Brenda

In Chinese Medicine...

2009-10-05T18:39:00.001-07:00

in chinese nutrition, it is better to eat warm foods when the weather is cold as not to upset the balance of yin and yang as the seasons change

Steaming Outshines All Cooking Methods for Broccoli

Researchers in the Department of Agriculture at Zhejiang University in Hangzhou, China have published what might be the best-documented study to date on broccoli and the cooking methods that are best at preserving its nutrients. After carefully reviewing the results from 34 previous studies, these researchers went on to compare 5 different cooking methods for broccoli and their impact on nutrient content. All cooking methods were carried out for 5 minutes on 200 grams (approximately 2 cups) of chopped broccoli. The methods included: boiling, stir-frying in soy oil, microwaving, steaming, and a stir-frying-plus-boiling combination in which the raw broccoli was stir-fried for 2 minutes and then boiled for 3 minutes.

The researchers went on to analyze the nutrient content in 6 areas: protein, sugar, chlorophyll, glucosinolates, carotenoids, and vitamin C. Proteins and sugars were best retained by steaming, with microwaving doing the next best job in this macronutrient area. But the most dramatic were results in the 4 other nutrient areas, which you will find summarized in the following chart:

Cooking Method	Chlorophyll (% Decrease)	Vitamin C (% Decrease	Glucosinolates (% Decrease	Total Carotenoids (% Decrease
Steaming	almost unchanged	no significant loss	almost unchanged	no significant loss
Boiling	27%	33%	41%	13%
Stir-Frying-Plus-Boiling	18%	24%	55%	no significant loss
Microwaving	16%	16%	60%	no significant loss

All we can say is, "Wow!" When taken as a whole, the differences here between steaming and other cooking methods are even greater than we would have predicted. This is especially true in the area of glucosinolates, the sulfur-containing compounds in broccoli that can be converted by the body into related sulfur-compounds called isothiocyanates that have been shown to have cancer-preventive effects. The difference between steaming and all other cooking methods in this phytonutrient area is striking. And while chlorophyll is not ordinarily discussed as a food nutrient, some studies have shown that chlorophyll retention in a cooked food may be partially representative of that food's overall nutrient quality. That speaks amazingly well for steaming as a cooking method for broccoli.

Also striking to us is the minimal amount of nutritional difference between broccoli that has been steamed for 5 minutes and raw broccoli. These researchers found no significant difference between raw and steamed broccoli in all of the four categories measured above. That finding makes us confident that steaming is by far your best cooking method for broccoli and can do an outstanding job in preserving its nutrients.

Why Nikken Water at Spirit Fitness and in our Home?

2008-01-11T11:46:00.001-08:00

Alkaline Water

Acid-Alkaline Balance
Proper Health starts with the correct acid-alkaline balance in your body. The pH level (acid - alkaline measurement) of our internal fluids affects every cell in our bodies. Extended acid imbalances of any kind can overwhelm your body, and lead to health complications.
Just as the body regulates its temperature in a rigid manner, so will it manage to preserve a very narrow pH range - especially in the blood. As a matter of fact, the body will go to such great lengths to maintain a blood pH of 7.365 that it will even create stress on other tissues, body systems, and organs to do so. Chronic acidity will interrupt all cellular activities and functions - it interferes with life itself.
When the pH of the body gets out of balance (too acidic), we may experience low energy, fatigue, excess weight, poor digestion, aches and pains, and even more serious disorders.
The cycle of acidity begins primarily as a result of three things:
1. Ingesting acids. Eating too many acidifying foods like processed sugar, meats, dairy, coffee, alcohol, etc. Create an acid ash in the body. These acids can overload the body’s ability to neutralize them.
2. Creation of acids. Pathogens and microforms create acidifying toxins in the body. As the body becomes more and more acidic, bad bacteria, yeasts and other microforms proliferate in the body. Since these organisms are living, they eat as well as create resulting toxins. These toxins are often very acidifying.
3. Improper elimination of acids. Not all acids are the same; some are weak and some are strong. Weak acids like citric acid are much easier to neutralize than strong acids like uric acid. The body uses many systems in order to buffer acids including breath, mineral reserves, and fat. When the body’s buffering systems become compromised, excess acids build up.
The process of reestablishing acid-alkaline balance begins with proper diet and nutrition. This includes eating alkalizing foods (vegetables, low sugar fruits, etc.), super hydration (drinking plenty of alkaline water ionic and structured), and proper supplementation.
pH Balance begins with super hydration
Water is the most crucial factor in establishing and maintaining proper acid-alkaline balance. Since your body is 70% water, it is extremely important to constantly replenish your supply of it. The body loses 2.5 liters of water every day just through normal bodily functions. The quality of the water that you drink is just as important as the quantity of water you drink. The water you put in your body must be able to prevent toxins and chemical substances from accumulating and creating destructive influences on cells. Water must also transport minerals and nutrients required for cell metabolism, and remove any substances that can damage the cell.
In order to hydrate your body optimally, you need to drink water that is alkaline and ionized. Alkaline water helps to neutralize stored acids and toxins. Once these acids are neutralized, they can then be removed by the body. Alkaline water containing ionic minerals also acts as a conductor of electrochemical activity from cell to cell. Reports from studies suggest that ionized, alkaline water can help the body resist disease and slow aging by:
• Increasing Intracellular Hydration
• Replenishing Essential Minerals
• Stabilizing and Protecting Cells
• Helping To Maintain Normal Blood Flow and Acid Alkaline Balance
• Flushing Out and Preventing Wastes from Accumulating in Cells
• Preventing Free Radicals from Forming and Damaging Other Cells

Happy 2008

2007-12-31T06:23:00.000-08:00

Make a free ecard - it's easy!

Happy Holiday

2007-12-25T11:10:00.000-08:00

Make a free ecard - it's easy!

Spirit Fitness is Open!

2007-10-31T13:09:00.000-07:00

We have made it through the crazy (seemed to last forever) construction phase of Spirit Fitness at 105-7500 Macleod Trail South.

We welcome you and would love to see you down at the Studio. Feel it. Grab it and enjoy the energy and vibe.

Annette Milbers and I are running a Boot Camp M/W/F 10-11 starting Nov 5 th for 6 weeks. We have a few spots left and would love for you to join us and get fit. For only $380.

Call us 455-3486

Cheers,
Brenda and Rod Coulter

Boot Camps

2007-10-12T12:53:00.001-07:00

Christmas Boot Camps with Annette Milbers and Brenda Coulter at Spirit Fitness:

When: MWF 10-11 am starting November 5th-Dec 14th 2007

Where: Spirit Fitness 105-7500 Macleod Trail South

Cost: $380 for 3x/week for 6 weeks.

Training will include increase strength, endurance, confidence, flexibility, and much more.
Whether you are interested or not, don't keep this a secret--tell your friends and family about it. All levels welcome.

Contact via 710-7761 or email
brenda@spiritfitness.ca

Getting Closer to opening!!

2007-10-11T15:41:00.001-07:00

We are having such amazing productive days this week and plans for next week too!
Equipment came, taper done Friday and we are sanding and putting on the primer Friday and painting Saturday and Sunday!!
Wow what a rush.
Monday Tod, the artist, is pouring the floor and finishing some tiling with Rod in the bathrooms and his work on our front Juice Bar counter.
Plumbers in for final touches on Wednesday and then.....we should clean clean that day to OPEN!

So soon

2007-10-03T09:25:00.000-07:00

Spirit Fitness is soon to open and I gotta tell ya-Rod and I can't wait! We are ready for the next stage in this process and want to share our new gym with everyone.
Walls went up oct 2 and today .... not sure, I will go check! Tuesday the floor is getting poured and painting is--- maybe Wednesday!!!!
Wow what a process and such patience.
Come see us real soon!

New Flash!

2007-09-07T13:24:00.001-07:00

Spirit Fitness new location is opening soon and it's GREAT.
We have taken the time this summer to develop a studio on Macleod Trail for Spirit Fitness; Personal Training, Martial Arts, Wellness, Pilate's, Yoga, etc......

We are opening for clients in Sept '07.

Contact us for further information and to sign up and get your sessions planned and scheduled in for a year of great fun, training, atmosphere, friends.

See you there (in the mean time of construction we are training our clients out of our Private Facility in Parkland).

Life is worth it!

2007-07-27T07:19:00.000-07:00

Life is so amazing and so much to look forward to and to really enjoy each day, every memory and every giggle. Don't you find that the days just fly by? I remember way back in grade school; I said to my Beautiful Mother - 'Wow, time is just flying by!' She said, "As you get older, it goes even faster" Holy, was she ever right. Rod and I have done so much in the little but amazing time we have been together, my loving Mother in-law said on our drive to a Preview Tuesday, "Dear, do you realize there is always something major with you and Rod?" She is so right. We have gone from low of low and death of an angel to new babies (three animals), Mia back in Rod's life.....all the way to the beginning of something GREAT and untouchable. That's a secret though, I will unveil soon.

I always knew Mom was a wise Owl type person, but I thought it was cause I love her so much and she's my Mom. But, no way man! All this studying we do with Law of Attraction, Law of Intention, how to be a better person, ways to treat people and the list goes on, I see over and over all these 'rules' she taught us kids that far surpass a kids' idoling (I know this isn't a word, but it works) of her Mom. She is Brilliant. Listen to my Mom's words of Wisdom, cause that's what she is-Wisdom. When people speek Wise words to you, take note and learn, we can never know too much.

