I knew sitting all day is BAD, but this is alarming.  Look at the picture in the article!  My question is how you can take a stand in an office space where everyone sits all day?

http://mdfwellness.com/why-take-a-stand/?goback=%2Egde_2375336_member_199811502#.UOBwx2_BFQM

That is the reason I went into this field!   There are always new products and new theories in the fitness industry.  I found it fascinating!

Like Barefoot, Only Better?

Love this quote!

"The great man is he who does not lose his childlike heart."
– Mencius!

If drinking is your thing, check out these tips!

If you are going to drink, my recommendation is wine. Although alcohol poses a breast cancer risk, one study showed that women who had an occasional glass of wine (one or less a day) increased their risk by only 7 percent. When you consider that moderate consumption of red wine is also associated with a reduced risk of heart disease, that increased risk might not seem so bad. However, if you have a family history of breast cancer, or other risk factors, talk to your doctor about what's best for you.

If wine isn't your thing, you might occasionally go with clear alcohols. They’re not as good a choice as wine, but I'd rather you choose them than dark-colored alcohols. Have a vodka and soda water with lime, or a tequila shot (careful, don't go nuts with these!). Be creative. But ladies: BEWARE the fruity Barbie drinks! They can add up to 1,000 calories each — and only pansies drink that stuff, anyway.

Whatever you do, remember the golden rule: Watch your calories. Count the alcohol you consume in your daily calorie allowance, and try not to have more than one drink a day or four drinks a week.

Continuing with the topic on alcohol: 

Unfortunately, when you’re trying to lose weight, alcohol is the enemy for a number of reasons:
1. Alcohol is really just a ton of empty calories.
2. It releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth.
3. It weakens your willpower and inhibition — one minute you're at happy hour, the next you're at the all-night diner ordering the bacon cheeseburger with fries and a vanilla shake.

Now, don't get me wrong — I LOVE my red wine, and I enjoy my mixed drinks. But those things should be enjoyed once you're in maintenance mode, not while you're trying to lose weight. If you must give in to temptation, do so with extreme caution.

Stay tune cause you don't want to miss these tips, especially in this holiday season!

Interesting stats on holiday drinking.  I do believe that drinking, just like eating, is part of holiday celebration.  But be mindful of what and how much you drink and how that may affect others(drinking and driving) and how that may affect your waistline (I just add more gym time!).

http://www.everydayhealth.com/healthy-living/1213/americas-holiday-alcohol-binge-2221.aspx?xid=nl_EverydayHealthSkinandBeauty_20121217

How to get killers Abs - Advanced

Extended Plank
(advanced)
Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 3 inches in front of your head). This variation places much greater emphasis and concentration on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.

Contact us if you want a professional and personalized help to get your goals faster and maintain your goals. We have great holiday specials!

http://www.fitnessgrace.com/Personal-Training-Vancouver/Personal-Training-Vancouver-Fitness-Grace-Services.htm

How to get killers Abs - intermediate

How to get killers Abs - intermediate

Plank Twists
(intermediate)
Start in plank position on your hands. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques.

Contact us if you want a professional and personalized help to get your goals faster and maintain your goals. We have great holiday specials!

http://www.fitnessgrace.com/Vancouver-Personal-Trainer/Vancouver-Personal-Trainer-Contact-Fitness-Grace.htm

Get Killers Abs

How to get killers Abs, try these moves!

Everybody wants defined abs. Good thing there are so many different abdominal exercises to choose from — you'll never get bored as you work your way toward washboard abs!

Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis.

Basic Plank
(beginner)
Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!

An easier version is to be on your elbow instead of your palms, and make sure your core is tight! 

I will reveal the harder versions in the next few days!  Keep working and progressing!

Contact us if you want a professional and personalized help to get your goals faster and maintain your goals.  We have great holiday specials!

Get Killers Abs

Interesting insight from Landmark.

http://landmarkinsights.com/2012/11/when-old-frames-stop-defining-who-we-are-2/

Vitamin E

Every Vitamin has its place in a well balanced lifestyle.

http://dietfit4you.blogspot.ca/2012/11/vitamin-e-and-your-body.html?goback=.gde_138514_member_190478308#.ULeIjqzBFQM

"Great things are not done by impulse, but by a series of small things brought together."
– Vincent van Gogh

This is so true to weight loss.  I always tell my clients small changes done consistently work.  Impulsive diet doesn't work, and impulsive exercises doesn't work either!

