Yes summer might be here, but that doesn’t mean that forget about fitness! Achieve Fitness Canada is here to help you stay on track this summer with our hot summer specials further in this blog
It is important to realize that fitness should be an integral part of your lifestyle, not just in the spring but also in the summer months. It has been my believe since day one that fitness should be a lifelong pursuit, not something that should be followed half hazard, but an endeavor that should be pursued with vigor.
Achieve Fitness Canada has many fitness opportunities that you can capitalize in during the hot summer months.
For example: Our FitCamps are a perfect solution for working out. Our FitCamps are mainly outside. You can also choose to workout once, twice or three times in our FitCamp Classes. This way fitness does not interfere with other obligations such as family, the cottage or drinking beer? J
We are your fitness experts and we want to make sure that you keep up your fitness routine in the summer even if its only once a week.
We are here for you!
Trevor Folgering
President
Achieve Fitness Canada
905-407-8612
Summer Specials
FitCamp Special
Bring a friend to any of our FitCamp locations and you AND your friend will receive 10 percent off the eight week program price! Please mention the email special when attending the FitCamp
In-Home Personal Training Special
1) Receive two complimentary personal training sessions when you phone 905-407-8612 and say "I am dedicated to Fitness for Life!"
2) You will receive a 10 percent discount when you mention this special promotion. New Clients Only.
Remember....the greatest gift you can give someone is the gift of health! Without your health you have nothing!
EARN $100 IN 5 MINUTES!
Recommend us to a friend/company, and their purchase gets you $100!
To activate your summer specials call 905-407-8612 or email:
trevor@achievefitnesscanada.com TODAY!!!
ONLY 20 PEOPLE CAN GET THESE SUMMER SPECIALS! HURRY! CALL NOW!
Tuesday, June 9, 2009
Monday, June 8, 2009
Three Weight Loss Mistakes That You Should Not Do!
Hi there!
I am going to let you in on three basic nutrition mistakes that most people start to make when embarking on a weight loss program. Follow the Action Plan listed after every mistake and your sure not to go wrong! For more information regarding fitness and health email trevor@achievefitnesscanada.com Check out our website! www.achievefitnesscanada.com
MISTAKE #1
Not consistently eating every three hours.
As a culture we have been programmed to think that eating less will help us lose weight. Many fad diets have taught us to reduce your calories that you eat in a day and you will lose weight!
Heck, even Oprah preaches about this: “Eat Less and Move more”
However our bodies are not designed like this. You see by decreasing the amount of food that you eat during the day; you actually decrease the metabolism in the body
There is a fancy word: “metabolism” what does that mean? Metabolism refers to all chemical reactions that happen in the body. This could refer to hair growth, nail growth, skin regeneration, digestion, elimination, and a hundred million different other reactions including the process of “fat burning”
Our cells depend on us to give them the proper fuel to fulfill these chemical reactions. If for some reason the cells do not get the proper fuel they automatically slow down and stop doing there job properly.
The point is that you need to be fueling you body every three hours. This will keep your metabolic rate humming along, and it will also keep your blood sugar levels from crashing and you feeling miserable!
ACTION PLAN #1
Look at your daily schedule: Pencil in the times that you can have a quick snack. Ideally you would like to have the following
6am – wake-up
7 am Breakfast
10 am Mid-Morning snack
12:30 lunch
3:00 pm Mid-afternoon snack
6:00 small dinner
9:00 small snack
Note: These meals are very small and are not the traditional three square meals a day!
MISTAKE #2
Not taking in enough water
The most overlooked aspect of any fitness program is WATER! Water is such an important facet in trying to lose weight, but it is often overlooked by most fitness professionals!
Why is water so important, you ask? Well for one your body is 70 percent water! That has to give you some indication of how important it is to the vital organs of your body.
-Blood is 83% water
-Muscles are 75% water
-The brain is 74% water
-Bone is 22% water
Without proper intake of water, your body would start to such down, toxins start forming in the blood and in vital organs, and your body can become very toxic.
Water - The Miracle Worker
Simple water is truly a "wonder drug." Without chemicals, additives, or anything unnatural, a steady dose of 2 liters a day will:
-Improve Your Energy
-Increase Your Mental and Physical Performance
-Remove Toxins & Waste Products from your body
-Keep Skin Healthy and Glowing
-Help You Lose Weight
-Reduce Headaches and Dizziness
-Allow for proper Digestion
-Help to keep you more Alkaline
ACTION PLAN!
Go to your local Wal-mart. There you will find a 2.2 liter water bottle.
Drink at least one of these per day!
MISTAKE #3
Not Eating Enough Protein throughout the Day
This is a big one for women. I consult with mostly women. Every single woman I have ever talked to does not take in enough protein.
Protein is the building blocks of all our cells in the body. Without enough of this important macronutrient it is impossible to see changes in the body.
Protein is so important in a weight loss prospective because it is extremely thermogenic. Meaning it takes the body a longer time to break protein down into its usable form that it actually speed the metabolism up!
In addition our muscles are made up of amino acids: (The breakdown of Protein in the body) without sufficient protein in the body, you will not see a change in your muscle shape or size.
Women are often scared of taking protein because of on thought. They don’t want to become muscular. Taking in protein will not cause you to become overly muscular. Women have not enough testosterone in the body to fully develop muscles like a man would. Therefore taking in copious amounts of protein will only cause the body to excrete the excess through the urine.
How Much Protein Do I Need?
To see changes in the body most women should aim for 1.0 grams of protein per lb of lean body mass.
There for if a women weighs 130 lbs and her lean mass is 100 (Fat free mass) Then she should take in roughly 100 grams of protein throughout the day.
100x1.0grams = 100 grams
Take 100 grams and divide it into 6 small meals a day
100/6 = 16.6 or 17 gram per meal.
So for every meal you would need 16 grams of protein, which is easy to do. A small chicken breast contain 20 grams already, combine that with a nice salad, and you have a great meal!
ACTION PLAN #3
Go to your local grocery store to do some grocery shopping. Buy the following items for some tasty protein sources
1) Skinless/Boneless Chicken
2) Cottage Cheese (low fat or 1%)
3) Tuna
4) Salmon
5) Lean cut of steak or meat (Center cuts)
6) Eggs
7) Extra lean ground beef
8) Chic Peas
Then go to your local Vitamin Store and buy some protein powder.
I am going to let you in on three basic nutrition mistakes that most people start to make when embarking on a weight loss program. Follow the Action Plan listed after every mistake and your sure not to go wrong! For more information regarding fitness and health email trevor@achievefitnesscanada.com Check out our website! www.achievefitnesscanada.com
MISTAKE #1
Not consistently eating every three hours.
As a culture we have been programmed to think that eating less will help us lose weight. Many fad diets have taught us to reduce your calories that you eat in a day and you will lose weight!
Heck, even Oprah preaches about this: “Eat Less and Move more”
However our bodies are not designed like this. You see by decreasing the amount of food that you eat during the day; you actually decrease the metabolism in the body
There is a fancy word: “metabolism” what does that mean? Metabolism refers to all chemical reactions that happen in the body. This could refer to hair growth, nail growth, skin regeneration, digestion, elimination, and a hundred million different other reactions including the process of “fat burning”
Our cells depend on us to give them the proper fuel to fulfill these chemical reactions. If for some reason the cells do not get the proper fuel they automatically slow down and stop doing there job properly.
The point is that you need to be fueling you body every three hours. This will keep your metabolic rate humming along, and it will also keep your blood sugar levels from crashing and you feeling miserable!
ACTION PLAN #1
Look at your daily schedule: Pencil in the times that you can have a quick snack. Ideally you would like to have the following
6am – wake-up
7 am Breakfast
10 am Mid-Morning snack
12:30 lunch
3:00 pm Mid-afternoon snack
6:00 small dinner
9:00 small snack
Note: These meals are very small and are not the traditional three square meals a day!
MISTAKE #2
Not taking in enough water
The most overlooked aspect of any fitness program is WATER! Water is such an important facet in trying to lose weight, but it is often overlooked by most fitness professionals!
Why is water so important, you ask? Well for one your body is 70 percent water! That has to give you some indication of how important it is to the vital organs of your body.
-Blood is 83% water
-Muscles are 75% water
-The brain is 74% water
-Bone is 22% water
Without proper intake of water, your body would start to such down, toxins start forming in the blood and in vital organs, and your body can become very toxic.
Water - The Miracle Worker
Simple water is truly a "wonder drug." Without chemicals, additives, or anything unnatural, a steady dose of 2 liters a day will:
-Improve Your Energy
-Increase Your Mental and Physical Performance
-Remove Toxins & Waste Products from your body
-Keep Skin Healthy and Glowing
-Help You Lose Weight
-Reduce Headaches and Dizziness
-Allow for proper Digestion
-Help to keep you more Alkaline
ACTION PLAN!
