Wouldn't it be great if the gym came to you?
Are private sessions out of your price range?
Do you prefer to work out with your friends?

We now offer group Pilates, Yoga, Running and Personal Training sessions. The more people in your group the less each of you pays. The best part is that we come to you, whether you want us to come to your home, condo or a park near you.

Ask your friends and co workers to join you.

The Canadian Policy Research Network estimates that stress-related absences cost Canadian employers about $3.5 billion each year.

The data speaks for itself. Starting a health and wellness program can be costly and time consuming when you have to travel offsite. We have a variety of affordable programs to suit your needs. The best part is that we come to you. Board rooms are great for Yoga, Pilates and Lunch and Learn seminars. Running groups are held outside.

Check with your HR department. They may subsidize all or a portion of the class as part of your workplace wellness program. If a wellness program is not in place our programs are so affordable that you can gather a group of co-workers and pay yourselves. The more in your group the less each of you pays.

All of our trainers have $2 mil. liability insurance.

The Table

The table is a great exercise for everyone as it keeps your back in a safe position. Building a strong core before moving on to more intensive ab exercises is essential for injury prevention.

1. Kneel on your hands and knees. Keep your back flat. Pull your hands towards your knees without moving them. Imagine you are pulling the mat. You should feel your abs engage. Hold for 10 seconds x 5.
2. Kneeling on your hands and knees, pull one hand in like #1. Make sure that your hips do not move or lean to one side. Slowly raise your other hand straight in the air up to shoulder height and then around to the side and slowly back in the same direction. Alternate sides making sure that your abs are so tight that your hips stay stable. Do 1 – 5 on each side.

It takes 3500 calories to make or lose 1 lb of fat.

If you have one coffee a day with cream you can gain 6 lbs of fat per year. Add sugar to that and you can add on another 5 lbs a year. Try to have a smaller portion of milk and take out the sugar.

This small change can be the difference of an extra 11 lbs per year.

Converting Fat in Food Labels

Reading food labels can be confusing at times so here are a few simple tips to help you understand how much fat is in the food you are eating.

The labels always list the product total in calories, but everything else is in grams. Unless you know how to convert it you will not understand how many calories of fat are in each item. This is how manufacturers fool you into believing that their product is healthy.

There are 9 calories in every gram of fat. 1g fat = 9 calories

To convert the fat grams into calories you multiply them by 9.

Let’s say a product is 100 calories and 5 g of fat. 5 g doesn't seem like a lot compared to the calories. Multiply the grams of fat by 9.

5 x 9 = 45 calories.

So 45 cal of the 100 cal come from fat. This means the product is 45% fat. You want there to be 30% or less fat in everything you eat. Ideally that would be less than10% saturated and 20% unsaturated fat.

When trying to decide between one product and another flip to the ingredient listing and calculate the calories of fat. Choose the one that is 30% or less of fat and you will be on your way to lowering your cholesterol, blood pressure, body fat and overall health.

BBQ Chicken

Preheat oven to 400 degrees.

3 lbs skinless chicken breasts
3/4 c. ketchup
1/2 c. salsa
1/4 c. honey
1 tbsp dijon mustard
1 tsp chili powder
1/2 tsp ground cumin

1. grease a casserole dish with canola oil or margarine, and place chicken in dish
2. mix all ingredients in a bowl and pour over chicken
3. turn chicken so that sauce gets all over chicken
4. place uncovered in oven for 45 minutes

The excess sauce would be great to add flavor to a sweet potato or steamed brown rice as a side dish. (A fist size portion only)

Per serving(based on 6 servings) 287 calories, 7.3g fat, 2 g saturated fat, 33.4 g protein, 20.1g carbohydrates, 586.2mg sodium 23% calories from fat.