Hey guys..

That's it for Christmas holidays!  The tree is already down at my place.  We haven't got enough room in our town house for three kids, baby toys and a tree.  I think Dora and the girls are all pleased with their Christmas which means I'm a happy guy and we can get on with the business of the new year! :)

You know that expansion plan I've been dropping hints about for the last year..?  Of course you do.  I've heard all the rumours.  (Is he going to take down the wall, Is he going to move, Ya right.. he won't do it!) I have been wrestling  with this decision for over a year and a 1/2 now.  It was less than a year ago we decided to take the wall down at the back of the gym to accommodate our growth and stay within our present location.  We tried to negotiate further expansion within our current space but were not able to come up with a reasonable solution that could suit.  I've been vague about our solution because it hasn't been completed  yet.   Although the final arrangements are still being completed we have given our 60 days notice and are expected to be settled into our new space for March the 1st.  The new Hi-End Fitness will be less than 1km away.  It will have over 3 times the space, multiple washrooms with showers, change rooms, treadmills, spin bikes, a lot more equipment and a hot yoga room.  I have already revealed too much! :)  Get really excited!!

If you have been opening your e-mails over the Christmas holidays you may have noticed I sent out a few extra little messages.  While I was doing my end of the year assessment and making some plans and goals for the new year I decided to start up a blog.  I won't be able to write everyday but I'm hoping three days a week I can write inspirational messages to help keep you on track with your exercise, nutrition and mind set.  The things I include in the blog will be the procedures and methods I  use to motivate myself to exercise and eat appropriately, improve my family and my career relationships  and create my opportunities.  If you enjoyed those messages over the Christmas break you will love my blog.  Please follow me by going to my web-site: www.hiendfitness.com click on the blog tab and click follow.  You could also just get there through this link: http://hiendfitnessblog.wordpress.com/- I will look forward to associating with you through my blog in 2012.  Let's commit to creating our best year together by keeping ourselves delivering our best to those around us each and every day!

In the video below I captured a couple Hi-End clients by surprise and challenged them to give me some goals for the new year..  I appreciate them sharing like that..  on camera, by surprise!!  Not an easy thing to do.  Hopefully everyone of our members and readers has already taken some time to reflect on their year and make a few plans for the new beginning.  On the gym floor we typically discuss our physical goals.  Usually I hear about weight-loss goals, inches that have to go or strength improvements that are desired.  These goals are terrific!  Be sure to also make nutritional changes to support them.  Things aren't going to happen by themselves.  If you haven't changed something things aren't going to change.  I also encourage you to make other goals for yourself.  Make career goals, financial goals, relationship goals and emotional goals..  Creating a happy healthy life means working on every aspect of yourself.  Holding negative emotions in your life will inevitably steal your energy and your ability to follow through with your resolutions.  Sometimes the physical goals can't get fixed until we address the underlying emotional issue.  Whatever your mind can conceive you can achieve.  If you are not getting what you want in your life you need to remove your mental or emotional blocks to success.  I caught some images of Krysten Bell teaching class on the Eve before the New years eve as well as some shots of the pretty boy wreaking some havoc in the last couple weeks of the year!  Unfortunately I didn't have my camera with me for Dr. J's afternoon massacre  which had a terrific turn out and was a great success!  Enjoy the video.  I look forward to working with all of you in the new year and getting into our new space!  Congratulations guys!! You deserve it!! :)  Click on the picture of Dora below to see the video:

Everyone loves a good snack. But what defines "good"?

If your stomach starts rumbling and lunch is still two hours away, you're going to need a snack to make it through the day. What you reach for at snack time can make a big difference in your energy level, weight, and overall health. Choose the wrong snack, and you'll feel dragged down and even more tired. Choose wisely, and you'll get the boost you need.

Before your next snack break, think twice about what you are about to eat and remember the following information when you're craving a snack!

Snacking for Energy
If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level.

Here are a few good options when you need an energy-boosting snack.

• A small apple or sliced banana with a tablespoon of peanut butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy.
• A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that's right - fats aren't always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
• One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you down.

Snacking for Weight Management
Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. If dinnertime arrives and you're exceptionally hungry, it's easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you're bored, stressed, zoning out in front of the TV, or not paying attention to what you're eating while studying for your next exam.

The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks.

Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage cheese, half of an avocado, and a few deli slices.

Snacks for Healthy Living
What you eat for snacks can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won't be tempted to stop at the vending machine or the nearest fast food chain.

In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, snack on some protein. If you're eating a steak for dinner, munch on some sliced fruit for an afternoon fill up.

Snacks full of goodness for your body include egg salad for protein, a cheese stick for extra calcium, baby carrots for a serving of veggies, canned tuna, or a handful of almonds.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

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

Here is the perfect snack to enjoy guilt-free. Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks-on-the-go.
Servings: 6

Here’s what you need…

• 6 omega-3, organic, free range eggs
• 1/2 red bell pepper, finely chopped
• 1/8 cup of organic shredded cheese
• sprinkle of salt and pepper

1. Preheat oven to 350 degrees F.
2. Line muffin tins with paper liners or grease lightly.
3. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
4. Bake for 20-22 minutes, or until the egg is fully set.

Nutritional Analysis: One muffin equals: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, and 7.5g protein.

Spread the word. Forward this newsletter to your friends, family and co-workers by using the “refer a friend” link below.

Congratulations to Debbie Giammichele!  Debbie is 40 yrs old.  She was down 7lbs this week on the scale.  If we include her 3 extra pounds of lean mass that's 10 pounds of change in her first 7 weeks. Debbie has been exercising twice a week with a private trainer for 30 minutes.  She says she feels stronger with her jogging and is noticing the difference in her clothes.  She claims no one has noticed yet but I say they're all just jealous!  Her Chest measurement was down 4.5cm's.  Her waist measurment was down 9.5cm's and her hips were down 3.5 cm's.  Great job Debbie!  Happy New Year and we wish you all the best in 2012.

Click on the image of the "Pretty Boy" -Jan Vlachy

To get a little talk time with the guy who makes you say Y?

Mr. Anthony Robins! :)

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.

At every snack break, you have a choice to make. Will it be the leftover holiday candy, chips, and soda? Or will it be a nutritious and delicious portion of food to give you the energy, calories, and the goodness you need to make it through your day? Make the right decision and become leaner and healthier.

If you like Hi-End and want to get a gift certificate for a friend; or maybe a low cost trial for yourself then maybe the Christmas Special would work for you.. (last two weeks) 4 private training sessions is on sale for $149.  The sessions include a guaranteed fast fat-loss meal plan.  I can email the gift certificate right to you so you don`t even have to go into the mall this year! :)

4 Personal Training sessions for $149

We also offer small group classes or bootcamp!  Our bootcamp start up opportunity is terrific!  Two weeks of unlimited access to class, a Guranteed fast fat-loss meal plan, tons of fun, energy and motivation all for just $69.  New customers only..  Click the image below for images of our 16 day sexy slim down start up opportunity!

Do you 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 the holidays go click on the image below: