10lbs in 10 Days

Week 2 Weight Loss Challenge Results!

2010-01-22T10:11:00.000-08:00

Week One Results of our 21 Day Weight Loss Challenge!

2009-11-27T07:12:00.001-08:00

The Results are in for Week one of our weight loss challenge we lost 26.75 pounds as a team!!! Woo hoo you guys are so amazing!

Worst Holiday Coffee Drink

2009-11-20T17:52:00.001-08:00

Worst Holiday Coffee Drink
Starbucks Venti 2% Peppermint White Chocolate Mocha (20 ounces)

660 calories
22 g fat (15 g saturated)
95 g sugars

Between the candies and the casseroles, we already have plenty of temptations to deal with during the holidays. We certainly don't need Starbucks' surreptitious sugar overload thrown into the mix. The name implies indulgence, sure, but the fact that this cup holds more sugar than 9 Krispy Kreme doughnuts is pretty appalling. Settle for a candy cane in your coffee or find a different drink.

Drink This Instead!

Grande Skinny Cinnamon Dolce Latte (16 ounces)

130 calories
0 g fat
17 g sugars

Adult Fitness Tax Credit

2009-11-16T15:45:00.000-08:00

Welcome to Adult Fitness Tax Credit.ca!

Total Number of Postcards sent to date:

38181

Federal government would save billions with an Adult Fitness Tax Credit

The federal government would save $2.5 billion over the next 21 years by extending the benefits of the current Children’s Fitness Tax Credit program to adults, according to Dave Hardy, President of the Fitness Industry Council of Canada (FIC) following the release of an economic study on the effects of the program.

“The financial incentive offered by a federal adult fitness tax credit will encourage nearly one million more Canadians to get active and healthier,” said Hardy. “These healthier Canadians will need less health care and miss less work due to illness.”

The economic report conducted by the Centre for Spatial Economics on behalf of FIC concludes that it would take just three years for the health care cost savings resulting from a more active and healthier population to outweigh the net personal tax losses incurred by the government. The credit takes the form of a non-refundable tax credit on eligible amounts of up to $500 per person. Projecting 21 years outward, the report’s findings show the government would see cumulated health care savings of $9.1 billion and cumulated net personal tax losses of $6.6 billion.

Research consistently shows that a physically active person is more likely to have better health outcomes than a non-active person. Regular physical activity is effective in the prevention of several chronic diseases.

“With the Children's Fitness Tax Credit, the federal government already agrees that a financial incentive is an appropriate way to increase physical activity among Canadians,” said Hardy. “Extending the program to include adults is not only good for the personal health of Canadians but also the financial health of the country. We urge the government to act quickly on this important initiative.”

The report, “Economic Benefits of an Adult Fitness Tax Credit”, builds on a March 2007 poll, conducted by Pollara Inc.. When polled more than three in five Canadians supported the idea of expanding the existing federal Children’s Fitness Tax Credit to include all Canadians over the age of sixteen.

The Adult Fitness Tax Credit campaign is your chance to tell the Government of Canada all active Canadians deserve a tax credit for contributing to lowering national health care costs while maintaining an active and healthy lifestyle.

If you play a sport or belong to an association not represented on this site you think would benefit from an Adult Fitness Tax Credit, please contact info@ficdn.ca. Altenatively please visit www.ficdn.ca

Send an e-postcard to your local MP now!

2 for 1 Personal Training with TBC - Home

2009-11-16T15:28:00.000-08:00

2 for 1 Personal Training with TBC - Home

2009-11-16T15:26:00.000-08:00

http://www.vincentabry.com/wp-content/uploads/2008/11/twitter/Twitter-1.png

1 spot left in our Weight Loss Challenge!

2009-11-16T13:43:00.001-08:00

21 Day Weight Loss Challenge Starts November 23rd

2009-11-15T09:17:00.000-08:00

21 Day Weight Loss Challenge

Let The Challenge Begin

You asked for it, so now you'll get it.

We will be holding our first weight loss challenge! Starting Nov 23 - December 11, and the

results will be amazing!

Read on if you are ready for the chal...

21 Day Weight Loss Challenge Starts November 23rd
Monday, November 23, 2009 at 5:30AM

21 Day Weight Loss Challenge!

Win!$500.00 Cash

Let The Challenge Begin

You asked for it, so now you'll get it.

