Real People. Real Results; Meet Wanda.
“I feel better.”
Three simple words.
Three words that describe what the TakeDown Challenge and now, the TakeDown Lifestyle have done for me.
When I first learned of the Challenge in early January, I thought, “Why not? I could stand to lose a few pounds.” Little did I know that joining the Challenge would impact my life is such a positive way.
Gone are the days of eating chips and dip regularly in the evening. Gone are the days of eating extra-buttery microwave popcorn. Gone are the days of eating just for the sake of eating. Does it sound like I’m denying myself? Perhaps to some. But I’ve learned healthy eating and regular exercise is worth it. Why?
I was a regular migraine sufferer, having migraines that could last four days or so. Migraines that felt like someone was pulling on my eyeball and made me feel like doing nothing. Since following the TakeDown Challenge, I have had one migraine. Just one migraine in 4+ months!! I firmly believe it’s the results of the healthier lifestyle habits I’ve developed.
Other positive results – I’m sleeping better, I have more energy, my clothes fit better and best of all, I’ve met many new friends at Encompass who encourage and support each other.
Please remember, the TakeDown Challenge isn’t a diet. You get to enjoy so many yummy foods and snacks like smoothies, French toast, Mexican chicken soup, steak salads, Greek chicken pizza, beef jerky, and peanut butter protein balls. I honestly don’t even crave the “junk food” anymore.
But I’m saving the best for last. I cannot say enough about the staff at Encompass Fitness. Through this all they have been positive, encouraging, ready to answer any questions, supportive and motivate us to be the best that we can be, even if we don’t think we can do it at times. Brady, and staff have made me realize how my health has to be a priority, and is one that I enjoy taking care of.
- Wanda, TDC Participant
Wanda lost over 20 pounds with the TDC program; changing her life, her habits, and her lifestyle.
Sign up NOW to join the TakeDown Challenge and you too can change how you look and feel.
Meet Carolyn, the creator of the TakeDown Challenge. For more information, or to see if the TakeDown Challenge is right for you, click here.
Tex Mex Fiesta Salad
Our version of the Tex Mex Fiesta Salad is even better than the real thing.
Healthy eating shouldn't have to be bland, boring, or monotonous. We believe in re-creating our favourite foods in a healthier way, and adopting healthy habits to replace our old stubborn and often sabotaging habits.
Click here to download your very own copy of our Tex Mex Fiesta Salad full of flavour and nutrients to fill you up and satisfy your Mexican cravings.
What are units?
Units are our perfectly portioned serving sizes for each individual based on their goals, body composition, and daily needs. To learn more about units, or how you can loose 12-24 pounds in 28 days inquire below. Our next Takedown Challenge begins September 23rd and includes individualized weekly menu's, free fitness classes, unlimited support, and teaches your body to burn unwanted fat 24 hours a day.
Fill out the contact form to get signed up TODAY. Space is limited, and is based on a first come first serve basis. Not convinced yet? Click here to see real results from real people, just like you.
Sugar: How Much is Too Much?
Weight gain...Heart Disease...High Blood Pressure...Diabetes...Cavities.
These are just some of the consequences of consuming too much sugar.
And as bad as those things are, it gets even worse. The very length and quality of your future life may depend on how you handle your sugar consumption today.
Today I'm going to give you nine ways you can alter your nutrition lifestyle in order to cut down on your daily sugar consumption.
First, let's review how much sugar you should be consuming. According to the United States government guidelines, men should consume no more than 37.5 grams of sugar a day; women no more than 25 grams.
So how much are people consuming?
According to the Canadian documentary Sugar Coated, Europeans are consuming 71 g a day; Americans are consuming 81.9 g a day. And teenagers are consuming 126 g to 172.2 g a day! (Doctors are now treating teenagers (and in some cases pre-teens) for diabetes and fatty liver disease.)
Here are nine things you can start doing immediately that will help you fall within the recommended daily sugar consumption guidelines...
1. If you eat yogurt, switch to plain yogurt - There are two categories of sugar you need to be mindful of if you're looking to cut down on your sugar intake: 1) Naturally occurring sugar and 2) Added sugar. Naturally occurring sugar, of course, is the best. Naturally occurring sugar is found in fruits, vegetables, milk and plain yogurt. So not only does plain yogurt have less sugar, but because the sugar it contains occurs naturally you don't have to include it in your daily sugar intake count. If you have some doubt whether the sugar in the yogurt you're eating is plain and contains naturally occurring sugar, look at the ingredients. If it contains any of the ingredients listed in #8 below, then the sugar it contains is "added sugar" and should only be eaten if it keeps you within your recommended daily sugar allotment. For yogurt lovers, adding fruit to plain yogurt is the healthiest way to go. If you're into smoothies, substituting plain yogurt for frozen yogurt or ice cream is a sugar-smart option.
2. Avoid artificial sweeteners and products that contain them - One of the conclusions found in a 2010 study published in the Yale Journal of Biology and Medicine was that "because they are sweet, [artificial sweeteners] encourage sugar craving and sugar dependence." For anyone serious about reducing their sugar intake this is not a good thing.
3. Eat plenty of fruits and vegetables - This is a no-brainer. Fruits and vegetables contain naturally occurring sugar which you don't have to count towards your recommended daily sugar intake total. What's more, naturally occurring sugar is basically "self-regulating" because while it's easy to eat a whole bag of candy, you can only eat so many apples and oranges each day until you decide that you've had enough.
4. Only drink water - Ok, only drinking water might be difficult, but instead of reaching for an orange juice, soda, energy drink, or fruit drink (which are all packed with sugar), reach for a water. It's the healthiest liquid on earth. In addition to containing no sugar, it's great for weight loss, will give your skin a healthy glow and, among other things, it will quickly restore your energy level should you become de-hydrated. Regarding flavored water...while some flavored water is high in sugar there are some brands that don't list any sugar on their label. Chances are that means it's chocked full of artificial ingredients, food colourings, corn syrup and so on. So either way, going with regular old water still makes the most sense. Should you want to liven up the taste, do a quick Google search on "fruit-infused water" and select a few of the numerous recipes using natural ingredients that appear. If you're a coffee or tea drinker, enjoy your beverage without adding sugar to it.
5. Cut down on processed food - A Time Magazine story from May 21, 2015, talks about a study that for the purpose of their analysis separated processed foods into four categories:
Minimally processed - Products with very little alteration, like bagged salad, frozen meat, and eggs.
Basic processed - Single-ingredient foods but changed in some way, like oil, flour, and sugar.
Moderately processed - Still recognizable as its original plant or animal source, but with additives. (Examples: Jarred pasta sauce, salad dressing, yogurt, and cake mixes)
Highly processed - Multi-ingredient industrial mixtures that are no longer recognizable as their original plant or animal source. (Examples: frozen or premade meals such as frozen pizza and microwaveable dinners, deli meat, crackers, and granola.)
What the study found was that in the year 2012, 76% of Americans' calories came from moderately processed (16%) and highly processed (61%). Now while we love processed foods for their convenience, they are also known to be high in sugar. The takeaway here is that the less food you eat that has a nutrition label attached to it, the better it is for you and your family's health.
6. Cut down on "white food" - The term "white food" generally refers to food that has been refined or processed. Examples of white food are flour, rice, pasta, cereal and simple sugars. Foods made from refined carbs are known as "empty calories" - empty calories are high in calories, low in nutrients. In the digestive process, sugar and starches are turned into sugars. (There are three types of carbohydrates: sugar, starch, and fiber.) What happens when you eat too many refined carbs? Obesity, heart disease, diabetes and so on.
7. Eliminate cereal from your family's diet - Most cereals taste and nutrition-wise are the equivalent to eating candy. The majority of cereal is packed with sugar. A single serving size of Muesli cereal (85 g) contains 26 g of sugar which is about the daily recommended level for a female. Instead of cereal have some fresh fruit instead. If you insist on eating cereal, find one that contains a very low level of sugar per serving and add fresh fruit to it.
8. Read the nutrition labels - Check the amount of sugar per serving level on every processed food item you buy. Often the servings sizes listed are smaller than what you might consider a serving size. So it's critical that you work out the sugar level a food contains for your typical serving size.