Our Nikken business is flourishing and I absolutely love the results we are getting and seeing with people all around us. Every time I see something happen, I am jumping with excitement for that person.
Check out www.nikken.com/brendacoulter

Take time today to reflect on all that you have done. The steps we have taken to get to where we are today were on purpose and part of our journey. There is no such thing as a coincidence, life is as we create it. Take charge and create a wonderful reality. Full of fun and laughs. Let's prevent Disease and discomfort now by taking charge of our own lives. We are the only ones that truly can, we are responsible. Be responsible. How do you want to see yourself in 20-40 years?

Keep checking back for some FUN news!

Smile and live life,
Brenda Coulter

www.spiritfitness.ca
www.nikken.com/brendacoulter
www.gymbum.com

2007-05-22T12:56:00.000-07:00

Here is a shot from the FAME Prairies of Shannon and Leigh! They look amazing...please send encouraging words to brenda@spiritfitness.ca

Thanks to all who supported these two girls.

From Brenda

FAME Prairies 2007

2007-05-13T18:14:00.000-07:00

They did it and they are so Beautiful.

Shannon and Leigh had a great day, Saturday, while competing in the 2007 FAME Prairies right here at the Stampede Grounds. Those two alone, had over 20 people in the Evening cheering them on from the crowded, sold out show.

As they gracefully walked their lean, hard worked bodies across the stage, I was proudly screaming their names and how Hot they are. Great work Girls.

As of yet we don't know what placing they got but there were around 20 girls in their Fitness Modeling category and even more in the Swimsuit category.

Leigh was on stage as a competitor for her first show and was presenting herself very well and confidently.

Shannon, competing once before, had shown her new and improved physique with Pride and Elegance.

These two girls did so well under the pressure of the lights, cameras, judges and friends watching.

The night before the show they were instructed to be at the Theater for 0800, well they were running late so arrived in a bundle of nerves at 0900. No worries though as the Body Builders were on first. Being told that they should be there early as 'there are only 20 BB so it'll go fast'; 3.5 hours later, Shannon and Leigh went on stage for their first round of 3. Wow, what a long patient morning. Then they were finished at 330 and I went back and said let's go home and get away and rest before the Evening Finals. Shannon let me know they had to be back for media and practice for 430pm. Poor girls had to stay at the theater. So, I ran home and changed, grabbed Rod and Shawn Sauer picked us up and we headed back. The evening show was much faster. Starting at 6pm we left at 830-9 ready for a nice 'treat' dinner with friends and family at Tom's Burger. It was great. Shannon and I both lost it before the meal came...we were ready to fall asleep. We all ate, hugged and headed home. For me-straight to bed. Rod...crazy guy stayed up.

Now, Sunday and a dog run built at our home and a Happy Mother's Day.

Rod and I would like to thank the Astley's and Sauer's for taking trust in us and Spirit Fitness and allowing us to guide them to this Show. Amazing Presentation, Shannon and Leigh. We love you and are so very Proud of you for your Success and Determination.

Happy Mother's Day to all who have kids, animals or someone to look after.

Enjoy this day and every day after.

Brenda and Rod Coulter

2 Days till Show Time

2007-05-09T15:51:00.000-07:00

Wow, can you believe it...the two girls, Shannon and Leigh, can't, 2 days to go. Both had a great day today...de-hairing, haha, the life of a girl.

They both come over Thursday to practice a stage run through and meditation. That's it! No working out...exciting to have a rest. Tummies are sensitive now so the meals are a little harder to get down but they are eating them.

Friday there is no training just a little walk. Then they are off to registration with a pasta-up and later, cheese cake! Leigh was funny when she found this part out...she was on the Elliptical warming up, told her, she looked at Shannon and I....started to smile and said 'No way, cheese cake. Are you kidding me?' We laughed and said No you get to eat it Friday night. She almost fell off the Elliptical in excitement, jumping and giggling. Priceless...I need to get a hidden camera in our gym.

Saturday is show time; Morning is judging and evening is Finals. It's going to be super...at least 25 of us are there for Shannon and Leigh-screaming for them HOT girls.

Good luck ladies, from Brenda and Rod at Spirit Fitness

One last shot

2007-05-02T20:15:00.000-07:00

This is Jaime, looking great and very ripped.

Jaime won't be carrying on with the online blog as she has succeeded and feels she hit all of her last 4 week goals - including her biggest one ~ complete all 4 weeks ~ from here on in, she wants to focus on continuing to live a healthy lifestyle.
She knows she can always improve her physique, but right now she is happy with the way she is looking! It's still in her heart to compete, so she will when she can and will be all over it! :)

Great work Jaime!
Thanks for being apart of this journey and letting Spirit Fitness help and enjoy you.

Thank you,
Rod and Brenda Coulter

Shannon-2 weeks to FAME

2007-04-29T09:14:00.001-07:00

2 weeks to go and looking FAB! Shannon is ready for the show and now we are analyzing the nutritional side of things and making a change; more food!! Can't complain about that.

The girls were here Friday with their husbands for a wonderful night of good food, friends and wine. The comment the day before was-we can't eat that food 2 weeks out, can we? I say- Hell ya. The next morning, they were feeling more alive, flatter tummies and happy minds. Bring it on!

Leigh-2 weeks BABY

2007-04-29T09:08:00.000-07:00

Leigh is now pushing and preparing for this May 12 FAME show in Calgary and you can see the differences. Nice work Leigh.
Leigh has modeled in the past and when she moves and poses you can see her background. Sassy!

Leigh's husband is back now from work in Switzerland so she has the help she needs to give more time and effort towards the cardio and training for this show.

Leigh's next four weeks goals are:

To tighten up
Keep building shoulders
To master posing and walking in heels!
To place at the Fame show!

One of the Best around!

2007-04-28T14:39:00.000-07:00

Rod has been granted the highest status in 2 of his Martial Arts this past weekend. He is still letting it all sink in. Rod is not the type to tell anyone so I did! he he. I am so proud of him. Honestly, if you can see him do these arts you would think he was dancing like a pro; so smooth and at ease.
Kelly said it's the Highest in Canada and he is one of the highest in the Universe. He is at Master Status in NSI and JKD; he answers to No One! Wow I say.
Great work, Rod.

Miss Shannon

2007-04-18T10:40:00.000-07:00

3.5 weeks out from her show in Calgary May 12th and Shannon is ready now.
Rod and I talked and we are going to bring her in leaner then she is now and carb up lots the final week if need be.
Shannon has come a long way since the first time I trained and gained a lot of muscle since her last Show in November.
Here is Shannon's next 4 weeks goals:

-Practice my 'stick' routine till perfect! Posing and walking in my heels
-2x cardio 6 days a week
-Positive mental focus on what I'll be doing in my show, meditation
-Watch the secret as many times as I can!
-Cut salt out last week and increase water by 1 litre a day

No problem! Send Shannon an email or sponsorship via
brenda@spiritfitness.ca

Thanks for watching and supporting these girls.

Brenda and Rod Coulter

France

2007-04-09T16:29:00.000-07:00

We are back from France and changed for life!
France gave us a new lift and spunk for life, not that we didn't have it but now, new!
We visited south France for our first 4 days with my family and toured 4 different villages/cities during that time. Then, Sunday we were off, by TGV, to Paris. The City of Lights lived up to expectations and beyond. Rod and I both fell in love and feel it is our favorite city. We walked and walked every day, ate baguettes like the locals while drinking red wine and coffee and saw everything. The Eiffel Tower was a highlight, as well as the old buildings and the general 'feel' of Paris. It's streets and people where beautiful and uplifting. I also fell in love with 'The Louvre' and in particular 'Physic and Cupid'. A sculpture that as you stand there and enjoy it you can feel the love the man has for his women. We found out by a tour guide the sculptures intention was just that. She was dieing and he was giving her the Kiss of Love for Life. So heart warming. It gave me chills.
Now home for a bit to treat our wonderful clients to training and nutrition.
Until next entry.....just BE.
Cheers, Brenda

Thank you

2007-03-14T12:49:00.000-07:00

Thank you to Healing Source for sponsoring our online Personal Challenge participants each who had succeeded at their first 4 weeks goals (all of them) with a 1-pound of their Yummy Hemp Hearts, to support further success.
Rod and I with Spirit Fitness have been working with Healing Source for some time now and appreciate all they bring with their product to our personal lives and all around us.

Thank You!

Brenda and Rod Coulter
http://www.healing-source.com/

Wow and wow

2007-03-09T14:58:00.000-08:00

I was introduced to Nikken 2 years ago and thought-this is cool.
Lately, we have had more and more discovery into this amazing company and their products. I can't get enough. Most recently, we bought the Air Wellness....within 15minutes Rod's eyes weren't stinging from his allergies towards the cats we have. Our friends came over and instantly noticed the better breathing air quality, girlfriends 3 year old sleeps the whole 12 hour night with no allergy reactions nor asthma attacks. The list goes on and the air smells fresh and clean and clear.

Check it out-or come over and breath our fresh lovely air. You will magnetized towards it.