Best foods for your skin

http://www.dailyglow.com/the-best-foods-for-your-skin.html?xid=nl_EverydayHealthSkinandBeauty_20121123

Holiday SPECIAL

Holiday is almost a month away!  with office Christmas party, social gathering, family reunion, you feel  you have the license to eat and let the New Year's resolution take care of the consequences.

Well, do you know 6 out 10 people gain weight over the holidays and never take it off?!  So why wait until the new year? Beat the crowd and get a head start on your weight loss! Join us to get a head start and beat the trend!

http://www.fitnessgrace.com/Personal-Training-Vancouver/Personal-Training-Vancouver-Special-Fitness-Grace.htm

5 essentials you need to know

Dr. Andrew Weil is one of the most respected holistic doctors in the world. I love his restaurant True Food where he offers organic and delicious food with very reasonable price!

Dr. Weil shares his 5 essentials you need to know with Dr. Oz.

http://watch.ctv.ca/#clip807396

"A life of reaction is a life of slavery, intellectually and spiritually. One must fight for a life of action, not reaction."
– Rita Mae Brown

Breakfast, sleep, hydration on weight loss

A great article about breakfast, sleep, hydration on weight loss.

http://www.everydayhealth.com/sleep/1106/burn-belly-fat-better-nights-sleep.aspx?xid=nl_EverydayHealthSkinandBeauty_20121109

"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."
– Carlos Castaneda

Little changes count as long as you are consistently doing it!

http://www.everydayhealth.com/healthy-living/being-active.aspx?xid=salesnl_6470_20121107

Breakthroughs happen not because of startling new facts, but because of a change in the overall way that the universe is seen. Nothing is more exciting than to see the world in a new way, because we don’t see one new thing—we see everything in a new way. 
- From Landmark newsletter

Good carbs or bad carbs?

As a personal trainer, I've been approached to market various weight loss products and I also have been consulted by my clients about weight loss solutions. Often time, most of the weight loss products and solutions are some forms of manip

ulations on carbs and/or fat. I am surprised by how many myths surrounding carbs and fat, so I decided to share some information on those two from reliable sources. Here is one article on good and bad carbs.

http://www.webmd.com/food-recipes/features/carbohydrates

YOGA

Curious about what YOGA is all about?  A great way to check it out is to attend the annual Yoga Show at the Vancouver Convention Center.  There will be 39 yoga classes happening throughout the show.  The normal ticket is $15.

But if you email us at info@fitnessgrace.com,  we can email you a FREE ticket to check it out!

http://www.theyogaconference.com/vancouver/

"I was always looking outside myself for strength and confidence, but it comes from within. It is there all the time."
– Anna Freud

To take or not to take

A lot of my clients ask me whether they should take multivitamin.  My take is to treat it as an insurance policy.  But you do need to make sure that it based on the Dietary Reference Intakes (DRIs). These represent the most current scientific knowledge on nutrient needs, developed by the National Academy of Science’s Institute of Medicine.

Here is the link so you can check it out from USDA.
http://fnic.nal.usda.gov/fnic/interactiveDRI/

"What is important is to keep learning, to enjoy challenge, and to tolerate ambiguity. In the end there are no certain answers."
– Matina Horner

Concerned about the Holiday Scale?

Time sure flies! Christmas is coming before you know it! That means extra intake on food and drinks! Many people have started to prepare their body for the extra calories;-).

To help you ramp up your metabolism in a shortest amount of time, we are offering a special personal training package for this occasion. Check out the details!

Holiday Special - ONLY $20 per session AND you can get them BACK!

"Living well and beautifully and justly are all one thing."
– Socrates

Are you eating breakfast?

It could be that those who ate breakfast are the types who tend to eat healthier anyway, but, on the other hand, eating breakfast also has been shown to maintain our blood sugar levels and prevent food cravings and issues with will power later in the day—so eating breakfast might help you make better decisions later.

Another reason not to skip breakfast: the food we eat tends to decrease in healthiness by 1.7% for each hour that passes in the day—so make breakfast count.

Are you eating breakfast every day?!!

Great info from LifeHacker!

"We are made to persist. That's how we find out who we are."
– Tobias Wolff

Love your liver

I went to a "love your liver" seminar organized by the Canadian Liver Foundation yesterday.  Great presentation and great information! 

Most people think that liver's only function is to detoxify alcohol.  In fact, the liver is the largest and most metabolically complex internal organ in the human body.  Its function includes:
1. Metabolism of carbohydrates, fat and protein
2. Regulation of hormones, cholesterol, vitamins and minerals
3. Clotting of blood

The presenter Dr. Edward Tam stressed the importance of a healthy diet and exercise in the role of preventing and improving liver diseases.  He said there were robust researches showing the link between exercising, eating a healthy diet and improving liver health.

Power food - Quinoa

A good colleague of mine shared this power food recipe with me.

http://www.donnaandtora.com/2012/10/breakfast-quinoa/

5 Diet-Busting Food Choices

Everything is about portion control in my opinion.

http://www.everydayhealth.com/diet-and-nutrition/five-diet-busting-foods.aspx?xid=nl_EverydayHealthSkinandBeauty_20121008

"Inspiration is a guest that does not willingly visit the lazy."
– Pyotr Ilyich Tchaikovsky

Happy Thanksgiving!

Happy Thanksgiving!

It's a gorgeous day in Vancouver.  Sitting in front of the view of English Bay,  I am reflecting what has transpired in my life, and feeling blessed and thankful.  Although life has thew me some major curveballs, I am thankful to what I have, health, friendship and unconditional love.

Regardless of what has happened to you, and whether you are happy at your current stage of your life, let's give thanks to being alive, being able to feel what we feel, good or bad.

Weight Loss and the Postage Stamp

It is so true to compare that with your weight loss goals!

"Consider the postage stamp: its usefulness consists in the ability to stick to one thing until it gets there."
– Josh Billings

"I don't want to get to the end of my life and find that I have just lived the length of it. I want to have lived the width of it as well."
– Diane Ackerman

Today a lady came up to me after I finished training one of my long time client.  She asked for my service and complimented about how much care I showed to my clients.  She said she observed every personal trainer every time she was in the gym, and she noticed that I gave a lot of attention to my clients and made sure they performed correctly. 

This is the biggest compliment to me since this is what I pride myself in the service I provide.  It goes to show that if you believe in the services you offer, people take notice.

"I am always doing that which I can not do, in order that I may learn how to do it."
– Pablo Picasso

I believe this is a very good suggestion on calorie counting.  I am never a fan of counting calories.   This article makes it relatively simple to implement.  I would love to hear the feedback.

http://www.precisionnutrition.com/calorie-control-guide

WE ASK FOR YOUR HELP!

We have years of experiences helping clients lose weight, and we understand that it can be very confusing to figure out whether your daily calorie expenditure exceeds your daily calorie consumption which results in weight loss if you can accomplish that consistently.  Most people have no idea how many calories they consume every day and how many calories they burn every day.  Therefore, weight loss becomes more or less a guess.

Our goal is to provide a one stop solution for people to manage their weight loss, so they know exactly where they are every step of the way.

We'd like your help so we can develop a website that people can find us so we can help them manage their weight loss.  And in return, we will give you free access once it's been launched.

Here is the question:  if you are looking for a product or system to help you monitor your weight loss progress, what words would you use to search online?

Thanks in advance for helping us!

Sugary drinks the culprits in obesity epidemic, decades-long study finds

Alarming research on sugary beverages, especially for those parents!  Take a look at the stack of the sugar cubes in front of the soft drink cups!

Sugary drinks the culprits in obesity epidemic, decades-long study finds

Quote of the day

"If people only knew how hard I work to gain my mastery, it wouldn't seem so wonderful at all."
– Michelangelo Buonarroti

Look Years Younger With These 4 Foods

I don't know about you, but every time I look at the mirror,  I saw more wrinkles;-)!  Below are 4 foods can help us out.

http://www.joybauer.com/photo-gallery/look-years-younger-with-these-foods.aspx?xid=nl_EverydayHealthSkinandBeauty_20120921

Measuring Your Personal Fitness Level

Body shape, lifestyle, genes, and cardiovascular ability all help to shape your individual fitness factor.

http://www.everydayhealth.com/fitness/measuring-personal-fitness-level.aspx?xid=salesnl_6332_20120919

Quote of the day

"Whatever you can do or dream you can, begin it. Boldness has genius, power, and magic in it."
– Johann Wolfgang von Goethe

No time to workout? Problem SOLVED!

No time to workout?  We can SOLVE THAT!  Try our new programs to help you spend less time working out and burn twice the calories!

http://www.fitnessgrace.com/Personal-Training-Vancouver/Personal-Training-Vancouver-Tabata-Fitness-Grace.htm

No time to workout? Problem SOLVED!

