestions:

* Temporarily stop the activity that caused the pain (running, excessive walking, etc.).
* Ice and/or massage the painful area. Apply ice approximately three times a day for 20 minutes to help reduce inflammation of the tendon.
* Gently stretch and massage your calf muscle using a stretching aid..
* Use a heel lift in your shoes to help reduce the pull on the tendon and promote healing.
Achilles tendon support is crucial to helping avoid future problems with your Achilles tendon. Try to follow these tips to help guard against Achilles tendonitis in the future:

* Consistently stretch your calf muscles before exercising or walking.
* Wear shoes that stabilize your feet during motion. Remember, an ideal support shoe has the following characteristics:
o Firm heel counter
o Wide enough toe box to accommodate toes without pinching
o Semi-rigid or rigid shank
o Removable inner sole
o Long vamp
o Heel measuring between ¾ - 1½ inches
* Use heel lifts and other insoles in shoes to give your feet more cushioning and support. These types of products provide great Achilles tendon support.
* If you find yourself recovering from Achilles tendonitis, ease back into exercise slowly, giving yourself enough time to heal.

If the pain persists and you feel like you need better Achilles tendon support, The Podiatry Institute recommends consulting a podiatrist, as chronic Achilles tendonitis may require physical therapy, cast immobilization or even surgery in extreme cases.

Endurance athletes need vitamin D says Total Body fitness

2010-03-08T16:15:00.000-05:00

Total Body Fitness Explains the Importance of Vitamin D for Endurance Athletes
We are only just beginning to understand the complexity and importance of vitamin D in relation to health. Of importance to athletes is the function of vitamin D as it relates to overall health, bone density, innate immunity, muscle wasting, and exercise-related inflammation and immunity. To train and race optimally, an athlete should not have any nutrient deficiencies.
Bone Health:
Deena Kastor, Olympic Marathoner, broke her foot in Beijing during the 2008 Olympic Marathon. It was discovered that her calcium levels were normal, but her 25(OH)D levels were reported to be around 15 ng/ml. And Kastor lives in sunny California. Because of an early scare with skin cancer, she is known to apply sunscreen for all of her outdoor runs, thus limiting her ability to manufacture vitamin D from sun exposure. Even with the extensive research to show vitamin D and calcium’s role in preventing osteoporosis, elite, college, and high school athletes continue to be deficient in one or both nutrient(s). Stress fractures are quite prevalent in runners and yet so preventable.
Increased VO2 max:
German research studies dating back to the 1950s show that athletes exposed to vitamin D-producing ultraviolet light had improved athletic performance. Other studies showed that athletic performance peaked at the end of the summer. Peak performance was also associated with 25(OH)D levels around 50 ng/ml. In addition, maximal oxygen uptake was found to drop when less ultraviolet rays reached the earth, for example, in the late fall. This is particularly a problem for marathoners training through the summer for fall marathons.
Reduced Inflammation:
After intense exercise, endurance athletes experience inflammation due to elevated levels of pro-inflammatory cytokines. Vitamin D reduces the production of these cytokines while increasing the production of anti-inflammatory cytokines, thereby speeding the recovery process between hard workouts.
Improved Immunity:
In a February 2009 study published in the Archives of Internal Medicine, vitamin D3 levels were tested in 19, 000 Americans. Those with low levels of vitamin D had the highest incidence of colds and influenza. This is important information for endurance athletes who strive to balance heavy training loads and staying healthy.
What can be done?
1. Get regular, safe, twice-daily (5-30 minutes) exposure to sun between the hours of 10 am and 3 pm. Note that sunscreen and glass (being indoors) reduce or block UV energy.
2. Supplement with 1000 IU to 2000 IU of vitamin D3 to maintain normal levels.
For those living or competing in northern latitudes (north of Atlanta, GA) little to no vitamin D production will occur, so consumption of fortified foods and supplements is a necessity

Total Body Fitness offers good advice on shoveling

2010-02-26T13:02:00.000-05:00

After heavy snowfalls there’s often an increase in the number of fatal heart attacks among those who shovel snow. It’s theorized this is due to the sudden demand that shoveling places on the heart. Snow shoveling causes a rapid increase in heart rate and blood pressure. One study found that a sedentary man’s heart rate rose to levels higher than those normally recommended during aerobic exercise after just two minutes of shoveling snow.

With this in mind, think before you head out with your shovel in hand. Think about your physical condition – if you are out of shape, take it slow along with breaks. When you are shoveling your body is pushing, lifting, and lunging.J Just because you may be lucky to have pretty light fluffy snow, that doesn’t mean it’s not hard on your back. Remember to bend at the knees. When you’re hurling that shovel full of snow, lift with your legs, not your back.

The National Safety Council offers the following tips to help you get a handle on safe shoveling:

- Individuals over the age of 40, or those who are relatively inactive, should be especially careful. If you have a history of heart trouble, do not shovel without a doctor's permission.

- Do not shovel after eating or while smoking.

- Shovel only fresh snow. Freshly fallen, powdery snow is easier to shovel than the wet, packed-down variety.

- Push the snow as you shovel. It's easier on your back than lifting the snow out of the way.

- Don't pick up too much at once. Use a small shovel, or fill only one-fourth or one-half of a large one.

- Do not work to the point of exhaustion. If you run out of breath, take a break. If you feel tightness in your chest, stop immediately.

Total Body Fitness tells why exercise helps in treatment and prevention of kidney stones ...

2010-02-05T10:17:00.000-05:00

Exercise plays a vital role in the development and fitness of an individual. It is well known that exercise helps an individual to attain fitness and fight from various kinds of health problems. It is exercise and a balanced diet that gives your body energy to fight against illness and other disorders.
Kidney stone is one of the most popular and highly problematic ailments that require immediate action and attention. It has been termed as a highly painful ailment in which a patient tends to face a number of problems. Kidney stone pain is so intense that it has been compared to the pain that a woman experience during child birth. The stones may be as small as sand granules or as big as a golf ball. The size and color of the stones varies but that does not make much difference in the problems associated with it. Kidney stones are hard pieces of some substance from urine of an individual; mostly it is due to the deposits of calcium oxalates.
Many remedies have been suggested to kidney stone patients that prove to be helpful in tackling this ailment. It has been stated that regular weight bearing exercise will help store calcium in bones, which would otherwise get excreted in the urine. Exercise also helps to prevent the build-up of high levels of calcium in the bloodstream. (Total Body Fitness specializes in weight bearing exercise programs. Contact 905-463-2013 for more details.)
Exercise plays a big role in a sense in the prevention and treatment of kidney stones as it would help an individual to remain fit and cut his/her excess weight. A patient with less or ideal weight is thought to be less prone to kidney stones; as it will help the patient to remain active and slim. Obesity is not only a cause of kidney stones, but many other health problems as well. It is a good idea to seek the assistance of a health care professional to determine your ideal body weight.
Also, drink adequate amounts of water. This is probably the single most important thing that can help to prevent kidney stones. Most of the body's biological functions require water in order to function properly. Dehydration causes a concentration of minerals in the kidneys, which can lead to formation of kidney stones. Exercise tends to increase dehydration and can cause lactic acidosis, both factors that increase the risk of kidney stones, so it is really important to keep properly hydrated. The amount of water required by each person on a daily basis is determined by body composition. As a guide, however, you should try to drink at least 1 glass of water every two waking hours.

Total Body Fitness Offers Fitness Assessments and Explains Body Fat Measurements

2010-01-27T18:27:00.002-05:00

Some regard the body fat percentage as the better measure of an individual's fitness level, as it is the only body measurement which directly calculates the particular individual's body composition. The widely-used body mass index (BMI), on the other hand, simply makes blanket assumptions as to what every individual of a certain height should ideally weigh, regardless of the body composition which makes up that weight. The BMI gives particularly inaccurate information with regard to individuals with above-average lean muscle mass, classifying such individuals as "overweight" or "obese" despite the fact that their body fat percentage would indicate they are in excellent physical condition. Total Body Fitness measures body fat as part of the FREE fitness assessment offered to all of their clients and for a fee of $25 to others. Once you know your percentage of body fat , you can consult with the chart below. Your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else). A certain amount of fat is essential to bodily functions. Obesity is determined not only by body weight, but also by measurement of body fat or body fat percentage. People might be normal or underweight, but may have excessive body fat. On the other hand, some might be over weight by normal standards, but if they have low body fat, they are not obese.

Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:

BODY FAT PERCENTAGE CHART

BODY FAT PERCENTAGE FOR MEN

Age Excellent Good Fair Risky

20-24 10.8 14.9 19 23.3
25-29 12.8 16.5 20.3 24.3
30-34 14.5 18 21.5 25.2
35-39 16.1 19.3 22.6 26.1
40-44 17.5 20.5 23.6 26.9
45-49 18.6 21.5 24.5 27.6
50-54 19.5 22.3 25.2 28.3
55-59 20.0 22.9 25.9 28.9
60+ 20.3 23.4 26.4 29.5

BODY FAT PERCENTAGE FOR WOMEN

Age Excellent Good Fair Risky

20-24 18.9 22.0 25.0 29.6
25-29 18.9 22.1 25.4 29.8
30-34 19.7 22.7 26.4 30.5
35-39 21.0 24.0 27.7 31.5
40-44 22.6 25.6 29.3 32.8
45-49 24.3 27.3 30.9 34.1
50-54 25.8 28.9 32.3 35.5
55-59 27.0 30.2 33.5 36.7
60+ 27.6 30.9 34.2 37.7

Low Carb Diet Basics by Total Body Fitness

2010-01-22T12:00:00.000-05:00

Learn The Basics of Low Carb Diets

With so many diets out there today it's easy to get confused. So exactly what is a low carb diet? A low carb diet is actually a broad term that refers to eating plans for weight loss that focus on the reduced or controlled consumption of carbohydrates. Examples of popular low carb diets include:

* Atkins
* South Beach
* Zone
* Protein Power

Many low carb diet plans include detailed lists of "good" and "bad" foods to eat. For low carb diet regimens, careful meal preparation is a must and the urge to snack has to be overcome at all costs. Undertaking such an eating plan requires a considerable amount of willpower, so before choosing a low carb diet it's important to consider all the potential benefits and drawbacks to be certain you know exactly what you're getting into.
Consult Your Physician First

Before beginning any program of diet or exercise it is highly advisable to consult with your physician first. Both diet and exercise put a strain on your body as it struggles to adapt to the changes in routine and the kinds of "fuel" it is receiving. Individuals who suffer from high blood pressure or who have high cholesterol levels in particular should discuss high protein low carb diets with their doctors. In some instances such diets can actually worsen your medical condition and an alternate plan of weight loss may be more appropriate for your metabolism and overall health. It's always better to play it safe and get all the information first.
Benefits of Low Carb Diets

When you choose low carb diet plans there are a number of likely benefits although every person will experience an individual level of success with a given low carb diet. Studies have shown that low carb diets:

* lead to weight loss
* improve triglycerides
* reduce blood glucose
* increase "good" cholesterol
* improve insulin sensitivity
* lower the blood insulin level
* decrease blood pressure
* lessen the loss of muscle mass

Anecdotal evidence from individuals who have followed high protein low carb diet plans suggets additional benefits including:

* increased energy
* decrease cravings for sweets
* improved emotional reactions
* better mental function and capacity
* decreased compulsive or emotional eating
* improved dental hygiene

As with most diets, however, low carb diet eating plans also have their detractors.
The Disadvantages of a Low Carb Diet

Disadvantages of a low carb diet include:

* the restrictive nature of the low carb diet menu makes the diet difficult to maintain
* some people replow energy levels and headaches
* some dieters experience digestive problems with increased protein consumption
* blood pressure and cholesterol levels actually elevate

The greatest criticism from nutritionists is that in the long term a low carb diet plan may not provide enough nutritional balance. Given that caution, people who do decide to undertake a low carb diet should learn as much as possible about maintaining the correct mixture of foods. Almost all nutritionists are in agreement that balance is better than extremism in any eating plan.

TOTAL BODY FITNESS GIVES YOU ONE MORE SECRET TO WEIGHT-LOSS

2010-01-05T20:04:00.000-05:00

Major news for people with thyroid problems who are facing weight loss challenges is the news that the natural dietary supplement conjugated linoleic acid (CLA) reduces body fat in people who are overweight.

Conjugated Linoleic Acid (CLA), is a naturally occurring free fatty acid. CLA was discovered by accident in 1978 by Michael W. Pariza at the University of Wisconsin while looking for mutagen formations in meat during cooking.

CLA occurs naturally in small amounts in foods such as milk, cheese, beef, and lamb as well as many processed foods. One processed food in particular that's high in CLA is Cheez Wiz. But getting enough CLA from your diet for the preferred benefit would require considerable intake of these types of foods. This is not only impractical, but would also have a seriously negative impact on your metabolism due to the high caloric penalty you would pay. CLA is research proven to build muscle, reduce body fat, and induce an optimum cellular environment for improved health! Antioxidant and anti-cancer properties have also been attributed to CLA,

A double-blind, randomized, placebo-controlled study, published in the December 2000 issue of the Journal of Nutrition found that CLA reduces fat and preserves muscle tissue. According to the research project manager, an average reduction of six pounds of body fat was found in the group that took CLA, compared to a placebo group. The study found that approximately 3.4 grams of CLA per day is the level needed to obtain the beneficial effects of CLA on body fat.

Dr. Michael Pariza reported in August 2000 to the American Chemical Society that "It doesn't make a big fat cell get little. What it rather does is keep a little fat cell from getting big." Pariza's research did not find weight loss in his group of 71 overweight people, but what he did find was that when the dieters stopped dieting, and gained back weight, those taking CLA "were more likely to gain muscle and not fat.'' In a separate study conducted at Purdue University in Indiana , CLA was found to improve insulin levels in about two-thirds of diabetic patients, and moderately reduced the blood glucose level and triglyceride levels.

CLA has been the subject of a variety of research in the past several years, and findings also suggest that some of the other benefits of CLA include the following:

· Increases metabolic rate -- This would obviously be a positive benefit for thyroid patients, as hypothyroidism -- even when treated -- can reduce the metabolic rate in some people.

· Decreases abdominal fat -- Adrenal imbalances and hormonal shifts that are common in thyroid patients frequently cause rapid accumulation of abdominal fat, so this benefit could be quite helpful.

· Enhances muscle growth -- Muscle burns fat, which also contributes to increased metabolism, which is useful in weight loss and management.

· Lowers cholesterol and triglycerides -- Since many thyroid patients have elevated cholesterol and triglyceride levels, even with treatment, this benefit can have an impact on a thyroid patient's health.

· Lowers insulin resistance -- Insulin resistance is a risk for some hypothyroid patients, and lowering it can also help prevent adult-onset diabetes and make it easier to control weight.

· Reduces food-induced allergic reactions -- Since food allergies can be at play when weight loss becomes difficult, this can be of help to thyroid patients.

· Enhances immune system -- Since most cases of thyroid disease are autoimmune in nature, enhancing the immune system's ability to function properly is a positive benefit.

If you're interested in taking CLA to help with weight loss, keep in mind that it's not a magic pill, and you will need to start a program of diet and exercise in order to successfully lose weight and keep it off.

If You Are Interested in Taking CLA

CLA is a supplement, and does not require a prescription. It is available at health food/ nutritional supplement stores, and at online outlets. Experts recommend that you use a patented name brand, as some brands have inconsistent or insufficient amounts of CLA contained in them. The brand used in testing was "Tonalin" brand CLA, which comes in 1000 mg capsules. To obtain the level determined to be effective in the testing -- 3.4 g, or 3400 mg, per day -- you would need to take 4 of these capsules a day, with meals.

Please note also, that you should not think that CLA alone will help you lose weight. You still need to be on a balanced, reduced-calorie, low-glycemic diet, and have to incorporate regular, vigorous exercise, and weight bearing activities, into your life.

Drinking and weight-loss don't mix advises Total Body Fitness

2009-12-22T13:12:00.000-05:00

The first thing nearly all weight-loss plans require is that you stop drinking. This is because alcoholic beverages give you calories with no other nutrition, and they also may loosen your resolve to lose weight and make you eat without thinking. Beer goes with peanuts, wine with cheese. Also, alcohol itself is high in calories—7 calories per gram, almost as much as fat (9 calories per gram) and more than carbs or protein (about 4 per gram). Here are some things you should know about alcohol and nutrition—facts that run counter to what many people believe:
Alcoholic beverages all contain calories, and most of the calories come from the alcohol. (We are speaking about straight spirits, wine, or beer—not mixed drinks made with added ingredients, which can bring calories to, well, staggering levels.)
• Alcohol is not a carbohydrate.
• Your body processes alcohol first, before fat, protein, or carbs. Thus drinking slows down the burning of fat. This could account for the weight gain seen in some studies.
• Hard liquor is distilled and thus contains no carbohydrates. The current “Zero Carb” campaign for vodka and whiskey is baloney and may encourage mindless consumption. It’s like bragging that a candy bar is “cholesterol-free.”
• When grapes are made into wine, most of the fruit sugars (carbs) convert to alcohol, but a few carbs remain. A 5-ounce glass of wine typically contains 110 calories, 5 grams of carbohydrates, and about 13 grams of alcohol (which accounts for 91 of the calories). A 5-ounce glass of wine supplies roughly the same amount of alcohol and number of calories as a 12-ounce light beer or 1.5 ounces of 80-proof spirits.
• Beer, too, contains carbohydrates. The new low-carb beers are not new at all, though this type of beer does indeed have fewer carbs. Low-carb beers are simply the old light beers with a new label and ad campaign. The old Miller Lite has 96 calories and 3.2 grams of carbs in 12 ounces. The “low-carb” Michelob Ultra has 96 calories and 2.6 grams of carbs. Coors Lite has 102 calories and 5 grams of carbs. The differences are tiny—hardly worth mentioning. In contrast, a regular beer has 13 grams of carbs and 150 calories.
What it all boils down to
In spite of the strong implication that “low-carb” somehow means low-calorie, and that low-carb foods in general can help you lose weight—or, indeed, that they are “health foods”—there’s no evidence this is so, and particularly not when it comes to beer, wine, and liquor. Alcoholic beverages have calories because alcohol has a lot of calories—not because of carbs. The impli-cation that low-carb beers and wine or carb-free spirits are a boon on a weight-loss program is simply deceptive advertising.