Air Wellness™ Power5

A breath of fresh air. The Nikken Power5 is the only indoor air filtering system that employs not just one or two but all major filtration technologies — including a prefilter, photocatalytic filter, carbon and nanocopper filtration, and finally, a HEPA filter like those used in laboratories and hospital operating rooms. More than a filter and deodorizer, the Power5 uses a patented process to create negative ions, like the air found in natural settings such as forests or near waterfalls. Walking through these surroundings feels soothing and relaxing — the Japanese call this shinrinyoku, “forest-air breathing.” And unlike other indoor air units, the Power5 operates without producing harmful ozone. The United States Environmental Protection Agency has classified ozone as a toxic gas. With the Power5, you don’t have to worry about increased exposure to this contaminant. Quiet and energy-efficient, the Power5 features an automatic mode that detects contaminants and activates the unit when certain levels are reached. Remote and manual control are included. A selectable aromatherapy system provides for even greater comfort and relaxation. AIR WELLNESS™ POWER5™ #1390 AIR WELLNESS™ POWER5™ FILTER REPLACEMENT PACK #1389

For more info contact me.... brenda@spiritfitness.ca

Thanks for reading,
Brenda Coulter
Personal Trainer
Nutritional Guidance
Life Coach
Nikken Consultant

Sarah

2007-03-09T07:57:00.000-08:00

Look at this fun, loving the new look and mind, Girl! Whistle-whistle. I love the confidence and excitement Sarah shows. She was so excited, yet nervous for testing last night...no need to be nervous - she rocked the house.

Sarah was successful at working on all goals and would like to continue to better herself in these areas even more for the next 4 weeks and forever plus; compete in FAME in one year and to be more assertive and confident at work. You can do it, Sarah!!

Good luck and enjoy the new you!

Brenda and Rod Coulter

Jaime

2007-03-08T07:54:00.000-08:00

Jaime has decided not to compete but is very interested in staying on track with the help of the personal online Challenge. She achieved some the first 4 weeks goals; some were for competition.

For the next 4 weeks, Jaime would like:

1) get in all cardio (4 @ 65% and 2 skipping for 20mins)
2) eat the right foods - really concentrate on no breads and no sweets
3) stay strong for entire 4 weeks - this is my biggest one, I need to break the cycle I have created
4) take time to visualize, pray, meditate

Jaime has made an extremely important personal discovery - head to her blog when you have a minute! http://fitness-lover.blogspot.com/

Kelly

2007-03-06T14:55:00.000-08:00

Last month Kelly wanted to;
Lose 5 lbs
Never miss a workout
Maintain fitness oriented eating habits.

During the 4 weeks Kelly was lucky and went to an Island for a 10 day holiday, came back a little nervous about testing...she did very well. She lost fat and tons of inches. Who said you can't holiday and remain fit? Great work Kelly!

For the next 4 weeks;

Lose 5 lbs
Enjoy my workouts more rather than just getting them done
Get more sleep

let's walk and support this amazing process!

Thanks for joining, Brenda and Rod Coulter.

Lori

2007-03-05T13:26:00.000-08:00

Lori is looking FINE FINE FINE. Look at that happy stance and confidence in all her success. For a whole year Lori tried to lose wieght and make chnges and nothing....in 4 weeks with our online Personal Challenge-Lori looks like a whole new Lady! Sassy. I love my job when i can see personality changes as this. Fantastic work Lori.

Lori wanted to lose 5 pounds, journal nutritional progress and become more positive on the self talk. Lori not only succeeded at all three but, she also succeeded at achieving the next 4 weeks goals in these 4 weeks!

Now, for the next 4 weeks from here, Lori is going to:

Lose another 5 pounds
Start a gratitude journal
Remove negative mental blocks
Cardio 5 times/week
Continue with Food Diary

Good luck and enjoy this process; it is your life!

Brenda and Rod Coulter

Client A

2007-03-03T16:55:00.000-08:00

Another GREAT job with our online Personal Challenge participant.

Client A wanted to lose fat and has been successful with her wishes.
She wanted to focus on Drinking at least 2 to 3 litres of water a day
Not put overtime in at the office if not really needed (a little troubles here)
Cut the negative self talk - doing well.

Now for the next 4 weeks goals; Client A is going to continue with workout consistency
-Consistency with clean eating has been a challenge but is becoming easier - not perfect but getting there. Hoping to see visible improvement in 8 week pictures
-new goal is to do a one arm push up by June 1st
-to cut down on time in the office and to lose a dress size by next measurement date

That's some fun goals.
Let's watch her succeed in the next 4 weeks.

Thanks, Client A.
Brenda and Rod Coulter

Shannon

2007-03-02T10:17:00.000-08:00

Changes-I mean changes...great work Shannon. Definitely leaner and more muscle mass developed.
Keep it up.
Shannon's last 4 weeks goals;

fix up my diet, eat cleaner-it shows that this was a success
strength train 3x week-all good here
cardio 3-4x week-3-4x/week....haha try 6 times plus skipping-yippy!

So, now for the next 4 weeks;

practice posing few times/week
cut up legs
get cardio done first thing everyday

Shannon is also adding in day 4 of training with Spirit Fitness in order to have a butt whopping extra killer leg day with posing. She's ready and lookin good!

Thanks,
Brenda and Rod Coulter

Susan

2007-03-02T09:03:00.000-08:00

Wow - great scott! Look at these changes for Susan.
Susan's past 4 weeks goals; Lose Fat
Gain Muscle Size
Reduce Pain
Increase Muscle Strength

have all happened all the way while losing tons of fat.

Now, Susan has her posing routine for the Figure contest in May in Calgary and is meeting Tara for her costumes. That's fun.

Susan's next 4 weeks goals are;

1. Master strength moves for routine.
2. Have routine memorized and flowing.
3. Continue to lose fat

All of us wish you luck Susan, on further your contest prep.

Thanks, Brenda and Rod

Leigh

2007-03-02T07:32:00.000-08:00

Look at those eyes sparkle.

Leigh looks clearer and more bright eyed and bushy tailed.

Leigh didn't get testing done at the start for some reason, but my eyes and gut can tell she has leaned up and gained some new shape to that Bod.
Her 4 weeks goals from a month ago:
gain muscle mass...check
focus on eating enough good foods....check
getting kids in bed on time and having free time at night...some nights it's a check

Leigh is doing great! Nice work Miss Leigh.

For the next 4 weeks Leigh continues to train with me 2x/week and then Mark is home from Switzerland! Happiness everywhere.

Leigh's next 4 weeks goals are;

To improve flexibility
To get my cardio in
and the same goals as last month

Leigh knows what she wants and is ready to get it.

Thanks for reading,
Brenda and Rod

Client M

2007-03-02T04:18:00.000-08:00

We are back and can you believe it's been 4 weeks already.
Wow, how time flies-and yes, we are having fun.

Client M has had fantastic results. From her first 4 weeks goals; client M has deffinitely decrease her body fat. Good all the way.
Client M has learned so much with how the body needs and responds to food and eating regularly. She has gone from wondering to understanding.

For the next 4 weeks;

To finally understand & deal with bouts of tiredness & fatigue during the day.

To eat very clean during the week (one treat meal, only)

To add more simplicity to my life

This last goal may seem a little vague but if I can simplify everything, then I am less likely to over stress & ruminate about stuff, if you know what I mean.

Best of luck and enjoyment.
Another 4 weeks of changing lives.

Thanks,
Brenda and Rod

Supplement Musts

2007-02-19T06:49:00.000-08:00

The world of supplements is simply massive. In order to wade through this, rely on your industry professionals, do your own research and ask lots of questions.
Remember results will vary person to person, but the fundamental thing we all share is that , we all break down our muscle during training and we all build muscle using amino acids.
We reccomend the following as a definate to any nutrition/supplement program, for every person.
Glutamine, Creatine and a High quality Whey Isolate protein shake. Now the amounts of each of these will vary with your current program. Remember the golden hour this is the hour right after your workout, make sure to get your protien and carbohydrate meal in during this time to prevent muscle catobizing.

Glutamine:
Glutamine is an amino acid (a protein building block). It is the most abundant amino acid found in skeletal muscle. Although glutamine is not considered an essential amino acid (because it can be manufactured by the body), during times of intense exercise the need for glutamine increases dramatically.
Benefits of glutamine supplementation:
• Helps enhance the immune system.
• Used in the muscle for synthesis of muscle protein.
• Decreases the craving for sweets and sugar; this is obviously beneficial for people wanting to lose weight.
• Especially important for strength athletes is that glutamine stimulates the release of growth hormone, volumizes muscle cells, reduces muscle soreness, enhances muscle recovery and helps control toxic ammonia.

Creatine:

Benefits of creatine supplementation:
• Creatine is a natural substance that is required for all muscular contractions.
• Creatine may enhance strength, improve muscular endurance, speed up recovery time and reduce muscle fatigue and soreness.
• Creatine also offers other benefits including cell volumization and hydration. Cellular hydration is necessary for promoting muscle growth and development.

Whey Isolate Protein:

Whey protein is an excellent protein choice for individuals of all ages who value the role of a healthy diet in helping to maintain and improve their health. Whey protein isolate, the purest form available, is unsurpassed as a source of the essential amino acids required in the daily diet. Essential amino acids are the building blocks for healthy muscles, skin, nails and other body tissue.
Whey protein has long been considered the "Gold Standard" of protein for serious athletes who work hard to develop and sustain a lean, strong and well-defined physique. Research studies support this belief. Athletes need more protein in their diet, often as much as twice the recommended daily allowance.
The protein they choose makes a difference and here are several reasons why whey protein is a preferred choice for athletes of all types.
Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance.

Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training.
Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue.
Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine. Whey protein isolate has approximately 50% more leucine than soy protein isolate.
Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a "fast" protein for its ability to quickly provide nourishment to muscles.
Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an anti-oxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels. Whey protein helps keep athletes healthy and strong to perform their best.

We sell all these products; contact us for some.

2007-02-17T04:29:00.001-08:00

MindHacks.Org Exploring the Untapped Potential of the Human Mind February 17, 2007The Secret on Oprah

It looks like the “Law of Attraction” is finally becoming a house-hold word. On Thursday, Feb 8, Oprah, the queen of talk-shows, interviewed select cast members from the hit documentary film, the Secret.

For those of you living in a closet the last few months - the Secret is a phenomenal movie that interviews key authors, speakers and lecturers about the Law of Attraction - the idea that everything you think about comes into your life, good or bad. It’s become a motivational force for millions and is spreading like wild-fire across the globe.

Below is the Full Transcript of the Oprah Show.
People around the world have been talking about a movie so powerful that it can change the course of your life. This movie, The Secret, was created by Australian Rhonda Byrne, and she says that if you follow its philosophy, you can create the life you want—whether that means getting out of debt, finding a more fulfilling job or even falling in love.
Rhonda says she stumbled on what she calls The Secret at the end of 2004. At the time, everything in Rhonda’s life had fallen apart—physically, emotionally and financially—and she was in “total despair.” Then her father died suddenly, and she was worried about her grief-stricken mother. “I wept and wept and wept, and I didn’t want my daughter to see me sobbing,” Rhonda says.

That’s when Rhonda’s daughter gave her a copy of The Science of Getting Rich, a book written in 1910 by Wallace D. Wattles. “Something inside of me had me turn the pages one by one, and I can still remember my tears hitting the pages as I was reading it,” Rhonda says. “It gave me a glimpse of The Secret. It was like a flame inside of my heart. And with every day since, it’s just become a raging fire of wanting to share all of this with the world.”

After that first discovery, Rhonda read hundreds of books, listened to hundreds of hours of audio tapes and scoured the Internet for more information. She says she traced the idea of The Secret through history—all the way from 3500 B.C. to the present day. “Since I discovered The Secret, every single moment of my entire life has changed, and I am living my life for the first time,” Rhonda says.

Rhonda defines The Secret as the law of attraction, which is the principle that “like attracts like.” Rhonda calls it “the most powerful law in the universe,” and says it is working all the time. “What we do is we attract into our lives the things we want, and that is based on what we’re thinking and feeling,” Rhonda says. The principle explains that we create our own circumstances by the choices we make in life. And the choices we make are fueled by our thoughts—which means our thoughts are the most powerful things we have here on earth.

To help teach the philosophy, Rhonda created the DVD The Secret, which features experts including the Rev. Dr. Michael Beckwith, James Arthur Ray, Lisa Nichols and Jack Canfield—who not only teach other people about The Secret, but say they are successful in their own lives because they know and use the principle.

The Experts

Left: The cast of Experts Discuss the Secret the Oprah

The Rev. Dr. Michael Beckwith says he was a drug dealer in college—until he was arrested in a deal gone bad. Michael says he had a spiritual awakening during his trial and decided to turn his life around. Today he leads the Agape Spiritual Center in Los Angeles, where he teaches thousands of faithful followers the path to reaching their highest potential.

James Arthur Ray was insecure and awkward as a teenager until weight lifting helped the self-described geek gain confidence in his 20s. He says that surviving a near-fatal motorcycle crash and almost going bankrupt forced him to focus on the life he truly wanted. Now he runs a multimillion-dollar corporation dedicated to teaching people how to create wealth in all areas of their lives.

Lisa Nichols grew up on the tough streets of South Central Los Angeles. She admits that as a self-conscious teenager, she often used sex to feel loved by men. After hitting rock bottom at age 19, Lisa prayed for a better life. Now, she has made her fortune by motivating more than 60,000 teenagers to make better choices in their own lives.

Chicken Soup for the Soul creator Jack Canfield was deep in debt before he made it big. Now his best-selling books have sold more than 100 million copies worldwide, and Jack travels the country teaching the secret of his success.

The law of attraction means that everything that happens to you—good or bad—you attract to yourself. Lisa describes it as if you’re placing an order. “If you were at a restaurant and you ordered something, you fully expect it to come served that way. That’s how the universe is. You’re putting out orders—consciously and unconsciously,” Lisa says. “So if you say, ‘I’ll never have a great relationship,’ you just placed an order.”

Jack says everything you focus on can have an effect on your life—from books to magazines to thoughts. “All of that affects how we feel, and the feelings actually send out a wave into the universe, and anything that’s vibrating in a similar level gets attracted into our life,” Jack says.
“Most people focus on how it is. We talk about our current reality—’I'm in debt. I’m overweight. I’m not happy. I’m sad. The world’s not working. We’re at war,’ whatever. And the more you think about that and focus on that and talk about it, the more you attract that [negativity],” he says.

Three for three
Although thoughts are powerful, Jack says the feelings that the thoughts generate are what actually attract things into our lives. “Too many times people are thinking a thought like, ‘I want to be my perfect body weight of 185 pounds.’ But they look at the scale and they see 205 and they think, ‘But I’ll never make it,’ … so they feel bad,” Jack says. Instead of wallowing in those negative thoughts, you need to find the positive in the situation. Jack says you should stop feeling bad about the weight, and instead feel positive that you are willing to do something healthy to make your life better. Carrying with you those positive feelings is one key to your success.

James says that in order to attract the things you want into your life—to place the right order—you have to do what he calls going “three for three.” “Your thoughts, your feelings and your actions all have to be firing simultaneously in the same direction,” he says. Visualizing your future life can help to hone your thoughts and feelings toward the things you want.

The panel says the thoughts and the feelings are often easy for people to grasp, but you still have to do something about them. “A lot of people watch The Secret and they say, ‘Well, I’m sitting around visualizing my millions coming into my lap.’ Well, they’ll come take your furniture away. And then how are you going to visualize [when you’re living] on the curb?” James says. “You’ve got to act on it. Make decisions on where you’re going versus where you have been.”

Taking control of your destiny
Jack says that everything in the world is made up of energy, which is controlled by thoughts and feelings. According to Jack, thoughts can travel long distances, so you are sending out signals to many people without even knowing it, and these signals attract like energy to you.
Jack and James say that this means there is no such thing as a coincidence. “Everything happens by principles and laws in our universe. And so consequently, we have an absolutely unlimited power within us,” James says.

Michael says that thoughts—which turn into experience, speech and behavior—become the “feeling tone of your life.” “An individual can actually begin to generate a certain feeling of gratitude, of love, of peace and of harmony, and the universe will begin to match that feeling tone—and what will flow into your life will match the feeling that you’re holding,” he says. “It means that everyone…can release themselves from being a victim and begin to take control of their life’s destiny.”

The gratitude conveyor belt
Gratitude is one example of the magnetic force of the universe. “Basically, nothing new can come into your life unless you open yourself up to being grateful [for what you already have],” Michael says.
“If you think about it, the universe has a conveyor belt of presents lined up for you, and until you receive the one and fully are grateful for it, the next one can’t come out of the chute. It’s all lined up,” Jack says.

Lisa says this perspective applies to weight, family, friends and other aspects of life. She says too many people who want to make things better focus on what’s wrong with the present. “Instead of wanting to change it, appreciate what’s there,” Lisa says. “Find the things about it that work … and by doing that, you create a space for it to get better.”
For example, Lisa says she would like to lose some weight. But instead of focusing on the negative—that she hasn’t dropped the pounds yet—she loves and appreciates the present moment. “I accept it. I love it. I embrace every inch, every pound,” she says. In this way, Lisa is creating the space to “celebrate the now” and then invite better things into her life.

The conscious versus the unconscious
According to the panel members, much of the energy that people project into the world is done unconsciously. “People aren’t walking around thinking, ‘I want a bad thing to happen to me,’ but there’s an unconscious fear. There’s a doubt. There’s a worry. There’s a sense of separation there that’s running them,” Michael says. He adds that spiritual growth is “allowing that which is unconscious to become conscious.”

Michael says that spiritual growth does not mean religion but our “real identity.” “The love, the peace, the joy, the wisdom, the harmony—these are all qualities of the spirit that it’s seeking to express through us,” Michael says. “And so as we become more awake, more aware of that, our life is filled with that kind of vibration, that kind of feeling tone. To grow spiritually is to actually become more aware of who you really are.”

Using The Secret to improve dire financial straits
Ryan Bell (below), a single mother of a 4-year-old, is currently $43,000 in debt. “I’m just in over my head,” she says.

Ryan says her financial woes started back in college when she took out loans. After college, Ryan got a job, got pregnant and got married. To cope with the new bills, the couple opened more credit cards, and Ryan helped put her husband through school. Then the unthinkable happened: She and her husband got divorced—and Ryan’s debt worsened. “I went from living on two incomes to living on one income, but I kept the same bills,” Ryan says.

To support herself and her daughter, Ryan works long hours at a high-end clothing store. After her daughter goes to bed, Ryan works at her second job, a home-based Internet business. “It could be huge, but I can’t spend the amount of time on it that I need to to make it successful,” she says.

Now, Ryan sees every day as a struggle and won’t even go to the mailbox because she knows there are bills waiting for her. “I’m sick and tired of being a victim,” Ryan says. “How do I get out of this endless cycle of debt?”

Achieving financial freedom
Ryan’s choices have attracted debt to her, the panel says. To attract a solution, Jack says Ryan should turn her focus from her debt to what she knows her life will be like when she’s financially free.
Simply changing her language can also start to make a dent in her debt. When asked how she is, Lisa says she shouldn’t respond with phrases like “I’m surviving.” “That’s not the kind of life you want to live,” Lisa says. “When people ask me how I’m doing, [I say], ‘I’m phenomenal. I’m great’. Even in the midst of all—I’m great,” she says. “I’m great because I made it through.”