No time to workout?  We can SOLVE THAT!  Try our new programs to help you spend less time working out and burn twice the calories!

http://www.fitnessgrace.com/Personal-Training-Vancouver/Personal-Training-Vancouver-Tabata-Fitness-Grace.htm

Seven Proven Tips for Weight Loss Success

I think there are a lot of truth to the article below, but I don't agree with every point.  However,  the one we haven't talked about enough is to chew your food mindfully.  A lot of time, we have our meal in front of computer, TV or newspaper(I am guilty of that;;).  We end up eating too much and too fast before the brain registers the fullness.

http://www.psychologytoday.com/blog/the-mindful-self-express/201209/seven-proven-tips-weight-loss-success?goback=%2Egde_2007987_member_164116476

Arthritis Awareness Month

September is Arthritis Awareness Month.  This year, The Society is debunking the myths surrounding arthritis and urging all Canadians to take notice of this disease, which is a leading cause of disability in Canada.

Learn about some of the top myths about arthritis and share the information with your family and friends.

http://www.arthritis.ca/aam

Beautiful sunset last night at my west end condo overlooking English Bay.

Cancers and Lifestyle choices

I was watching the news from the local news station here in Vancouver and heard that 50% cancers are linked to lifestyle choices.  So in order to prevent cancers,  not only we need to avoid smoking, but also eat a healthy diet and engage regular exercises. 

At first,  I was little surprised by the high percentage, but it does make sense that a lot of our health problems stem from bad lifestyle choices.

Surprisingly, what's good for the brain is good for your body too!

http://www.vancouversun.com/Health/Empowered-Health/Photos+superfoods+healthier+brain/7194422/story.html

Men's best foods

http://www.menshealth.com/nutrition/best-foods

Happy Labor Day!

Happy Labor Day!  Check out our specials!

http://www.fitnessgrace.com/Personal-Training-Vancouver/Personal-Training-Vancouver-Special-Fitness-Grace.htm

Menu for Great Skin

The rainbow connection. colorful fruits and vegetables are loaded with antioxidants and fiber. Produce-rich diets improve skin tone and appearance and may prevent photoaging (Dinkova-Kostova 2008).
Water. Vital for flushing waste prodcuts, water keeps skin plump and hydrated.
Seafood Fish, especially salmon, is full of anti-inflammatory omega-3 fatty acids. Shellfish are a good source of zinc.
Healthy fats. Avocados, flaxseeds and olive oil have beneficial fats that keep ski supple and glowing.
Nuts. Almonds, walnuts and other nuts are good sources of omega-3 fatty acids and vitamin E.
Whole grains. Unprocessed grains are an excellent source of the B vitamins that are essential for manufacturing new skin cells.
Spice it up. Basil, cinnamon, cloves, garlic, ginger, red chili, tumeric and curry have anti-inflammatory and antioxidant actions.

- From IDEA Fitness Journa

Good and Bad Fats

Interesting illustrations on good and bad fats.  They've put together in a fun & informative way to look at good & bad fats.

http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/MeettheFats/Meet-the-Fats_UCM_304495_Article.jsp

Men who love chocolate have lower stroke risk: study

I just had a square of dark chocolate after I read this;-). Everything in moderation;)

Men who love chocolate have lower stroke risk: study

No wonder our perception of beauty is distorted

This is such a powerful video...we all know this is what happens in the fashion/beauty industry, yet still we get so hooked up into having to look a certain way.

Check it out now - only just over a minute long...
http://youtu.be/iYhCn0jf46U

Child Obesity

This is sad.  We see more and more children all over the world are becoming obese.  In China,  chubby kids were used to be assumed from a wealthy family not that long ago.  Now child obesity becomes a real issue, even in China. 

I'd like to share this article with my readers.  Although it only refers to United States, but I think it applies to everywhere.

http://www.trim-kids.net/Obesity.html

10 ways to boost your metabolism

http://www.vancouversun.com/health/empowered-health/health/7130135/story.html?tab=PHOT

Enjoy the present

I went to Van Dusen Garden for a picnic lunch yesterday, and really enjoyed the garden without the hustle and bustle of a city life.

It's important for us to take the time, get close to the nature and enjoy the present.  Often time,  we get so bogged down with the weight of life that we forget the stillness and the beauty of life itself.  Let's all take a moment, take a deep breath and enjoy what's around us.

We went to Seattle for a two day trip and really love this vibrant city. We wondered around in Pike market and really took in the various cuisines and cultures.

