Testimonial of Ande for Heidi Vincent – Personal Trainer Vancouver

Testimonial of Ande for Heidi Vincent – Personal Trainer Vancouver

 

Personal Trainer Vancouver

Personal Trainer Vancouver

 

I met Heidi Vincent about 6 or 7 years ago as we were members of the same dojo, Posener’s Pankration MMA.  I joined the dojo as I had hit my mental overweight number (150 lbs) to lean out and learn some self defense skills. We sparred and trained together and she was always a great, fully participating partner. Always giving 100 %. I ended up leaving the dojo after moving farther away and had lost touch.

Until, one day, I needed to insure a vehicle for work. Our mobile agent was away so I decided to chance the insurance agency across the street. Lo and behold, Heidi worked there! We decided that we would meet up at lunch hour for a walk or a run or some sort of exercise. We had fun times creating gym equipment from truck accessories and parts! By this time I was headed in the opposite direction with my weight. I was underweight at about 115 lbs. I engaged Heidi’s personal training coach services to help me gain weight and muscle mass. I knew I couldn’t do it on my own. We worked together throughout the summer and I popped back up to about 125 lbs.

I was promoted at work and it impacted my schedule heavily. I was travelling a couple weeks a month and unable to keep a steady training schedule. After that I was moved to a new location and given a special project to manage. All through this Heidi would reach out with a message or a voicemail. Just checking in. I found it so thoughtful.

My special project quickly became a nightmare of excessive hours and short staffing. I was giving everything at work to try to keep this project together. The fact was, it impacted my mental and physical health severely. I was diagnosed with severe depression, acute anxiety and anorexia. I ended up taking disability leave. I had dropped to about 95lbs. I engaged Heidi’s services again to pack on some pounds.

Imagine me and my 90 lb self on that first Saturday. I could barely lift a 5 lb weight over my head.  Our first sessions were like, 3 reps and 2 sets before I couldn’t lift anymore. My core remained pretty good but I had lost a lot of stability and balance. So, we worked through it. All this time my mental state was deteriorating. I experienced a full blown panic attack in December 2017 and  another debilitating one in January 2018. My weight went sub 80 lbs and I was hospitalized for 18 days.

Heidi was always there with an encouraging text or call. She stopped and visited me in the hospital. Once I was stable, she organized a workout together. I wanted to work on me. I wanted to feel like I was doing something to get myself well. I was a basket case. She saw that and we tried a few sets but I was not able to push through. From there, she took my hand and we sat together and talked. Well. she talked and I cried. We did a little yoga. I cried. Then she had me just lay in Savasana, close my eyes and breathe. She held my hand and rubbed my arm while I bawled my eyes out. And I became calmer. She was the rock I needed right then and there and giant hugs filled with love and acceptance after. I am ever grateful as that day was the first real recovery day.

From there we have been working to pack on the mass. It’s slow going but I wouldn’t want to do it with anyone else. Heidi just makes me work and want to do better. Part of that is my own work ethic but she’s right there with me. Supporting me either physically and/or mentally. Catching me before I bail off the balance ball and laughing with me when she almost misses. I find I can be completely honest with her. She’s a great listener and gives well thought and sage advice. Most of all she is patient. She will push you but is very observant. If she sees you struggling she will step in with encouragement. She’d rather see me do 3 complete sets with 8 lbs than bump the weight up to 10 lbs and have me fail halfway through.

She knows my motivations. She knows she just has to say “I don’t know, do you think you can try this?”  and I’ll be right there to try my best. As you can tell, I’m a Heidi fan. I’m ever grateful and thankful to have her as part of my recovery team. She is an incredibly valuable member and my favourite!

Ande Van Der Weken – Testimonial for Heidi Vincent Personal Trainer Vancouver

Tessa Warkentin Testimonial for Heidi Vincent Personal Training Vancouver

Tessa Warkentin Testimonial for Heidi Vincent Personal Training Vancouver

 

Personal Training Vancouver

Personal Training Vancouver

 

“My experience with Heidi as a personal trainer was a very positive one. She was very motivating and positive, while demonstrating a professionalism that made me respect her greatly. Her range of knowledge was shown in the variety and quality of training she gave me. I was fairly nervous going into my personal training lessons because I was out of shape and unfamiliar with training in general. However, as soon as we began our first session she made me feel welcome and capable. Heidi pushed me to achieve a level I did now anticipate reaching. After our sessions I felt motivated and equipped to continue building my strength and capabilities in the gym. I would highly recommend Heidi to anyone looking to achieve higher physical and overall health goals.”

*** That is a fantastic testimonial for Heidi Vincent’s Personal Training

 

Here is Heidi’s website: —HV Ultimate Fitness and Nutrition  

Here is our philosophy:

 

Our Philosophy of Health, Fitness and Performance

Mission Statement : To bring out the best in our students/clients and ourselves mentally, physically and spiritually in the long term through health, fitness, mixed martial arts and personal development.

Our goal is to provide holistic approach to fitness, health and performance improvement. By working with an individual, we can design a balanced, comprehensive and specific program to develop the mind, body and spirit to the highest level.

Since lack of mental discipline, skills and knowledge are often the key factors in people not getting the results they desire, we will develop these essential skills with a variety of tools depending on the individual.

The name of the game is results. We will demonstrate results objectively with measurements, pictures, weight and body fat logs, objective performance measures ( ie. max weight lifted, max # of reps in a determined period of time of a particular exercise for a particular area and quality), and various endurance and strength tests.

 

We view the body as a temple and we want to promote clean habits and abstain or limit things that detract from our goals and potential.

 

 

Heidi Vincent: 1st session free for Personal Training Vancouver

Heidi Vincent: 1st session free for Personal Training Vancouver

 

Author: HV Ultimate Fitness & Nutrition

 

What’s in it for you – Personal Training?

 

My passion is to engage and challenge people to live healthy, more active lifestyles.

If you embrace yourself now and focus on improving your overall mental, physical, technical skills with a positive mindset and an openness to knowledge, you will be successful in evolution to your desired goal.

I have a tremendous passion to share the benefits of being fit; mentally & physically healthy. I love all things that will enrich life. I will meet you where you are at and bring you to the next level with your commitment to yourself and to my development program.

I can direct, assist and support you to achieve your goals and build the lifestyle and body you desire by overcome obstacles empowering the mindset and improving knowledge of a healthy, rounded lifestyle. Vitality, longevity and energy come through basic building blocks and consistent work toward a more elite athletic and nutritious lifestyle.

I offer indoor/outdoor training. I will train in Langley and in East Vancouver at Posener’s Pankration MMA Dojo. My training skills include High Intensity Interval Training (HIIT), CanFit Pro, Level V Cardio Muay Thai & Kickboxing, Weight Training, Overall Body Conditioning and Nutrition Counselling with nutrient dense & healthy recipes.

If you love to sweat, if you’re willing to give 110% to yourself and your goals and want to rise to the next level, spaces available now.

First session is free. I will provide a free consultation to first discuss your goals and your obstacles and then we will have our initial workout.

Heidi Vincent
cell: 778-873-4448
email: hvultimatefitnessnutrition@gmail.com
website: https://hvultimatefitnessnutrition.wordpress.com
FB: @HVUltimateFitnessandNutrition2013
Twitter: @HVUltimateFit
LinkedIn: www.linkedin.com/in/hvultimatefitnessnutrition

Personal Training Vancouver

Personal Training Vancouver

10 Ways to Build Mental Strength: Personal Training Vancouver

10 Ways to Build Mental Strength: Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

10 Ways to Build Your Mental Strength

Acting tough is about surviving while being strong is about thriving.

Developing mental strength takes a conscious effort, dedication and daily practice. Start with these 10 exercises to work out your mental muscles.

How to Build Mental Strength1. Establish goals.

The human brain is naturally predisposed to reach for and achieve goals. And not just one big goal, such as I want to lose 50 pounds. Also set more manageable short-term goals such as I want to work for 30 minutes without checking my phone or I want to reply to all of my emails by noon today.

With each goal you achieve, you’ll gain more confidence in your ability to succeed. You’ll also learn to recognize when your goals are unrealistically ambitious and when they’re not challenging enough.

How to Build Mental Strength2. Set yourself up for success.

Becoming mentally strong doesn’t mean you have to subject yourself to temptations every day. Make your life a little easier by modifying the environment.

If you want to work out in the morning, leave your shoes next to the bed at night and sleep in your gym clothes. If you want to eat healthier, remove the junk food from your pantry. When you set yourself up for success, you won’t exhaust your mental energy trying to resist the urge to sleep in or to dig into a bag of potato chips.

How to Build Mental Strength3. Tolerate discomfort for a greater purpose.

Discomfort can lead people to look for unhealthy shortcuts. Rather than deal with a problem, they reach for something that provides immediate emotional relief—drinking a glass of wine or binge-watching their favorite show, for example. But those short-term solutions can often create bigger long-term problems.

Practice tolerating discomfort by reminding yourself of the bigger picture. Push yourself to work on your budget even though it causes you to feel anxious; run on the treadmill when you feel tired—don’t escape the discomfort. The more you tolerate discomfort, the more confidence you’ll have in your ability to do difficult things.

How to Build Mental Strength4. Reframe your negative thoughts.

Strive to develop a realistic yet optimistic inner monologue. Reframe catastrophic thoughts, such as This will never work with If I work hard, I’ll improve my chances of success.

You can’t eliminate all of your negative thoughts. Everyone has rough patches and bad days. But by replacing those overly pessimistic thoughts with more realistic expectations, you can stay on course and equip yourself to manage the bad days.

How to Build Mental Strength5. Balance your emotions with logic.

You make the best decisions when your emotions and logic are in sync. If all your decisions were emotional, you wouldn’t save for retirement because you’d be too busy spending your money on what makes you happy right now. But if all of your decisions were logical, you’d live a boring life devoid of pleasure, leisure and love.

Whether you’re buying a house or thinking of a career shift, consider the balance between your emotions and logic. If you’re overly excited or especially anxious, write down a list of the pros and cons of moving forward with the decision. Reviewing that list will boost the logical part of your brain and help balance out your emotions.

How to Build Mental Strength6. Strive to fulfill your purpose.

It’s hard to stay the course unless you know your overall purpose. Why do you want to earn more money or hone your craft?

