Friends and Family: Fitness together is better! Surrey, BC

1) What brought you to Just 4 You?

Nancy: My future daughter-in-law, Rebecca and her Mom, Wendy were members and invited me along to try it.

Sheila: My pal Nancy Rickett. I travel from Ladner or come from my job in Vancouver. Love it at JFY and wouldn't go anywhere else!

Rebecca: I started off at Just for Kicks and Karen wooed me with different classes to try at Just 4 You Wellness Studio and I instantly fell in love.

Wendy: My daughter, Rebecca was attending classes and asked if I wanted to try it out.

2) What are your connections to one another?
Nancy: Rebecca and Wendy, mentioned above. I invited a friend of mine, Sheila to try it and she loved it as well.

Shelia: Nancy and her husband are good friends of ours - we have been close for years!

Rebecca: Wendy is my mother, Nancy is my soon to be mother in law, and Sheila I met through Nancy at a family function.

Wendy: My daughter started off the process and then I continued to go with Nancy (Rebecca's Momma inlaw to be).

3) What keeps you coming back for more?
Nancy: I have been a member of a number of gyms and rec. centres over the years. I find Just 4 You Wellness Studio has a very friendly atmosphere, most members know each other by name. The instructors take care to learn everyone's name, weaknesses and strengths and works with them. Plus the work outs are fun, you definitely feel you are getting a good work out but I find I can stick with it because it is fun.

Sheila: Results! I love how I feel and how I look. Most of all, I love the people here!

Rebecca: Everyone is so friendly, knowledgeable and encouraging. We become family here! The variety is something I really love. Every class challenges you in a different way. You never have a chance to get bored or tired with it. The instructors there are a huge part as well. They are very inviting, friendly and helpful in you practice. If you have an injury they show you alternatives to make sure you still get an equally great workout. Just 4 You Wellness Studio is like a family that strives on the wellness of each other, once you come even just once you become part of it.

Wendy: I had not done any exercise classes in a long time and I loved Yoga. The instructors are awesome, make you feel comfortable at whatever level you are at and help you through any areas of concern that you have. I have since started going to the Pilates class and love it!

4) What has changed in you since starting?
Nancy: My thighs are like rocks! I haven't lost much weight but I have lost some size. I am stronger through my torso, I couldn't do a push-up to save my life before but that has improved. Overall, I feel healthy and stronger.

Sheila: I have "yoga arms" as Pearl would say! My arms are sculpted and I love how they look. The rest of me is toned and my overall strength has improved too!

Rebecca: I have definitely noticed more muscle tone, in my arms especially. I feel like I have more energy and just feel all around healthier.

Wendy: I feel better about my physical self and my back problems are much better. I have a desire to do more to get healthy.

5) What would you say to someone new who is just starting?
Nancy: Welcome! Try a number of the different classes offered and I am sure you will find something that suits you and your schedule.

Sheila: Enjoy yourself and relax! Let Karen and her group of instructors take you away to a place of peace and tranquility. I cant say enough about Just 4 You Wellness Studio! It is the best place on earth!

Rebecca: You are going to love it! Don't let yourself get discouraged if 1 class seems overwhelming, we all start off somewhere and all the members at Just 4 You Wellness Studio aren't judgemental. We all encourage each to reach the goals we each desire! With such a variety of classes your sure to find something up your alley!

Wendy: I would tell them to try all of the classes offered to find out what fits their needs the best and let them know how much fun we have at class!!

Heart health, sodium and the food you eat: Action for a healthier food supply

Step and sculpt anyone?

Sodium is an essential nutrient and naturally present in many of the foods we eat, and in table salt and sea salt as sodium chloride, but it is the exceptionally large amounts of sodium present in many processed and fast foods, and restaurant purchased foods that may contribute to high blood pressure and an increased risk of stroke.

People with blood-pressure greater than 140 mmHg/90 mmHg have reduced their blood pressure to acceptable levels by reducing the amount of salt in their diet. This has a knock on effect of reducing stroke risk.

The adequate daily intake (AI) for sodium is 1500 mg/day with a tolerable upper level (UL) set at 2300 mg/day. 1 tsp salt contains almost 2300 mg sodium.

In North America the average consumption of sodium is about 3200 mg/day more than 25 % higher than the UL and more than twice the AI.

This is not surprising since a bacon and cheddar burger can contain >1700 mg sodium, chicken slouvaki and Greek salad >2000 mg sodium, and a pesto pizza > 2000 mg sodium.

Salt is added to many processed and fast foods for a variety of reasons, but much of the salt added to these foods could be reduced resulting in a sodium intake reduction for consumers and a decreased risk of hypertension and stroke.

Processed foods must identify the sodium content on the nutrition fact label which you can use to assess your sodium intake. However, providing nutrition facts at the point of purchase for restaurant foods is not yet regulated by Canadian Federal Law.

In November 2012, Libby Davies the deputy leader of the Official opposition and MP for Vancouver East introduced a private members bill in the House of Commons.

Bill C-460: The sodium Reduction Strategy for Canada Act is intended to help reduce the 16,000 deaths (annually) thought to be caused by excess sodium in the food supply. MPs will be free to vote with their conscience on the bill and while it appears that the bill is supported by the leadership of the NDP and Liberal, the Conservative health spokespeople are so far opposing the bill.

The bill is likely to come to vote in April or early May 2013. Now is the time for you to have your say about the quality of your food supply and reduce the number of people with hypertension and who die from related diseases.

If you want your children and grandchildren to grow up in a healthy food environment act now to reduce the sodium content of processed foods, fast foods and restaurant purchased foods.

Urge your MP to support Bill C-460 by e-mailing or writing to him/her. Center for Science in the Public Interest (CSPI) have a model letter which you can use following the link here.

By Wendy Hartford (Hartfit: Nutritional health and fitness consulting)

A Healthy Philosophy
Healthy living through understanding

Top 10 Fitness Trends

Top 10 Fitness Trends
Reviewed by Brunilda Nazario, MD

Forget fancy fitness fads. Your body is the only equipment you need for one of the hottest fitness trends: body-weight workouts.

A new survey of fitness trends shows body-weight training, including back-to-basics exercises like push-ups, planks, and pull-ups, is expected to be one of the top 10 fitness trends of 2013.

Researchers say people have been using their own body weight for centuries as a form of resistance training. But this is the first time it has made it into the trend survey, because gyms are now packaging it as part of exercise programs.

“Body-weight exercises are a proven way to get and stay fit,” says researcher Walt Thompson, PhD, of Georgia State University. “In a time when many people are concerned with cutting expenses, body-weight exercises are a great way to feel great and look toned without a big financial investment.”


Top Fitness Trends Predicted
Taking the top spot in the fitness trend survey for the sixth year in a row are fitness professionals.

Researchers say education and certification programs for health and fitness professionals are experiencing exponential growth. The number of employed fitness trainers is projected to rise by 29% from 251,400 in 2010 to 311,800 in 2020.

According to the survey, the top 10 fitness trends predicted for 2013 are:

1. Educated, certified, and experienced fitness professionals -- Jobs for fitness workers are expected to rise much faster than the average for all other occupations, according to the U.S. Labor Department.

2. Strength training -- In the No. 2 spot for the second year in a row, strength training continues to be a strong trend. No longer restricted to body building, most people now incorporate some form of weight training to improve or maintain muscle strength.

3. Body-weight training -- Body-weight exercises use minimal equipment and include push-ups, pull-ups, planks, and squats.

4. Children and obesity -- Exercise programs aimed at the problem of childhood obesity are also a major fitness trend. Schools are increasingly partnering with commercial and community-based physical activity programs to prevent and treat rising childhood obesity rates.

5. Exercise and weight loss -- Consistently in the top 20 fitness trends, researchers say most popular diet plans incorporate exercise to encourage weight loss.

6. Fitness programs for older adults -- Fitness clubs are capitalizing on an aging baby boomer generation with age-appropriate exercise programs.

7. Personal training -- As more personal trainers are becoming certified, they are becoming more accessible in a variety of settings, such as corporate wellness, community-based, and medical fitness programs.

8. Functional fitness -- Researchers define functional fitness as using strength training to improve balance, coordination, force, power, and endurance to perform activities of daily living. Functional fitness programs are designed to reflect actual activities done as a function of daily living and are often used in fitness programs for older adults.

9. Core training -- Using equipment like balance balls and wobble boards, core training stresses strength and conditioning of the stabilizing muscles of the mid-section. Researchers say exercising the core muscles in the hips, lower back, and abdomen improves overall stability for daily activities and sports performance.

10. Group personal training -- A boon for budget-conscious clients, personal trainers now often provide services to small groups of two to four people at deep discounts.

The survey was completed by 3,346 health and fitness professionals worldwide and appears in the American College of Sports Medicine’s Health & Fitness Journal.

Article by WebM

The Zumba Experience, Surrey, BC

Hi Karen, 

I was trying to decide if I wanted go deep into my personal story and what happened to me and then I thought this is my story and this why I started zumba. I wouldn't take it back for a second. I do mean everything I say. I am very grateful to you and everyone there. I'm not sure where I would be if I didn't decide to try and you guys are the reason I continue to come back. Thank you! Please let me know if you have an questions or have anything else you would like me to add!

What brought you to Just 4 You?
My mom! When she started going to Zumba classes she would always tell me how much she was enjoyed it and that I should try because she knows how much I love to dance. In May of this year I went through a personal tragedy, I lost my boyfriend, Mike in a drowning accident while on vacation together. Trying to work through what has been the toughest time of my life, my Mom again encouraged me to come with her to try Zumba. I had already started my weight loss journey and in our short time together Mike had been with me inspiring, encouraging, and pushing me to do my best. We worked out alot at the gym and it held alot of memories for me so while trying to rebuild I needed a new outlet of exercise so I agreed to try. With the support of my mom and best friend Michelle I went and I was hooked!