LIfe is like coffee

I received this post today, and would like to share that with you.  I especially resonate with the following:  The happiest people don't have the best of everything.  They just make the best of everything.

http://www.flickspire.com/m/iaaw/LifeIsLikeCoffee

Politician and Personal Trainer

Very rarely, you would link a politician with a workout freak, but it turns out Paul Ryan, Mitt Romney's pick for his running mate, was a personal trainer before, and has been a regular workout guy. I think it is great for a nation and the world to have role models like Paul and Obama to start to set an example and turn the whole obesity trend around! Plus I am sure P90X is grateful to his endorsement;-).
Paul Ryan's workout: Is P90X for you?

Stress Management

Today is the London Olympic closing ceremony.  While I was watching various competitions,  I often thought about what a tremendous stress an athlete carried before and during the game.  The fate is determined within minutes during 16 days of competitions after four years of endless training.  Often time, the athletes only had one shot of their life.  We can certainly learn from these great athletes on how to manage stress in our daily life.

One thing that stands out with Olympic athletes is their ability to focus on their task and tune out other things.  Imagine if you had to chair a staff meeting with 70,000 observers and 20 million T.V. watchers. 

When faced with difficult tasks, we need to ensure that other things are not intruding on our thoughts.  I call it shutting down all the chatters in your brain. 

Canadian based colorie tracking database

If one of your fitness goals is weight loss, tracking and managing what you eat is crucial. A lot of time it is especial hard for my clients north of the border due to the lack of resources until I found this. Check it out! We finally have a Canadian based calorie tracking database or shall we call fatabase;-).

http://www.vancouversun.com/health/empowered-health/Fatabase/5847849/story.html

Client Story

I have been training one of my clients for 3 weeks now, and she was borderline obese when we first met.  We set up a goal to get her out of the obese level in a month.

Yesterday when I first greeted her,  she was upset.  She told me she weighted herself in the morning, and the weight didn't seem to come off.  She had been crying for an hour, plus it was her birthday.  My heart sank when I heard that.  As a personal trainer,  I hate to see my clients get discouraged.  I suggested to do a weight in and find out her body fat level.  It turned out that she reduced her body fat by 2% in 3 weeks.  That is significant!  So she is out of the obese level plus reduced her waist line by 3.5".  She was so happy after hearing the news, and admitted that she did notice the waist change and energy boost.

The reason I shared this story is to demonstrate that people often get so caught up with the scale that they often dismiss all the other positive signs after they change to a healthier lifestyle.

If you lead an active life, you can indulge in this once in a while;-).   I always tell my clients that I exercise because I love to eat and I do eat whatever I want, but I am also aware of the consequences.

Prescription to exercise

A while ago,  I asked one of the family doctors in a walk-in clinic whether he ever asked a patient to exercise, and he said not once in his 20 years of service.  That is so shocking to me as I see many need to exercise every time I am on the street.  When can our medical service be more preventive instead of trying to cover the symptom?

Prescription to a Gym Membership

Today is BC Day,  relatively quiet compared to yesterday.  Yesterday,  we went to the Vancouver Pride Parade and saw some amazing floats.  We danced salsa at Robson Square and enjoyed a pitch of Sangria on Richards.

Amazing firework photo from John Maschak published in Vancouver Sun. It was a sunny hot day yesterday and there were so many activities in downtown Vancouver. We ended a beautiful day with a spectacular firework from Italy. Now I am going to the Vancouver Pride parade shortly. More to come!

"All our dreams can come true - if we have the courage to pursue them." ~ Walt Disney

What a fantastic firework display from Brazil yesterday during our Honda Celebration of Light event in our famous English Bay!  It was a really nice way of ending a busy day!

Join the Olympic Spirit!

Five Olympic secrets for weight loss success

BC Day is coming!

This weekend is our BC Day! There are so many activities around our beautiful city. Honda Celebration of Light, Vancouver Pride 2012, and Japanese Festival to name a few. On top of that, Fitness Grace is offering half price promotion to help BC residents get in shape! Act NOW and take control of your health!

http://www.fitnessgrace.com/Personal-Training-Vancouver/Personal-Training-Vancouver-Special-Fitness-Grace.htm

Exercise increases productivity

http://www.webmd.com/fitness-exercise/news/20050608/exercise-may-boost-performance-on-job?goback=%2Egde_2007987_member_138588529

5 Reasons Why Dynamic Is Better than Static Stretching

I think both stretching methods have its own merits.  I use dynamic stretching as part of warm-up routine and static stretching as part of cool-down routine.

5 Reasons Why Dynamic Is Better than Static Stretching

Water and Weight Loss

This is so true. Sometimes when I feel hungry, I drink water to make sure that it is not due to dehydration or it is just an excuse;-).