Go to your local Wal-mart. There you will find a 2.2 liter water bottle.
Drink at least one of these per day!
MISTAKE #3
Not Eating Enough Protein throughout the Day
This is a big one for women. I consult with mostly women. Every single woman I have ever talked to does not take in enough protein.
Protein is the building blocks of all our cells in the body. Without enough of this important macronutrient it is impossible to see changes in the body.
Protein is so important in a weight loss prospective because it is extremely thermogenic. Meaning it takes the body a longer time to break protein down into its usable form that it actually speed the metabolism up!
In addition our muscles are made up of amino acids: (The breakdown of Protein in the body) without sufficient protein in the body, you will not see a change in your muscle shape or size.
Women are often scared of taking protein because of on thought. They don’t want to become muscular. Taking in protein will not cause you to become overly muscular. Women have not enough testosterone in the body to fully develop muscles like a man would. Therefore taking in copious amounts of protein will only cause the body to excrete the excess through the urine.
How Much Protein Do I Need?
To see changes in the body most women should aim for 1.0 grams of protein per lb of lean body mass.
There for if a women weighs 130 lbs and her lean mass is 100 (Fat free mass) Then she should take in roughly 100 grams of protein throughout the day.
100x1.0grams = 100 grams
Take 100 grams and divide it into 6 small meals a day
100/6 = 16.6 or 17 gram per meal.
So for every meal you would need 16 grams of protein, which is easy to do. A small chicken breast contain 20 grams already, combine that with a nice salad, and you have a great meal!
ACTION PLAN #3
Go to your local grocery store to do some grocery shopping. Buy the following items for some tasty protein sources
1) Skinless/Boneless Chicken
2) Cottage Cheese (low fat or 1%)
3) Tuna
4) Salmon
5) Lean cut of steak or meat (Center cuts)
6) Eggs
7) Extra lean ground beef
8) Chic Peas
Then go to your local Vitamin Store and buy some protein powder.
Wednesday, June 3, 2009
Here are 10 tips that will help you become successful in your fitness quest in 2009
1) Tell a Buddy - Telling a friend about your fitness goals will keep you accountable for your actions. You want to tell as many people as you can about your fitness goals. This way your friends will help you to stay on track
2) Find Out Your “WHY.” - It is very important to figure out “WHY” you are starting an exercise program! Emotion is much stronger then rational thinking. Figure out why you are making a lifestyle change and your chances of success will skyrocket. (Please see blog above for more info)
3) Plan Your Workouts. Make sure that you are scheduling your workouts ahead of time. Treat your workouts like a business meeting that cannot be moved. Be consistent, if you are starting to workout every second day, then schedule your workout in your daytimer or blackberry and DO NOT MOVE IT!
4) Plan your meals ahead of time. “If you fail to plan, you plan to fail!” If you do not plan meals ahead of time you will be forced to grab fast food or an unhealthy treat when you in a rush. Cook meals on a Sunday, and make sure you have enough to cover yourself till Saturday morning.
5) Prepare yourself mentally - Often times overlooked, mental preparation is far more important then actually working out. Make sure you spend some time as soon as you wake up to actually visualize how you want your body to look like. Cut out pictures of the body that you would like to obtain and post them in spots that will make you excited and stay motivated. i.e. - Fridge, Bathroom Mirrors etc.. Make your mind strong, and your body will follow
6) Do more then just cardio,cardio, cardio - Cardio alone will not do the trick in changing the body. You must incorporate all aspects of fitness and health. Strength train, stretch, include core training, muscular endurance exercises and functional fitness exercises. If you do not know how to start hire our trainers to help you get going!
7) Drink Water - Another overlooked application of weight loss. Water is the most abundant nutrient in our bodies. If you are dehydrated your body will not be able to break down fat and dispose of it. Your organs and other tissues will become toxic and not function properly. To avoid this and to aid in flushing out “FFAs” (Free Fatty Acids) Drink 2-3 liters DAILY! (Or until your urine is clear)
8 - Train with a buddy or hire a personal trainer! Often times the biggest obstacles in our fitness success is ourselves. We often do not know how to properly eat, train and recover and this is largely due to the misinformation that the media has fed us though the years. Get educated and hire a personal trainer to teach you everything you need to know about fitness and health. Even if you cannot afford it ask yourself this question “How CAN I afford it?” Take the time too see if you can cut back on other luxury items to free up some extra spending money, so you CAN AFFORD IT!