Total Body Fitness donates to Saint Michael’s Hospital

2009-12-07T15:19:00.001-05:00

Total Body Fitness was pleased to donate private personal training sessions to a silent auction put together by staff at Saint Michael’s hospital this past weekend. The private personal training sessions that were donated were auctioned to raise money for the hospital’s Patient Comfort Fund. Every year, Total Body Fitness picks a charity and helps raise money for that cause. This year it was Saint Mike’s in Toronto , last year it was the Saint Louise Outreach Centre in Brampton . Prior to that is was the Big Brother’s Association. Besides these well known charities, Total Body Fitness has also donated to many other local charitable events and causes within the community. Especially around Christmas time, people should always remember “It’s better to give than to receive!” Let’s all do our part to help the less fortunate this holiday season and bring cheer to someone’s life.

Home workout vs personal trainer- TB Fitness explains the difference

2009-12-04T11:14:00.000-05:00

Q: What is the difference between doing a fitness program by myself and with a personal trainer?

A: There is a HUGE difference between the two! Now, if you are a professional bodybuilder, fitness model, or obsessed gym freak this question does not apply to you. However, if you're the average person looking to get in shape, let's face it…it's a lot of hard work. The two main factors that suffer when training alone are the following:

Motivation- A key ingredient to your fitness success is always staying motivated. When you aren't motivated you usually do the bare minimum. You go through your exercise routine because you feel like you have to, not because you want to work hard or improve. You are not accountable with yourself. You feel as though that occasionally participating qualifies as good enough, even though you know you can accomplish more. Ultimately, the repercussions of your exercise routine become stagnated. Don't make this mistake! A personal trainer will motivate you!

Guidance- This is very important when starting a Fitness program. When you do not have proper guidance you are taking a risk with your fitness results. For example, if one component of your exercise or nutritional regiment is incorrect, it can jeopardize ALL of your efforts. That means you are basically wasting your time. All of those hard hours in the gym will have been for, you guessed it... NOTHING!

For some, buying expensive equipment will oblige them to use it. While the cost can be a motivating factor to stay fit, this doesn’t happen in real life. In fact, it is estimated that 80% of home fitness equipment is not used after the first year – and the majority of people who belong to this statistic are beginners. That said, if you are planning to jump start the interest in exercising at home, you are more likely to stop using the equipment you bought without even getting your money’s worth.

Hiring an accountant, lawyer or mechanic for professional services is no different than hiring a personal trainer for obtaining expert advice on fitness. Without fitness and health you have nothing. You owe it to yourself to seek professional guidance.

Valuable info regarding heart attacks and drinking cold water from Total Body Fitness

2009-12-02T10:20:00.000-05:00

Heart Attacks and Drinking Warm Water

For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer & arthritis . It is best to drink hot soup or warm water after a meal.

Common Symptoms Of Heart Attack...
A serious note about heart attacks - You should know that not every heart attack symptom is going to be the left arm hurting . Be aware of intense pain in the jaw line .
You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. 60% of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know, the better chance we could survive.

Strength training: Recommended for kids by Total Body Fitness when done correctly

2009-10-28T18:35:00.001-04:00

Strength training offers kids many benefits, but there are important caveats to keep in mind. Here's what you need to know about youth strength training.

Strength training for kids? You bet! Done properly, strength training offers many bonuses to young athletes. Strength training is even a good idea for kids who simply want to look and feel better. In fact, strength training can put your child on a lifetime path to better health and fitness. According to the National Strength and Conditioning Association (NSCA), strength training can be a fun way for kids to build healthy muscles, joints, and bones. With a properly designed and supervised program, they can improve endurance, total fitness level, and sports performance. Strength training can even help prevent injuries and speed up recovery.

Strength training, not weightlifting

For kids, light resistance and controlled movements are best — with a special emphasis on proper technique and safety. Your child can do many strength training exercises with his or her own body weight or inexpensive resistance tubing. Free weights and machine weights are other options. Specific exercises should be learned without resistance. When proper techinique is mastered, small amounts of resistance (body weight, band, or weight) can be added. In general as kids get older and stronger, they can gradually increase the amount of resistance they use. Muscle strains are the most common form of injury, and the lower back is the most commonly injured area. But these injuries usually happen because the child has not used the proper lifting technique or is trying to lift too much weight.

Don't confuse strength training with weightlifting, bodybuilding or powerlifting. These activities are largely driven by competition, with participants vying to lift heavier weights or build bigger muscles than those of other athletes. This can put too much strain on young muscles, tendons and areas of cartilage that haven't yet turned to bone (growth plates) — especially when proper technique is sacrificed in favor of lifting larger amounts of weight.

For kids, what are the benefits of strength training?

Done properly, strength training can:

§ Increase your child's muscle strength and endurance

§ Help protect your child's muscles and joints from injury

§ Improve your child's performance in nearly any sport, from dancing and figure skating to football and soccer

And strength training isn't only for athletes. Even if your child isn't interested in sports, strength training can:

§ Strengthen your child's bones

§ Help promote healthy blood pressure and cholesterol levels

§ Boost your child's metabolism

§ Help your child maintain a healthy weight

§ Improve your child's self-esteem

SOME INFO ABOUT CRAMPING WHEN RUNNING AS WELL AS HELPFUL TIPS TO ALLEVIATE THE PAIN

2009-10-28T18:27:00.003-04:00

Side stitches are fairly common when you start running. No one knows why they occur, but there are some things you can do to minimize them. One cause is running before you've completely digested a meal, which may cause stomach cramps. Wait 2 to 4 hours after a large meal before running. Side stitches can also be caused by weak stomach muscles. Your abs do a lot of work to keep your body in position while you're running. Doing consistent ab and lower back exercises will help strengthen your torso and reduce those stitches. If you get a side stitch while running, slow down to a walk and try holding your hands up in the air as you take deep breaths. Sometimes pressing into the cramp and massaging it can help, too.

Most of us experience them at one time or another. That sharp twinge of pain just below the rib cage usually on the right. It is particularly common in runners and has been known to slow some down to a walk until the pain subsides.

Up until recently there was no clear explanation for the cause of this annoying cramp, also called exercise related transient abdominal pain (ETAP). Now researchers believe that the side stitch is caused by stretching the ligaments that extend from the diaphragm to the internal organs, particularly the liver. The jarring motion of running while breathing in and out stretches these ligaments. Runners tend to exhale every two or four steps. Most people exhale as the left foot hits the ground, but some people exhale when the right foot hits the ground. It is the later group who seem more prone to get side stitches.

Exhaling when the right foot hits the ground causes greater forces on the liver (which is on the right side just below the rib cage). So just as the liver is dropping down the diaphragm raises for the exhalation. It is believed this repeated stretching leads to spasms in the diaphragm.

Stopping a Side Stitch
To stop a side stitch when running, stop running and place your hand into the right side of your belly and push up, lifting the liver slightly. Inhale and exhale evenly as you push up.

Preventing a Side Stitch
To prevent a side stitch, take even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. When this happens the diaphragm becomes stressed and a spasm or "stitch" is more likely.

Some other ways to alleviate the pain of a side stitch include:

· Time your eating. Having food in your stomach during a workout may increase cramping by creating more force on the ligaments (avoid eating one to two hours before a workout). Also, avoid eating protein which takes longer to digest, choose carbohydrates instead.

· Stretching may prevent or relieve a cramp. Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release, then stretch the other side.

· Slow down your pace until pain lessens.

· Breathe deep to stretch the diaphragm.

· Drink before exercise; dehydration can increase muscle cramps.

· Massage or press on the area with pain. Bend forward to stretch the diaphragm and ease the pain.

· * If you continue to experience pain, see your doctor.

TBFitness wants you to know the Difference between a Cold and H1N1 Flu Symptoms

2009-10-16T13:07:00.000-04:00

H1N1 flu is about to be upon us and we need to be on top of information regarding it. Here is a comparison to the

normal cold symptoms .

Know the Difference between a Cold and H1N1 Flu Symptoms

Symptom

Cold

H1N1 Flu

Fever

Fever is rare with a cold.

Fever is usually present with the flu in up to 80% of all flu cases. A temperature of 100°F or higher for 3 to 4 days is associated with the H1N1 flu.

Coughing

A hacking, productive (mucus- producing) cough is often present with a cold.