Water and Weight Loss

I had a client walking into my gym yesterday and absolutely refused to do any strength training for that particular reason. Even when I pointed at myself asking her whether she would think I am bulky! It is absolutely unfounded!

A while ago,  I shared an article about New York mayor attempted to reduce the size of the average soda portion which generated lots of debates.  Here is an article about the after effect on a ban on the use of trans fats in New York City restaurants enforced 5 years ago.

NYC's fat ban paying off - CNN.com

This is what one sip of soda does to your body.

We must understand that we are responsible for our own destiny and must let go of any thoughts of blaming anything outside of ourselves for who we are. It's never to late to change.

You can't out train a bad diet!

Check this out!  It clearly illustrates that you can't out train a bad diet!  Most people have no idea the time and effort needed to burn off the calories consumed in a matter of few minutes even seconds!

http://youtu.be/UQbuzsY_34Q

Sunset view from my condo last night. Feel really blessed.

A journey of a thousand miles begins with a single step.
- Lao Tzu

Please think about how that applies to your life, and your goals.  In my opinion,  it applies to all aspects of our life, whether it is health and wellness,  career or relationship.  It takes one step at a time.  Consistency is the key.  Let's keep moving, physically, mentally and spiritually.

For anyone who is looking for a better health, but can't seem to quite get there, I'd like to post some questions: What are your worries in pursuit of good health? What is your biggest challenge? What is your biggest fear? I'd love to hear what is real for you.

For a lot of people, struggling with the extra weight is a very emotional and frustrating experience. Often time, it is this very emotion stopping them from moving towards their goals and dreams. We need to explore and acknowledge those emotions first. So let's share them because your are not alone!

IT Band Stretch - More Pressure

This time place the left leg on top of the right so that your feet do not touch the ground at all. Progress to this particular version only after being able to handle the previous position without a problem.

The same principle applies to all muscle stretches using foam rollers.  Please feel free to ask questions or give comments.

Foam Rollers to stretch IT Band

IT band tightness is a common problem.  So I will use this as an example to illustrate how to use the form rollers.

Roll from the pelvis down the outside of the leg. DO NOT roll onto the knee itself. Use your left leg to control the amount of pressure.

Never Count Calories? THINK AGAIN.

1) 1 out of 10 people do NOT know how many calories they need to maintain their weight
2) Most people think they eat less than they actually do (20-50% on average)
3) People who track what they eat at least 5 days a week lose twice as much weight as those who don't
4) People who track what they eat regularly maintain weight loss better

As you can see, tracking has proven to help people manage their weight.  It's essential if your goal is to lose weight.  You can't manage what you don't see or measure - so keep tracking.

We’re all succeeding right now in terms of what is or is not showing up in our life.

How? We’ve successfully placed ourselves/lives exactly where we are in this moment. Wherever you are right now and how you perceive it to be, you’ve succeeded at creating this current reality. 

I would even go further stating that this applies on how you perceive your current and future weight!

Happy Canada Day!  Take the advantage of our special offer to celebrate this special day!

http://www.fitnessgrace.com/Personal-Training-Vancouver/Personal-Training-Vancouver-Special-Fitness-Grace.htm

How to Use the Roller

Always stay on the muscle tissue and do not roll on tendons, joints, or bony structures. Do not roll over areas that are too painful or that don't roll smoothly.

It is more effective to start by placing the roller on the sensitive or knotted spot and gradually increasing the amount of pressure. Remain on the tight spot until the muscle releases but no longer than one minute. Always roll before stretching.

What is foam roller?

Foam rollers offer many of the same benefits as a sports massage, without the big price tag.

The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesion and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.

It comes in with different color, and typically the darker of the color, the harder of the material, and more intensive of the pressure.

Foam Rollers

Lately,  I have been exposed to foam rolling technique through varies channels, and I like to share my findings and experience with you.  To my surprise,  it is very effective, and has many benefits.  So for the next few posts,  I will discuss what, when and why.  I will also target a few common target areas, and show you how to use foam roller correctly and effectively to enhance your performance, prevent injury and enjoy a well balanced body.  So stay tuned.

Laziness may appear attractive but work gives satisfaction. Ann Frank

So what's your choice? I'd challenge you to do one thing to give you satisfaction TODAY!

Dr. Oz - 7 habits of slim people

http://health.yahoo.net/videos/droz/7-habits-slim-people

You make a living by what you get, but you make a life by what you give.

Love your liver

I just came back from a seminar hosted by the Canadian Liver Foundation.  I found the information about liver disease fascinating, and I will be looking for ways to contribute to that foundation.  But here is a little information I'd like to share with you.