Write out a clear and concise mission statement about what you want to accomplish in life. When you’re struggling to take the next step, remind yourself why it’s important to keep going. Focus on your daily objectives, but make sure those steps you’re taking will get you to a larger goal in the long run.

How to Build Mental Strength7. Look for explanations, not excuses.

When you don’t perform as well as expected, examine the reasons why. Look for an explanation to help you do better next time, but don’t make excuses for your behavior.

Take full responsibility for any shortcomings. Don’t blame others or the circumstances for your missteps. Acknowledge and face your mistakes so you can learn from them and avoid repeating them in the future.

How to Build Mental Strength8. Do one hard thing every day.

You won’t improve by accident. Purposely challenge yourself. Of course, what’s challenging to you might not be to someone else, so you need to analyze where your comfortable boundaries are.

Then pick something slightly outside those boundaries and take one small step every day. That could mean speaking up for yourself when it’s uncomfortable or enrolling in a class you don’t feel qualified for. Push yourself to become a little better today than you were yesterday.

How to Build Mental Strength9. Use the 10-minute rule.

Mental strength won’t magically make you feel motivated all of the time. But it can help you be productive, even when you don’t feel like it.

When you’re tempted to put off something, use the 10-minute rule. When you eye the couch at the time you planned to go for a run, tell yourself to get moving for just 10 minutes. If your mind is still fighting your body after 10 minutes, give yourself permission to quit.

Getting started is often the hardest part. Once you take the first step, you’ll realize it’s not nearly as bad as you predicted, and your other skills can help keep you going.

How to Build Mental Strength10. Prove yourself wrong.

The next time you think you can’t do something, prove yourself wrong. Commit to doing one more pushup at the gym or closing one more sale this month.

Your mind will want to quit long before your body needs to give up. Prove to yourself that you’re more capable than you give yourself credit for, and over time, your brain will stop underestimating your potential.

Our Website: www.UltimatePersonalTrainingVancouver.com

Our MMA website: http://www.PosenersPankrationmma.com

15 Qualities of Mentally Tough People: Personal Training Vancouver

15 Qualities of Mentally Tough People: Personal Training Vancouver

15 Qualities of Mentally Tough People

 

Personal Training Vancouver

Personal Training Vancouver

(Ps. You can develop the same habits to improve your own mental toughness.)
Travis Bradberry
September 12, 2016

Mental toughness is a choice and a discipline, not an innate quality bestowed upon the lucky. In this article, originally published on Linked In Pulse, Dr. Travis Bradberry shows you how to get tough.

We all reach critical points in our lives where our mental toughness is tested. It might be a toxic friend or colleague, a dead-end job, or a struggling relationship.

Whatever the challenge, you have to be strong, see things through a new lens and take decisive action if you want to move through it successfully.

It sounds easy. We all want good friends, good jobs and good relationships.

But it isn’t.

It’s hard to be mentally tough, especially when you feel stuck. The ability to break the mold and take a bold new direction requires that extra grit, daring and spunk that only the mentally toughest people have.

It’s fascinating how mentally tough people set themselves apart from the crowd. Where others see impenetrable barriers, they see challenges to overcome.

When Thomas Edison’s factory burned to the ground in 1914, destroying one-of-a-kind prototypes and causing $23 million in damage, Edison’s response was simple:

Thank goodness all our mistakes were burned up. Now we can start fresh again.

Edison’s reaction is the epitome of mental toughness—seeing opportunity and taking action when things look bleak.

There are habits you can develop to improve your mental toughness. In fact, the hallmarks of mentally tough people are actually strategies that you can begin using today.

1. They’re emotionally intelligent.

Emotional intelligence is the cornerstone of mental toughness. You cannot be mentally tough without the ability to fully understand and tolerate strong negative emotions and do something productive with them. Moments that test your mental toughness are ultimately testing your emotional intelligence (EQ).

Unlike your IQ, which is fixed, your EQ is a flexible skill that you can improve with understanding and effort. It’s no wonder that 90 percent of top performers have high EQs and people with high EQs earn $28,000 more annually (on average) than their low-EQ counterparts.

Unfortunately, EQ skills are in short supply. TalentSmart has tested more than a million people, and we’ve found that just 36 percent of these are able to accurately identify their emotions as they happen.

2. They’re confident.

“Whether you think you can, or think you can’t—you’re right.” – Henry Ford

Mentally tough people subscribe to Ford’s notion that your mentality has a powerful effect on your ability to succeed. This notion isn’t just a motivational tool—it’s a fact. A recent study at the University of Melbourne showed that confident people went on to earn higher wages and get promoted more quickly than others did.

True confidence—as opposed to the false confidence people project to mask their insecurities—has a look all its own. Mentally tough people have an upper hand over the doubtful and the skittish because their confidence inspires others and helps them to make things happen.

3. They neutralize toxic people.

Dealing with difficult people is frustrating and exhausting for most. Mentally tough people control their interactions with toxic people by keeping their feelings in check. When they need to confront a toxic person, they approach the situation rationally. They identify their emotions and don’t allow anger or frustration to fuel the chaos. They also consider the difficult person’s standpoint and are able to find common ground and solutions to problems. Even when things completely derail, mentally tough people are able to take the toxic person with a grain of salt to avoid letting him or her bring them down.

4. They embrace change.

Mentally tough people are flexible and are constantly adapting. They know that fear of change is paralyzing and a major threat to their success and happiness. They look for change that is lurking just around the corner, and they form a plan of action should these changes occur.

Only when you embrace change can you find the good in it. You need to have an open mind and open arms if you’re going to recognize, and capitalize on, the opportunities that change creates.

You’re bound to fail when you keep doing the same things you always have in the hope that ignoring change will make it go away. After all, the definition of insanity is doing the same thing over and over again and expecting a different result.

5. They say no.

Research conducted at the University of California in San Francisco showed that the more difficulty you have saying no, the more likely you are to experience stress, burnout and even depression. Mentally tough people know that saying no is healthy, and they have the self-esteem and foresight to make their no’s clear.

When it’s time to say no, mentally tough people avoid phrases such as “I don’t think I can” or “I’m not certain.” They say no with confidence because they know that saying no to a new commitment honors their existing commitments and gives them the opportunity to successfully fulfill them.

The mentally tough also know how to exert self-control by saying no to themselves. They delay gratification and avoid impulsive action that causes harm.

6. They know that fear is the No. 1 source of regret.

Mentally tough people know that, when all is said and done, they will lament the chances they didn’t take far more than they will their failures. Don’t be afraid to take risks.

I often hear people say, “What’s the worst thing that can happen to you? Will it kill you?” Yet death isn’t the worst thing that can happen to you. The worst thing that can happen to you is allowing yourself to die inside while you’re still alive.

It takes refined self-awareness to walk this tightrope between dwelling and remembering. Dwelling too long on your mistakes makes you anxious and gun shy, while forgetting about them completely makes you bound to repeat them. The key to balance lies in your ability to transform failures into nuggets of improvement. This creates the tendency to get right back up every time you fall down.

7. They embrace failure…

Mentally tough people embrace failure because they know that the road to success is paved with it. No one ever experienced true success without first embracing failure.

By revealing when you’re on the wrong path, your mistakes pave the way for you to succeed. The biggest breakthroughs typically come when you’re feeling the most frustrated and the most stuck. It’s this frustration that forces you to think differently, to look outside the box and to see the solution that you’ve been missing.

8. …yet they don’t dwell on mistakes.

Mentally tough people know that where you focus your attention determines your emotional state. When you fixate on the problems that you’re facing, you create and prolong negative emotions and stress, which hinders performance. When you focus on actions to better yourself and your circumstances, you create a sense of personal efficacy, which produces positive emotions and improves performance.

Mentally tough people distance themselves from their mistakes, but they do so without forgetting them. By keeping their mistakes at a safe distance, yet still handy enough to refer to, they are able to adapt and adjust for future success.

9. They won’t let anyone limit their joy…

When your sense of pleasure and satisfaction are derived from comparing yourself to others, you are no longer the master of your own happiness. When mentally tough people feel good about something they do, they won’t let anyone’s opinions or accomplishments take that away from them.

While it’s impossible to turn off your reactions to what others think of you, you don’t have to compare yourself to others, and you can always take people’s opinions with a grain of salt. Mentally tough people know that regardless of what people think of them at any particular moment, one thing is certain—they’re never as good or bad as people say they are.

10. …and they don’t limit the joy of others.

Mentally tough people don’t pass judgment on others because they know that everyone has something to offer, and they don’t need to take other people down a notch in order to feel good about themselves.

Comparing yourself to other people is limiting. Jealousy and resentment suck the life right out of you; they’re massive energy-stealers. Mentally tough people don’t waste time or energy sizing people up and worrying about whether or not they measure up.

Instead of wasting your energy on jealousy, funnel that energy into appreciation. When you celebrate the success of other people, you both benefit.

11. They exercise.

A study conducted at the Eastern Ontario Research Institute found that people who exercised twice a week for 10 weeks felt more socially, intellectually and athletically competent. They also rated their body image and self-esteem higher. Best of all, rather than the physical changes in their bodies being responsible for the uptick in confidence, which is key to mental toughness, it was the immediate, endorphin-fueled positivity from exercise that made all the difference.

12. They get enough sleep.

It’s difficult to overstate the importance of sleep to increasing your mental toughness. When you sleep, your brain removes toxic proteins, which are by-products of neural activity when you’re awake. Unfortunately, your brain can remove them adequately only while you’re asleep, so when you don’t get enough sleep, the toxic proteins remain in your brain cells, wreaking havoc by impairing your ability to think—something no amount of caffeine can fix.

Mentally tough people know that their self-control, focus and memory are all reduced when they don’t get enough—or the right kind—of sleep, so they make quality sleep a top priority.

13. They limit their caffeine intake.

Drinking excessive amounts of caffeine triggers the release of adrenaline, the source of the fight-or-flight response. The fight-or-flight mechanism sidesteps rational thinking in favor of a faster response to ensure survival. This is great when a bear is chasing you but not so great when life throws you a curve.

When caffeine puts your brain and body into this hyper-aroused state of stress, your emotions overrun your behavior. Caffeine’s long half-life ensures you stay this way as it takes its sweet time working its way out of your body. Mentally tough people know that too much caffeine is trouble, and they don’t let it get the better of them.