We will be holding our first weight loss challenge! Starting Nov 23 - December 11, and the

results will be amazing!

Read on if you are ready for the challenge?

metabolism slow down
What is a Weight Loss Challenge?

A Weight Loss Challenge is a 21 day Program for anyone that is a minimum of 10lbs over weight

We have 10 spots open to anyone that has a minimum of 10lbs to lose

What Does the Weight Loss Challenge Include?

* The weight loss challenge will be 5 1/2 hour workouts a week ( 3 weeks)
* Each week we will devote a half hour session on nutrition and weight loss
* Each participant will receive a complete body analysis
* Before and After Pics
* access to our online workouts
* access to our online menu plans designed for you based on your
* calorie needs to lose weight
* Weekly weigh ins to measure progress
* unlimited support

The 21 day Weight Loss Challenge will be held at our

Indoor Training Center on 104th.....

Price: CAD249.00

See the full event details, including location, at http://www.meetup.com/21dayweightlosschallenge/calendar/11874794/.

2009-11-01T18:18:00.001-08:00

Make a Smilebox scrap pages

Intro To Bootcamp starts May 4- May 8th Holy Cross School Surrey BC

2009-04-23T15:42:00.000-07:00

Survivor Bootcamp Meet Up Group

Introduction to Boot Camp May 4-May 8th 7PM
Monday, May 4, 2009 at 7:00PM

Learn to Bootcamp all the basics of bootcamp will be taugh May 4- May 8th We will teach you form and execution of excercises in a non intimidating environment

When you're with Survivor Bootcamp, you're with the BEST!

We've been named Best Bootcamp Winner many times. So what's our secret? Simple. Our participants get results and have fun while doing it! You can be fit, healthy and strong too. Join our ranks, give 100% and we'll take care of the rest!
Total Body Conditioning for Accelerated Results

Our programs combine cardio, strength training, pilates, yoga, agility exercises, circuit training and more to get you fit fast. This exciting cross-disciplinary approach to fitness will get you moving, seeing results and having more fun than you would at the gym.

No matter your fitness level, our certified and passionate trainers will help you improve everything from your thighs to your abs to your smile. Every class your trainer will give you the personal attention to keep you motivated and accelerate you towards achieving your goals.

Survivor Bootcamp will help you:

• Lose inches
• Reduce body fat
• Build lean muscle mass...

See the full event details, including location, at http://www.meetup.com/SurvivorBootcamp/calendar/10254513/.

2009-04-23T09:27:00.001-07:00

The Truth About Abs

2009-04-23T06:49:00.000-07:00

Click Here!

What is the difference between all of the Boot Camp Workouts?

2009-04-22T18:55:00.000-07:00

I have participated in many many boot camp workouts and the biggest difference between them all is the Fitness Trainers. Participating in a Boot Camp should be conducted on a Group Personal Training level and most boot camps are just a group fitness class ( the kind you can do a drop in for $5.75) These boot camps are clearly a waste of money

So what can you look for when trying to find the great results that some boot camps get?

Make sure the Fitness Trainer is giving you individualized attention
Do they know your name?
Do the Trainers know what you are capable of?
Do the Trainers know when to push you hard and when not too?
Can they modify or make an excercise less intense? or more intense?
Do the Trainers have time to talk with you about your goals?
Do the Trainers care about you?

Most importantly after the 4 or 6 weeks did you get results? If not MOVE ON
Even if you are the most fittest person in the group setting you should still get results whether it is strength or endurance or lost inches

Snacks under a 100 calories

2009-04-22T18:51:00.000-07:00

Snacks Under 100 Calories

The lure of between-meal snacking is one of the main obstacles to losing weight or maintaining an already slim-and-trim body. But never fear -- you don't have to give up the occasional nosh entirely, as long as you stick to low-calorie foods. In fact, eating regularly throughout the day keeps your metabolism up and keeps your blood sugar at a more consistent level. With that in mind, what follows is a list of healthy snacks that are all 100 calories or less and require little or no preparation.

Peanut Butter Celery Stalk -- One stalk of celery dabbed with a tablespoon of natural peanut butter (the kind without added hydrogenated oils) equals about 100 calories of protein-rich deliciousness.

Reduced-Fat Triscuits -- Six of these crunchy whole-grain crackers tote up to under 100 calories. The fiber content will help fill your stomach.