Obesity is the major cause of fatty liver disease.  According to statistics,  more than 50% of Canadians are overweight.  It is estimated that 75% of obese individuals are at risk of developing a simple fatty liver and up to 23% of obese individuals are at risk of developing fatty liver with inflammation.

Here is the website of Canadian Liver Foundation for your reference.
http://liver.ca/

Give Your DAD a PERFECT GIFT TODAY!

A $90 savings! Don't MISS this AMAZING DEAL!

http://www.fitnessgrace.com/Personal-Training-Vancouver/Personal-Training-Vancouver-Special-Fitness-Grace.htm

Drop the donut and Take a nap!

Majority of people I talked to shared with me their frustration of low quality sleep pattern. Maintaining an active lifestyle can definitely help with relieve stress and better sleep. Now it's been shown that you can say goodbye to bad eating as well!

Drop the donut and Take a nap!

Great tips on dinner ideas!

Healthy dinner ideas

Personal Experience on weight control

Personal experience:  we all know weight control is all about energy balance.  When your energy intake is more than your energy expenditure,  you are going to gain weight.  When your energy intake is less than your energy expenditure, you are going to lose weight.  It is very simple really.

Case in point,  after I came back from the States, I am dropping pounds like crazy just by stopping the flow of liquor;-).  I lost 10lb in two weeks although losing weight is not my goal, but it is amazing to see the effect of the decrease on calories intake.

PS:  I do indulge myself while I am traveling as you can see;-).

Profound indeed

Great work out on your abs and core!

Shall we ban it?

New York City seeks to ban big sodas from restaurants, food carts

Age

Old has nothing to do with age. Old is inactivity. Old is idleness. Old is living vicariously through others. Old is walking slower, thinking slower, moving slower, and doing slower. If you think you are old, you ARE!

What a glorious day today in our beautiful city of Vancouver! I was reading newspaper while having my coffee and came across this statistics:

Currently, 59% of adult Canadians are overweight or obese. Unless trends change, by 2026 the proportion will reach 70%, according to estimates presented in March at a federal-provincial summit on the issue.

This is shocking since I am always laughing at our neighbors across the south border. Guess we are catching up rather quickly;-(.

Change your mind and your body will follow. Get rid of the No I can't in your mind!

Do you know?

Average pasta serving is 480% of recommended serving size
Average muffin is now more than 3 times the size mom used to make
Average soda is over 4 times the size (and calories) of what it originally was.
etc.

No wonder we have health problems!

Which one are you? How do you sit? How many hours do you sit in front of a computer every day? Can you see how you sit can affect your bones, muscles and even your mood?

Check out of one of our couples workout!
Lung Press

To eat or not to eat?

Should you eat before workout or should you not? That is a good question. There are a lot of debates on that. Personally, I believe you should eat a light easily digestible snack(banana, energy bar, etc.)30 minutes before your workout. A new studies has proved my choice. I will not bore you with the details, but if that is your interest, please feel free to check out the link.

Another great quote from Van Gogh - "I would rather die of passion than of boredom." 

Went a Toastmaster club yesterday, and heard a great quote. Life is a series of 3Cs, choose, chances, and change. If you don't choose any chances, your life will have no change.

Carpe diem!

I believe in sign sometime;-). Within one hour of waking up today, I was doing my normal activities, and ran into the same words twice from two different sources. 'Carpe diem' means seize the day. How appropriate! We often get so caught up with accomplishing our goals or worrying about our future. We forget we live in the present moment, so live your BEST day everyday!

So what are you laughing about today?

Just created our 1st workout clip! Check it out!
Couples' Workout

I went to Yoga with Van Gogh Alive again yesterday.  It was a thrill to practice yoga in this beautiful space.  It is also fascinating to walk through the moving visuals and read Van Gogh's profound but sometimes sad wisdom.  You will definitely sense an artist's struggle and passion.

Your mind can work wonders. It really depends on what you think because your physical body today is not the same as 7 years ago. Your skin cells have been completed replaced, your fat beneath your skin is not the same, your entirely lining of your digestive tract has changed many many times! You fitness level can be much higher than younger generation. You can literally create a NEW you mentally and physically.

Hope everyone had a great weekend. I was fortunate enough to taste the James Beard award winner Nubuo's tasting menu. Everything is fresh and local. More amazing is our conversation with Nubuo about his fascinating life story. I will write about it once I get the exclusive right from him;-)

So true, and the test never end, hence the learning.

