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Fitness Grace - Vancouver Personal Trainers
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"We make our fortunes and call them fate."
– Benjamin Disreali

It is SO true!  How are you going to create your fitness fortune?

Today, is the first blank page of a 365 page book. Write a good one.

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Lucky balanced oxidizers! Through the gift of genetics, you require an equal percentage of carbs, fats, and proteins to optimally produce and use the energy that food provides, so your diet is the easiest to follow. Your ideal macronutrient ratio is 40 percent carbs, 30 percent protein, and 30 percent fat. Even more good news: You can eat a wide variety of foods. In fact, forget about what you can eat. Let's focus for a minute on what you can't:
Don't eat meals made up of just one macronutrient.
Don't drink alcohol. It reduces glycogen storage in the liver, which causes an increase in blood sugar and fat storage. In addition, you will most likely experience a sugar crash, which leads to a heightened appetite for carbs and the nutrients you need to metabolize them.
Don't eat foods that are high on the glycemic load index. If you should happen to eat high-GLI foods, make sure you accompany them with protein in order to slow the rate of oxidation and stabilize blood sugar and energy levels.
Don't drink too much caffeine. The caffeine in coffee and tea gives you short-term energy but does that by telling your adrenal glands to dump whatever they have into your blood. When the caffeine wears off, your adrenal glands are so depleted that they have to take a break, leaving you feeling tired and weak.
Don't overcook your meat, because heat destroys essential amino acids and valuable enzymes.

Need some help to kick start your New Year's Plan?  Contact us NOW!

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Stay on Track During the Holidays

Making it through the holidays with your fitness and diet goals still in tact can seem like a miracle in itself, but don't let it stress you out. You can do it. The best way to make it through all those parties and family get-togethers is to plan and decide what's important. If enjoying a piece of your mother's pie is what you look forward to each year, don't fill up on all of the extras like cheese and crackers. Then, have a small piece — don't have two, or three, or four slices. Know your limits and watch those portion sizes and you will triumph!

For more tips, contact me at

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Yesterday when I was having a session with one of my clients who is severely obese,  we had a discussion on how to cope with holidays.  She is making good progress, but is still frustrated with her weight.  When I suggested to change the goal to maintain the weight during the holiday season,  I almost can hear a sign of relieve as if a huge weight had been lifted.   Little did I know there is a study  for that;).

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Christmas and New Year is just around the corner. This is the time of the year to celebrate, celebrate your accomplishment, and celebrate your family and friends and celebrate your health!

One of the biggest challenges in the spirit of celebration is how not to grow your waist line and weight. Now help is on the way.

Ask Fitness Grace for holiday specials!

Do you know eating too quickly is one of the leading causes of overeating. It takes 20 minutes for your stomach to register the food you eat and send the "I'm full" message to your brain. If you are barreling through your meals in 15 minutes, you are probably eating more than is necessary to satisfy your hunger. Force yourself to slow down. Good, healthy food is one of the true pleasures in our lives — savor and enjoy!
1. To slow down when eating, keep these tricks in mind:
If you're right-handed, eat with your left hand, and vice versa.
2. Cut your food into small pieces, and eat your meal one morsel at a time.
3. Make yourself put your silverware down in between bites.
4. Take a sip of a beverage in between bites. Water is always best.

I know these hints may sound silly, but they work. If you slow it down, you'll find that you won't need that second helping.

"A man cannot be comfortable without his own approval."
– Mark Twain

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Check it out!
+Mayo Clinic  #CeliacDisease expert Joseph Murray, M.D. talks about the FDA's newly published regulations that define the term "gluten-free" for voluntary food labeling.

#video #GlutenFree #FDA #FoodAllergies

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