Okay I found this on Facebook - Calories you have been caught and we know how to conquer you!!!!

Nourish, Move, Thrive Website (Alberta Milk) just posted this:

"Exercising burns calories but perhaps not as many as you think. Eating calorie-dense foods that offer little nutritional value in a short period of time is easy to do.  It takes only a couple of minutes to eat a glazed donut containing about 268 calories; it takes 30 minutes of jogging at 8 km per hour to burn off those calories."

Working out is essential to strong bones, muscle and heart health but to ultimately see all your hard work at the gym you need to fuel the body properly.  Here is the Alberta Milk link with a great read on how much effort it really takes to burn off those 10 potato chips.  We need to be aware of the mindless calories we sometimes think we are entitled to because we just worked out.  They also have some great tips for pre and post work out foods.

Nourish, Move, Thrive - Alberta Milk

Strollersize at West Edmonton Christian Assembly Gym is back!!!!

Join me this winter for 11 weeks
Wed 10:15 am  January 9 and Fri January 11 until Friday March 22 (no class March 1)

Price is $7 a class ($8 drop in) or $77 for the session payable on the first class by Cheque or cash.
Join me twice a week and pay only $5 a class or $110 for the session

Strollersize Moms bring your baby (even extra kids welcome to play in the 1/2 gym)

See you for some fun sweating together this fall!!!!

Bootcamp at West Edmonton Christian Assembly Gym is back!!!!

This class is for everyone - options 1, 2, 3 provided....customize to your own workout!!

Join me this fall for 11 weeks
Wed 9:15 am  January 9 and Fri Jan until Fri Mar 22 ( no class Mar 1)

Wed evening class also available at 6:45 - 7:45 pm

Price is $7 a class ($8 drop in) or $77 for the session payable on the first class by Cheque or cash.
Join me twice a week and pay only $5 a class or $110 for the session

Strollersize Moms you are most welcome to join the class!!

Extra kids and strollers can be at the side or playing in the half gym.

See you for some fun sweating together this fall!!!!

Five Truths About Diet and Exercise

1. No one can out work a bad diet!
2. Exercise can make your body function, feel,and look better - Nutrition creates weight loss!
3. Doing sit ups will not get you 6 pack abs - 6 pack abs are made in the kitchen - spend your extra work out time cooking healthy not crunching
4. Results come from quality of exercise, not quantity.  Work hard, rest, repeat!
5. If you only work small muscles, you get small results - total body workouts rock!

Thanks to fitness trainer Brett Klika for the insight

6 Nutrients for faster weight loss

Here is a great recap to focus on for key nutrients to fuel your body.  Thank you Women's Health for this excerpt from the Vitamin D Diet.  Here is my synopsis.

Calcium - (dairy) the more calcium a fat cell has the more fat it will release to burn
Protein - (lean) keeps hunger in check and our bodies proportioned
Omega 3 Fatty Acids - (Salmon, nuts) switches on enzymes to trigger fat burning in the cells
MUFA's - (olive oil, avocados, peanut butter, dark chocolate) they zero in on Belly Fat
Conjugated Linoleic Acid - (dairy) CLA's help blood glucose to be burned as energy&not store as fat
Check out the full article in Women's Health Magazine
BurnFatFast

10 great ways to get a flat stomach

Thank you Women's Health for throwing out all the diet craziness and just getting down to the basics.  Here are the top 10 ways Women's Health says to flatten your abs.

1: Eat when your hungry - 5 small meals or 3 bigger meals....it is the calories in that count
2: Eat FAT - the healthy kind (MUFA's - avocados, nuts, olive oil)
3: Eat don't count Calories - don't stress on counting calories just load up on lean protein, healthy fruits,veggies & complex carbs
4: Eat CARBS!! - yes the healthy complex whole grains not the donuts!
5: Eat WHEY Protein - this helps us lose fat and build lean muscle tissue
6: Pump some Iron - the best way to build a lean machine is to strength train 2-3 times /week
7: Drink some milk & Eat some cheese - the calcium and Vitamin D helps you to build muscle & burn fat
8: Limit sugar and artificial sweetners intake - it's time to break the sugar addiction
9: Stay away from the weight loss supplements - most of these are unproven and just want your money
10: Eat healthy after a big work out - try lean protein and complex carbs

Check out the link for the full article
flatten your stomach

101 greatest running tips

Check out this link to Women's Health if you are a runner.  Here are some fantastic tips from various experts!
101 greatest running tips