You can also get a pretty good read on how much sugar (and how processed a food item is) by looking for sugar in the ingredients. Here are some of the names manufacturers use in their ingredient list that represent sugar: agave nectar, barley malt, blackstrap molasses, brown sugar, buttered syrup, cane sugar, carob syrup, confectioner's sugar, corn syrup, date sugar, dextran, dextrose, diastatic malt, ethyl maltol, Florida crystals, fruit juice, galactose, glucose, golden syrup, high-fructose corn syrup, icing sugar, lactose, maltodextrin, maple syrup, muscovado, panocha, refiner's syrup, sorghum syrup, Barbados sugar, beet sugar, brown sugar, cane juice crystals, caramel, castor sugar, corn syrup, crystalline fructose, demerara sugar, dextrose, diastase, evaporated corn can juice, fructose, fruit juice concentrate, fructose, golden sugar, grape sugar, honey, invert sugar, malt syrup, maltose, molasses, organic raw sugar, raw sugar, rice syrup, sucrose, treacle, yellow sugar.
9. Monitor your food/sugar consumption. There are many apps available (usually for free) that will help you monitor your food intake. Some of the more popular ones are My Fitness Pal, Calorie Counter, Lose It!, and Fooducate. If you are serious about reducing your sugar intake, it might not be a bad idea to input what you're eating into one these apps. I'm not saying you have to do it for the rest of your life, but even if you do it for only a week or two, it will paint a pretty accurate picture of where you are in terms of your daily sugar consumption and it's a good way to pinpoint the food you may want to veer away from down the road.
The physical health benefits of getting your daily sugar intake within the recommended level are indisputable. But there are other reasons to get your sugar consumption under control. You'll have a sense of accomplishment and be a good role model for other people in your life. Plus studies have shown overconsumption of sugar may lead to an increased risk of depression and anxiety.
It all adds up to this...
To live a healthy, long and enjoyable life you need to stay within the daily recommended level of sugar consumption.
Want to learn more about changing your eating habits for a healthier and happier you? We want to help! Contact us here to receive your free trial of our TakeDown Lifestyle E Book to receive 3 free days of menu's and recipes from our nutrition program.
Stretching: When and How Should You Stretch?
Have you ever wondered, why, how, and when you should stretch? Alex Galeth, Instructor at Encompass Fitness gives you all the info you need to know.
Before we start talking about stretching we must understand the meaning of flexibility in the body and how it works.
Each individual is born with a certain amount of flexibility. This ‘flexibility’, or lack of it can be conditioned with movement in the joints, tendons, ligaments and muscles. Surprisingly however, the amount of flexibility that we are born with is our natural ability, and we shouldn’t always necessarily work to change our flexibility unless it is causing joint pain, or restrictions to strength or movement.
To better understand our anatomy; ligaments connect bone to bone in a joint and give stability to the skeleton. Flexibility is not always as simple as reaching for the toes, and trying to reach further.
There should be a close relationship between the muscles and tendons to the muscle fibres. To stretch without breaking, we have a control system of tension within the tendons which measures changes of tension in every moment, and helps to prevent injury (which is why you may not be able to reach your toes).
When exercising, the muscles are warmed up which allows the muscle fibres to stretch a little more. For this reason, warmup plays a very important role. We can participate in two different types of stretching; active stretching; which promotes heating, such as before exercises, and static stretching; which we do to improve flexibility, often following exercise, or on it’s own.
Practical Application
Many competitive athletes spend most of their time training to improve strength and endurance, but very few pay attention to flexibility. Due to the passiveness of stretching, it is often overlooked. However, if we understand that the fibres are longer and better contract when they are flexible, perhaps athletes, and we ourselves would invest more time in stretching to further improve athletic performance.
Does Stretching Actually Help Reduce Injury?
Scientifically, there is controversy amongst researchers and doctors regarding stretching as a tool to reduce injuries, and unfortunately there is insufficient information to support this claim.
In a study presented at the Annual Meeting of the American Academy of Traumatology in 2011 MD. Daniel Pereles presented his findings after evaluating 2,729 recreational and elite runners, all which ran at least 10 miles per week. Participants were randomly divided into two groups: one group participated in stretching and the other group did not.
Runners in the stretching group were instructed to perform a leg routine for 3-5 minutes before starting to run. To the surprise of many, the study revealed, the simple act of stretching did not affect the injury rate. Pereles defined injury as any complication preventing running for at least a week. The main factors that may promote an injury include previous chronic injury, the burden of continuous mileage, and the weight of the runner.