9) Be Grateful for Your Body. Being grateful for your health is the cornerstone in improving your body. Spend a little time each day to thank your body for giving you a gift. Your heart that keeps on beating, no coffee break, no lunch break, even if you’re not aware of it. Your eyes that let you see the most amazing things. You ears that let you hear magnificent sounds. When you are in total gratitude of your body then you will begin to see immense physical changes.
10) Being Balanced and in the moment. - Life is all about balance. Having an obsessive nature about exercise is not healthy. Once you start becoming obsessive about every calorie that is ingested then you are taking steps backwards. Be absolutely certain that you will maintain balance in your physical body, your spiritual mind and the outside world. Our bodies like to be in balance. Be present in everyday moments. Many people let their minds go on automatic pilot and just act like robots. Make sure to be present on daily tasks and events. Your body and mind will thank you.
To True Health,
Trevor Folgering
1) Tell a Buddy - Telling a friend about your fitness goals will keep you accountable for your actions. You want to tell as many people as you can about your fitness goals. This way your friends will help you to stay on track
2) Find Out Your “WHY.” - It is very important to figure out “WHY” you are starting an exercise program! Emotion is much stronger then rational thinking. Figure out why you are making a lifestyle change and your chances of success will skyrocket. (Please see blog above for more info)
3) Plan Your Workouts. Make sure that you are scheduling your workouts ahead of time. Treat your workouts like a business meeting that cannot be moved. Be consistent, if you are starting to workout every second day, then schedule your workout in your daytimer or blackberry and DO NOT MOVE IT!
4) Plan your meals ahead of time. “If you fail to plan, you plan to fail!” If you do not plan meals ahead of time you will be forced to grab fast food or an unhealthy treat when you in a rush. Cook meals on a Sunday, and make sure you have enough to cover yourself till Saturday morning.
5) Prepare yourself mentally - Often times overlooked, mental preparation is far more important then actually working out. Make sure you spend some time as soon as you wake up to actually visualize how you want your body to look like. Cut out pictures of the body that you would like to obtain and post them in spots that will make you excited and stay motivated. i.e. - Fridge, Bathroom Mirrors etc.. Make your mind strong, and your body will follow
6) Do more then just cardio,cardio, cardio - Cardio alone will not do the trick in changing the body. You must incorporate all aspects of fitness and health. Strength train, stretch, include core training, muscular endurance exercises and functional fitness exercises. If you do not know how to start hire our trainers to help you get going!
7) Drink Water - Another overlooked application of weight loss. Water is the most abundant nutrient in our bodies. If you are dehydrated your body will not be able to break down fat and dispose of it. Your organs and other tissues will become toxic and not function properly. To avoid this and to aid in flushing out “FFAs” (Free Fatty Acids) Drink 2-3 liters DAILY! (Or until your urine is clear)
8 - Train with a buddy or hire a personal trainer! Often times the biggest obstacles in our fitness success is ourselves. We often do not know how to properly eat, train and recover and this is largely due to the misinformation that the media has fed us though the years. Get educated and hire a personal trainer to teach you everything you need to know about fitness and health. Even if you cannot afford it ask yourself this question “How CAN I afford it?” Take the time too see if you can cut back on other luxury items to free up some extra spending money, so you CAN AFFORD IT!
9) Be Grateful for Your Body. Being grateful for your health is the cornerstone in improving your body. Spend a little time each day to thank your body for giving you a gift. Your heart that keeps on beating, no coffee break, no lunch break, even if you’re not aware of it. Your eyes that let you see the most amazing things. You ears that let you hear magnificent sounds. When you are in total gratitude of your body then you will begin to see immense physical changes.
10) Being Balanced and in the moment. - Life is all about balance. Having an obsessive nature about exercise is not healthy. Once you start becoming obsessive about every calorie that is ingested then you are taking steps backwards. Be absolutely certain that you will maintain balance in your physical body, your spiritual mind and the outside world. Our bodies like to be in balance. Be present in everyday moments. Many people let their minds go on automatic pilot and just act like robots. Make sure to be present on daily tasks and events. Your body and mind will thank you.
To True Health,
Trevor Folgering
What is your WHY???
There are many people in 2009 that will start to follow a healthy lifestyle. They will cut out the heavy drinking, become more health conscience and start an exercise routine.