Dry-Roasted Pumpkin Seeds -- A quarter cup of this mineral-rich snack comes out to about 75 calories.

Chocolate Treat -- For a quick and easy chocolate fix, take about six tablespoons of any brand of light whipped cream or light whipped cream substitute, and fold in a teaspoon of a powdered cocoa mix. Blend it thoroughly. Only about 50 calories.

Strawberry Newtons -- Nabisco sells a two-cookie snack pack of these. Each cookie is 100 calories. Eat one and give the other to a friend.

Cheese Stick with Marinara Sauce -- Put a low-fat mozzarella cheese stick into a bowl along with a quarter cup of marinara sauce. Heat briefly in the microwave (be careful not to overheat or you'll end up with soup). About 100 calories.

Half-Cup of Sherbet or Sorbet -- A good ice cream substitute, and under 100 calories.

Root Beer Float -- Take eight ounces of diet root beer. Add a scoop of non-fat vanilla frozen yogurt. Around 90 calories.

Watermelon -- Two cups of watermelon cubes are fairly filling and equal only about 85 calories.

Corn on the Cob -- One medium-sized ear with a dash of seasoning will set you back only 80 calories.

Puffed Wheat Cereal -- Grab two-thirds of a cup of puffed wheat. Add a half cup of skim milk and a teaspoon of sugar or sugar substitute. About 100 calories.

Blueberries -- They're delicious fresh from a farmer's market. A cup equals only 90 calories.

Vegetarian Baked Beans -- Doesn't taste much different from the kind with pork in it. One third cup is only about 75 calories.

Teddy Grahams Crackers -- The chocolate ones are particularly yummy. Fifteen clock in at 82 calories.

Plums -- Three on the small side add up to around 90 calories.

Bagel Bites -- Found in the freezer section of your grocery store. Two of these little pizza treats equal 100 calories.

Turkey Sandwich -- Make a half-sandwich using a slice of whole-wheat bread and about two ounces of low-fat turkey breast. Add mustard and/or lettuce or a thin slice of tomato if you like. You're looking at about 100 calories.

Seven-Ounce Bottle of Dannon Lite 'n' Fit Carb Control Smoothie -- Good source of protein and calcium. Only 70 calories.

Campbell's Soup-at-Hand -- A convenient microwavable soup that you sip right from the container. The chicken noodle flavor is only 80 calories.

Red or White Wine or Champagne -- Five ounces of the bubbly stuff is under 100 calories.

Fruit and Whipped Cream -- Take a half cup of your favorite kind of berries -- raspberries, blueberries, boysenberries, etc. -- and place them in a bowl. Top with two tablespoons of a low-fat whipped cream or whipped cream substitute. About 100 calories.

Craisins -- Dried cranberries make a nice change of pace from raisins. Four tablespoons come to around 90 calories.

Grapes -- Ever try them frozen? A great treat! Thirty are under 100 calories.

Bagel -- A half a bagel with a very light sprinkling of low-fat butter substitute will be around 100 calories.

Breadsticks -- The kind with sesame seeds -- two of 'em add up to about 85 calories.

STRAWBERRY BANANA SMOOTHIE GREAT BREAKFAST!

2009-02-15T09:24:00.000-08:00

1 serving View Nutrition Facts
Ingredients
1/2 medium banana
1/2 cup frozen unsweetened strawberries
1 1/2 cups skim milk or light soy milk
2 tablespoons ground flaxseed
Directions
Blend all until smooth.

Free Fitness Fridays

2009-02-12T16:51:00.000-08:00

Join us for Free Fitness Fridays at Survivor Bootcamp call or email to book your spot shawna@survivorbootcamp.com 778-885-9066 Every Friday Survivor Bootcamp Surrey, Langley & White Rock will be hosting Free Fitness Fridays to encourage people to get fit! Space is limited so book early

Happy Valentines Day

2009-02-12T16:43:00.000-08:00

Try this delicous treat for a low calorie surprise!

Having trouble finding a low calorie treat? Make a cake out of no-fat chocolate whipped cream topped with a heart of luscious red strawberries!

Happy Valentine's Day!

Free Classes Survivor Bootcamp

2009-01-04T08:34:00.000-08:00

Come and Check out our new INDOOR Training Facility in Guildford!