What keeps you coming?

I love the music, the routines, the instructors, the people, and atmosphere. Zumba has allowed me an opportunity to just dance and have fun. I am very grateful the staff for helping me through this tough time and providing an friendly, encouraging, and a high energy place to dance. I also am very thankful to my mom for pushing me to try!

What kind of results/experiences have you had since coming?

Since starting in June I have lost 26 pounds and have seen my body shape change and become more toned and tight! :-) People at work always say, 'Pam, Zumba has done you well'!

Your goals for 2013?
To continue to move forward, try new things, and dance! Since making a lifestyle change a year and a half ago I have achieved my desired weight and now want to tone, tone, tone! I also have taken up running and look forward to training for my first half marathon!

What Pearls of Wisdom would you share with new people?

Stick with it and have fun! It can be a bit discouraging at first as you learn the dance steps but don't give up! What I love most is there's no judgement. Everyone is there to have fun, get a great workout, and dance!

Dance and Dogs, Surrey, BC

"I always wanted to dance, but growing up on a farm in rural Quebec – that just wasn't going to happen! I did manage to slide into the Arts and spent the next 35 years Stage Managing for Theatre and later Set Decorating in Film. A few years ago I got a new dog and wanted to do something different with her. I came across "Canine Freestyle", aka Dancing with Dogs. Most of the people involved are women who love to dance but can't get their husbands to join them so they turn to a four-legged partner!

It takes a long time to train the dogs and for the first few years you just move around the floor (hopefully in time to the music!) getting your dog to do tricks on cue. Last fall, I decided it was time to up my game; my dog could do things, now I had to learn how to move. So, I hit the Internet in search of someone who could teach an old klutz how to dance! 

 
Lucky Karen - I found the Just For You Wellness Studio! I started by taking a few Zumba classes and really enjoyed them. Then, Karen gave me some Private lessons to help me learn some of the steps – I'm still pretty uncoordinated, but it is coming. I took the Video Vixen class with Kayla over the winter – more lack of coordination, but somehow, it didn't matter anymore! Along the way, I started to lose some of my inhibitions, and feel healthier, too! Karen and I are now choreographing a Swing routine for me and my dog. It will take both of us (my dog and I, not Karen!) the better part of a year to learn, but I'm determined to work hard and pull it off with some pizazz!

My dogs and I have a pretty major role in my Club's Theatrical production this November, 'Shadows of Eternity' (at the 1000 seat Bell Performing Arts Centre - shameless plug!) At the costume fittings, I did not like what I saw; too much middle aged 'real estate' around the middle! So, after whining to Karen about it, I joined Early Riser's Bootcamp. I'm in my second week and already I think I can see results. (If I'm deluding myself - please don't tell me!) Next week, I'm going to try some Yoga, the Dance Sampler, and maybe the Nutrition workshop.

I would say it was a pretty worthwhile Google search that I did last year! I'm hoping this is a lifestyle change that I can stick with." – Lin

Pilates - Change your posture!

"I want to share the secret to getting strong abdominals, a healthy spine and better posture - Pilates!

Over 10 years ago, I had back surgery to repair a disc that had ruptured in my L5/S1 area. My neurologist, at the time, recommended walking and Pilates to strengthen my core. As a hard core fitness instructor/trainer, I had been over training my "front body" for years, but had neglected my back (that part of your body you don't see, and therefore forget about!) Not a good idea.

Anyway, between walking, Pilates and Yoga, I rehabilitated my injury and was back on my feet teaching within 12 weeks of surgery! It was nothing short of a miracle to be moving my body- pain free!

If you would like to see a change in your posture, or are just looking to strengthen and stretch in an intelligent way, come try some Pilates." - Karen Sydenham, Just 4 You Wellness Studio

Fitness Family in Surrey, BC

They've been friends for years, decades even. Vicki, Linda and Ginny walk together all the time and have seen their share of gyms and exercise classes. But Vicki decided she couldn't hack treadmills and step machines anymore. She had love handles to get rid of, but wanted to have fun doing it! Could that be possible?

Enter Zumba! First once a week, then twice-she got hooked and told Linda. Linda soon became a Zumba nut and they both worked on Ginny, who hadn't found a class she liked for years and swore that she had two left feet. Now converts all, they carpool to the studio three times a week or more and keep spreading the word!

"You have to think about the dance steps, but they can be low or high energy and you can make them as sexy or as funky as you want - Karen makes sure we have fun with that," Vicki says. Linda and Ginny really like the atmosphere. "The instructors care how we're doing. We all encourage each other. We know who's going where for holidays and who's not feeling great. We're a fitness family. It's a nice change."