A non-productive (non-mucus producing) cough is usually present with the H1N1 flu (sometimes referred to as dry cough).

Aches

Slight body aches and pains can be part of a cold.

Severe aches and pains are common with the H1N1 flu.

Stuffy Nose

Stuffy nose is commonly present with a cold and typically resolves spontaneously within a week.

Stuffy nose is not commonly present with the H1N1 flu.

Chills

Chills are uncommon with a cold.

60% of people who have the H1N1 flu experience chills.

Tiredness

Tiredness is fairly mild with a cold.

Tiredness is moderate to severe with the H1N1 flu.

Sneezing

Sneezing is commonly present with a cold.

Sneezing is not common with the H1N1 flu.

Sudden Symptoms

Cold symptoms tend to develop over a few days.

The H1N1 flu has a rapid onset within 3-6 hours. The flu hits hard and includes sudden symptoms like high fever, aches and pains.

Headache

A headache is fairly uncommon with a cold.

A headache is very common with the H1N1 flu, present in 80% of flu cases.

Sore Throat

Sore throat is commonly present with a cold.

Sore throat is not commonly present with the H1N1 flu.

Chest Discomfort

Chest discomfort is mild to moderate with a cold.

Chest discomfort is often severe with the H1N1 flu.

The only way to stop the spread of the epidemic is to spread the awareness.

TBFitness Reasons sleeping and waking up early quote

2009-09-21T18:31:00.000-04:00

Reasons for sleeping and waking up early.

Evening at 9 - 11pm: is the time for eliminating unnecessary/toxic chemicals (detoxification) from the antibody system (lymph nodes). This time duration should be spent by relaxing or listening to music. If during this time a housewife is still in an unrelaxed state such as washing the dishes or monitoring children doing their homework, this will have a negative impact on health.
Evening at 11pm - 1am: is the detoxification process in the liver, and ideally should be done in a deep sleep state.

Early morning 1 - 3am: detoxification process in the gall, also ideally done in a deep sleep state.

Early morning 3 - 5am: detoxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this time. Since the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not to interfere with toxin removal process.

Morning 5 - 7am: detoxification in the colon, you should empty your bowel.

Morning 7 - 9am: absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be earlier, before 6:30am, for those who are sick. Breakfast before 7:30am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still better to eat breakfast late until 9 - 10am rather than no meal at all.

Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals. Aside from that, midnight to 4:00 am is the time when the bone marrow produces blood. Therefore, have a good sleep and don't sleep late.

TBFitness post

2009-09-16T12:51:00.002-04:00

EATING FRUITS
It's long but very informative

Read this! It could save your life, or someone else's life.

We all think eating fruits means just buying fruits, cutting it and
just popping it into our mouths. It's not as easy as you think.. It's
important to know how and when to eat.

What is the correct way of eating fruits?

IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! FRUITS SHOULD BE EATEN ON
AN EMPTY STOMACH.

If you eat fruit like that, it will play a major role to detoxify your
system, supplying you with a great deal of energy for weight loss and
other life activities.

FRUIT IS THE MOST IMPORTANT FOOD.

Let's say you eat two slices of bread and then a slice of fruit. The
slice of fruit is ready to go straight through the stomach into the
intestines, but it is prevented from doing so.

In the meantime the whole meal rots and ferments and turns to acid.
The minute the fruit comes into contact with the food in the stomach
and digestive juices, the entire mass of food begins to spoil.

So please eat your fruits on an empty stomach or before your meals!
You have heard people complaining - every time I eat watermelon I
burp, when I eat durian my stomach bloats up, when I eat a banana I
feel like running to the toilet etc - actually all this will not arise
if you eat the fruit on an empty stomach. The fruit mixes with the
putrefying other food and produces gas and hence you will bloat!

Graying hair, balding, nervous outburst, and dark circles under the
eyes all these will not happen if you take fruits on an empty stomach.

There is no such thing as some fruits, like orange and lemon are
acidic, because all fruits become alkaline in our body, according to
Dr. Herbert Shelton who did research on this matter. If you have
mastered the correct way of eating fruits, you have the Secret of
beauty, longevity, health, energy, happiness and normal weight.

When you need to drink fruit juice - drink only fresh fruit juice, NOT
from the cans. Don't even drink juice that has been heated up.. Don't
eat cooked fruits because you don't get the nutrients at all. You only
get to taste. Cooking destroys all the vitamins.

But eating a whole fruit is better than drinking the juice. If you
should drink the juice, drink it mouthful by mouthful slowly, because
you must let it mix with your saliva before swallowing it. You can go
on a 3-day fruit fast to cleanse your body. Just eat fruits and drink
fruit juice throughout the 3 days and you will be surprised when your
friends tell you how radiant you look!

KIWI:

Tiny but mighty. This is a good source of potassium, magnesium,
vitamin E & fiber. Its vitamin C content is twice that of an orange.

APPLE:

An apple a day keeps the doctor away? Although an apple has a low
vitamin C content, it has antioxidants & flavonoids which enhances the
activity of vitamin C thereby helping to lower the risks of colon
cancer, heart attack & stroke.

STRAWBERRY:

Protective Fruit. Strawberries have the highest total antioxidant
power among major fruits & protect the body from cancer-causing, blood
vessel-clogging free radicals...

ORANGE :

Sweetest medicine. Taking 2-4 oranges a day may help keep colds away,
lower cholesterol, prevent & dissolve kidney stones as well as lessens
the risk of colon cancer.

WATERMELON:

Coolest thirst quencher. Composed of 92% water, it is also packed with
a giant dose of glutathione, which helps boost our immune system. They
are also a key source of lycopene - the cancer fighting oxidant. Other
nutrients found in watermelon are vitamin C & Potassium.

GUAVA & PAPAYA:

Top awards for vitamin C. They are the clear winners for their high
vitamin C content. Guava is also rich in fiber, which helps prevent
constipation. Papaya is rich in carotene; this is good for your eyes.

Drinking Cold water after a meal = Cancer! Can you believe this? For
those who like to drink cold water, this article is applicable to you.
It is nice to have a cup of cold drink after a meal. However, the cold
water will solidify the oily stuff that you have just consumed. It
will slow down the digestion. Once this 'sludge' reacts with the acid,
it will break down and be absorbed by the intestine faster than the
solid food. It will line the intestine. Very soon, this will turn into
fats and lead to cancer. It is best to drink hot soup,warm water or
warm beer after a meal.

A serious note about heart attacks HEART ATTACK PROCEDURE': (THIS IS
NOT A JOKE!) Women should know that not every heart attack symptom is
going to be the left arm hurting. Be aware of intense pain in the jaw
line... You may never have the first chest pain during the course of a
heart attack . Nausea and intense sweating are also common symptoms..
Sixty percent of people who have a heart attack while they are asleep
do not wake up.. Pain in the jaw can wake you from a sound sleep.
Let's be careful and be aware. The more we know the better chance we
could survive....

TBFitness closed for holidays

2009-08-19T11:55:00.005-04:00

TBFitness will be closed for holidays between AUG 20th to Sept 8th .We apologize for any inconvenience.

TBFitness Booth Camp Poster

2009-07-31T11:47:00.000-04:00

BOOTCAMP INVITATION

2009-07-16T10:01:00.000-04:00

Total Body Fitness and Wellness Studio is having a “Bring a Friend” bootcamp session on Tuesday July 21, at 7pm.. Participants in our current program will be able to bring a friend for one FREE session. Others are also welcome however spaces are limited. Those interested in participating will be selected to join us on a first come, first serve basis. A completed and signed consent and waiver form will be required prior to participation. The directions to the bootcamp are listed below.

Hello Bootcamp Participants!

Here are the directions and map link to the bootcamp. The directions start off from the studio address.

From: Total Body Fitness & Wellness, 3-1 Nelson Street W , Brampton , ON L6X CA

To: 127 Mill Street N , Brampton , ON L6X CA

DRIVING DIRECTIONS

--------------------------------------------------

A) 1 Nelson St W , Brampton , ON L6X CA

--------------------------------------------------

1. Start out going NORTH on MAIN ST N/PROVINCIAL ROUTE 10 toward MARKET SQUARE BLVD. (go 0.5 miles)

2. Turn LEFT onto LORNE AVE. (go 0.2 miles)

3. Turn RIGHT onto MILL ST N. (go 0.0 miles)

4. End at 127 Mill Street N Brampton , ON L6X

--------------------------------------------------

B) 127 Mill Street N , Brampton , ON L6X CA

--------------------------------------------------

>> TOTAL ESTIMATED TIME: 2 minutes | DISTANCE: 0.70 miles

To view your map, click on the link below or copy and paste it to your browser:

http://www.mapquest.com/mq/7-GiUl2g8hdgqS

***The park can be found through a cat walk in between house #127 and house #129***

Please make sure to bring your mats and 2 five pound dumbbells.

The next bootcamp program will start Tuesday, August 11th, 7 pm,

rain or shine!

Your instructor’s name is Nicole. We hope you enjoy your sessions. Please contact us if you have any concerns or comments. We value your feedback!

Sincerely,

Penny King

www.TotalBodyFitnessandWellness.com

Proud winner of “2009 Brampton Outstanding Business Achievement Award”

Voted #1 Start-Up Business of the Year 2008

2009 TBFitness BIGGEST WINNER CHAMPIONS

2009-07-11T13:57:00.000-04:00

Congratulations to the 2009 TBFitness BIGGEST WINNER fitness challenge champions. 1st prize valued at $550 Kyle E ;2nd prize valued at $270 Marcia R ;3rd prize valued at $85 Devoll B.Congratulations to the rest of the competitors on your own successes.

TBFitness post Weight Training vs Cardio and Dieting

2009-07-10T13:44:00.000-04:00

Strength training aids in weight loss by increasing muscle mass so that the body burns more calories even when at rest.

Intense strength training preserves lean body mass while assisting in long-term fat loss. People who lift weights and do other strength training exercises such as push-ups and squats may not lose pounds but they shed fat, and because muscle is more compact than fat, their bodies appear leaner, streamlined and toned even when they do not lose many pounds.
Female Weight Trainers
Women who weight train will not bulk up like men unless they have higher-than-average levels of testosterone or take steroids. Women do gain lean muscle but tend to actually look slimmer rather than bulkier when they lift weights because muscle is denser than the fat it replaces and takes up less space.
Permanent Weight Loss- Weight Training vs Dieting
Weight training is better for long-term weight loss than dieting. Dieters often regain their lost weight, whereas weight trainers seldom do. This is because eating fewer calories lowers the body’s metabolic rate, or the number of calories burned during various activities. As a result, after dieting for a while, it takes fewer calories to gain weight. Also, extreme dieters are usually low on energy because their bodies lack the fuel needed to exercise. As a result, they may lower their activity levels, which can also lead to weight gain in the long run.
Additionally, many diets can have adverse health consequences, whereas a good strength training program will enhance health and reduce the risk of injury and early death as a result of heart disease, stroke and cancer, as well as common causes of disability such as severe arthritis and osteoporosis. Also, dieting decreases muscle mass, which can make the body appear softer and flabbier, whereas weight training leads to a more firm appearance.
Increased Metabolism
Weight training enables you to burn more calories not only during your workouts but also in day-to-day life. Because muscle requires more calories than fat to maintain itself, those who weight train regularly burn more calories even while sitting at a desk, doing housework or digesting their food. Weight training can increase your metabolism by up to 15%.Weight training also creates metabolic changes (such as preventing insulin resistance) that assist in shedding abdominal fat.

Weight Training versus Cardio Exercise for Weight Loss
Cardio exercise such as aerobics, brisk walking, running, swimming and cycling promotes cardiovascular health. Those who engage in regular cardio exercise are less likely to die early or be disabled as a result of strokes and heart attacks.
Cardio exercise also helps with weight loss because it burns many calories in a short time. However, in the long run, strength training is better for weight loss because it causes people to burn extra calories not only during their workouts but also in their day-to-day activities.
Taking Things Slowly
Most people who are trying to lose weight seek fast results. However, those who lose weight too quickly are more likely to put it back on in the long run. Additionally, if you lose more than 3 pounds each week, up to half of the weight lost will be muscle, which can leave you looking flabby even if you become thinner. Not only will this compromise your health and detract from your physical appearance, but because you have less muscle, your metabolism will slow down, which means that it will take fewer calories to gain weight in the future.
The best way to lose weight is slowly and steadily, no more than 2 pounds per week, through a combination of exercise and reducing consumption of fats, sugars and simple carbohydrates. However, you should eat sufficient amounts of complex carbohydrates (whole grain breads and cereals, whole wheat pasta without cream sauce, brown rice, vegetables and fruits) to ensure that you have enough energy to work out. The body prefers to use carbohydrates as energizing fuel, whereas it stores fats in case food becomes scarce in the future (an unlikely scenario for most people in North America).
Exercise Frequency for Weight Loss
To lose weight, you should exercise between 60 and 90 minutes each day. Two to three days a week, workouts should include weight training or some other type of strength training (push-ups, sit-ups, leg lifts, squats, chin-ups, work with resistance bands, etc.). Exercise on other days can be any type of cardio you enjoy, including cycling, running, brisk walking, hiking, swimming, playing high-intensity sports (i.e., tennis, soccer, hockey, etc.) or working out on cardio machines at the gym.

TBFitness Quote Making Exercise and Hypoglycemia work together

2009-06-30T13:22:00.000-04:00

The diagnosis makes diabetes a reality for you. With diabetes, experiencing hypoglycemia is usually a risk. Because you’re a diabetic, you must be extra cautious when it comes to what you eat…and how much you exercise. Is there a way to make exercise a regular part of your life without giving hypoglycemia an equally permanent status in your life as well?

Read on and find the answer to that question as well as more valuable information about hypoglycemia and exercise.

Can Exercise Cause Hypoglycemia? YES, but not all the time.

When you exercise for an unusually long time, and you neglect replenishing your glucose production by eating, you’re making yourself increasingly vulnerable to hypoglycemia.

Can You Still Exercise If You Have Diabetes and Hypoglycemia?

Fortunately, we can give you another YES for this question. As long as you observe proper precautions, there’s no reason for you to give up exercising completely.

Firstly, always check your blood glucose. Don’t be lazy about this. Knowing your blood glucose count will help you more accurately estimate just how many minutes you can exercise continuously before you have to eat once more. Your doctor will inform you at what particular level is it considered safe for you to exercise.

If you find out that your glucose level is too high or low, refrain from exercise for the time being. Eat more or less until your glucose level goes back to normal.

Always have little protein snacks with you to ensure that there’s food to grab during emergencies – and yes, hypoglycemia is one of those emergencies.

Avoid exercising in places or settings that have temperatures at the extreme. It can either be too hot or too cold. Both are not beneficial for your health. In such temperatures, your body is unable to absorb insulin properly – and that’s bad news for diabetics, as all of you may already know.

How Will I Know If I’m at Risk of Having Hypoglycemia?

Hypoglycemia’s a silent killer; the symptoms appear gradually, so one moment, you’re feeling great at the treadmill, but the next moment, you’re gasping for a sugar rush. That’s the bad news.

Here’s the good news. Even if the symptoms are subtle, hypoglycemia’s a well-researched and much-studied condition, so most symptoms, if not all, have already been identified. The only thing you should know then is memorize the symptoms. Knowing them will give you enough warning to successfully prevent hypoglycemia from cutting your workout short.

Symptoms of Hypoglycemia:

Growling Stomach – Hunger is the top indication that you’re about to experience hypoglycemia. Rule number one, people: don’t exercise if your stomach isn’t partially full, especially if you’re diabetic as well!

Change in Heartbeat Rate – No, a change in your heartbeat rate isn’t an indication that you’re falling in or out of love. Possibly, if the change happens while you’re sweating it out in the gym, it could be an indication that you’re suffering from hypoglycemia.

Getting Wet – If your clothes end up clinging to your skin too early, it means you’re sweating more profusely than usual. Again, that’s an indication of hypoglycemia.

Other Tips for Exercising

Never start a new exercise routine without having it evaluated by your physician first. Always wear the proper attire, especially when it comes to footwear – socks and shoes – because they’re the most vulnerable part of your body right now. Drink lots of water before, during, and after your workout. Lastly, have fun but keep safe while exercising!

TBFitness quote 7 Don'ts After a Meal

2009-06-22T19:58:00.001-04:00

Don't smoke - Experiment from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).

Don't eat fruits immediately - Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1 hr before meal.

Don't drink tea - Because tea leaves contain a high content of acid. This substance will cause the Protein content in the food we consume to be hardened thus difficult to digest.

Don't loosen your belt - Loosening the belt after a meal will easily cause the intestine to be twisted and blocked.

Don't bathe - Bathing will cause the increase of blood flow to the hands, legs & body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.

Don't walk about - People always say that after a meal walk a hundred steps and you will live till 99. In actuality this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.

Don't sleep immediately - The food we intake will not be able to digest properly. Thus will lead to gastric & infection in our intestine.

Posted by TBfitness

TBFitness Monday Quote

2009-06-08T12:01:00.002-04:00

Honey and Weight Loss: How are the Two Connected?

honey and weight lossHoney and weight loss are often associated. Why is honey a smarter choice than table sugar if you are watching your weight and what you eat?