We are so excited about this new location we are offering Free Classes all day January 11th

Call to book your spot 778-885-9066

2009-01-03T09:07:00.001-08:00

Top 5 Startegies to help you achieve your New Years Resolution

2009-01-03T08:16:00.000-08:00

It is a New Year...and if you want, you CAN have a ‘new you’. Don’t get stressed about the state you currently find yourself. Take one day at a time, start making good nutritional choices every day, and the results will follow. It doesn’t happen overnight but by beginning now, you’ll be amazed at the results you’ll achieve in short order, and the positive physical and emotional changes that you’ll experience will change your life for the better, and for a lifetime.

1. Start Now

Don't wait for a specific date to change your habits take baby steps today and you will reach your goals

2. Write it down

We all hate to do this, but this is the step that will ensure success, we need to hold ourselves accountable for our actions so write it down ....write what you eat & when you excercise it will give you a sense of accomplishment when you need it

3. Plan to Fail

Don't give up even if you slip up just get back on track and try again, the more times you fail the bigger the success :)

4. Find a friend, a group or someone that will be waiting for you to workout this makes it way harder to skip out and it makes it more fun!

5. Think positive everyday tell yourself how beautiful you are and how well you have done

All of these steps are critical in order to be successful you won't regret it once you have accomplished your weight loss or fitness goal nothing is more rewarding than feeling good about yourself

Here's to wishing you a successful and Happy New Year

Cheers!

Is your Fitness Program Effective?

2008-12-31T08:52:00.000-08:00

Ever wonder just how effective your workout routine really is?

Maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt. Want to know why?

If the following 4 statements accurately describe your exercise routine, then fear not-you're doing it right.

However, if the following 4 statements don't describe your exercise routine then listen up-there's no better time than now to rev up your routine.

1. You Make the Most of Each Move: Gone are the days when workouts lasted more than an hour and you had time to single out each muscle individually. These days time is of the essence, and compound movements deliver excellent results in less time than ever before. Not sure if your routine includes compound movements? Any exercise that uses two or more joints is considered to be a compound movement. Squats and lunges are great examples. If you want to pack even more benefit into each move then try adding a shoulder press with your squats and a bicep curl with your lunges.

2. You Keep it Intense: Let's be honest, at one time or another you've spent time in the gym 'exercising' without ever breaking a sweat. Maybe you drifted from one machine to the next or joined an aerobics class for a few minutes, but the bottom line was that your heart wasn't into it. Workouts that lack intensity are practically a waste of time. Your body craves a challenge, and you see the most results when you keep your intensity high. Keep your workouts concise and push yourself with each exercise.

3. You're Consistent: Anyone can have one great workout, but one workout won't translate into killer results-only consistency will do that for you. Exercise must be a part of your daily routine, plain and simple. One of the best ways to stay consistent with your routine is to do your workout at the same time everyday. We are creatures of habit, so once your exercise schedule has been firmly set you'll find the process to be automatic, rather than an occasional afterthought.

4. You're Having a Blast: Do you dread the very thought of going for a jog, but force yourself to do it simply because you've no other ideas for exercise? Stop right there. Exercise is an enjoyable activity, especially when you find the form that is best suited for your personal preferences. If you don't like exercise there is a good chance that your technique needs help. I pride myself in showing my clients the fun side of exercise-yes, exercise is fun!

If your routine includes all of the above then congratulations ? you are doing it right. You're consistent, you challenge yourself and you're seeing results. However, if your routine doesn't include the above, you now have the blueprints to do it right. Want a routine that incorporates everything you need to reach your fitness goals? Call or email today to set up a consultation and I'll show you how to get amazing results in less time than you think

2008-12-31T08:47:00.000-08:00

Whats your New Years Resolution?

Tell us what your New Years Resolution is! It is a proven fact when it is written out the chances of success increase by 100%

Survivor Boot Camp

2008-12-31T08:44:00.000-08:00

Click here to check out
The Survivor Boot Camp ..We Kick Butt (yours)!

Getting Off To a Good Start

2008-12-31T07:33:00.000-08:00

-- By Dean Anderson, Fitness & Behavior Expert
I’m not going to sugarcoat things here, or tell you that starting and sticking to an effective exercise plan will be easy or fun. The fact is that if you’re very overweight and out of shape, you’re likely going to face some obstacles—both physically and mentally—that will challenge you in every possible way. But I can tell you this: These obstacles are not just obstacles to exercise—they are the same challenges that stand between you and the life you want for yourself. If you can find a way to meet these challenges head-on now, by being successful at making exercise a part of your daily life, you’ll have self-management skills and the confidence you need to handle just about anything else life might throw at you.

