Company LogoLoreli With Weight

May 2012

Newsletter

Contact Info 

 

Phone

250-590-3488

 

Email info@alteregofitness.ca 

You can also connect with us by clicking the links below:

Follow Us On Twitter
 
City Hub Victoria
If you received this newsletter from a friend, please click the link below to join our mailing list and get the next issue delivered right to your inbox.
 Join Our Mailing List
Upcoming Classes
Don't delay - Call today!
 
The following is a short list of the Training Sessions planned for the Summer months:

In town (Gordon Head area):
 
June 11th - July 20th (1.5 hr classes)
July 23rd - August 17th (1hr)
August 20th - September 14th (1hr)
  
Mon/Wed/Fri  -  5:30 AM and 9 AM
Tues/Thurs - 5:30 PM
 
West Shore (1 hr classes):
 
June  4th - 29th
Mon/Wed - 5:30 PM

These classes are quite popular and may fill up quickly.  Call NOW to reserve your place.
 
And, if you're concerned about the Summer sun, the Early Morning classes (5:30 AM) are the best opportunity to avoid the heat.

FitnesstipWorkout Tricks 

Fitness Tip

 

Are you sabotaging your fitness regime?

 

Getting fit isn't only affected by the consistency and intensity of your work out. 

 

Take note of 
how your body reacts to other lifestyle variables such as certain foods, 
the quality of sleep you've had, a stressful day or the way you sit in a

desk chair.

 

All these factors can have an effect on your ultimate fitness goals.

 

If you can connect physical symptoms to certain other aspects of your lifestyle, then taking measures to correct them could help get your body into the shape you

want it in.

 
Please "like" us on Facebook to receive

daily tips.

 

Return to Top 

Nutrition Food For Thought 

Nutrition Tip

 Fine Dining - Salmon

  Eat Fish!

 

One four-ounce serving of salmon has just 170 calories and 20 grams of protein to help repair and build muscles, making it an ideal addition to post-workout recovery meals.

 

Salmon is also loaded with essential omega-3s.

 

Research suggests that adding omega-3's to your diet can increase maximal oxygen uptake (the body's ability to transport and utilize oxygen) during exercise, which can boost endurance.

 

Please "like" us on Facebook to receive

daily tips.

 

Return to Top 

Top 

Greetings!  

            

Here's a brief look at what we've got for you in this issue:
 

ARTICLE- Look Long And Hard - Are You Addicted To Sugar?

It seems that the "sugar belly" is replacing the "beer belly" and the stats and findings are scary. If you have added sugars creep unknowingly into your diet, you could be on the track for insulin resistance, diabetes and heart disease. Not to mention low energy, possible disturbed sleep patterns and additional dietary stress to your body.  Read more . . 

 

PROMOTION- Are You Ready? 

Are you ready?  For the sun that is.  Summer is almost here and we all know that means lots of hot weather, outdoor activities and FUN!  Read more . .

 

Workout Tricks (Fitness Tip)

Each month, we share a fitness related tip/suggestion/tidbit.  These may be specific to a particular exercise, or may be more general in nature. Read more . .


Food For Thought (Nutrition Tip)

Each month, we also share a nutrition related tip/suggestion/tidbit.  Again, these may be specific to a particular food group, health issue and/or may be more general in nature.  Read more . .

 

Retreat 

Look Long And Hard - Are You Addicted To Sugar?

 

 

Pinching FatIt seems that the "sugar belly" is replacing the "beer belly" and the stats and findings are scary. If you have added sugars creep unknowingly into your diet, you could be on the track for insulin resistance, diabetes and heart disease. Not to mention low energy, possible disturbed sleep patterns and additional dietary stress to your body.

 

There are far too many foods out there that are promoted as 'healthy' when in fact they are loaded too much with added sugars. How can you check your sugar consumption? Here's a few tips to help you be more aware:

 

A food doesn't necessarily have to be deemed a dessert to be high in added sugars! There are many salad dressings packed with far too many hidden additives like sugar that increase your 'empty calorie' numbers.

 

Read your labels!  And, be sure to read the serving size to make sure that you're actually consuming the amount indicated and not more.  That way, you can actually see what amount of added sugars there are.  Stay away from unnatural sugar additives!

 

Foods like French fries (including yam fries!) and burgers can have added sugar.

 

Watch your condiment additions to your burgers! Ketchup has huge amounts of sugar - and, NO, ketchup is not considered a vegetable serving!

 

All alcoholic drinks are high in sugar and the "mix" can double or triple that amount. Not to mention that alcohol can make you throw all your inhibitions away and cause you to eat more calories (and high sugar foods) than you would normally.

 

Are you drinking your fruit rather than eating it? It seems that the real fruit drinks are harder for your body to handle the sugars (even though they are natural) than if you ate the whole fruit (researchers feel it may have something to do with the fibre in the fruit).

 

One of the pitfalls to having high sugar in your diet is that you nudge out the food that is better for you. You increase your empty calorie consumption, and fill up on the sugars, leaving your body to crave nutrients that are lacking. This usually means you overeat and consume far too many calories in high sugar/high fat foods.

 

The way the fat is stored on the body is also important in determining your future health issues. Visceral fat (stored around the organs and deep in the body) is the worst fat to have and is very hard to eliminate. Fat stored around the liver can create an overworked liver whose main job is to metabolize body fat!

 

Most women should get no more than 100 calories (6.5 teaspoons) a day from added sugars and most men should get no more than 150 calories or 9.5 teaspoons. To convert teaspoons to grams of sugar, multiply by 4. To convert teaspoons to calories from sugar, multiply by 16. Are you within those numbers?

 

Check out the foods and drinks below to see how many teaspoons of too much sugar you may be allowing to creep into your diet: 

 

Dairy Queen Vanilla Shake (large, 621 g) - 22 teaspoons

Starbucks Chai Latte - 16 teaspoons

Tim Hortons Triple Chocolate Muffin - 11 teaspoons

Starbucks Lemon Poppyseed Loaf - 9 teaspoons

 M & M's Milk Chocolate (48g) - 8 teaspoons

Tim Hortons Maple Cinnamon French Toast Bagel - 4 teaspoons

Kellogg's Two Scoops of Raisin Bran (1 cup/55 g) - 1.5 teaspoons

Kashi Go Lean (1 cup) - 2.5 teaspoons

Silk Organic Vanilla Fortified Soy (250 ml) - 2 teaspoons

Silk Chocolate Fortified Soy (250 ml) - 5 teaspoons

Danone Creamy Vanilla Yogourt (100g) - 2 teaspoons

Nutella (1 tablespoon serving) - 3 teaspoons

 

 
Offer

Are You Ready?

 

 

For the hot weather that is. 

 

Summer is almost here and we all know that means lots of hot weather, outdoor activities and FUN!

 

But, you need to think of protecting yourself from some of those rays and ensuring that you stay properly hydrated when you're enjoying yourself.

 
In addition to advocating the use of sunscreen, to help with the protection, keep the sun out of your eyes and shade your face, we have some great, light-weight ball caps for only $8 (plus HST).
 
 
SS Water BottlesAnd, we still have a great deal on our stainless steel water bottles at only $10 (plus HST).

Return to top