Refined dietary sugars lack minerals and vitamins and are often called empty calories. They draw upon the body's nutrients to be metabolized into the system, and when these nutrients are depleted, metabolizing of cholesterol and fatty acid is impeded, contributing to higher cholesterol and promoting obesity due to higher fatty acid on the organs and tissues. The good news is that honey, a natural sweetener, on the other hand, contains 22 amino acids and a variety of minerals essential for its metabolism and hence is helpful in preventing obesity. It is believed that drinking lemon juice with a little honey the first thing in the morning is an effective anti cellulite treatment as it helps to increase body metabolism. If you are determined to shed weight and speed up your sluggish metabolism, try this honey and lemon diet tip. If you like, another very popular recipe associated with honey and weight loss is a drink that uses honey and cinnamon as ingredients. Many people have found this home remedy very effective in losing pounds. The steps are easy: Dissolve half a teaspoon of cinnamon powder (or ground cinnamon) in a cup of boiling water. Stir the mixture and cover for half an hour. Filter away any big particles and add a teaspoon of honey. Take it in the morning with an empty stomach about half an hour before breakfast.

For people who tend to overeat or feel discomfort in the stomach after meals, honey can be taken for better digestion. Honey is a simple carbohydrate that one safely take during fasting because it contains easily digested sugars. Foods that are rich in sugars or complexes of sugars are carbohydrates. How the sugars are arranged will determine whether we call a food a source of simple or complex carbohydrates. When sugars are bound into rows, as they are in starches such as whole grains and legumes, they are called complex carbohydrates. It takes the body much longer to digest the sugar from a complex carbohydrate.

The latest theory based on the hibernation diet also builds a link between fructose-rich honey and weight loss. It suggests taking a generous spoonful or two of honey at night, either as a warm drink or straight from the jar, and promises to help us sleep and lose weight at the same time by fuelling the liver, speeding up fat-burning metabolism and easing stress hormones.

And if you are considering artificial sugar or sweetener like Aspartame to help you lose weight, you are putting yourself completely on the wrong track. It might get you off from a few calories but it gives you a bunch of other serious health problems.

TBFitness Award Video

2009-06-04T11:03:00.002-04:00

TBFitness Why Healthy Food Matters

2009-06-01T10:19:00.001-04:00

Why Health Food Matters and Makes a Difference

Some of my friends say that they would rather not know anything about health food and how exactly they are eating because ignorance is bliss and enjoying food is more important than anything else. But I feel that knowledge is power, that drives me to read and understand what healthy eating is all about, why some people become so interested in health food, and what convicts people want to change their lifestyle. Knowing what is good to eat helps you plan your diet more wisely and safeguard what is most important, your health. Here, I have put together four most talked about topics in healthy eating and health food: Fats, Meat, Fiber, and Sugar. If you never know these facts before, perhaps they would change your whole perspective about eating right, just as it had for me. food pyramid image
1. Meat for Strength
Meat may not exactly be called a health food but it provides us many micronutrients such as vitamin B12, calcium, and vitamin that a growing body needs and is a major source of protein. For instance beef contains highly absorbable trace minerals like iron, zinc, and manganese. Poultry and seafood contribute vitamin B6, and pork is a rich source of thiamine. However, meat and poultry contain quite a bit of fat, and about one-third of that fat is saturated. Saturated fatty acid in the diet has been shown to be positively correlated with total blood cholesterol levels, cholesterol levels, and negatively correlated with (beneficial) HDL cholesterol levels. Saturated fat intake is at least as closely related to arterial clotting. A high intake of animal fat may increase the risk of a number of cancers, including cancer of the colon, breast, prostate and pancreas. I used to care nothing about health food and crave for meat because of its taste and even insisted that I have meat for every meal. But after having learnt so much about healthy diet, I wouldn’t dare shout “long life to all meat-lovers!” like I had so blatantly done it in the past.

I realize that eating grilled or barbecued meat, or seafood also exposes us to carcinogens called heterocyclic amines (HCAs). These health hazardous substances form on foods as they cook on open flame or under the high heat of the grill, regardless of whether or not char is formed. Also, it’s interesting to note that when fat drips onto the heat source, it creates flare-ups and smoke which then deposits on the food yet another group of carcinogens, called polycyclic aromatic hydrocarbons (PAHs).

One way to avoid these carcinogens and still enjoy grilled meats as health food is to put them under foil wraps before putting them on the fire. In addition, the food gets the aroma of grill, especially if you leave the top loosely sealed. Baking and roasting are healthier cooking methods. They are less likely to produce HCAs as the cooking temperature is lower, and cooking with liquid (boiling, steaming, poaching, stewing, etc) generates no HCAs.

2. Fiber for Digestion
Dietary fiber is found in plant foods, namely cereals, beans, peas, wheat, fruits and vegetables, and is the magic ingredient which helps maintains our digestive system in perfect shape. It’s made up of the indigestible parts or compounds of the plant that pass relatively unchanged through our stomach and intestines, although bacteria in the large intestine can partly digest fiber through fermentation. Fiber slows down the rate of digestion of food, leading to a more gradual emptying of the food from the stomach into the small intestine. This basically means food gets digested sooner, and the indigestible bits, including the fiber, are moved out faster. Healthy digestion contributes to lower weight and increased health, which means less risk of getting many of the modern diseases such as colon disease and even diabetes. By slowing stomach emptying, fiber helps avoid the situation where the body has to produce large quantities of insulin (as a result of repeated rapid release of glucose into the intestine). This in turn helps protect against diabetes. A high fiber diet is even more important for older people as our digestive system slows down with age.

Fiber is also known to absorb water to become lighter, bulkier and easier to move along. This is why it helps prevent constipation. When it absorbs water in the stomach, it gives that feeling of fullness and therefore lessening the amount of food consumed. Thus, don't forget to drink plenty of water throughout the day, so that the fiber you eat can swell to be as light as possible.

3. Good Fats Makes the Difference
"Eat low-fat, low-cholesterol health food" is a very common advice given to me. But what really matters is the type of fat in the diet. Remember, not all fats are created equal. What’s clear is bad fats, meaning saturated and trans fats, pose risk to health while good fats, meaning monounsaturated and polyunsaturated fats, lower the risk. (Some of you might have heard of the Atkins diet, which opposes the consumption of trans fat, but interestingly advocates a considerable amount of saturated fats as part of the diet for weight loss.)

The key in getting health food is substituting good fats for bad fats. Saturated fats are found in animal products like meat, seafood, whole-milk dairy products (cheese, milk, and ice cream), poultry skin, and egg yolks and dairy. Some plant foods are also high in saturated fats, including coconut and coconut oil, palm oil, and palm kernel oil. Saturated fats raise total blood cholesterol levels more than dietary cholesterol because they tend to boost both good HDL and bad LDL cholesterol. Trans-fats are found in commercially prepared baked goods, margarines, snack foods, fried snack foods like French fries and onion rings, processed foods, and margarine; many of them are produced by heating liquid vegetable oils in the presence of hydrogen. This process is known as hydrogenation. The more hydrogenated an oil is, the harder it will be at room temperature. For example, soft margarine is less hydrogenated and so has fewer trans fats than a stick margarine. Trans fats are even worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL.

Good sources of healthy unsaturated fats are found in health food products derived from plant sources and fatty fish such as salmon. The two main categories are polyunsaturated fats found in high concentrations in sunflower, corn, and soybean oils and monounsaturated fats, which are found in high concentrations in canola, peanut, and Mediterranean diet's favourite - olive oils. These healthy fats not only improve cholesterol levels but also protect the heart.

4. Sweets for Pleasure
Almost every food we eat contains sugar. It’s better to enjoy a really extravagant dessert once in a while than to fill your daily diet with "fat-free" sugary treats which are basically empty calories and devoid of nutritional benefits. Other than table sugar, watch out for other forms of sugar, especially those words ending with “ol” or “ose”. Consuming sugarless artificial sweeteners in so called health food may be more damaging than helpful to our health.

In order to keep the amount of sugar floating through your blood vessels at around a teaspoon, your body releases insulin whenever you eat foods that result in sugar entering your blood stream. Most carbohydrates fit this category. Sugar, most sweeteners, grains, cookies, soft drinks, pastries, cakes, pasta, and starchy vegetables like potatoes all lead to a release of sugar into your blood stream. Insulin works by stimulating your cells to sponge up this excess sugar out of your blood stream. Once inside your cells, sugar is used for energy, with any excess amount being converted to fat tissue. Excess insulin is known to cause weight gain due to storage of fat and sodium retention which leads to holding excess water and high blood pressure.

Reduce your intake of sugar and all foods that contain sugar. Some of the most concentrated sources of sugar are soda, cookies, chocolate bars, donuts, pastries, ice cream, and ketchup. Avoid sweeteners like molasses, corn syrup, high fructose corn syrup, and maple syrup, and replace table sugar (be it white sugar or brown sugar) in your beverage, cooking and baking with natural sweeteners such as honey. Do activities and exercises that build or maintain your muscles. Muscle tissue acts as a storage site for extra sugar. The more muscle tissue you have, the better you can regulate your blood sugar and insulin levels.

Health food really matters.