Unfortunately for every 10 people that start being healthy 9 will actually revert back to their old habits.
Why?
Everyone knows that being healthy is so important! Especially in today’s world where we have more obese individuals then non-obese.
I have found that I can teach a person the tools to get fit, and I can tell them the so called secrets and show them exactly what to do, however if this person is left to their own devices 9 out of 10 times they will revert back to old habits.
I believe that you need a strong enough “WHY” when trying to obtain a healthy lifestyle. A lot of us know that we should exercise, eat healthy, stop smoking, quit drinking, but many of us do not develop a strong enough “why” and therefore never follow through!
Your emotions are so much stronger then your rational thinking. If you get enough emotion behind why you would like to do something, then you’ll find just about any way to complete it!
The secret to living a healthy lifestyle for LIFE is to have 10 WHYS for every doubt. You must create a “WHY I NEED TO GET HEALTHY” List.
This list is filled with emotion, and desire.
Its cant be something like this..
1) To lose 10 lbs2) so my husband won’t call me fat anymore..
NO.
If you say these things to yourself that might inspire you for a day!
You have to get emotional!
For me exercise has a deep spiritual side, where if I don’t actually physically exercise I actually feel less spiritual, less connected with God! I believe that being physical is actually something that we were meant to do as human beings and to not have fitness in your life is like slapping your creator in the face.
So what is your “WHY?”
Come up with at least 10 “WHYS” that will get you moving, even if its just walking outside for 10 minutes, at least you are developing that habit!
I urge you try our trainers at Achieve Fitness Canada. We can accommodate your schedule, and come to wherever is most convenient for you!
To True Health!
Trevor FolgeringPresident/CEOAchieve Fitness Canada
Unfortunately for every 10 people that start being healthy 9 will actually revert back to their old habits.
Why?
Everyone knows that being healthy is so important! Especially in today’s world where we have more obese individuals then non-obese.
I have found that I can teach a person the tools to get fit, and I can tell them the so called secrets and show them exactly what to do, however if this person is left to their own devices 9 out of 10 times they will revert back to old habits.
I believe that you need a strong enough “WHY” when trying to obtain a healthy lifestyle. A lot of us know that we should exercise, eat healthy, stop smoking, quit drinking, but many of us do not develop a strong enough “why” and therefore never follow through!
Your emotions are so much stronger then your rational thinking. If you get enough emotion behind why you would like to do something, then you’ll find just about any way to complete it!
The secret to living a healthy lifestyle for LIFE is to have 10 WHYS for every doubt. You must create a “WHY I NEED TO GET HEALTHY” List.
This list is filled with emotion, and desire.
Its cant be something like this..
1) To lose 10 lbs2) so my husband won’t call me fat anymore..
NO.
If you say these things to yourself that might inspire you for a day!
You have to get emotional!
For me exercise has a deep spiritual side, where if I don’t actually physically exercise I actually feel less spiritual, less connected with God! I believe that being physical is actually something that we were meant to do as human beings and to not have fitness in your life is like slapping your creator in the face.
So what is your “WHY?”
Come up with at least 10 “WHYS” that will get you moving, even if its just walking outside for 10 minutes, at least you are developing that habit!
I urge you try our trainers at Achieve Fitness Canada. We can accommodate your schedule, and come to wherever is most convenient for you!
To True Health!
Trevor FolgeringPresident/CEOAchieve Fitness Canada
Tip Of the Week!
Good day!
I want to give a few good tips each week to help you out in your weight loss journey! So without further ado….
Tip #1
Get Rid of Limiting Beliefs!
Well what’s a belief? A belief is nothing more then a thought that is repeated enough times in your head with enough emotional intensity, that it is accepted as the truth.
Limiting beliefs have power over you only because you treat them as the truth
Your beliefs control your actions. Let’s quickly look at some common limiting beliefs that people draw around “exercise”
1) I can never get myself up at 6am to workout
2) I can’t do it!
3) I am not disciplined enough!
4) I don’t want to look like that
5) It can never happen for me
6) I am not athletic enough
7) I am a woman, and I don’t want “muscles”
8 - I don’t want to be big.
9) I am a woman and women do not lift heavy weights
10) I just don’t think that’s possible to do
In these ten examples we see that those beliefs are really stopping us from achieving what we truly want!