James, especially, can relate to Ryan’s troubles, having been on the edge of bankruptcy twice himself. He urges Ryan to take an “action step” toward her dreams. For Ryan, that’s starting a debt retirement program to pay a certain amount of money toward her credit automatically so she can focus every bit of energy on financial freedom.
Still, the most important stride toward a debt-free life, Michael says, is forgiving her ex-husband and to stop feeling like he owes her something. “Let him know in consciousness, in your awareness, that he cannot determine your destiny. You’re not leaving him unaccountable, but you’re severing those emotional vibratory tonalities so that you can be free.”

How do you forgive?
True forgiveness, James says, is when you can say the following to the person who hurt you: “Thank you for giving me that experience.”
But how can you forgive when something truly tragic or terrible happens? James says you should grieve, but eventually you need to look for a hidden gift. “Here’s what I encourage people to ask themselves: How does this serve me? … If you’re really willing to dig, there’s a lesson in there,” James says. “And secondly, what can I learn from this situation?”

Even if you can’t identify the gift now, Rhonda says to remain positive in order to benefit from of the law of attraction. “You can say, ‘There are so many gifts in this for me. I can’t wait to see what they are,’” Rhonda says.

In chronic situations with no end in sight, Michael says you should ask yourself another important question: “If this were to last forever, what quality would I have to grow to have peace of mind? Now, as my attention goes to the quality I have to grow, that quality starts to emerge,” Michael says. “The issue that I’m resisting and fighting against becomes less and less intense … it begins to dissolve because it doesn’t have your attention any longer.”

Lisa’s struggles
Panel member Lisa Nichols says her life was spiraling out of control before she learned The Secret. She grew up in South Central Los Angeles, where there were gangs, poverty and violence.
In fifth grade, Lisa was in the first class to be bused to the Valley—a predominantly white neighborhood—where she thought she would be welcomed. Instead, she was met with name-calling. “My self-esteem went way down,” she says.

Although she eventually became a popular student, Lisa struggled with depression. “At 17, when my best friends were thinking what college to go to, UCLA or USC, I was contemplating suicide and trying to figure out how to do it without getting blood on my mother’s carpet because I knew they couldn’t afford to move,” she says.

Growing up, Lisa was also told that she wasn’t pretty and wouldn’t find love. She began having “a lot of sex looking for a little love,” searching for her own validation in men. “The sex led to a lot of pain. I thought if I was saying no to the sex, I was saying no to potential love. And I didn’t want to say no to love.”

Lisa began to gain weight in order to avoid men altogether. After gaining 100 pounds, Lisa says she was obese and embarrassed.

Lisa’s turning point
Finally, Lisa reached a turning point. “I got on my knees and I said, ‘God, if you bring me through this … I promise I will spend every moment, every breath, supporting and encouraging others to do the same,’” she says.
Lisa decided to stop being a victim. She stopped looking for love elsewhere and fell “madly in love” with herself. Now, she teaches people how to treat her. “I’m the first example of how the world is supposed to love me and I have to give them the best example ever,” she says. “We expect someone to show us our greatness when [instead] I’m supposed to show up understanding my greatness and allowing you to celebrate it with me.”

The Secret of a marriage
After 16 years of marriage, Carlton and Beverly Credelle say the passion in their marriage had fizzled. “It just felt as though our life was just mundane, really passionless, almost emotionless,” Beverly says. “Like I didn’t have his mind anymore, his soul, his heart.” At one point, the couple hadn’t been intimate in a year.

Then, Beverly watched The Secret. “For the record, I’ve seen it 62 times. But the first time is when that lightbulb went off,” she says. Beverly realized she was part of the problem. She stopped complaining and began to focus on her gratitude for Carlton. “I started telling myself, ‘I am beautiful. I do deserve passion. I am in a passion-filled marriage.’”
Things changed immediately after Carlton also watched the DVD. Soon, he started making romantic gestures, like taking Beverly out for lunch dates and calling her during the day. She began doing little things for him, too—leaving him a rose in his car and surprising him with his favorite cookies.

Michael says Carlton and Beverly are an example of how gratitude brings about change. “My marriage now is wonderful,” Carlton says. “I feel the passion. I’m loving it.”

The Secret to losing weight
Launell is successful in all areas of her life—except when it comes to taking off the baby weight she started gaining 14 years ago.
The first step, James says, is to be grateful for her health and choose to stay healthy and whole. “I want you to start every single day … saying, ‘Thank you for the health I have.’ Say, ‘I love my legs because they’re working functionally,’” James says. “Concentrate on your health and wholeness every day, and you’ll attract more health and wholeness every day.”

Lisa says Launell also has to believe she has the right to have the body she wants. “Make a decision. Do you have the right? Are you ready for it? Are you ready to look in the mirror and love every inch?” Lisa says. “Make 2007 about showing up in the now for you,” Lisa says.
Repeating after Lisa, Launell declares, “I choose today to give myself the best life ever!”

How to start living The Secret today
You can start living the The Secret today by following three simple steps: Ask. Believe. Receive.

Michael says to start making a conscious effort every day to take actions that will sync with the energy of the life you dream about. “When you’re talking about action, you’re talking about walking in the direction you want,” Michael says.

But not just any action will do, James says. It has to be one that comes from the heart and will provide a real service. “It’s not, ‘If you build it, they will come,’ necessarily. It’s, ‘If you build it and it provides value, they will come,’” he says. “It’s that heart space. Not ‘What can I get?’ but ‘What can I give and how can I serve?’ And when you’re in that moment, the universe lines up behind you and it’s at your command.”

Transcript from Oprah’s Site. Watch the video there.

Technorati tags: Oprah, The Secret, Rhonda Byrne, Jack Canfield, Michael Beckwitt, Bob Proctor, Lisa Ray

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SITEMAP

Lori

2007-02-05T15:14:00.000-08:00

We have Lori joining us on our Challenge. Welcome, Lori-Ann.
Lori is here to see physical changes along with accountability.
Lori's first 4 weeks goals are:

Keep a food diary
Stop the negative self talk, positive meditation.
Lose 5 pounds

Very attainable goals that Spirit Fitness is excited to help make her dreams her reality.

In 8 weeks, Lori's goals are:

Lose additional 5 pounds
Join a Yoga Class
Cardio 4 times per week, minimum of a half hour.

The rest of Lori's life will be the best of her life!

For Sponsoring our Challenge or any of Spirit Fitness athletes or the Team preparing for the May 2007 Prairies, please contact Brenda Coulter
brenda@spiritfitness.ca

Thanks for reading and cheering on our Team Gymbum.

Client A

2007-01-30T07:37:00.000-08:00

A is here to be a part of the challenge but most of all to feel Great and have increased self confidence.

A is going to loss fat, reduce stress while increasing flexibility, health, nutrition, muscle strength and how she feels.

While not avoiding the gym, binge eating, negative self talk; she is going to be happy and confident with her body - both physically and mentally.

4 weeks goals are:

Drink at least 2 to 3 litres of water a day
Not put overtime in at the office if not really needed
Cut the negative self talk

8 weeks goals are:

Eating a clean diet
Working out on a consistent basis - min 3x/wk weights and 5x/wk cardio
No drinking

Also, A is definitely going to get more sleep but as discussed flexibility is a huge issue with her. She really needs to work on this!

Let's support her in her weeks to come as she makes the rest of her life the best of her life! And this is so...

Thanks and please add suporting comments as a post or email me.

Brenda and Rod
www.spiritfitness.ca
brenda@spiritfitness.ca

Client M

2007-01-30T07:34:00.000-08:00

M has come to Spirit Fitness from www.gymbum.com Welcome to the rest of your life being the Best of your life, M.

M would like to join our challenge and have a support team along the way.

M is going to decrease stress and fat and risk of disease through improved health, nutrition and muscle strength and cardio.
M's 4 weeks goals are:

I would like to change the shape of my legs.
I want to understand how nutrition helps my body ie. to prevent muscle loss
I want to be more efficient with my work-outs ie. get the most bang out of the work-out buck, so to speak.

her 8 weeks goals are:

I would like to see more muscle definition and less of the fat.
I would like to see some shrinkage of the mid-section.
I would like to have continued energy & improved moods.

As we watch M improve her moods and decrease stress, we would love for you to post encouraging words below.

Thanks for helping and hope you join soon,

Brenda and Rod Coulter

Shannon

2007-01-30T06:15:00.000-08:00

Shannon, as some of you may recognize, is a mother of 4 with a great supporting Husband. Shannon competed in Hollywood this past November and is looking, again, at competing in the FAME May 2007 in Fitness Model.
For this show, Shannon would like to gain more muscle mass and decrease her current body fat while increasing muscular strength.
Shannon's problematic behaviours are 'staying away from sugar'. We know how that feels!!
Shannon's 4 weeks goals are:
fix up my diet, eat cleaner
strength train 3x week
cardio 3-4x week

Shannon's 8 weeks goals are:
Run hills/stairs as many times my trainer thinks I need to
Working super hard on my posing and stage presence
Lift heavy shoulders, arms and back 3x a week

Shannon would also like to accomplish being in bed by 9pm!
Best of enjoyment to Shannon for everyday of her life.

Please send positive and supportive comments on the post below.

Contact Rod and Brenda for Sponsoring an athlete and more info.
Thanks and hope to see you on here!