"The Doctor of the Future Will Give No Medicine, Yet Will Interest His Patients in the Care of the Human Frame, in Diet, and the Cause and Prevention of Disease." - Thomas Edison

TBFitness quote TO SPEED UP YOUR METABOLISM DON,T DO THE FOLLOWING

2009-05-29T16:01:00.000-04:00

10 Ways to Slow Down your Metabolism!

Most obese people have a trouble with metabolism. I am not sure how many of them actually know at which point in time they start to make the wrong choices in their diet and lifestyle and how they get messed up in the kind of health issues they face today.

Well, here are 10 things we should strive not to do, if we are serious about keeping ourselves in the pink of health, or if we know the importance of keeping up our metabolism, which is basically about how our body uses the food we eat, by bringing about chemical reactions in the body to convert the food into energy.
1. No time and appetite for breakfast!

It’s popularly believed that breakfast is the most important meal of the day. However, for one reason or another, many of us still have the habit of skipping breakfast. Many dieticians believe that people who eat breakfast are more successful in losing weight. And studies have found there is for both adults and children a correlation between eating breakfast and learning ability, attention span, and general well-being. Eating a good breakfast fuels the body and sets the tone right for the rest of the day; it jumpstarts our metabolic activities and bring the body into a calorie-burning mode to burn the most calories possible. Furthermore, skipping breakfast increases the likelihood of bingeing on whatever food is available when those hunger pangs finally hit during lunch time. So, have a healthy combo of carbohydrates, protein and fat for breakfast, but dodge all the sugar coated donuts, croissants and cereals.
2. Pursue crash diets, and starve yourself!

Our body is smarter than many of us actually realise. We humans are designed with a survival mechanism, such that when we starve ourselves by skipping meals or going on a crash diet, our body metabolism automatically drop to conserve energy and becomes more efficient in storing what we eat as fat. And for those who have gone on very brief fasts or dieting plans, you probably know that the initial weight loss is basically water and muscle tissue and not fat. A popular tip is: Eat three nutritious meals in smaller portions and eat healthy snacks in between the meals. It’s theorised that by eating more meals with smaller portions you will not feel as hungry or deprived in between meals. This prevents our body from going on 'starvation mode' and trying to hold on to calories. Having frequent meals keep your body from storing as many calories as it senses a steady supply of food.
3. Stop all forms of exercise!

One of the best ways to slow down your metabolism is to put away all exercise programs, avoid walking, spent time watching TV, and do couch-slouching the whole day. The more sedentary you are, the more body fat you will carry. 60-65% of calories we eat are used to support our bodily functions and keep us alive, 10% is used in processing and digesting food, and a significant 25% goes to support our physical activities. You can learn how to stoke your metabolism by exercising, increasing the amount and intensity of your physical activities, getting aquainted with resistance exercises such as swimming and cycling, and using up stored fat in the process. This will not only normalizes sleep and metabolism, it also increases working capacity, vitality, and rises mood.
4. Come on, only bodybuilders and weight trainers need to build muscles!

I am not taking about building six-pack abs. But if you think the topic of muscle building is only relevant to professional bodybuilders, you have got it all wrong. Muscles are ‘metabolically active’; they burn more calories than other body tissue and increase our ability to burn fat more efficiently. Exercises like weight-lifting can raise our heart rate and boost our resting metabolic rate for hours as muscles burn to calories to recover and repair. Remember, if you don’t use your muscles, your body gets rid of them.
5. Who fancy eating vegetables and fruits!

vegetables and fruits imageHigh-fibre carbohydrates like beans, fruit, vegetables, cereals, legumes, and whole grains gives your thermic metabolism a boost. They take longer to digest, and therefore help burn more calories compared to simple carbohydrates. Fibre also prolongs the feeling of satiety. Hence, to satisfy your hunger with fewer calories, eat more high fibre carbohydrates.
6. Eat as much processed foods as possible!

Processed foods such as flour no longer require the body to extract the fibre and nutrients, and to break down into tiny units for absorption into the blood. The body digests them quickly, burning fewer calories in the process as a result. Also, processed foods like sausages and ham are often outrageously high in fat and salt content. The natural enzymes produced by our bodies to help metabolize foods are outnumbered by the amount of processed foods that we out into our system, the result is a slow metabolism and consequently, weight gain.
7. Glorious high-fat diet!
high fibre cereal imageYou have to know these two facts: 1) Fat is the most concentrated (energy-dense) source of calories (nine calories per gram of fat compared with four calories per gram for protein and carbohydrates) and 2) Fat is a lot more difficult for your body to break down than carbohydrates or protein. By following a high-fat diet, you are forcing the body to slow down and burn fewer calories, and putting yourself at many health risks such as heart diseases, diabetes.

8. Deprive yourself of sleep

We are well aware that sleep restores, rejuvenates and energizes our body and mind. Lack of sleep retards our body ability to perform metabolic functions such as breaking down carbohydrates and producing hormones. The power of quality sleep can perhaps be very well described in the Hibernation Theory which argues convincingly for the proper fuelling of the liver through diet to achieve optimal repair of the body system during sleep, and has taken this world by surprise in a making a powerful connection between poor sleep and obesity.
9. Stress yourself out!

Our body releases a chemical called cortisol when we experience stress. This constitutes a hormonal signal to the fat cells in the abdomen to store as much fat as possible, leading to weight gain over the long run. The metabolic imbalance created by stress explains why some people tend to indulge in food excessively when they are under stress as their appetite increases, while others find it so hard to achieve a breakthrough in their dieting program.
10. Hate drinking water!

Dehydration can contribute to an inefficient metabolism by affecting our body temperature. When dehydrated, our body temperature drops slightly, causing the body to store fat as a way to help raise or maintain our temperature. Not drinking enough water will slow down your metabolism, speed up aging, reduce resistance to disease, and reduce muscle recovery after exercise. To avoid this metabolic pitfall, have lots of fluid throughout the day. Green tea, a beverage brimming with antioxidants, is an excellent metabolic stimulant. Its extract is commonly used as an ingredient in many digestion and weight loss pills. Lastly, never indulge in drinking artificially-sweetened drinks and caffeinated, carbonated HFCS drinks, which contain an unbelievable amount of refined sugar that disposes the consumer to great health disasters, including the metabolism disorder of carbohydrates, namely, diabetes.

TBFitness wins 2009 Brampton Outstanding Business Achievement Award

2009-05-14T15:12:00.002-04:00

Click on image to inlarge

TBFitness Food Drive

2009-05-14T12:01:00.000-04:00

Thanks to all of the clients at Total Body Fitness & Wellness Studio who contributed to our April Special Food Drive . Staff from Total Body Fitness & Wellness Studio delivered more than 200 non-perishable food items to the Saint-Louise Outreach Centre located right here in Brampton. Way to help out our community!

TOTAL BODY FITNESS BOOT CAMP LEVEL 1 click on image to enlarge

2009-04-28T11:28:00.002-04:00

TBFitness is now on Facebook

2009-04-21T13:42:00.004-04:00

Join Total Body Fitness & wellness studio Facebook group and get all the latest news and fitness tips. You can find me by name or email Ian king or plyofitness@rogers.com

Valuable info about Bananas

2009-04-06T16:13:00.000-04:00

A professor at CCNY for a physiological psych class told his class
about bananas.� He said the expression 'going bananas' is
from the effects of bananas on the brain.� Read on:
�
Never, put your banana in the refrigerator !!!
This is interesting.��After reading this, you'll never look at a
banana in the same way again.� Bananas contain three
natural sugars - sucrose, fructose and glucose
combined with fiber.
A banana gives an instant, sustained and substantial boost of energy.
Research has proven that just two bananas provide enough energy
for a strenuous 90-minute workout. No wonder the banana is the
number one fruit with the world's leading athletes.
But energy isn't the only way a banana can help us keep fit.�It can also
help overcome or prevent a substantial number of illnesses and
conditions, making it a must to add to our daily diet.
blood pressure and stroke.

Brain Power:�200 students at a Twickenham (Middlesex) school
( England ) were helped through their exams this year by eating
bananas at breakfast, break, and lunch in a bid to boost
their brain power. Research has shown that the
potassium-packed fruit can assist learning
by making pupils more alert.
Constipation:�High in fiber, including bananas in the diet can help
restore normal bowel action, helping to overcome the problem
without resorting to laxatives.
Hangovers:�One of the quickest�ways of curing a hangover is to
make a banana milkshake, sweetened with honey. The banana
calms the stomach and, with the help of the honey, builds up
depleted blood sugar levels, while the milk soothes and
re-hydrates your system.
Heartburn:�Bananas have a natural antacid effect in the body,
so if you suffer from heartburn, try eating a banana
for soothing relief.
Morning Sickness:�Snacking on bananas between meals helps
to keep blood sugar levels up and avoid morning sickness.
Mosquito bites:�Before reaching for the insect bite cream, try
rubbing the affected area with the inside of a banana skin. Many
people find it amazingly successful at reducing swelling
and irritation.
Nerves:�Bananas are high in B vitamins that help calm the
nervous system.

