Hi guys..

I just got in from Spencer Smith Park.  I took the girls down for some ice skating this morning.  We've been out 3 times this year already!  I hadn't been out skating in 30 years.  Really enjoying getting some outdoor winter activities into my life.  I've never really done anything outdoors during the winter for years.    I concluded last year that the only way to enjoy myself all year round i would have to get into the winter season.  After all we do live in the "Great White North."  If i can't change and adjust the way I think and act about this season I'm destined to remain unhappy 6 months of the year.  Get bundled up  get out there and enjoy the season guys!  We bought some skiis at some garage sales this summer and we're planning the morning on the slopes in Milton tomorrow!  Who new..?  Happy in winter time! My uncle in Florida won't believe this..

How are you doing with your new year's resolutions?  Are you hanging in there? Are you trying to break, change or start a new habit?  If you are then I will remind you that habit breaks habit.  If you want to break or change an old habit you've got to start a new one.  One that is in alignment with your desired outcome.  Often people start the year off with some positive goal setting but get side tracked when they don't see their goals manifest as quickly as they want.  What I have learned in my 40 years of striving for something is that you can't really make anything happen.  For example..  Stepping on the scale everyday is not going to help you get to your goal.  Even if you have done everything right nutritionally and exercise wise sometimes it doesn't show up on the scale.  In fact daily weigh-ins will more likely hurt you by stealing your energy.  This type of obsessive behaviour will only track your water fluctuations.  If you are retaining more water that day your weight could actually be up.  This is only going to discourage you or cause you to doubt your ability to lose weight.  Not beneficial at all..  Don't underestimate the mental aspect to this!!  Focus on the things you can control.  Set your goals, get your workouts, eat to support success and release your need to constantly evaluate yourself.  Rather than spending your time evaluating yourself and then reacting to the results you find, try to focus your attention on creating a positive outcome for yourself.  All the success literature indicates that accomplishing your goals requires positive attention to the feelings associated with achievement.  Don't get stuck on the time line.  Don't focus on the ups and downs of the day to day..  "Keep your eyes on the prize!"  See yourself as if you have already attained your goal.  Feel how good that would be for you.  This will cultivate positive energy in your body and catapult you towards your desire.  Whether you are trying to lose 30 pounds, improve your relationships, careers or create a brand new personal training facility for all of your clients and staff the methods are all the same.  Creating success means changing things and making changes starts with changing your thoughts.  If you want a different outcome you've got to use a different method.  New habits must replace old ones.  New habits must be in alignment with your desired outcomes. New thoughts have to replace old ones.  Changing thoughts starts with gaining awareness of  what you're thinking.  I think this is best done in a quiet environment.  Take some time each day if possible.  Bringing yourself to awareness multiple times a day is best and at least once a week it's necessary if goals are to be achieved.  Rather than focusing on the problem (your weight, pant/dress size, lack of time or resources) bring your attention to the feelings associated with accomplishing your goals.  Focus on what it will be like to attain what you want.  Align yourself; speak, act, feel as if your goal is already here.  Release your obsessive evaluations, remove your timeline and enjoy your process.  Fortunately if you're reading this you have gotten in contact with Hi-End Fitness.  We have been working on accomplishing physical health and wellness for over 20 years now.  We have created, tested, adjusted and recreated our program over and over again to make sure it works!  We have hundreds of successful active clients using our program and services on a monthly basis.  Take the guess work out of your health and wellness routine.  Stop wasting time and money.  Stop getting upset with your inability to create changes in your life.  This year get yourself around people who are doing it for themselves and want to help you do it!

So get 'em off the couch, pull the cell phone out of their hands, and send them to the field and the gym.

Remember the good old days, when the only video game available was a pinball machine down at the local soda shop? Well, those days are long gone. Today's teens have access to more video games and other technology that keeps them away from the great outdoors and off the basketball court. Instead of moving their growing bodies, they spend countless hours pushing buttons, texting friends and playing video games.

But if exercise isn't a regular part of your teen's life, big trouble could be right down the road. Why should your teen get into the exercise routine, and how can you make it happen?

Why Exercise Matters
Take a look around at teens. They have countless social media tools that are supposed to help them be more connected with others than ever. Unfortunately, these social sites can cause teens to forget how to socialize with real people in real life. Get these kids to the gym and encourage them to exercise with other teens, and you give them an instant lesson in socialization.

But exercise is about more than being socially adept. It's about good health. And in case you've not picked up a newspaper or magazine in the last 10 years, you should know that there is an obesity epidemic currently taking place. It's affected plenty of adults, but it is now affecting teens as well - especially as they spend less time exercising and more time sitting around watching television, playing video games, texting, and chatting online. Get your teen exercising today, and you'll help them obtain and maintain a healthy weight and develop lifelong healthy habits.

How to Get Them Moving
Sometimes, getting a teenager to do something is as easy as teaching a rhinoceros to fetch. Don't let their attitude get you down. Remember your own attitude problems as a teenager, take a deep breath, and prepare to put up a fight. When you're going into battle with your teen, try these tips out.

Make It Fun. Remember when your teen was a toddler? Exercise wasn't something you forced him or her to do. It just happened, via hide-and-seek, tag, or just running all day long. Find what physical activities interest your teens, and encourage him or her to get out and do it.

Up the Chores. Is your teen lazing around the house doing nothing, while you're working frantically to keep everything in order? Flip your teen's world upside down by having him or her take over some of the more physically demanding chores. Have your teen rake leaves, plant flowers, scrub toilets, and take out the garbage. It may not be the same as lifting weights, but it'll get your teen's body on the move!

Do It Together. If your child isn't motivated to get in the gym on his or her own, offer to do it together. Whether you lift weights, ride bikes, swim, or hike, doing it as a family makes it easier to keep your teen on an exercise schedule.

Take It Easy. Your teen needs to exercise. There is no question about it. Just don't let this need override your parenting know-how. Ever tried to force your teen to do something he or she didn't want to do? Didn't work so well, did it? Remember this when working with your teen, and encourage your teen gently. You may be surprised at the end result.

How Much? While medical experts normally recommend adults get 30 minutes of exercise five or more days a week, the same doesn't hold true for teenagers. Instead, try to get your teen to exercise for at least 60 minutes most days of the week. It doesn't have to be incredibly vigorous. A light jog, a game of kickball, or riding bikes will do the trick.

If you want to expedite you and your teen's results then consider working with me on a fitness plan that will turn you both into fat burning machines.

Call or email today - I look forward to hearing from you.

Here is a protein packed snack that the whole family will love. It's important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.
Servings: 1

Here's what you need...

• 6 oz Greek Yogurt, plain, fat free
• 1 scoop high quality chocolate protein powder
• Sprinkle of unsweetened cocoa powder

1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
2. Garnish with a sprinkle of unsweetened cocoa powder.

Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

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Congratulations to Glen Collings for a terrific transformation last year!  Glen lost over 30 pounds on the scale in his first 5 months.  He has managed to keep that weight off while building muscle and strength.  Glen's Chest measurment was down 12 cm's, his shoulders were also down 12 cm's.  His waist reduced 16 cm's and his hips 11 cm's.  Glen maintains himself now with two workouts and two runs a week.  Keep going buddy!  We love having you around! :)

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.

We are two weeks into the New Year – how are you doing with your resolutions? If you didn't make any resolutions this year, consider taking the time to commit to one small healthy change. Here are some suggestions:

• Don't eat after 7pm.
• Drink a healthy protein shake for breakfast.
• Cut out that daily sugary snack.
• Exercise a minimum of 4 days each week.
• Join one of my exercise programs.

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..

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: