Hi guys..

Wow today was a beautiful day!  :)  I don't think I have said that too many times on February 1st  in my life. Dora and I celebrated our 9th wedding aniversary on the weekend with an overnight stary at White Oaks Resort.  We played some indoor tennis, had a nice dinner and a massage!  It was nice for us to get an overnight without the kids. Dora has been getting in her miles preparing for  the around the bay road race.  She's also been doing two bootcamp classes and one private workout with me each week.  I think she is in her best shape ever!  My kids have been active with gymnastics three times a week, tennis once, and I've been taking them skating and skiing at least once.  For myself I've been getting three bootcamps a week for the last 5 or 6 weeks now and I'm totally addicted to having someone else take all the organization out of my strength training routine and making it balanced complete and fun!  Bootcamp is an affordable way to get your strength, aerobics and flexibility all rolled into one workout.  We have convenient times available and will soon be adding more class opportunities after we finish our expansion.  I snapped a quick photo on my aniversary weekend to show the condition bootcamp is keeping me in.  Not bad for 40! :)

I do have the lease for our new location in my possession and anticipate closing everything up this week.  We will quickly prepare the space so that we can at least be operational for personal training and bootcamp sessions February 27th.  I don't anticipate any down time as we will be moving equipment Saturday afternoon and setting it back up on Sunday the 26th.  We may not have both showers completed for the opening but will complete all our planned jobs very quickly!   We will be one traffic light east of our present location; inside the plaza with Jamie's office furniture, down the side in the end unit, where the Aldershot Library used to be.  Can't hardly wait!

You can't talk about losing weight and keeping it off without discussing lifestyle.  Short term weight-loss cannot be maintained unless new habits are taken long-term.  It's not enough to just add a few workouts or eliminate something from your diet for 6 weeks.  Losing weight and keeping it off means making different choices for the rest of your life.

You have to challenge the things you think, say and believe.  Do you really believe that a glass of wine a day is healthy for you..?  Does it sometimes turn into two?  How big is that glass you're using..?  You don't have time?  You are too busy or too tired..  It's your job, your spouse, your partner, your friend or your kids that are stopping you from living the way you want too.. STOP!  How badly do you want this anyway?  No one is stopping you from doing anything except yourself.  Take ownership for your situation.  Make the adjustments necessary to carve out the time to fit in the workout, the cardio session or the food preparations you need to be successful!  Challenge your habits.  Do you REALLY  need to engage in all the activities or make the choices you are making.  A lot of the time you are doing things that are sabotaging yourself.

Give yourself some adjustment time but stay committed to the goal!

The first time you bite into a rice cake instead of a cookie your

taste buds may protest, but before you chuck that rice cake out

the window; or skip another workout opportunity- Stop and challenge yourself!  Try something different.  Do something different.  If you do things the same you can't get a different result.  Go to bed a little earlier, don't have that extra cup or glass of anything.  Do things differently.  Your mind may give you resistance but stay the course.  Give yourself time to adjust to your new

healthy lifestyle and the new and exciting healthy foods that

you are discovering.   Your new schedule and positive feelings associated will give you new energy and new ideas.. Soon you won’t be able to imagine your

life without celery sticks and water bottles!

The world of fitness and weight loss is often confusing, with contradictory information swirling about. I'm going to cut through the confusion and make things really simple for you.

Below is a list of 5 foods that you should never eat.

These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Do-Not-Eat #1: Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It's a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You'll be thinner, healthier and won't have greasy fingers.

Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don't be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you'll lose that bloated feeling that high carbohydrate meals give you.

Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life's Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don't contain preservatives to prolong shelf life.

Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

Do-Not-Eat #4: White Rice
I'm sure by now you've heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won't sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

Try This #5: Fruit
Don't turn to artificial sweeteners to get your sweet fix, instead turn to nature's wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

Eating right, along with challenging exercise, is the formula for a toned, lean body - so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email today to get started.

Just because you gave up white bread and sugar doesn't mean that you can't enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt. The whole family will love it. Servings: 5

Here's what you need...

• 5 slices cinnamon raisin, sprouted grain bread
• 1 cup egg whites
• 6 oz fat free, Greek yogurt
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• dash of salt
• Optional: additional fat free Greek yogurt and pomegranate seeds for topping.

1. Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
2. In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
3. Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
4. Serve immediately with the additional yogurt and pomegranate.

Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein.