Overweight�and at work? Studies at the�Institute�of�Psychology�in
Austria�found pressure at work leads to gorging on comfort food like
chocolate and chips. Looking at 5,000 hospital patients,
researchers found the most obese were more likely to
be in high-pressure jobs. The report concluded that,
to avoid panic-induced food cravings, we need to
control our blood sugar levels by snacking on
high carbohydrate foods every two hours
to keep levels steady.
Ulcers:�The banana is used as the dietary food against intestinal
disorders because of its soft texture and smoothness. It is the
only raw fruit that can be eaten without distress in
over-chronicler cases. It also neutralizes
over-acidity and reduces irritation by
coating the lining of the stomach.
Temperature control:�Many other cultures see bananas as a
'cooling' fruit that can lower both the physical and emotional
temperature of expectant mothers. In�Thailand, for
example, pregnant women eat bananas to ensure
their baby is born with a cool temperature.
Seasonal Affective Disorder (SAD):�Bananas can help
SAD sufferers because they contain the natural mood
enhancer tryptophan.
Smoking & Tobacco Use:�Bananas can also help people trying
to give up smoking. The B6, B12 they contain, as well as the
potassium and magnesium found in them, help the body
recover from the effects of nicotine withdrawal.
Stress:�Potassium is a vital mineral, which helps normalize the
heartbeat, sends oxygen to the brain and regulates your body's
water balance. When we are stressed, our metabolic rate
rises, thereby reducing our potassium levels. These
can be rebalanced with the help of a
high-potassium banana snack.
Strokes:�According to research in The New England Journal of
Medicine, eating bananas as part of a regular diet can cut the
risk of death by strokes by as much as 40�percent.
Warts:�Those keen on natural alternatives swear that if you want
to kill off a wart, take a piece of banana skin and place it on the
wart, with the yellow side out. Carefully hold the skin in place
with a plaster or surgical tape!
So, a banana really is a natural remedy for many ills. When you compare
it to an apple, it has four times the protein, twice the carbohydrate,
three times the phosphorus, five times the vitamin A and iron, and
twice the other vitamins and minerals. It is also rich in potassium
and is one of the best value foods around. So maybe its time to
change that well-known phrase so that we say, 'A banana a
day keeps the doctor away!'
PASS IT ON TO YOUR�FRIENDS
PS: Bananas must be the reason monkeys are so happy all the time!
I will add one more�here; want a quick shine on our shoes?? Take
the INSIDE of the banana skin, and rub directly on the shoe ...
polish with dry cloth. Amazing fruit�!!!

Receive 5% off the purchase of any personal training package or gift certificate at Total Body Fitness & Wellness Studio for the entire month of April

2009-03-30T16:23:00.001-04:00

Receive 5% off the purchase of any personal training package or gift certificate at Total Body Fitness & Wellness Studio for the entire month of April when you donate 10 or more non-perishable food items to our food drive.
Offer expires April 30, 2009. Offer open to new and existing clients.

Receive one 45 minute session and one fitness assessment FREE when you donate 10 or more non-perishable food items to our food drive.
Offer expires April 30, 2009. Offer open to new clients only.

totalbodyfitness quote of the week

2009-03-20T11:08:00.000-04:00

Its not nice to be important. Its important to be nice

" Perseverance, discipline, and intensity reign supreme on every champion's resume."

2009-03-12T12:11:00.001-04:00

EatRight Ontario was introduced in support of the Government of Ontario’s goal to improve the health of individuals and communities in Ontario, and provides advice on daily food choices that will help you live well and stay healthy. This service provides easy-to-use nutrition information from Registered Dietitians to make healthier food choices easier for you. Dietitians of Canada and the Ministry of Health Promotion are working together to give the people of Ontario more ways to connect with a Registered Dietitian and get trusted advice on healthy eating AT NO COST!

Here are the three easy ways to reach a Registered Dietitian:

· Visit the website for articles, tips and recipes at www.Ontario.ca/EatRight

· Email the Ask a Dietitian service http://www.eatrightontario.ca/en/Askadietitian.aspx

· Call this toll-free number: 1-877-510-510-2

The service is available to all residents of Ontario, and is available Monday to Friday 9am-5pm ET, with evening hours Tuesday and Thursday to 9 pm ET. Outside these hours you can leave a voice mail message and a Registered Dietitian will return your call the next business day. You can call as often as you like as there are no limits to how many times you can call or email the service.

Compliment your workouts at Total Body Fitness with a healthy eating plan to achieve maximum results!

Total Body Fitness Motivational Quote of the Week:

2009-03-12T09:45:00.002-04:00

" Perseverance, discipline, and intensity reign supreme on every champion's resume."

Brampton Outstanding Business Achievement Award

2009-03-03T09:52:00.000-05:00

Total Body Fitness & Wellness Studio is up for another award!!! After recently winning Brampton’s Start-Up Business of the Year Award, Total Body Fitness & Wellness Studio is proud to be nominated for Brampton’s Outstanding Business Achievement Award. As finalists, owners Ian and Penny King will be attending the awards ceremony being held on May 12, 2009. Thank you to all of the loyal clients who have helped make Total Body Fitness & Wellness Studio such a success.

Boot Camp PLYOMETRICS

2009-02-25T15:36:00.004-05:00

Toal Body Fitness will be running Boot Camp PLYOMETRIC style classes outdoors in late spring.Keep checking for more details.

Start-Up Business of the Year Award Winner

2009-01-04T14:55:00.004-05:00

Total Body Fitness & Wellness Studio is proud to announce its most recent achievement in winning Brampton's Start-Up Business of the Year Award for 2008. The competition was put on by Shoppers World in partnership with Small Business Enterprise on Queen St. in Brampton. New businesses having started in 2007 or 2008 were eligible to apply for this most prestigious award. An independent panel of judges reviewed entries, interviewed finalists to select the winning business to be the recipient of this award. Since winning this award, Total Body Fitness & Wellness Studio continues to reach its goal of becoming Brampton's top private fitness studio.

Soccer Boot Camp

2008-06-10T22:04:00.006-04:00

Total Body Fitness & Wellness will be starting its soccer boot camp soon. All you soccer players out there, come join us and get fit for soccer. Challenge yourself with this fun and effective way to improve your physical performance. Teams are welcome. Call or e-mail us now to reserve your spot. Spaces are limited.

For more details about our Certified Sports Conditioning Instructor visit our website at www.totalbodyfitnessandwellness.com
For group or personal rates call (905) 463-2013

TBFW presents its brand new website

2008-04-12T17:35:00.007-04:00

Total Body Fitness and Wellness presents its brand new Website at http://www.totalbodyfitnessandwellness.com/.

The page was built by the Sheridan College Interactive Multimedia students:

Karen Li
Sunil John
Carlos Ruano
Corey McDonald
William Whitman

Total Body Fitness and Wellness opens its News Blog

2008-04-12T17:24:00.002-04:00

The Company

With a variety of fitness exercises and tools including free weights, medicine balls, bosu balls, smith machine and many more, we provide you with different styles of working out. This way we will continue to challenge and educate you to avoid boredom and reaching a plateau. Our unique training method focuses on incorporating a cardio workout within the weight training routine. We want to ensure your total body health and well-being. Our high quality and effective methods of training, will help you be strong and healthful, balanced and stable, will help you build muscle, burn calories, and rapidly increase strength and endurance.

* No membership fees
* Sports specific training
* Customized workout programs
* Exclusive/private facility
* Seniors training
* Core training
* Flexible payment schedules
* Corporate training
* Seasonal boot camp

Why a Private Studio?

If you've ever trained in a conventional health club or gym, you know how distracting your environment can be. Weights bang. Music blares. Spandex flashes in the background. Even in a home gym, interruptions are unavoidable. At Total Body Fitness & Wellness Studio, we believe that a private environment is essential for effective communication between you and your trainer. At a private studio, you don't compete with anyone else for the trainer's attention or the use of the top-of-the-line equipment. There is no time wasted waiting to use machines or equipment, which means shorter yet more effective workouts. You will find it much easier to focus on yourself, and with the trainer's one on one help, get all the attention and expertise you deserve. Plus, at Total Body Fitness & Wellness, you can play your own music.

Services

Maximum Results, Minimum Time!

At Total Body Fitness & Wellness Studio, we assure you the latest in effective exercise science. Our system assures your results, our personal touch sets us apart. Whether it's helping you understand the precise focus of an exercise, identifying factors in your life that may impede your progress, or accommodating your busy schedule, we're focused solely on your concerns. Gift Certificates Available.

About The Trainer: Ian King

Ian King is a certified, insured trainer with extensive experience in sports specific training and core workouts. Having worked as a volunteer firefighter in the city of Brampton, a youth outreach volunteer and a youth soccer coach, Ian knows how to relate to and help different types of people of all age groups. He's Brampton's top fitness professional.

*Certified Personal Trainer

*Certified Sports Injury Specialist

*Certified Sports Conditioning Instructor

For more information, visit our Website: http://www.totalbodyfitnessandwellness.com/