14. They don’t wait for an apology to forgive.

Mentally tough people know that life goes a lot smoother once you let go of grudges and forgive even those who never said they were sorry. Grudges let negative events from your past ruin today’s happiness. Hate and anger are emotional parasites that destroy your joy in life.

The negative emotions that come with holding on to a grudge create a stress response in your body, and holding on to stress can have devastating consequences (both physically and mentally). When you forgive someone, it doesn’t condone their actions; it simply frees you from being their eternal victim.

15. They’re relentlessly positive.

Keep your eyes on the news for any length of time, and you’ll see that it’s just one endless cycle of war, violent attacks, fragile economies, failing companies and environmental disasters. It’s easy to think the world is headed downhill fast.

And who knows? Maybe it is. But mentally tough people don’t worry about that because they don’t get caught up in things they can’t control. Instead of trying to start a revolution overnight, they focus their energy on directing the two things that are completely within their power—their attention and their effort.

Mental toughness is not an innate quality bestowed upon a select few. It can be achieved and enjoyed.

Here is our Website Posener’s Ultimate Personal Training Vancouver: www.UltimatePersonalTrainingVancouver.com

Dealing with Holiday Food Temptation @ Guilt: Personal Training Vancouver

Dealing with Holiday Food Temptation @ Guilt: Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Dealing with Holiday Food Temptation and Guilt: Personal Training Vancouver

This is a perennial question: How do you deal with Holiday Season food temptations?

Starting at American Thanksgiving, I get this question on a daily basis multiple times.

My take on this is rather simple and to the point: F@#K it! Carb up as much as you want, on whatever you want!

This is some strategies my colleagues recommend: assertiveness coaching,get a script for Metformin, glycemic controlling herbal infusions, guilt driven diatribe on sticking your goal, bringing your own food in Tupperware, etc…

F@#K that shit! All what those strategies do is reinforce that you are a social misfit at the dinner table.

This is what I do: I give clients on average 20 days off of any dietary restrictions; So for most Westerners, it looks like this:

a) December 24 to January 1

b) Ten days during the yearly holidays. For some it is Spring Break with their kids, or summer holidays.

Food Nazis can f@#k themselves.

From experience, this is why I endorse a guilt free eating policy during the Holiday season:

1) The Holiday season food experience goes beyond nutrients. Festive eating brings in all sorts of happy neurotransmitters and brings down cortisol (if you really enjoy guilt free).

2) The body composition does not suffer that much, and in fact, actually improves in some individuals because their carb intake has been too low for too long.

3) Blood values such as Hb1Ac, don’t worsen so much that the damage cannot be offset with two weeks on going back on the healthy lifestyle.

4) the reality is that you will have 5 to 8 of those meals : office party, Christmas eve, Christmas lunch and dinner, New Year’s Eve, and Jan 1 meal(s). Compared the 1,800 meals a year you are having…. ?

Yes, for example, if you are French-Canadian, yes, you can have as much Bûche de Noël, tourtière, sucre à la crème as you want. This way your Aunt Jeannette will be happy that you enjoyed her cooking, and she won’t have to pray for your mental health because you showed up with your f@#king cooler and assorted Tupperwares. And no, your arteries will not harden overnight.

Louis CK, Meal, Hate

The same goes for alcohol. My British, Aussie, and Irish will like like I have to say : As long as don’t drink and drive, drink me a river, don’t cry me a river.

Here are the three rules regarding this refuel break

1) Enjoy every bite. Guilt is NOT on the menu.

2) No pissing, no moaning. If you are bloated, farting a hurricane, having headaches, joint pain has gone up, you cannot complain. It is a reminder why eating clean 50 weeks a year works for you.

Consider it a short-term study on the effect of inflammatory foods on your health.

3) GO TO TOWN. Go for it, eat as much as you want. Guilt is the killer.

4) Celebrate NOT being a wanker by buying a badge of honor from Donuts and Deadlifts

 

Doughtnuts and Deadlift

What is the reality here? You are to going to go off the wagon the 24, 25 and 31 st of December, and January 1 st. And maybe the office party. You are telling that those 4 /5 days are going to ruin a year of effort? If you said yes, you train like a dweeb, and eat like a guilt ridden dork the rest of the year.

See it as a refuel break. Not a cheat week. (Cheat involves guilt)

Have fun with your loved ones. Savor every bite. Be merry. January 2 is around the corner.

Coach Charles R. Poliquin

P.S. This year my refuel primary choice are my sisters’s Choux à la crème and their bûche de Noël. What is are your guilt free refuel dishes.

P.P.S. On your death bed you won’t regret those two servings of Strüdel.

*** There you go.. Some good information on how to approach your regular diet and some holiday eating. If you regular diet is good… Enjoy!!!

Here is some more information on our website: Ultimate Personal Training Vancouver

 

Are You Making These Snacking Mistakes: Personal Training Vancouver

Are You Making These Snacking Mistakes: Personal Training Vancouver

Are You Making These Snacking Mistakes?

If you’re already snacking, but aren’t sure if you’re on the right track, then read on to check if you’re committing any of these snacking sins! Today, Evolve Daily shares 5 Common Snacking Mistakes To Avoid Making:

1) You snack in front of the TV or computer

The elbow strike is often used in close range.

The elbow strike is often used in close range.