This leads us to ask, if there is no direct relationship between stretching and reducing the risk of injury, why stretch?
It is a common question amongst athletes but the major benefit has to do with the skill that develops; an increase in range of motion around a joint, which further improves performance.
For example: many athletes have limited flexibility or tight hamstrings which prevents the athlete from improving their stride. Our muscles work in pairs to produce a movement; some are stretched while others contract, and if one has a limited ability to stretch it will reduce the range of motion. If we continue training with restricted movement for a period of time an imbalance is created as the strongest muscles is required to do more than the opposing muscle, and ends up injuring itself unless we do something to correct this imbalance of force and motion.
It is the responsibility of the coaches and trainers to make their athletes understand the difference between stretching and warm-up. Preheating the muscles prior to exercise has physiological benefits by increasing the heart rate, body temperature, blood flow and lubrication in the joints. Dynamic stretches and joint mobility are recommended as a warm up. Static stretching, or prolonged stretches, help to increase flexibility and provide other benefits, but have no direct relationship with reducing the risk of injury.
Increased flexibility has its benefits, depending on the sport and physical activity demands. The desired outcome or goal of stretching plays an imperative role in chosing the type of stretching to be completed. Choosing the correct method of stretching is important as we alter the tension produced in the muscles and tendons. If the appropriate stretches are not completed we could end up with injury; the opposite of our intended desire.
While we can also use stretching techniques to promote relaxation, muscle elongation, and improved flexibility, such as yoga and pilates, we should be conscious about the timing of such practices.
Stretching to improve flexibility must be done following sports, or after a proper warm stimulating the central nervous system, muscles, tendons, ligaments, and joints to achieve the proper muscle elongation and support the goal of the stretches.
[Alex Galeth, Trainer and Stretch Instructor]
Note: For this reason, at Encompass Fitness, we begin each session with a dynamic warm-up to stimulate blood flow, and prepare the body for movement, and follow each session with static stretching to promote recovery, and muscle elongation. We also offer yoga, and stretch classes at the end of the day to encourage efficient timing and promote proper participation in a healthy stretch program. [Brady Johnson, Founder, Encompass Fitness]
The Danger of Tomorrow
Tomorrow could potentially be the most dangerous word in the english language today. Why?
While such a seemingly innocent word, the verb tomorrow brings hope, excitement, and a sense of relief. Tomorrow, I will start my diet. Tomorrow, I won't yell at my kids. Tomorrow, I will exercise. While tomorrow seems like the viable option, tomorrow also seems to never become today. Therefore, we falsely continue to believe that tomorrow is not a real date, but the perception of a day when we will get our %$!# together.
While the delay of tomorrow sounds promising, if we are being realistic, we know that tomorrow we will have the intention of doing the thing we said we would do. Yet this intention is once again only a possibility. 'I will try to eat healthy tomorrow', but if that fails, there is always the next tomorrow. In a subtle form of procrastination, tomorrow has become a mystical land where we store all of the ideas, dreams, and work that we are not ready to commit to today.
How can we fix tomorrow?
While my hope for you is that tomorrow holds 24 hours, there are still many hours left of today. Habits, Dreams, Work, they all take momentum. If you start today, you can continue tomorrow, and the day after that, and each day forward. The danger of tomorrow lies in never starting the very goal you set out to achieve. I encourage you to act on whatever your tomorrow task has been, right now, in this very moment. If you don't have the equipment, or the supplies, or the plan mapped out, stop right now, in this moment, and get them, or make a plan to get them, today (and not a plan to get them tomorrow).
When we are aware of the danger of tomorrow, we can create a new reality for today. Often we rationalize, saying things such as "I am going to eat _________ today because I am starting over tomorrow". This style of thinking can lead to 7 ice cream cones eaten in a week, and the hope that tomorrow will bring something new. The harsh reality is that this style of thinking not only delays your goals, but hinders them, causing you to fall even further from your intentions.
My hope for you is success, happiness, health, and all the things your mind conceives. I wanted to share this with you to make you aware of the danger of tomorrow, and encourage you to act TODAY. By acting today, you're not just planning on doing something, you've already started.
Like this post? Share your comments, and your 'today' tasks below.
The Flats Eatery and Encompass Fitness
Tayja Lakusta, and her mother Wanda Zimmerman owners of The Flats Eatery opened it with the community in mind, and now, our Fitness Community in mind with their new Encompass Approved Unit Menu.