Birthright

In my previous post,  I talked about how kids can have perfect postures while they can't even walk!  They are not doing anything to be upright.  That goes to tell you, good posture is a birthright to them, and to us as well!

Taking the escalator to the gym?

Too FUNNY!

Do you know

1.    Your skin is replaced entirely by new cells every seven years
2.    The fat beneath your skin is not the same as a year ago
3.    Red blood cell is only 120 days old
4.    the entire lining of your digestive tract is renewed every 3 to 5 days

To maintain your "self", you must continually replenish from food. You can rebuild yourself regardless of what you did before!  So start NOW!

Swayback Posture.

The pelvis is gradually becoming the most anterior segment of the body, and there is an increase in lumbar lordosis. The knee joints tend to be hyperextended. Abdominal obesity worsens this posture. When you have abdominal obesity,  it further tilts the pelvis which can weaken your back muscles, and contribute to chronic back pain.  Hyperextended knee put the knee joints in a vulnerable stage.

Kypholordotic Posture

An increased thoracic and lordotic curvature is observable. The head is held slightly forward, often becoming the most anterior segment of the body. The pelvis tends to tilt anteriorly with an increase in lumbar lordosis (inward curve). This habitual posture causes muscle imbalance, and overtime, the muscle imbalance enforces this posture.  It can cause injury and significantly effects your quality of life as you age.  It takes mind and body to reverse it over time.

Optimal Posture

In optimal posture, a vertical line passes through the midline of the knee, the lumbar vertebrae, the shoulder joint, the cervical vertebrae and the earlobe. Optimal posture is as a state of skeletal and muscular balance and alignment that protects the supporting structures of the body from progressive deformity and injury.

Most of us are all born with an optimal posture.  I am always amazed at how little babies who can't even walk, but are able to maintain a perfect posture at ease!  Next time when you see a kid, observe!   But as we age, we become jumbo shrimp as I call it, and all you can see is the ground;-(.  SAD!

Good Posture Promotes Better Health

Posture is an important consideration in all activities of daily living (e.g., walking, lifting objects, holding objects and driving) and that keeping good posture can make a considerable difference to the long-term health of the spine. Many postural problems are detectable at very early stages, regardless of age. If not corrected, these issues will become more pronounced. So what is an optimal posture?  Is yours optimal?

Which Posture Type Do You Have?

Take a look at yourself in the mirror and find out which posture type do you have. We will talk about each type in our later posts, so stay tuned.

Went to farmer's market yesterday, and had my first Maine Lobster Roll! It's Soooo delicious, fresh and tons of nutrition!

Link between depression and certain foods

That explains why I felt brain frog after consuming a burger or fried chicken. Interestingly, it stated even those who only occasionally indulged in less-than-healthy fare still showed an increased risk for poor mental health.
Study Identifies Link Between Depression and Certain Foods

Seven Nutrition Strategies for Boosting Your Health From the Inside Out

It's a long article, but worth every minute of your time! I am not a proponent of ANY diet programs. I believe in real food, balanced meals. I NEVER count calories, and I just make sure that I have tons of veggies in my meals, and only about 20% is my meat or fish.

seven-nutrition-strategies-for-boosting-your-health

After workout meal suggestion

A busy morning for me.  I had one of my clients did a tabata workout today, and he finished all 8 sets!  I am so proud of him.  After that,  we chatted about what he should eat after a high intensity workout like this.   I'd like to share it here as well.   Within 30 minutes after a strength training session,  you should drink a glass of chocolate milk to help your body using that as energy and build muscle instead of attacking your existing muscle for the much needed energy.

Yoga during Van Gogh Alive

Just took a yoga class during the famous Van Gogh Alive exhibit at the AZ Science Center. What an experience! At a time like this, I truly feel blessed. After the class, I found myself having the whole space to myself! What a treat!  Do you know Van Gogh painted 3000 paintings in 2 years?  That is 4 paintings a day!  Do you also know that he only sold one painting in his life time?

Would you like your clothes to become loose?

Last week, a client of mine invited me to her 50th birthday.  She has been training with me for 6 sessions.  She has serious back issue, but she is making progress slowly.  When I arrived at the party, she was so excited and introduced me to all of her friends.  She lifted her top and there was a clip on her dress!  She has lost 5 lbs, and her dresses started to be too loose!  She was so happy, and I am so proud of her!  She reminds me of the reason I started this personal training business. 

If you have these pounds that you don't seem to be able to get rid of,  please fill out the contact form,  and let me help you!