ACTION PLAN
Take five minutes and write down your own 10 limiting beliefs that you have around exercise. Next, write down the opposite of that belief
Example:
1) I am not athletic enough to work out. (I do not need to be athletic to have a great body!)
YOU’RE TURN! Do it now!!
Tip #2 - Eat Every Three Hours!
As a culture we have been programmed to think that eating less will help us lose weight.
Many fad diets have taught us to reduce your calories that you eat in a day and you will lose weight! Heck, even Oprah preaches about this: “Eat less and Move more”
However our bodies are not designed like this. You see by decreasing the amount of food that you eat during the day; you actually decrease the metabolism in the body
There is a fancy word: “metabolism” what does that mean? Metabolism refers to all chemical reactions that happen in the body.
This could refer to hair growth, nail growth, skin regeneration, digestion, elimination, and a hundred million different other reactions including the process of “fat burning”
Our cells depend on us to give them the proper fuel to fulfill these chemical reactions. If for some reason the cells do not get the proper fuel they automatically slow down and stop doing there job properly.
The point is that you need to be fueling you body every three hours. This will keep your metabolic rate humming along, and it will also keep your blood sugar levels from crashing and you feeling miserable!
ACTION PLAN
Look at your daily schedule: Pencil in the times that you can have a quick snack. Ideally you would like to have the following:
6am – wake-up
7 am Breakfast
10 am Mid-Morning snack
12:30 lunch
3:00 pm Mid-afternoon snack
6:00 small dinner
9:00 small snack
Note: These meals are very small and are not the traditional three square meals a day! For further information please email myself directly.
To True Health!
Trevor Folgering
I want to give a few good tips each week to help you out in your weight loss journey! So without further ado….
Tip #1
Get Rid of Limiting Beliefs!
Well what’s a belief? A belief is nothing more then a thought that is repeated enough times in your head with enough emotional intensity, that it is accepted as the truth.
Limiting beliefs have power over you only because you treat them as the truth
Your beliefs control your actions. Let’s quickly look at some common limiting beliefs that people draw around “exercise”
1) I can never get myself up at 6am to workout
2) I can’t do it!
3) I am not disciplined enough!
4) I don’t want to look like that
5) It can never happen for me
6) I am not athletic enough
7) I am a woman, and I don’t want “muscles”
8 - I don’t want to be big.
9) I am a woman and women do not lift heavy weights
10) I just don’t think that’s possible to do
In these ten examples we see that those beliefs are really stopping us from achieving what we truly want!
ACTION PLAN
Take five minutes and write down your own 10 limiting beliefs that you have around exercise. Next, write down the opposite of that belief
Example:
1) I am not athletic enough to work out. (I do not need to be athletic to have a great body!)
YOU’RE TURN! Do it now!!
Tip #2 - Eat Every Three Hours!
As a culture we have been programmed to think that eating less will help us lose weight.
Many fad diets have taught us to reduce your calories that you eat in a day and you will lose weight! Heck, even Oprah preaches about this: “Eat less and Move more”
However our bodies are not designed like this. You see by decreasing the amount of food that you eat during the day; you actually decrease the metabolism in the body
There is a fancy word: “metabolism” what does that mean? Metabolism refers to all chemical reactions that happen in the body.
This could refer to hair growth, nail growth, skin regeneration, digestion, elimination, and a hundred million different other reactions including the process of “fat burning”
Our cells depend on us to give them the proper fuel to fulfill these chemical reactions. If for some reason the cells do not get the proper fuel they automatically slow down and stop doing there job properly.
The point is that you need to be fueling you body every three hours. This will keep your metabolic rate humming along, and it will also keep your blood sugar levels from crashing and you feeling miserable!
ACTION PLAN
Look at your daily schedule: Pencil in the times that you can have a quick snack. Ideally you would like to have the following:
6am – wake-up
7 am Breakfast
10 am Mid-Morning snack
12:30 lunch
3:00 pm Mid-afternoon snack
6:00 small dinner
9:00 small snack
Note: These meals are very small and are not the traditional three square meals a day! For further information please email myself directly.
To True Health!
Trevor Folgering
Letting Go Of Physical Egos
Recently I started reading a very powerful book that examines the human ego and how it affects our daily lives.
Having an ego I believe is something that we all have and can all control in our lives. Some individuals have a more powerful ego then others. Some like to prove to others that they are important, others boast, complain, argue, and fight which are all part of the egos way of winning. The “I am right and you are wrong” mentality is all too common in our society.