The Flats Eatery opened in 2014 and offers a selection of home cooked meals, fresh baked bread, and comfort food. Tayja Lakusta, along with her parents Kurt & Wanda Zimmerman opened the restaurant & lounge with the hope of providing home cooked meals that are hard to find anywhere else in town to the community. For this reason, it was a no brainer that we chose to partner with them to offer our clients the healthiest selections and 'unit' friendly meals to take the calculating off of the consumer, and allow our members the opportunity to enjoy a guilt-free meal out on the town.
Owner, Tayja Lakusta says, "we have enjoyed being apart of this community for the last 3 years and strive to continue to serve the community home cooked meals that we as a family have grown up with. We look forward to seeing the #fitfam from Encompass Fitness and those who are health conscious enjoying the kickstart menu (or if its a cheat day one of our delicious other menu options ) Don't worry your secret is safe with us."
To preview the menu, featuring healthier and unit approved options of your favourite foods, see below (not just fish and broccoli, these meals pack tons of flavour and will feel like an 'indulgence'!).
Want to learn more about our Nutrition programs and how you can change your life? Fill out our contact form below for a complimentary consultation!
|
|
Summer Berry Bowl
Summer is meant for enjoying. Stay on plan with a delicious and nutrient packed frozen berry bowl that makes the perfect breakfast, snack, or treat. This recipe is a feature from our Balanced Habit's Nutrition Program. To learn more about 'units', our programs, or to get a free 3-day meal plan, see encompassfitness.ca.
The Summer Berry Bowl is the perfect combination of a balanced whole food meal, refreshing treat, and packed with essential nutrients and antioxidants.
Summer Berry Bowl Recipe:
Ingredients:
1 scoop Vanilla Protein Powder
1 - 1.5 cups Ice
1 cup Unsweetened Nut-Derived Milk (almond, coconut, cashew)
1/2 tsp Xantham Powder (gives it a thick, creamy texture)
1 cup of berries of choice - Blackberries, Blueberries, Strawberries, Raspberries recommended.
1/4 cup homemade granola (see below)
Instructions:
Pour 1 cup of nut-milk of choice into blender. Add ice, protein powder, and Xantham Gum. Blend to desired consistency. Add more ice or milk if needed - it should be thick. The longer you blend, the creamier it becomes. Pour frozen smoothie into a bowl. Top with 1 cup of berries, and 1/4 cup granola. Equivalent to a 3-unit meal - adjust accordingly.
Homemade Granola:
Ingredients:
2 cups of old fashioned oats
1/2 cup Raw sunflower seeds
1/2 cup raw pepitas (green pumpkin seeds)
1/2 cup shredded unsweetened coconut
1/2 cup flaxseed meal
1 tsp. ground cinnamon
1/2 tsp. salt
1/4 cup canola oil
1/4 cup agave nectar or quality honey
1/2 tsp vanilla extract
1/2 tsp. maple extract
Instructions:
Mix first 5 granola ingredients together and spread over a lined baking sheet. Place on broil for 3 minutes, tossing each minute. Mix the following ingredients together and drizzle over granola and toss to coat. Cook for an additional two minutes - keep your eye on the pan! Stir every 30 - 60 seconds. Remove granola for the oven and allow to cool for 8-10 minutes.
Note: makes multiple servings. Store in an airtight container.
For additional recipes, updates, and information, sign up for our newsletter at encompassfitness.ca.
5 Tips for the Canada Day Weekend
It's the long weekend, which is a reason to go a little off track and celebrate, Right? I mean, you ate great and exercised Monday through Thursday, so what's the big deal? We know that balance and moderation are the keys to enjoying a fulfilling life. However, it's also important to keep your goals in mind.
Imagine, shovelling a hole. Picture yourself digging diligently, working hard. You continue to dig for 5 days and you're making some good progress. It doesn't make much sense to start shovelling the dirt back in the hole on the sixth day, does it? However, in terms of our nutrition we often find ourselves doing this weekend after weekend. I see so many people work their buns off all week long only to undo what they have worked so hard for, and fail to achieve the results they desire.
I'm not encouraging you to toss all idea's of fun and enjoyment out the window, but with a few tips you can ensure you stay closer to your goals, and look and feel better come Monday morning.