Yes, we know. It’s nice to dig in to a bag of your favorite potato chips when you’re binge watching your favorite TV series. But the problem with snacking while you’re distracted by the computer or TV is that you wouldn’t register just how much you’re eating! According to a study, people who eat while using the computer or watching TV have the tendency to overindulge as they often lose track of what they’re eating.

Tip: If you absolutely have to snack in front of your TV or computer, then take a bit of time to portion out your snacks – so that you set limits to your consumption.

 

2) You snack whenever you’re stressed

Brazilian Jiu-Jitsu is also known as "the gentle art".

Brazilian Jiu-Jitsu is also known as “the gentle art”.

If you tend to reach out for your favorite snacks in times of stress, you’re not alone. After all, it’s called “comfort food” for a reason! And we’re all guilty of doing this from time to time. Unfortunately, stress snacking can turn into a very bad habit which you’d have difficulty breaking – because of your emotional reliance on those sweets or crackers. What’s more, these sugary snacks will add inches to your waistline and cause you to gain unwanted weight.

Tip: The next time you feel stressed out, why not pause for a breather and clear your mind? Or head to your nearest martial arts gym for an intense workout! Trust us, it has been scientifically proven that you’d feel better after that.

 

3) You snack late at night

Ask any martial artist and you’ll find out that martial arts is a never-ending adventure, or perhaps, the best thing that has ever happened to them.

ONE Women’s Atomweight World Champion Angela Lee trains hard at the Evolve Fighters Program.

Did you know that having late night snacks can disrupt your sleep? Besides that, it is also bad for your digestive system because your body can’t process energy as efficiently. It has been revealed that the genes that regulate metabolism aren’t fully “on” at specific times of the day – such as at night, when we’re supposed to be sleeping. With that said, if you’re wondering when your metabolism works best, it is during the day when you’re active and hence, able to process food more effectively.

Tip: If you really feel the need to munch on something at night, make sure you head to bed at least an hour after eating.

 

4) You snack on empty calories

BJJ World Champion and UFC Fighter "Brodinho" Issa has been practicing BJJ for over 15 years.

BJJ World Champion and UFC Fighter “Brodinho” Issa has been practicing BJJ for over 15 years.

As mentioned in #2, your favorite sugary snacks or chips can cause you to put on unwanted weight and also contain no nutrients at all. So if you snack on empty calories, then chances are, you’re not benefitting your body in any way. Psst! These snacks also don’t have the ability to keep you full for a long time and as a result, you’d probably reach out for more food within a short period of time! If your goal is to lose weight, this is possibly one of the worst things to do.

Tip: Choose healthy snacks over those that don’t have any nutritional value. As tempting as it might be to munch on those biscuits or chips, believe us when we say that your body would thank you for munching on the healthier option.

 

5) You skip snacks altogether

Brazilian Jiu-Jitsu is a great way to bullyproof your kids.

Brazilian Jiu-Jitsu is a great way to bullyproof your kids.

If you don’t snack at all, you have a higher chance of indulging in high-calorie food during mealtime. This is because you’d be hungrier by the time dinner rolls around. According to the Journal of Clinical Investigation, participants were more interested in high-calorie food when they had low blood sugar levels – basically when they’re hungry – as compared to those with normal blood sugar levels. So don’t worry about grabbing a snack in between your meals if you feel like munching on something. Although of course, it’s important to watch what you eat!

Tip: If you’re craving something sweet, then reach out for some fruits. If you’re in the mood for a savory snack, then get some salted nuts!

 

So tell us, are you going to stop making these snacking mistakes?

Personal Training Vancouver

Personal Training Vancouver

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10 Best Jim Rohn Quotes: Personal Training Vancouver

10 Best Jim Rohn Quotes: Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

10 Unforgettable Quotes by Jim Rohn

The late personal development legend’s words still ring true with his millions of fans.
Jesus Jimenez
September 16, 2014

Editor’s note: In celebration of what would have been Jim Rohn’s 86th birthday on Sept. 17, we’ve pulled this collection of quotes from the SUCCESS.com archive.

Bonus: The essential list of Jim Rohn books

When personal development legend Jim Rohn passed away in 2009, he left an incredible gift: his encouraging, uplifting messages and inspiring, thought-provoking quotes, beloved by millions and shared throughout the world to this day.

SUCCESS celebrates and remembers the life of Jim Rohn with 10 of his most beloved quotes:

1. “Don’t wish it was easier, wish you were better. Don’t wish for less problems, wish for more skills. Don’t wish for less challenge, wish for more wisdom.”


2. “The challenge of leadership is to be strong, but not rude; be kind, but not weak; be bold, but not a bully; be thoughtful, but not lazy; be humble, but not timid; be proud, but not arrogant; have humor, but without folly.”


3. “We must all suffer one of two things: the pain of discipline or the pain of regret.”


4. “Days are expensive. When you spend a day you have one less day to spend. So make sure you spend each one wisely.”


5. “Discipline is the bridge between goals and accomplishment.”


6. “If you are not willing to risk the unusual, you will have to settle for the ordinary.”


7. “Motivation is what gets you started. Habit is what keeps you going.”


8. “Success is nothing more than a few simple disciplines, practiced every day.”


9. “Don’t join an easy crowd; you won’t grow. Go where the expectations and the demands to perform are high.”