Other ways the ego controls the human form is through fitness and health. I have suffered through this for many years. I have connected my ego with being physically fit and healthy.
For almost a full decade I was a bodybuilder, and more to the point a “natural” bodybuilder. My ego was very strong and always wanted to point out that I was a “natural” athlete using no anabolic steroids.
The journey for me in fitness has changed from trying to build up my body to just enjoying the physical process of becoming more fit and vital.
I am learning to let go of my physical attributes and become more aware of my physical being, that being which is inside this vessel called a body.
It is still important to me to be physically active and I very much enjoy the process of working out, but I am in a transition period. I myself am leaving the ego dominated side of fitness and transitioning to a more spiritual side of working out.
After all we are all going to decay in the end, and it is important to realize that we are more then the flesh that we see through our eyes.
We all are spiritual beings with a higher inner and outer purpose.
For more information on the ego I recommend buying Eckhart Tolle’s Book “A New Earth”
At Achieve Fitness Canada we look forward to connecting you to your physical self.
To A Renewed sense of Health,
Trevor Folgering
Having an ego I believe is something that we all have and can all control in our lives. Some individuals have a more powerful ego then others. Some like to prove to others that they are important, others boast, complain, argue, and fight which are all part of the egos way of winning. The “I am right and you are wrong” mentality is all too common in our society.
Other ways the ego controls the human form is through fitness and health. I have suffered through this for many years. I have connected my ego with being physically fit and healthy.
For almost a full decade I was a bodybuilder, and more to the point a “natural” bodybuilder. My ego was very strong and always wanted to point out that I was a “natural” athlete using no anabolic steroids.
The journey for me in fitness has changed from trying to build up my body to just enjoying the physical process of becoming more fit and vital.
I am learning to let go of my physical attributes and become more aware of my physical being, that being which is inside this vessel called a body.
It is still important to me to be physically active and I very much enjoy the process of working out, but I am in a transition period. I myself am leaving the ego dominated side of fitness and transitioning to a more spiritual side of working out.
After all we are all going to decay in the end, and it is important to realize that we are more then the flesh that we see through our eyes.
We all are spiritual beings with a higher inner and outer purpose.
For more information on the ego I recommend buying Eckhart Tolle’s Book “A New Earth”
At Achieve Fitness Canada we look forward to connecting you to your physical self.
To A Renewed sense of Health,
Trevor Folgering
Aerobic versus Anaerobic Exercise
By now you know that aerobic exercise burns fat, but doing to much aerobic activity breaks down amino acids and that those amino acids are coming from muscle tissue, which is causing us to lose muscle!
There is another term we need to become familiar with and that is anaerobic exercise. Anaerobic means without oxygen.
Aerobic you have probably guessed means with oxygen. Anaerobic exercises are activities in which you become exhausted very quickly (sprinting, weight training).
Anaerobic activities build muscle What you should know? Aerobic exercise burns fat, Anaerobic exercise develops muscle.
Fat is burned inside the muscle! As you develop more muscle you have the ability to burn more fat when you do the appropriate amount of cardio activity. Good new right? Well for most yes, for other the image of getting big is not something they want to visualize.
Let’s examine the commonly used phase, “I don’t want to get big I just want to get toned”. Take a deep breathe, “toned” means growing muscle. What happens here is as the muscle grows it utilizes more fat in the body as the fat in the body disappears and the muscle grows you begin to see definition- Muscle Tone!
So how do I build muscle? In order to build muscle, you must ask your muscles to do more than they are used to, and then nutritionally supply the muscles with proper nutrition for growth.
For more information or to get started with our personal trainers email Trevor@achievefitnesscanada.com
In True Health,
Trevor Folgering
President
Achieve Fitness Canada
There is another term we need to become familiar with and that is anaerobic exercise. Anaerobic means without oxygen.
Aerobic you have probably guessed means with oxygen. Anaerobic exercises are activities in which you become exhausted very quickly (sprinting, weight training).
Anaerobic activities build muscle What you should know? Aerobic exercise burns fat, Anaerobic exercise develops muscle.
Fat is burned inside the muscle! As you develop more muscle you have the ability to burn more fat when you do the appropriate amount of cardio activity. Good new right? Well for most yes, for other the image of getting big is not something they want to visualize.
Let’s examine the commonly used phase, “I don’t want to get big I just want to get toned”. Take a deep breathe, “toned” means growing muscle. What happens here is as the muscle grows it utilizes more fat in the body as the fat in the body disappears and the muscle grows you begin to see definition- Muscle Tone!