5 Long Weekend Health Tips:
The long weekend is for travelling, relaxing, and getting away. Follow our 5 suggestions to keep on track over the holiday.
At a BBQ:
While we can't control what the host serves, we can be a lovely guest and bring a healthy, homemade dish or salad. Your host will appreciate the gesture, and you will have piece of mind knowing that you will at least have one healthy option to choose from.
At the Lake:
Packing a cooler of beverages seems like a no-brainer. But a cooler with fruits and vegetables, well that just seems too difficult. It doesn't have to be! Chop a few fruits and vegetables, or toss a few pieces of fruit into a cooler on ice. You'll look and feel much better on the beach, and have less crumbs to clean up. Win!
Around the Camp Fire:
Hot-dogs, S'mores, and treats galore. You don't have to opt out of everything. Look for healthier alternatives such as turkey or chicken dogs and smokies, which often have 1/3 of the fat and fillers. Bonus points if you skip the bun! Don't like all of the sugar in marshmallows? I grew up cooking a slice of bacon by weaving it through the stick - the open flame burns off most of the fat.
On the Road:
Pack Snacks! Not only are gas station treats full of added fat, sugar, and sodium, they are expensive! Throw in a bag of veggie crisps, fresh fruits and vegetables, or your favourite peanut butter balls. No snacks on hand? Buy Beef Jerky. With over 15 grams of protein per ounce and little fat and carbohydrates, it is definitely your best bet. Worried about the sodium? Look for the low-sodium original flavours.
At the Parade:
Like all things, a bit of candy in moderation is not going to hurt anyone. However if your toddler turns into the tasmanian devil after one too many suckers, make them a deal. Allow them to "trade in" their candy and put it towards a toy that they have been eyeing up. Preferably one that encourages them to be active outdoors - think water guns, sidewalk chalk, etc. Rest assured, a trip to the toy aisle should be cheaper than a trip to the dentist.
Away from the Gym?
Grab a deck of playing cards and get ready to sweat! The Deck of Cards is one of our favourite workouts and is perfect for when you're away from the gym. Shuffle the cards and turn them face down. Flip one card at a time. The suit of the card corresponds with the exercise, and the number on the card dictates the number of repetitions. Snap a picture of your workout in the 'great outdoors' and send us your Canada Day Workout Photo!
Deck of Cards - one of our favourites! For example, a nine of spades would be 9 lunges. Finish your lunges as fast as you can, and flip the next card!
TakeDown Challenge Winner: Kandyce Meili
Kandyce Meili (left) the winner our of May TakeDown Challenge receiving her award of one month of personal training and a Shaklee care package from Encompass Fitness Owner Brady Johnson (right).
Our second TakeDown Challenge has come and gone; with much success. The 'TDC', a 28-day introductory program includes menu's, recipes, and perfectly portioned meals for each participant. Since the beginning of the year, with 2 separate TakeDown Challenges, participants have lost over 450 pounds. Nutrition attributes to much of this success, and the results of our participants, as well as our winner, Kandyce Meili, speak for themselves.
Giving birth to her son less than 5 months ago, Kandyce was ready to get back on track and make a change. As a mother of four, Kandyce signed up for the TakeDown Challenge with the long term goal of getting back to her pre-children weight, and a short term goal of losing 15 pounds. As a busy mom, Kandyce said it was time for her to do something for herself.
Over the challenge, Kandyce lost 18.1 pounds, 6 inches, and 7.5% of her overall body weight, winning her a month of personal training at Encompass Fitness and a Shaklee gift basket. Kandyce has surpassed her original goals, and has set bigger and better goals, including a future half-marathon.
"I loved the TDC. It was so easy to follow, and the recipes and suggestions allowed me to follow the program without having to think. All I can say is, I feel great and the program just really works"
On behalf of Encompass Fitness, we would like to thank our TDC partners, Sobeys, who allowed us to label all ingredients on our menu to make them easy to find, as well as the Flat's Eatery who offered our participants a TDC approved menu - with the correct portion sizes for each individual (still available today). Having these partnerships allowed our challengers to be successful with the program, and still enjoy life.
That's what our programs are all about - Balanced Habits.
Click here to learn more about the TDC, and how you could be our next winner this Fall!
TDC winner Kandyce, before (left) and after (right).