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Congratulations to Brian age 45 and Laurie Hutton age 44.  These guys have been breaking all our records for the past 12 weeks.  Brian first set a record loosing 17 pounds in his first 16 days during the sexy slim down.  Laurie was a close second place with 15 pounds in the first 16 days.  As if that wasn't amazing enough this couple has kept it up ever since.  Now 12 weeks later Laurie has just edged out Brian in the weight loss race.  She is now down 41 pounds compared to Brian's measly 39.6.  Brian has lost 8.5 cm's off his chest, 12.5 cm's off his waist and 7.5 cm's off his hips.  Laurie our new Hi-End Biggest looser has lost 8 cm's off her chest, 17.5 cm's off her waist and 16 cm's off her hips.  Unfortunately Laurie was still a little shy to pose for my camera but I will continue to work on her while I convince Brian to dig out one of his fat pictures.  Here's Brian!  Great work guys..

Everyone who has interest in our program starts off with a free Consult and Assessment. This is our no pressure no obligation service that we offer to all those that want to understand further what we really do...

This is the way that I can observe your core strength's and weakness's when I first meet you. By determining your strength's and weakness's I can manipulate your workouts to focus on your weak points.  Knowing how strong you are initially also helps us determine how much weight to use with you going forward with your personal sessions.

We also use our free assessment to determine whether or not you have what it takes to attend our boot camp classes. Boot camp classes are a very vigorous hour of core, strength training, aerobics and flexibility.  They are challenging but fun!  Boot camp is a great way to lose weight, tone up or maintain your fitness long-term.  Working in a group makes personal training more affordable.  If you want to get into shape as cost effectively as possible boot camp is definitely the way to go...  However because we have an extremely intense boot camp class we don't let just anyone attend.  Before entering one of our boot camp classes we assess your strength privately.

Our free initial consult and assessment also gives you an opportunity to check out our service and professionalism. 

I've been a personal trainer for 20 years now.  I have met and worked with so many people I know how difficult it can be to make that first step.  This start up assessment is something we offer to you free in the studio if you would like to take our service for a test drive.  If you would like to book your free assessment please e-mail me at: getfit@hiendfitness.com

 I know that if you come in and try our service you will see why we are the best personal training facility around! 

j.

            I would always choose to use and recommend pure natural organic whole foods over top of supplements.  If it was created by mother earth and has not been influenced by man in any way I believe it is best for our bodies.  Unfortunately due to how much we have overfarmed our soils and because of the enormous demands for more food and larger servings, the food supply is becoming more and more influenced by man kind.  The busy schedules that we all lead often makes food prepartation impossible and opens up the need for simple products that pack nutrients, vitamins and minerals into compact spaces that are quick and easy for consumtion. 

            We have decided to carry products at Hi-End to help assist our clients in their quest for that ultimate living experience.  Protein Powder bars, vitamins, Minerals and Essential oils are all in stock.  These products are there to help you.. 

            We don't have a receptionist at the studio.  We can't make change at the gym.  The trainers are busy and cannot take on the responsibility of  tracking or recording your supplement orders.  There is a supplement sheet available at the front desk.  Please fill out your name and the product you wish to take with you.  Please e-mail what you have taken in to Dora@hiendfitness.com. 

            We will ask you to provide us with a credit card # if you would like to participate in our supplement program.  You account will be debited at the end of the month.  Like some more information?  Contact me: john@hiendfitness.com.

If you're feeling depressed or stressed then studies show that you're probably going to overeat. And when you gain weight from overeating you'll end up feeling more depressed and stressed.

How is this vicious cycle broken?

With a consistent and challenging exercise routine.

Do you  ever wake up with aches and pains?  Do you have sore muscles after your workouts?  Do you have tight spots on your body?  Then you might want to look into the terrific things trigger point therapy can do for you.  I like it because it empowers me to treat myself.  I can do it when it fits best into my schedule and i'm not on a time limit!  I made my one time investment and now I can treat myself whenever i need to.  The grid we have availble at the gym all the time.  If ur in early grab a grid and find a spot to loosen up.  Trigger point treatment works on releasing tension in the fascia.  The fascia is like a little bag that surrounds each muscle.  If the fascia is tight the muscles can't move freely.  Performance is reduced and friction or pain is often the result.  Starting or finishing your day with some trigger point therapy could make all the difference in your sleep, posture and pain.  Want to get some more info. greater understanding or pick up a kit for yourself click on the image below:

"Don't wait. The time will never be just right." 

-Napoleon Hill

Click on the image of Aniken to view a rather lengthy video about our world ecconomy.  You will have to make the time to watch this one but it

really is worth it!  Very interesting information..