So how do I build muscle? In order to build muscle, you must ask your muscles to do more than they are used to, and then nutritionally supply the muscles with proper nutrition for growth.
For more information or to get started with our personal trainers email Trevor@achievefitnesscanada.com
In True Health,
Trevor Folgering
President
Achieve Fitness Canada
Powerful Protein
Today I want to tackle the misconception of Protein!
This is a big one for a lot of people. I consult with mostly women. Every single woman I have ever talked to does not take in enough protein.
Protein is the building blocks of all our cells in the body. Without enough of this important macronutrient it is impossible to see changes in the body.
Protein is so important in a weight loss prospective because it is extremely thermogenic. Meaning it takes the body a longer time to break protein down into its usable form that it actually speed the metabolism up!
In addition our muscles are made up of amino acids: (The breakdown of Protein in the body) without sufficient protein in the body, you will not see a change in your muscle shape or size.
Women are often scared of taking protein because of one thought. They don’t want to become muscular. Taking in protein will not cause you to become overly muscular.
Women have not enough testosterone in the body to fully develop muscles like a man would. Therefore taking in copious amounts of protein will only cause the body to excrete the excess through the urine.
How Much Protein Do I Need?
To see changes in the body most women should aim for 1.0 grams of protein per lb of lean body mass.
Therefore if a women weighs 130 lbs and her lean mass is 100 (Fat free mass) Then she should take in roughly 100 grams of protein throughout the day.
100×1.0grams = 100 grams
Take 100 grams and divide it into 6 small meals a day
100/6 = 16.6 or 17 gram per meal.
So for every meal you would need 16 grams of protein, which is easy to do. A small chicken breast contain 20 grams already, combine that with a nice salad, and you have a great meal!
ACTION PLAN
Go to your local grocery store to do some grocery shopping. Buy the following items for some tasty protein sources:
1) Skinless/Boneless Chicken
2) Cottage Cheese (low fat or 1%)
3) Tuna
4) Salmon
5) Lean cut of steak or meat (Center cuts)
6) Eggs
7) Extra lean ground beef
Chic Peas
Then go to your local Vitamin Store and buy some protein powder.
For more information on finding a good nutrition store in your area please email at Trevor@achievefitnesscanada.com
This is a big one for a lot of people. I consult with mostly women. Every single woman I have ever talked to does not take in enough protein.
Protein is the building blocks of all our cells in the body. Without enough of this important macronutrient it is impossible to see changes in the body.
Protein is so important in a weight loss prospective because it is extremely thermogenic. Meaning it takes the body a longer time to break protein down into its usable form that it actually speed the metabolism up!
In addition our muscles are made up of amino acids: (The breakdown of Protein in the body) without sufficient protein in the body, you will not see a change in your muscle shape or size.
Women are often scared of taking protein because of one thought. They don’t want to become muscular. Taking in protein will not cause you to become overly muscular.
Women have not enough testosterone in the body to fully develop muscles like a man would. Therefore taking in copious amounts of protein will only cause the body to excrete the excess through the urine.
How Much Protein Do I Need?
To see changes in the body most women should aim for 1.0 grams of protein per lb of lean body mass.
Therefore if a women weighs 130 lbs and her lean mass is 100 (Fat free mass) Then she should take in roughly 100 grams of protein throughout the day.
100×1.0grams = 100 grams
Take 100 grams and divide it into 6 small meals a day
100/6 = 16.6 or 17 gram per meal.
So for every meal you would need 16 grams of protein, which is easy to do. A small chicken breast contain 20 grams already, combine that with a nice salad, and you have a great meal!
ACTION PLAN
Go to your local grocery store to do some grocery shopping. Buy the following items for some tasty protein sources:
1) Skinless/Boneless Chicken
2) Cottage Cheese (low fat or 1%)
3) Tuna
4) Salmon
5) Lean cut of steak or meat (Center cuts)
6) Eggs
7) Extra lean ground beef
Chic Peas
Then go to your local Vitamin Store and buy some protein powder.
For more information on finding a good nutrition store in your area please email at Trevor@achievefitnesscanada.com
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About Me
- Trevor Folgering
- Trevor is best known for his ability to motivate people and really help them change the direction of their lives. His mission and purpose is to teach people the fundamental principles of fitness, nutrition and weight loss.