Brenda and Rod Coulter

Jamie

2007-01-30T06:14:00.000-08:00

Jamie has come to Spirit Fitness with goals of competing in the FAME Prairies May 2007. Jamie, too, is a mother and wife to a loving family. Jamie says:

Why am I training to be a fitness competitor?
* because I haven't set a goal for myself since High School
* because I want to test my body to see what it is capable of
* because I want to get ripped! (smile)
* because I want to feel the feeling of accomplishment
* because I want to feel proud of myself for pulling it all off
* because I want to inspire others to do the same for themselves
* because I want to be more than just a mom - even though there is nothing more important!

Jamie is 15 weeks away from Stage and as I know, competitors love a lot of support. Please feel free to email me to support Jamie or add a positive comment on the bottom of this post.
Thanks,
Brenda and Rod

brenda@spiritfitness.ca

sponsorship is welcomed: contact Brenda for more info.

Sarah

2007-01-26T14:45:00.000-08:00

Sarah is a young spunk, full of vibes! Sarah came to the gym with her brother on a recommendation to talk to me. That day I was busy training another client and all of us trainers were looking at each other 'do you know them? Are they here for you?' I was just going to go over to talk to them when they were approached by another trainer. They said they were here to see 'Brenda', left their name and number for me. I was immediately informed they were there for me and so I ran out after them into their vehicle to stop them as I remembered who they were! It was funny that day! From that day, Sarah was part of the gang. I remember she pulled a joke on me the first day we were to train together and she saw my face on the comment and almost died because she thought 'oh no, I don't know the girl and now she is mad at me' I wasn't - I stopped to think about what she said and cracked up laughing....instant connection!
Anyhow;
Sarah would like to get toned, increase flexibility, decrease stress, decrease risk of disease, and increase her overall health. Sarah would like to see herself happier and enjoys how fitness effects her moods and social life in a positive way and loves the life support she gets from having a trainer/friend. As for problematic behaviours that she must take action against or stop she says "increase her sleeping time, focus on a routine, and to eat healthier. Balancing time is what can get in her way of achieving these goals so she is choosing to shop less and work on time management in order to be successful with these goals. In April, Sarah is off to Mexico, where a cousin is getting married, so she would like to feel better and not tire as fast by then.

Sarah's 4 weeks goals:

Eat better
Sleep better
Develop a schedule and stick to it

Sarah's 8 weeks goals:

Continuing her schedule.
Faster muscle reactions in her Martial Arts techniques and training.
Be on Time.

Let's watch Sarah succeed and enjoy.

for encouraging words to Sarah email me at brenda@spiritfitness.ca or comment on a post.

Sponsor an athlete - info via brenda@spiritfitness.ca

Thanks again,
Brenda and Rod

Kelly

2007-01-26T14:05:00.000-08:00

Here is Kelly.

Kelly too, is a wonderful Mother and Wife and Full time worker. Kelly is a sister of Susan's and together they are helping each other in the success towards their personal goals.

Kelly would like to lose fat, improve cardio fitness,gain muscle size, enhance health, improve diet and increase muscle strength.
Kelly's possible problematic behaviours are to have better eating and exercise habits and not give in to food cravings. For Kelly, her obstacle are: Myself and lack of self control with bad food choices. I quit smoking 27 months ago and have been struggling with my metabolism since. I was training for a 1/2 marathon last Jan and Feb and was likely not eating enough for calories and put myself into starvation mode, I have been struggling with trying to lose weight and keep it off when my body seems to want to keep the excess. I also tore my right MCL and had a fracture on the joint surface of my right knee (I did physio for 6 months at U of C sports med clinic), so this is another obstacle that I have been struggling with as I still experience knee pain.

Kelly' 4 week goals are:

Lose 5 lbs
Never miss a workout
Maintain fitness oriented eating habits.

Kelly's 8 week goals are:

Lose 10 lbs
Never miss a workout
Maintain fitness oriented eating habits.

In addition, Kelly would like to have more energy so she is more productive and efficient.

Good fun to her...email Kelly at brenda@spiritfitness.ca or add a positive post at the bottom.

sponsor an athlete: contact brenda@spiritfitness.ca for info and options.

Thanks,
Brenda and Rod

Before and After's continue

2007-01-26T13:50:00.000-08:00

We are here first off with our eager participant; Susan. Susan is a Mother of two, Wife and Full time worker downtown and is currently on the rise to capture a spot on the stage at FAME Calgary in May 2007. Susan came to Spirit Fitness looking to get 'that extra' bit of weight off in order to get into the best shape of her life. Susan started with us in January and at that point, had already succeeded at losing 25 pounds! Now, 15 weeks out from the FAME show in May.

Here are Susan's goals:
Lose Fat
Gain Muscle Size
Reduce Pain
Increase Muscle Strength

Susan feels her problematic behaviours that have hindered her in the past are that she must be 100% committed to proper nutrition (rather than about 80%). Her obstacles are eating on the weekends with foods that are not nutritional. Susan's 3 concrete goals for the next 4 weeks are:

Learn more about competing
Follow workout plan 100% of the time
Follow nutrition plan 100% of the time

The next 8 weeks goals:

Reduce body fat level to acceptable for competition
add muscle in necessary areas
Be well on the way to mastering posing and routine

In addition to all these fantastic goals, Susan would like to find the right balance in nutrition and supplements to ensure no joint/back pain.

Best of enjoyment to Susan.

Email brenda@spiritfitness.ca to send good energy to Susan.

Sponsor an athlete - contact brenda@spiritfitness.ca

Leigh

2007-01-26T13:27:00.000-08:00

Spirit Fitness has asked clients to participate in Before and After shoots, along with their goals, and monthly check ins tracking. On my Blog you will get to see the photos, notes and goals of these amazing people fulfilling their health and fitness goals. Pleaase, do feel free to encourage our participants and participate yourself! It's all about you and your personal Goals. Taking this first step and having our Team of 'Helpers' to guide you along the road with a great support Team from fellow participants.
Check out Spirit Fitness first client on the move:
(some have asked that their full names not be announced)

Leigh is a mother of 2 Beautiful kids aged 6 and 2. Currently her Husband is still away in Switzerland; Leigh is a 'single-Mom' for a few more months. Leigh came to Spirit Fitness looking to get Fit and possibly compete in Fitness Modeling in the near future. Leigh's goals are:
4 weeks:

gain muscle mass
focus on eating enough good foods
getting kids in bed on time and having free time at night

8 weeks goals:

improve cardio
continue to gain muscle mass
continue to be on track with life and family

If you would like to send an encouraging message to any of these hard workers, please feel free via brenda@spiritfitness.ca or by leaving a comment at the bottom of each post. All encouraging comments only please.

Thanks,

Brenda and Rod
Spirit Fitness

Up and coming, fun!

2007-01-25T06:14:00.000-08:00

Hey you ladies and gents,
It's January 25Th - a whole month since Christmas and weeks since New Year's. Did you set any New Year's plans? Resolutions? Are you feeling lazy...or too busy? Well, like many - they were set and lost already! No way - we are in charge of our 'today' and lets make them happen. As we've said in the past; you create your reality. Spirit Fitness helps you succeed at acquiring your goals. We would like to welcome you to our monthly check in and announcements on Spirit Fitness and my blog, by signing up for online training and nutrition advice. Check us out at

http://www.fitnessgenerator.com/trainerhome.asp?uname=Spiritfitness

Here, you sign up and Rod sends you a workout and cardio program according to your dreams, goals and desires in Fitness and Health and I follow up with check in's to your nutrition for a weekly review and advice. We are doing before pictures, measurements and caliper pinches and then posting them on our newsletter and Blog, with your goals for each check in date. This is a great way to have a support team, be accountable for your goals, and to have a team of 'helpers' along the way.
All you need to do now is sign up on line with us, write out your goals and desires and come over for a separate photos/testing. Current Spirit Fitness clients contact us for your user name and password.
What's it worth to ya? Let's do it.
Take this first step and the next; and learn what your body needs to be it's best!

Contact us today.
Brenda and Rod Coulter

Spirit Fitness Private Facility 2007

2007-01-15T06:39:00.000-08:00

Wow - look at what one day of hours and hours of labor can do. Sunday morning did not look like this. We are operational Monday Jan 15, 2007. I have 9 clients coming today! We are so excited and I wanna thank Rod especially for all his Sweat and time. Love you, Rod. One Year after getting married and look at this....this life is amazing. Please enjoy.
Brenda

Thinking of Competing?

2007-01-04T12:54:00.000-08:00

Competing in Fitness or Bikini competitions can be so very rewarding. It is really fascinating to watch your mind and body transform. Knowing that it has been your desire, dedication and discipline that got you your results. Competitions also give you that extra 'edge' or 'goal' to strive for and keep you on track and see it till the end. Rod and I love to help people prepare for competitions and really help the client focus after it is all done to stay on track and be healthy and fit. There is nothing like getting ready for a show with the will power but, getting your butt on stage in a beautiful bikini and showing all your hard work and just 'getting up there' is like nothing else. It can be kind of freaky and very nerve racking, but you can do it. For some that is the hard part; but really-look at the past 12 weeks...now that was harder. Rod and I make the process fun, enjoyable and rewarding. We monitor your progress, teach you training and posing techniques and confidence that you can't just pick up anywhere. I have watched many girls come in shy and quiet and ask for help with training and not one week later are walking in to see us with their head high, their voice eager and excited and their energy screaming for more. It is intense and amazing. The transition is like no other. You have to try it to feel it and see it to believe it. I love watching the mental, emotional and physical transformations happen right in front of my eyes. A caution competitors have asked is “how they will return to 'normal' life after?” Our bodies want to store fat to 'recover' and for some unknown reason our minds want to 'binge'. Rod and I will constantly help you through this process so it's not so overwhelming. We will also continuously remind you that what you look like on stage is not how we recommend you remain year round. We feel adding some healthy fat back on the body is essential.
Check out some websites, ask us tons of questions and 'Just Do It'.
Enjoy the process.