10. “Learn how to be happy with what you have while you pursue all that you want.”

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4 Tips for Powerful Goal setting : Personal Training Vancouver

4 Tips for Powerful Goal setting : Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Rohn: 4 Tips for Setting Powerful Goals

We all have two choices: We can make a living or we can design a life.2 Here’s how to do the latter.
Jim Rohn
June 28, 2015

The most important benefit of setting goals isn’t achieving your goal; it’s what you do and the person you become in order to achieve your goal that’s the real benefit.

Goal setting is powerful because it provides focus. It shapes our dreams. It gives us the ability to hone in on the exact actions we need to perform to achieve everything we desire in life. Goals are great because they cause us to stretch and grow in ways that we never have before. In order to reach our goals, we must become better.

Life is designed in such a way that we look long-term and live short-term. We dream for the future and live in the present. Unfortunately, the present can produce many difficult obstacles. But setting goals provides long-term vision in our lives. We all need powerful, long-range goals to help us get past those short-term obstacles. Fortunately, the more powerful our goals are, the more we’ll be able to act on and guarantee that they will actually come to pass.

What are the key aspects to learn and remember when studying and writing our goals? Here’s a closer look at goal setting and how you can make it forceful and practical:

1. Evaluate and reflect.

The only way we can reasonably decide what we want in the future and how we’ll get there is to know where we are right now and what our current level of satisfaction is. So first, take some time to think through and write down your current situation; then ask this question on each key point: Is that OK?

The purpose of evaluation is twofold. First, it gives you an objective way to look at your accomplishments and your pursuit of the vision you have for life. Secondly, it shows you where you are so you can determine where you need to go. Evaluation gives you a baseline to work from.

Take a couple of hours this week to evaluate and reflect. See where you are and write it down so that as the months progress and you continue a regular time of evaluation and reflection, you will see just how much ground you’re gaining—and that will be exciting!

2. Define your dreams and goals.

One of the amazing things we have been given as humans is the unquenchable desire to have dreams of a better life and the ability to establish and set goals to live out those dreams. We can look deep within our hearts and dream of a better situation for ourselves and our families. We can dream of better financial, emotional, spiritual or physical lives. We have also been given the ability to not only dream, but pursue those dreams—and not just pursue them, but the cognitive ability to lay out a plan and strategies to achieve those dreams. Powerful!

What are your dreams and goals? This isn’t what you already have or what you have done, but what you want. Have you ever really sat down and thought through your life values and decided what you really want? Have you ever taken the time to truly reflect, to listen quietly to your heart, to see what dreams live within you? Your dreams are there. Everyone has them. They may live right on the surface, or they may be buried deep from years of others telling you they were foolish, but they are there.

Take time to be quiet. This is something that we don’t do enough of in this busy world of ours. We rush, rush, rush, and we’re constantly listening to noise all around us. The human heart was meant for times of quiet—to peer deep within. It is when we do this that our hearts are set free to soar and take flight on the wings of our own dreams. Schedule some quiet “dream time” this week. No other people. No cellphone. No computer. Just you, a pad, a pen and your thoughts.3

Think about what really thrills you. When you are quiet, think about those things that really get your blood moving. What would you love to do, either for fun or for a living? What would you love to accomplish? What would you try if you were guaranteed to succeed? What big thoughts move your heart into a state of excitement and joy? When you answer these questions you will feel great and you will be in the “dream zone.” It is only when we get to this point that we experience what our dreams are.

Write down all of your dreams as you have them. Don’t think of any as too outlandish or foolish—remember—you’re dreaming! Let the thoughts fly and take careful record.

Now, prioritize those dreams. Which are most important? Which are most feasible? Which would you love to do the most? Put them in the order in which you will actually try to attain them. Remember, we are always moving toward action—not just dreaming.

3. Make your goals S.M.A.R.T.

The acronym S.M.A.R.T. means Specific, Measurable, Attainable, Realistic and Time-sensitive1.

Specific:

Goals are no place to waffle. They are no place to be vague. Ambiguous goals produce ambiguous results. Incomplete goals produce incomplete futures.

Measurable:

Always set goals that are measurable. I would say “specifically measurable” to take into account our principle of being specific.

Attainable:

One of the detrimental things that many people do—with good intentions—is setting goals that are so high that they are unattainable.

Realistic:

The root word of realistic is “real.” A goal has to be something that we can reasonably make “real” or a “reality” in our lives. There are some goals that are simply not realistic. You have to be able to say, even if it is a tremendously stretching goal, that yes, indeed, it is entirely realistic—that you could make it. You may even have to say that it will take x, y and z to do it, but if those happen, then it can be done. This is in no way to say it shouldn’t be a big goal, but it must be realistic.

Time:

Every goal should have a timeframe attached to it. One of the powerful aspects of a great goal is that it has an end—a time in which you are shooting to accomplish it. As time goes by, you work on it because you don’t want to get behind, and you work diligently because you want to meet the deadline. You may even have to break down a big goal into different parts of measurement and timeframes—that is OK. Set smaller goals and work them out in their own time. A S.M.A.R.T. goal has a timeline.