Exercise can help you shed pounds, and a lot of other unwanted baggage as well. Sounds pretty dramatic, considering we’re just talking about exercise, doesn’t it? But it’s true—at least it was for me. Trying to get myself off my 370-pound backside and into motion brought me face-to-face with all the parts of myself that had helped me get into the mess I was in: the part that had become an expert in excuse-making, procrastination, and rationalization; the part that relied on food and eating to manage feelings; the part that was afraid of what other people might think about me; the part of me that didn’t think I had what it took to lose weight (or do much of anything else); the part of me that was terrified of what might happen if I actually succeeded and no longer had my physical limitations to use as an excuse for avoiding intimate relationships, challenging work, and other anxiety-provoking situations; and yes, even the part that just plain liked sitting on the couch with a bag of chips a lot more than all the huffing and puffing and discomfort of exercise.

After years of yo-yo dieting, years of studying philosophy and psychology in graduate school to figure out what made me tick, and after trying one “miracle cure” after another, my own path beyond all these obstacles started with a very slow (and pretty painful) walk around the block. Go figure. So, let’s talk about some of the challenges you might face, and how to handle them. This is the first in a three-part series, and we’ll focus here on getting off to a safe yet effective start. (Part 2 will offer you some tips for building and maintaining both your motivation and your progress, and Part 3 will focus on some special goal-setting and problem-solving techniques that can help you get through the toughest days—and have a lot less of them.)

Priority #1: Safety
Problem: One of the biggest mistakes people commit is making assumptions about what they can’t do without checking with someone who knows how to determine that. You may have physical problems, ranging from medical conditions that impose unavoidable limitations on what you can do, to the typical after-effects of years of obesity and a sedentary lifestyle, such as chronic inflexibility, weakness, and muscle pain. These problems may rule out one kind of exercise or another. But it would be unusual if there is truly nothing you can do. The first step here is to sort out what really can’t be done (or changed) from what can. That begins with a visit to the doctor, to get a medically approved exercise prescription, telling you what you can and can’t do.

Solution: Don’t be one of those people. Tell your doctor you want to start exercising and ask for advice on what to do and what to avoid. Many doctors aren’t trained in exercise science, so if the advice you get is too vague or general to be helpful to you, go see a certified personal trainer to get a fitness plan that you can take back to your doctor for approval or modification.

Priority #2: Find Something That Fits YOU

Problem: You just can’t seem to find a good place to start. You’ve checked out the exercises in the Resource Center, but you don’t see many that suit you—if you get down on the floor, you may not be able to get up again by yourself (been there, done that), and your body just doesn’t bend or let you get into the positions illustrated. You’ve been to the gym, but you don’t even fit into half the machines there, and you felt like you were going to throw up after two minutes on the elliptical machine. To make things worse, all those young hard bodies in their little spandex clothes make you feel like you’re from another planet—and who the heck thought it was a good idea to put those stupid mirrors everywhere?! You’ve tried walking around the neighborhood, but you had to quit after a couple of minutes because your feet were sore or you got cramps in your legs…

Solution: Almost every exercise can be modified so you can do it (or something like it) in a way that meets your needs and present capacities. For example:
Chair exercises allow you to do many strength and stretching exercises that otherwise would have to be done on the floor or standing. This allows you to get through a whole routine that would have left you exhausted or worse if you were standing up the whole time.
You can take a water aerobics classes and/or do your walking in a swimming pool (with plenty of other people who aren’t exactly fond of wearing swimsuits), or you can use a walker.

You can hire a trainer that will work with you in the comfort of your own home ask a friend to join you

The main idea is to start where you are right now, and adapt exercises to your needs and capacities, instead of trying (and often failing) to use exercises that aren’t right for you at this stage. With a little research and by asking questions, you’ll find that plenty of very effective alternatives to traditional exercises are already available.

Above all, don’t make it easy to talk yourself out of starting an exercise program by getting confused about the difference between a challenge and an insurmountable obstacle. Those undefeatable obstacles are really pretty few and far between and not so hard to work around—if you want it to be that way