Words from Shannon

2006-11-27T12:45:00.001-08:00

Well my very first competition has come and gone, and it's hard to believe the journey is over! What a first time experience it was! There was super-fit people swarming all over the Hilton in Hollywood! We even had two busloads of Japanese tourists empty out into Universal Studios just as we were preparing for our group bikini shoot. Needless to say, the security guards were chasing a lot of people with snapping cameras out of the area! The weather was warm and perfect for an outside stage, although many complained how the sunlight would take away from their physiques! Anyway, all I cared about was stepping onto that stage and not freaking out or tripping. Well, I did it. (Got up there without tripping, I mean!) I wasn't as suave as most of those girls but then again many had competed for 10 + years. After I was done, I felt like a million bucks. I was proud of myself for getting up there and doing my best against some really high calibre competitors. The high lasted for a whole day, until... the results went up. Let's just say I was devastated. But then after I cried a few tears, and went back to my hotel room to find the biggest, most amazing bouquet of flowers from my husband saying "Congratulations!" (they beat any anniversary bouquet, any day!) I thought about this experience. I had two very different ways of looking at what I had accomplished. I could remember the way I felt after doing the show, or I could focus on a list of numbers that were given to me by 5 Hollywood judges that knew nothing about me, and think, Should I have ever done this? Sure, I have tons of room for improvement. But I learned so much from this experience, especially in the months leading up to the show, that a few numbers no longer mean much to me, except that I need to "show them!" So I'll try it again for sure. It was fun, exciting, and I got to dress up and play prima donna for a day. Most of all, I've met amazing people, and have a husband who think I'm a winner despite the numbers! Take it from shy old me, if I can jump onto a Hollywood stage, anyone can! See me in the Pink bikini second row from the back, 3rd girl in starting on the right Well my very first competition has come and gone, and it's hard to believe the journey is over! What a first time experience it was! There was super-fit people swarming all over the Hilton in Hollywood! We even had two busloads of japanese tourists empty out into Universal Studios just as we were preparing for our group bikini shoot. Needless to say, the security guards were chasing a lot of people with snapping cameras out of the area! The weather was warm and perfect for an outside stage, although many complained how the sunlight would take away from their physiques! Anyway, all I cared about was stepping onto that stage and not freaking out or tripping. Well, I did it. (Got up there without tripping, I mean!) I wasn't as suave as most of those girls but then again many had competed for 10 + years. After I was done, I felt like a million bucks. I was proud of myself for getting up there and doing my best against some really high calibre competitors. The high lasted for a whole day, until... the results went up. Let's just say I was devastated. But then after I cried a few tears, and went back to my hotel room to find the biggest, most amazing bouquet of flowers from my husband saying "Congratulations!" (they beat any anniversary bouquet, any day!) I thought about this experience. I had two very different ways of looking at what I had accomplished. I could remember the way I felt after doing the show, or I could focus on a list of numbers that were given to me by 5 Hollywood judges that knew nothing about me, and think, Should I have ever done this? Sure, I have tons of room for improvement. But I learned so much from this experience, especially in the months leading up to the show, that a few numbers no longer mean much to me, except that I need to "show them!" So I'll try it again for sure. It was fun, exciting, and I got to dress up and play prima donna for a day. Most of all, I've met amazing people, and have a husband who think I'm a winner despite the numbers! Take it from shy old me, if I can jump onto a Hollywood stage, anyone can!Well my very first competition has come and gone, and it's hard to believe the journey is over! What a first time experience it was! There was super-fit people swarming all over the Hilton in Hollywood! We even had two busloads of japanese tourists empty out into Universal Studios just as we were preparing for our group bikini shoot. Needless to say, the security guards were chasing a lot of people with snapping cameras out of the area! The weather was warm and perfect for an outside stage, although many complained how the sunlight would take away from their physiques! Anyway, all I cared about was stepping onto that stage and not freaking out or tripping. Well, I did it. (Got up there without tripping, I mean!) I wasn't as suave as most of those girls but then again many had competed for 10 + years. After I was done, I felt like a million bucks. I was proud of myself for getting up there and doing my best against some really high calibre competitors. The high lasted for a whole day, until... the results went up. Let's just say I was devastated. But then after I cried a few tears, and went back to my hotel room to find the biggest, most amazing bouquet of flowers from my husband saying "Congratulations!" (they beat any anniversary bouquet, any day!) I thought about this experience. I had two very different ways of looking at what I had accomplished. I could remember the way I felt after doing the show, or I could focus on a list of numbers that were given to me by 5 Hollywood judges that knew nothing about me, and think, Should I have ever done this? Sure, I have tons of room for improvement. But I learned so much from this experience, especially in the months leading up to the show, that a few numbers no longer mean much to me, except that I need to "show them!" So I'll try it again for sure. It was fun, exciting, and I got to dress up and play prima donna for a day. Most of all, I've met amazing people, and have a husband who think I'm a winner despite the numbers! Take it from shy old me, if I can jump onto a Hollywood stage, anyone can! See me in the Pink Bikini second row from the back, 3rd girl in starting on the right http://www.fitnessamerica.com/

Shannon is Back and ready to act

2006-11-22T13:09:00.000-08:00

Our famous, Miss Shannon, is back from Hollywood and ready to train for her next show! The first week back she had initially requested for it to be a week off to spend time with her 4 kids and husband. Monday, the day after she returned, she was calling asking for a training time for Tuesday! Little miss eager was back at the gym training harder then ever 3 days after her show. Now that's pride and a dedicated athlete.
I asked how she felt about the show experience....'It was an experience for sure!' Please check back regularly to see what Shannon has to say about getting ready and competing in Miss Bikini. I do know that she looks fantastic in her fancy Stage Bikini. Great work Shannon - you are a champion.

Shannon is off to Hollywood!

2006-11-11T21:49:00.000-08:00

Spirit Fitness Client Shannon Sauer is off to Hollywood this week to compete in her first Bikini Contest. Here is some of what she had to say...

"My name is Shannon Sauer and I am a mother of four energetic, spunky little kids, ages 6-9 years old. I have three daughters and a boy. I have been a stay-at-home mom since my first child was born, and have always used exercise as my outlet for releasing stress and fatigue.

I have always been athletic, playing soccer as a teenager and then later attending a gym on regular basis. I found out quickly after my babies were born that there was nothing like a good workout to help me handle children. It gives me the energy to keep up with them, and the "happy" endorphins to deal with their antics!

I had always looked at fitness competitors with admiration, and had always wanted to do it myself. But I honestly never saw myself as "one of those types." I thought I would never have the discipline or the time to take on such a feat. But I had grown weary of the same repetitive days at the gym and longed to achieve a goal that would make me feel good about myself. I started hunting for a trainer that knew all about competing, and when a stranger directed me to Brenda, I looked her up on her website.
When I saw her photos and inspirational words, I knew I had found my trainer. I met with Bren and found that she was ready to jump on my bandwagon! If I ever thought at one time I couldn't do it, she never let me continue to feel that way. I started training with her around 20 weeks out from a show. We decided on a show in Hollywood (she said, "go big or go home") and she helped me with a nutrition and training program that not only started showing results within a couple of weeks, it made me feel amazing inside.
I feel like I can do anything now. Training for a fitness competition has been hard but very rewarding. I've learned that eating clean is a way of life, not just something we do to look good for a show. But most importantly, if there is one thing I have learned from Brenda and Rod, it's that we must surround ourselves, in every aspect of our lives, with people and thoughts that lift us higher each day.
To me, the last 20 weeks have been life-altering and most definitely for the better! The whole experience was something I needed and I will never look back!"

We are wishing Shannon all the best luck, and She has already won before she even gets there, great job girl!!

Solutions to Sore Back

2006-11-11T21:45:00.000-08:00

We are here to constantly empty our cup and learn!

This past few weeks I had a nice reminder of how important it is to stay on track and when you get off-Get back on. I truly believe, I was brought here to help others through my experiences and lessons. I love it and take on the assignment....

'Hey Rod, my back is really tight on the traps but only on the right side from here to here...can you massage it?'

Two days later....

'Hi Dr. Bob! (our chiropractor and friend) I brought all my current vitamins for you to do BodyTalk and see if I am taking what my body likes and needs. Is that ok?'
So, I find out my body likes them all except for the 14 complex Mushrooms...body doesn't need them.
'Bren, your body is showing a depletion in Calcium and magnesium', says Dr Bob
'Ya? I usually take these Nikken ones but I just ran out and am waiting for my order. Does my body like these ones?
'Don't know as the bottle is empty, so the testing isnt responding' says Dr Bob
'Ok, well I will get my order in, in a few days from Nikken and I will continue taking since my body needs Cal/Mag'

Rod goes through the same process of tests and he doesn't need any of them except 14 Mushroom Complex by Nikken!

Sure enough my Nikken order arrives and ...... 'Oh Rod they sent the wrong order!'

Actually, I changed the wrong order and the Cal/Mag will be in after Nov 7th.....I will wait to get more because it's in my next order and that's only a few more days.

Now it's been 1.5 weeks with no Cal/mag.