4. Have accountability.

When someone knows what your goals are, they hold you accountable by asking you to “give an account” of where you are in the process of achieving that goal. Accountability puts some teeth into the process. If a goal is set and only one person knows it, does it really have any power? Many times, no. A goal isn’t as powerful if you don’t have one or more people who can hold you accountable to it.

** I hope you enjoy this article and goal setting is good for Personal Training Vancouver and Mixed Martial Arts Vancouver.

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10 Reasons Martial Arts is Great For Your Fitness Goals -MMA Vancouver

10 Reasons Martial Arts is Great For Your Fitness Goals -MMA Vancouver

10 Reasons Why You Should Use The Martial Arts To Reach Your Physical Fitness Goals

“In 1891 or 1892, as I recall, a certain teacher at the Shuri Jinjo Koto Shogakko in Okinawa began to teach karate to his students in his charge. Primary school students then were older than they are today, and students as old as twenty were not uncommon. Later, when the military draft came in, it was noted that during medical examinations those who had karate training were immediatley distiguishable from the other draftees, because of their well- developed physiques, and this became a topic of conversation.”

— An exerpt from Karate Do Nyumon by Professor Gichin Funakoshi

The physiological differences seen in martial artists are both inside and out. From great body composition to excellent mobility, the martial arts can without a doubt help many people to achieve their physical goals. In this short and sweet article, I will share 10 reasons why I feel this is possible. As a physical educator, strength coach, and martial arts instructor for many years, I have first-hand experience of all the fitness benefits highlighted below. Enjoy.

1. One class provides all of the components of fitness. cardio, strength, flexibility, and functional movement. Most fitness classes focus only on optimizing one component of fitness, whereas the martial arts utilize a combination of all the components in one class. (Athletic abilities such as speed, power, and agility are not considered components of fitness; however, they are also included in martial arts classes.)

2. It improves body composition. You will burn fat and build muscle. Just Google an image of any famous martial artist and you will see what I mean. I’ll list a few to help you with your search: Bruce Lee, Ronda Rousey, Michael Jai White, Gina Carano, and George St. Pierre. Those are just the first five that come to mind, but there are many more (By the way, women need have no fear; muscle gain for men and women are two different things).

3.  The training is balanced. One of the primary reasons why the body experiences pain and injury is a lack of balance between muscles. Luckily, the martial arts are naturally embedded with an approach to balance; right and left side training, upper and lower body training, pushing and pulling, and much more.

4. It is functional training at it’s best. Functional training is defined as training that uses your body in a way that it was intended to be used in daily life. The fitness world has just recently rediscovered the importance of this approach to training; however, the martial arts have always utilized functional training. (This encompasses training with free weights and body weights, training that incorporates balance, posture, and standing positions, and training that incorporates multi joint exercises, etc.)

5. The training incorporates your whole body. You are taught how to use your whole body from head to toe in all directions.

6. You can practice anywhere or anytime. With martial arts training, you do not need a gym or equipment to train. You can learn how to use whatever is at hand as a resource. You can train at home, on vacation, in the park, on the beach –whenever or wherever you feel the time is right.

7. It is a hobby that can last a lifetime. People who indulge in hobbies they love are a lot more fulfilled than those who just latch onto the next hot fad. The martial arts have many lifelong followers who continue to train throughout their lives. The martial arts have been used by many before us and will continue to be used as a great way for young and old to preserve health and wellness.

8. The training incorporates relaxation and breathing. To help explain this point, let me give a quick summary of an organization called PRI (Postural Respiration Institute). PRI provides a unique approach to physical therapists and strength coaches to help them teach clients how to move well in a pain-free way. One of its major claims to fame is its method of teaching people how to breathe properly and turn on their parasympathetic nervous system (pretty much getting them to relax). By doing this, it helps people to avoid pain and perform better. Strictly speaking, martial arts training may not be physical therapy, but it will definitely help you to balance relaxation with tension, and incorporate proper breathing.

9. It can preserve long-term health. Fitness is more than just getting in shape for the summer; it is a life long journey that requires smart programming and healthy practices with your future in mind. Some activities may show results in the short term but, as a strength coach, I question how well they work for long term health. With the martial arts, I am fully confident that it has the tools necessary for short-term improvement and long-term health.

10. Martial arts classes are more than just fitness training; they are a rewarding experience. The skills you learn can be used for self-protection, and as a means to keep your mind and spirit sharp. As you embark on your martial art journey, you will also meet many training friends. You will develop a sense of comradery that is distinctly different to that found in a regular fitness class. Instead of just moving to move, why not enrich your fitness experience with something more.

Final words: Not all teachers and studios train the same way. Some instructors recognize the benefits I have mentioned above and some do not. In your search to find the right school for you, be sure to ask questions and get a feel for who they are and what their priorities are. If you live in the New York City area, come check out the Hoteikan Dojo and see what we are all about. You can be sure that our instructors recognize these fitness benefits, are educated in the science and application of exercise, and can program your training in such a way that it puts your health and fitness first.

Anthony Carrano

M.S. Kinesiology, C.S.C.S

There are many sports and activities I participate in, love, and will occasionally play, but when it comes to my year round workout routine, the martial arts is my primary source to maintain my physical fitness goals.

MMA Vancouver

MMA Vancouver

This is a great article reminding us the martial arts is awesome in so many ways and benefits our training for MMA Vancouver

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