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In this issue:•What’s Happening•Local Inspiration: Marie-Claude Gilbert on Finding the balance with fitness•Add spice to your workout•From Tanja•Recipe for good health: Santa Fe Chicken Salad

Ascend to Fitness

What’s Happening at Ascend Fitness:

Shape up, slim down and get toned! Ascend Fitness in partnership with ViSalus Sciences presents the 90 DAY HEALTH, FITNESS AND BODY TRANSFORMATION CHALLENGE! Kick off party and nutritional product samples at Urban Endo Runners (across from Waves Coffee in Garrison Village) on Thursday August 11th at 6:30pm. Reach your personal goal and enter to win cool prizes from local businesses including a hair cut and style from Headlox Hair Studio and a photo shoot from Normans Photographic! Check out www.ascendfitnesscoaching,com/90day.html for details!

Tea Pot was July’s Ascend Fitness Challenge- and we did it! Thanks to Eveline, Tamara, Dawn, Simon, Kari, Joanne, Paul, Nadege, Jacob, Craig, Jana, Vanessa, Evan (not pictured), Bruce and John for coming out! Shout out to Bruce and John who ran the trail twice (also the reason they are not in the photo at the top!). Also, to Vanessa and Evan for being our youngest hikers yet! Way to go!

Mark on your calendar: August’s Ascend Fitness Challenge will be Mt. Cheam on Saturday August 13. We will meet at Twin Rinks/ Watson Glen park at 8am to carpool to the trailhead. 4 x 4 vehicles are required to to get to the trailhead- please let me know if you can drive1 Pack your camera, picnic lunch, plenty of water, and dress for any changes in weather- it can be cold at higher elevations! Also, bring gas money for your driver (suggested $10). Contact Tanja to sign up!

Want to get your Boot Camp classes for FREE? Refer a friend to sign up for 3 months or more and get one month added to your membership! Boot Camp is great- free Boot Camp is even better!

August 2011

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Local Inspiration

Finding the balance with fitness.

! I have to admit right away that I come from a culture where food is a social occasion or a reward. I also travel a lot so healthy eating can be a challenge for me.  Being active allows me to at peace with my transgressions while helping me having better eating habits. Somehow, I always have this little voice inside of me saying everyday “you should exercise!”.  ! Over the years, I realized that it is easier to listen to that little voice than trying to avoid it and feel guilty, tired and bad afterward. (And believe me, I could be very good in finding many excuses!) I know it will sound cliché but exercising really makes me feel better! It is a good way for me to manage stress while having a positive outlook on my health and my life in general. My favorite way to stay fit and on track are the Ascend Fitness personal training sessions. I really like how  Tanja makes every session different and challenging. ! I exercise because it makes my life easier,  better and happier! - Marie Claude

Name: Marie-Claude GilbertAge: 32Occupation: TeacherKeeps active by: Strength training, running and hikingPassion in life: Besides teaching, traveling is my passion! Favourite way to spend a day off: Hiking, going to the spa or planning a trip!Favourite drink: Champagne!

604.997.9989 * tanja@ascendfitnesscoaching.comwww.ascendfitnesscoaching.com

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Do you find it difficult to find motivation to go to the gym? Are you bored of your current exercise routine? Are you no longer seeing results despite faithfully working up a sweat? If so, it is time to spice up your exercise routine. Changing your routine will help eliminate boredom and help to avoid the dreaded plateau. Make exercise fresh and exciting again with a few simple changes to your workout program.

Routine spice up #1: Change the tempoInstead of lifting all your weights at the moderate tempo of two seconds to lift and three seconds to release, change the speed of your lifts. For one workout, try lifting as fast as you can while still maintaining proper form. Slow down the tempo during your next workout. Try taking 5 to 10 seconds to lift, hold for 5 to ten seconds and take the same to

release. You will be able to do more repetitions when lifting quickly and fewer reps when lifting slowly.

Routine spice up #2: Add instabilityAdding instability to a workout is a great way to alter your routine and improve your balance. For example, you can try standing on a wobble board or BOSU ball while doing biceps curls. If you usually use a bench to do a dumbbell pectoral fly, try using a stability ball instead. Doing an exercise with one leg or arm at a time can also add instability. For example, instead of doing a standing overhead shoulder press with two arms, use only one arm at a time. For an extra challenge, use only one arm while balancing on one leg. When decreasing the stability of exercises, make sure to stay safe. Choose variations that you are

comfortable doing, or ask someone to spot you. You may also need to decrease the weight you are lifting while if you are making your exercises less stable

Routine spice up #3: Vary the equipmentGyms have a wide variety of equipment to use. Add spice to your routine by using different equipment to do a similar exercise. Instead of always using dumbbells to do biceps curls, use a tubing band. If you usually do your chest press on a machine, try using a barbell and bench, or use cables. Try incorporating a medicine ball into your abdominal exercises, or move your floor crunches onto a stability ball.

Varying your routine is crucial to keep motivated and to keep seeing results. With a little imagination or help from a qualified fitness professional, you can modify your routine to reach your fitness goals.

Exercise is good for you... but if you want to trim down or tone up, you cannot rely on exercise alone. How you fuel your body directly affects how your body looks and functions. To transform your body and keep your energy levels up, include protein at each meal and snack. Eat plenty of veggies, fibre, adhere to proper portion sizes and cut out the sugar!

Fit Tip

Add some spice to your fitness routine

Boredom is a common reason people stray from their exercise routine. Adding some variety to your routine will keep you motivated and avoid the dreaded plateau!

Add some ‘toys’ to spice up your routine!

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From Tanja:During boot camp last Monday, I gave the class two options- either take the short cut and jog lightly to the base of the hill, or take the longer route and run hard. Every single person chose the latter. There is something special about the camaraderie formed through group fitness training. You train as individuals and as a team. As you improve, you push the others around you to improve. Great work boot campers!

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Recipe for good health: Santa Fe Chicken Salad

I used to order the Santa Fe Chicken Salad anytime I went to Earls... then I started making it myself. This salad is a summertime staple in my dinner rotation. Serves 2. Enjoy!

Ingredients:1/4 avocado, mashed2 tsp olive oil2 tbsp lime juice1 tsp honey2 medium tomatoesSalt & pepper to taste1 cooked chicken breast, sliced1/2 cup corn

1/2 cup black beans 1/4 cup dried dates, chopped1 yellow pepper1 oz Feta, crumbled4 or more generous handfuls of lettuce, chopped

Method:Mix together avocado, oil, lime juice, diced tomatoes, honey and salt and pepper together in a large salad bowl Let the tomatoes marinate for at least 15 minutes. If you are cooking your own chicken breast, season with cayenne and throw it on the BBQ. This recipe also works great with leftover chicken. Add the black beans, corn, dates and pepper to the tomato and dressing mixture. Stir. Top with lettuce and feta. Toss salad, divide into two bowls and top with chicken. Serve immediately.

This is one recipe where you get to be a little more creative if desired. Cooked brown rice, quinoa, or onions are good additions to the salad. If you are a vegetarian, add some more beans for extra protein.

Our goal is to help you look and feel your best through physical fitness and sound nutrition. Contact Ascend Fitness today to start working toward the body of your dreams!