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Staying on track over the holidays

Are you attending a festive buffet or casual dinner this holiday season? We suggest doing a little walk through to identify healthy alternatives before filling your plate with food as this gives you more control over what and how much you eat. In the event that you are dining out, take time to check out the menu online and choose a healthy option before heading out the door (and ideally not on an empty stomach).

If you’re going to only follow one piece of advice, let it be this one: never starve yourself in anticipation of later meal plans! You may think you are saving calories but you are actually more likely to overindulge later on as you are hungrier than you would have been had you had small meals throughout the day.

Fitness Tip: Rope pulldown tricep extension

It’s important to always keep your core engaged during this exercise. Breathe in on the eccentric movement (releasing the rope down), and breathe out on the concentric movement (pulling the rope back up). It’s important to avoid swinging your arms. Ensure your arms are kept tight by your side.

Tip: Tricep exercises are a great way to make your arms look bigger and fuller. The tricep muscle group is 2x bigger than the biceps. Strong triceps are necessary for all push movements, the stronger your triceps are the stronger your push movements will be. Sometimes people forget to target their triceps when training, so make sure you include at least one tricep exercise in your push workouts.

Check out our Instagram videos for this fitness tip!

#tricepextensions #tricepsworkout #ropepulldowns #healthylifestyle #personaltrainer #vancouverpersonaltrainer #yvr #fitness #fitnessmotivation #personaltraining #personaltrainingstudio #fitspo #fitfam

Fitness File – December Issue

fitness files

The December issue of our monthly e-newsletter – The Fitness File – came out this week! This issue covers the following:

  • viva la resistance!
  • special announcement: looking for a holiday gift?
  • fitness tip: work your core without hurting your back
  • nutrition tip: gluten-free holiday baking
  • club news: studio closure,holiday charity,holiday home workout and Rolfing® Structural Integration
  • staff spotlight: Angela Longstaffe (Owner & CEO)
  • Q&A: how can i prep for ski season?

Check it out here.

Nutrition tip: washing produce

For some people washing produce is an unconscious first step in their meal prep, but for others it’s not even considered, particularly when meal prep is rushed due to a busy lifestyle (work, kids, etc.). It is, however, very important to take the time to wash your produce (veggies and fruits) thoroughly to avoid food-borne illnesses, and wash away any residue that could have been left by pesticides.1

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