Monday at a nice early hour of 3am I wake to pain in my Thoracic (mid back) right around where the muscle pain was days ago. I didn't do anything new, have been deep stretching, doing my walks, haven't been training Martial Arts..what is this caused from? Doesn't matter; I call Dr Bob.

'Hi Amy, can I see Dr Bob by any chance today?'

'Sorry Bren, he is booked. I can get you in Tuesday.'
'ok, great! Rod too please.'

Monday I was working like a person in traction. Stiff and so sore I couldn't reach forward to point at a coffee cup. I will keep working through it. Stretch. More stretching. Get a quick massage in the areas-AAAAwwwweee! I start to sweat.

'HI Bren. You ok?' asks Jay
' I am super but my back in the thoracic area is so tight and the muscles feel like they are freaking out!' I am off to see Dr Bob.
'Ya, as soon as I came in I felt your energy was off, in pain. Plus your face is off color and your eyes show pain.' says Jay
We talk for some little time and he suggests it's low Cal/Mag in my body. When was your last cycle?' 'oh, just a week ago'
'Yup, your body is very depleted in Cal/mag and that is why your muscles are freaking out' says Jay

Off to Dr Bob I happily go with Rod driving cause shifting gear is not easy.
Sure enough, there are adjustments made in my thoracic, but the main issue was my body was depleted in Cal/mag so my muscles tighten right up and pulled and are stressed out. I purchase Cal/mag from Dr Bob and don't wait for my Nikken order to arrive!

Lesson-Our Bodies are our Temples. They talk to us. Listen and act. Respect the body.

Share your stories...

Life around us

2006-11-11T20:49:00.000-08:00

Have you ever noticed when you put your focus on something, it appears or happens? For example; I think deeply about how I want a particular person and I to be. I really feel how it would feel. I see it in my third eye and enjoy the experience. Next time I associate with this person...We are as I saw it and dream it in my mind. Coincidence? There is no such thing as coincidences, as we create our reality.
Life will go through ups and downs, as we all experience, and know very well. When things are great we think we have a super doper amazing life. When things are not going so well, we think, why me?
If we visualize and want happiness and serenity, then we will get it. If we focus on disease, we will get it. What ever your focus is, you shall receive it. It is the Law.
The Law of Attraction. Whatever you set your focus on you shall receive. As http://www.tut.com says: 'Be careful what you ask for and what you truly want, because you shall get it, if you put deep passion into that thought and wish'
I know from personal experiences that this Law is the Law. I have 'played' with it to see and 'test' it out. Rod used it to get his dream wife!! hehe lucky me.
We can use this Law in all aspects of our lives for further ones good, but never in deceptive ways are we to use this.
A great way to practice is upon waking each morning. Watch the video clip
http://thesecret.tv/secret-to-you">
every single morning for one month and feel how you want your day to truly be...and you will see how powerful the Law of Attraction is. It's fun and may the rest of your life be the BEST of your life!
Make it a great day, enjoy!
~BrenC

Nutrition Tips

2006-11-05T16:50:00.000-08:00

Nutrition Advice for the week of November 6, 2006

Everyone asks...Can you help me with my diet?

My idea of the word diet is like the devil word. Diet is known to all as restrictions, feeling tired, limited time, being told what to eat, wanting to cheat and binge and again-restrictions. Body and life Balance is the key to life and success in the area of nutritional eating for each individual. The way one eats and needs to eat is different then the person next to them or the one they are married to or gave birth to. The way I need to eat to feel Balanced is, night and day, different from the way my Husband is to eat for health. There is also the want and the desire. Everyone wants to be fit and healthy and look fantastic, but who has the desire to truly be what they want. First we need to want something, then have the desire and then acquire the results. If we want something and don't follow through then our desire isn't truly there. So, we shall not acquire those results. This is true for all areas of our lives, especially our bodies. The best choice each of us can make is to figure out what our body needs and what it works best off of and be in-tune to how we accept we look in relation to how we want to eat. Some people need to eat complex carbs every meal and others respond better off little carbs and more essential fats. However your body responds is your nutritional needs and I guess is your 'diet'. Let's learn to use the word nutritional plan instead of diet and this way we don't confuse our inner self about what our plan is. This nutritional plan needs to be a life style, not a diet we follow for 2 months and then fall off and go back to our old habits that don't work. Or, something we start and get all that 'bad' food in before we begin this new program and think 'I don't get those foods anymore'. I like to recommend everyone has a treat meal once a week and then this way we get to have those special treats and don't feel so restricted. Life is about Balance so let's Balance our regular healthy eating with having a fulfilled life of meeting friends for an ice cream in the Hot summer sun. Balance is the key word, one ice cream not a 4 scooper 4 times a week. Have a piece of anti-oxidant dark chocolate daily, not a whole bar. Take 15 nuts not one cup. Everyone can have the desired feeling and look of a healthy body and mind. We just need to fulfill that desire and dedicate some time to figuring out what our individual body needs.

Eat 5-8 meals every day and keep that metabolism burning, just like a fire. Feed the machine if you want it to work top notch. Choose foods that are close to mother earth; vegetables, fruits, grains, protein. Stay away from refined sugars, fried foods, boxed foods, deli foods, etc.
Daily, have clean Nikken water, 2-4 liters everyday to help with energy, filtration and digestion. If you feel thirsty, you have waited too long to drink and your body is already dehydrated.
Make it simple and enjoy what you eat and you won't feel the need to cheat.
If you have questions and need help, please feel free to contact us via email from our site www.spiritfitness.ca
Thanks for reading to learn!
Bren

2006-05-27T14:54:00.000-07:00

Welcome Spirit Fitness.
As you know Rod and I have integrated into one company; Spirit Fitness, and it is florishing! Thank you all for coming to check out the gym we work out of and for all your great emails. www.spiritfitness.ca is still under construction and in sense always will be with frequent updates and news. The newest program we offer is 'RollerBabies'. A great session with parent and baby and your stoller. We walk, stretch, tone and strengthen while enjoying burning to tone up those hot bods. Please inquire further. Reminder to of Rod's Progressive Martial Arts classes Tuesday, Wednesday and Saturday's. Great way to learn tons of different martial arts styles all the while getting exercise. You know when someone is playing around with you and they put you in one of those really uncomfortable lock holds and you wimper and cratter to the floor - well time to learn how to get out of that hold and put your opponent into it instead. Ahhhhh!
Life is fun. Enjoy your moments. Just do your best to keep yourself in balance. One of the first things that causes Energy misalignment, is asking or demanding too much of yourself in terms of time and effort. In other words, you just cannot burn the candle at both ends, so that you are physically tired, and then expect yourself to have a cheerful attitude. So, the rule of thumb has to be: "I’m going to be very, very, very happy, and then do everything I have time to do after that." www.abraham-journal.com

Cheers,
Brenda Coulter

What's been happening

2006-05-14T08:36:00.000-07:00

Big question, of so many emails, that come to me from gymbum.com....getting married! I have the pleasure of living my life, my dream and my future with the man of my dreams - for real! I talk to so many people about life and love and they say it isn't a fairy tale story book. Mine is! It's great and I truly wish this love and friendship along with happiness to all in life whether it's through a relationship, job, health; whatever it is you create it. Create and only imagine what you want; and you will get it. As the saying by Henry Ford 'Whether you think you can or you think you can't; you're right' Rod Coulter and I married Friday, January 13th of this year in the Mexican Riveria. It was magical. We started the event traditional-not seeing each other for the day prior to the wedding. On Friday the 13th, it was nothing traditional. Our hotel was in Playacar so we took our separate Mexican Limo (taxi) into Playa del Carmen. Our first location in 30dgree, sunny, hot, beautiful day was at a restaurant garden that was developed to resemble a traditional Mayan Ceremony in the ruins. Wow! Here we had a Shamen marry us and bless us and the rings through a traditional Shamen Ceremony. After this we had a cheers with Marguaritas and walked in our wedding attire (very simple and everyone was in earth tone) to El Faro Beach. Here a cute little Mexican JP married us legally. The words were beautiful. 7 amazing friends and family joined us for our day of celebration and week of fun.

I have not competed since Worlds in June 2005. Currently I am taking time for my body and mind to recover.

Last year at this time I also lost my best friend, Kuta, to a fall. It was a terrible ordeal and to this day I still think and dream of her and our fun together and can't seem to get it through me that she is gone.

Also, new to my world is instead of operating my personal training business as Gymbum, Rod and I have integrated our businesses and registered Spirit Fitness Ltd. Rod and I are employees of Spirit Fitness. Now from here, Spirit Fitness sub-contracts through Archer Strength and another friend operates through another location (Stephen Tripney). So, Rod and I are still operating our business out of Archer's. The dojo has just been opened and Rod's martial arts classes will be running out of Archer's 2x/week upstairs in the loft Dojo. So fun and so exciting! This too, is where we'll be conducting majority of the group classes and also, I am organzing a Yoga instructor or two to come teach classes to our clientele. So much 'stuff' going on keeps us busy and minds open. Currently, www.gymbum.com is up and running; but over time it will be linked as part of Brenda under www.spiritfitness.ca .

So here is my blog instead of journalling. Read and comment/questions all you want. It'll be a fun communicator. We are open to comments on the new site www.spiritfitness.ca so please go through it - learn, read, enjoy and let us know what ya think!

Until next entry....enjoy www.spiritfitness.ca

Health and happiness,
Brenda Coulter
Personal Trainer and nutritional guidance
Pro/international Status competitior