http://www.thefreshfitnesscompany.com/Tips-blog.html Find the latest information on losing weight, keeping fit and maintaining a healthy lifestyle. en-us Fitness Tips Tue, 11 Nov 2008 06:53:02 GMT Tue, 11 Nov 2008 06:53:02 GMT thefreshfitnesscompany.com http://www.thefreshfitnesscompany.com/fresh-fitness-schedule.html Come here to find your fresh fitness schedule of classes Tue, 11 Nov 2008 06:53:01 GMT http://www.thefreshfitnesscompany.com/running_schedule.html Friends of Fresh Fitness can get their running schedule and times here Thu, 16 Oct 2008 17:22:04 GMT http://www.thefreshfitnesscompany.com/chicken-souvlaki.html From: Karen Pfeifer To: The Fresh Fitness Company Sent: Wednesday, October 08, 2008 11:57 PM Subject: Food Here is a great recipe that will Thu, 09 Oct 2008 20:34:52 GMT http://www.thefreshfitnesscompany.com/links.html Helpful Links Tue, 09 Sep 2008 16:03:24 GMT http://www.thefreshfitnesscompany.com/a-step-up.html Kristen saw me in October 2007, pushing a double stroller with two babies, the newest just 4 weeks old. I was out walking trying desperately to get Wed, 04 Jun 2008 21:16:10 GMT http://www.thefreshfitnesscompany.com/it-works.html I am a hard sell when it comes to working out...I want to spend my money on something that I know I am going to get guaranteed results. I have gone Wed, 16 Apr 2008 16:34:19 GMT http://www.thefreshfitnesscompany.com/chicken-penne.html Ingredients: 2 cups of penne pasta 500g of diced chicken breast 1 finely chopped capsicum 250g of Philadelphia Light cream cheese 2 tablespoons of Wed, 20 Feb 2008 17:31:42 GMT http://www.thefreshfitnesscompany.com/energy-first-breakfast-blender.html In a blender combine: 1 scoop of Energy First Chocolate or Vanilla protein powder 1-2 tablespoons of nut butter (peanut is the best) or 1 Wed, 20 Feb 2008 17:30:20 GMT http://www.thefreshfitnesscompany.com/mums-chicken-vegie-soup-from-the-land-down-under.html Find a large soup pot and chuck in a couple of chicken carcases or several chicken necks with plenty of water to cover. (In Australia we would use Wed, 13 Feb 2008 20:32:42 GMT http://www.thefreshfitnesscompany.com/chili.html Ingredients: 1 1/2 lbs. ground beef (lean if possible) l medium onion, chopped 2 14-oz. tins kidney beans 1 medium green pepper 1 tin each stewed Fri, 08 Feb 2008 19:53:12 GMT http://www.thefreshfitnesscompany.com/chicken-cordon-bleu.html Chicken Cordon Bleu main meals Was POINTS Value: 13 Now POINTS Value: 7 Servings: 4 Preparation Time: 15 min Cooking Time: 40 min Level Fri, 08 Feb 2008 19:52:11 GMT http://www.thefreshfitnesscompany.com/the-best-yam-soup-youll-ever-taste.html 1/2c cooking oil 2 lbs onions, chopped 5 lbs yams, peeled & sliced 1 lb carrots, sliced 5 litres vegetable stock 2-28oz cans tomatoes Fri, 08 Feb 2008 19:51:26 GMT http://www.thefreshfitnesscompany.com/testimonials.html A testimonials page for our clients to tell how Fresh fitness changed their lives Tue, 05 Feb 2008 00:30:04 GMT http://www.thefreshfitnesscompany.com/recipes.html Recipes and healthy eating Tue, 05 Feb 2008 00:23:58 GMT http://www.thefreshfitnesscompany.com Recent testimonials from Fresh Fitness. Thank you! Tina Koftinoff's testimonial I remember seeing Kristen for the first time at Homer's and she said "hey you should come and join our ladies gym you can bring your little boy too". I had no idea what she was talking about, so i went to the recenter and found out it wasnt there. It was perfect timing when i finally arrived at her house "Fresh fitness", as I just had my baby boy Logan and was having a lonely time at home. My mom had just passed away when i found out i was pregnant and so i was deeply missing my mom, then giving birth and going through the first week and so forth. Thank god i had my husband to support me through this. The gym was exactly what i needed and more. The ladies were so friendly and there were so many more new mothers like me. I couldnt belive i was not on my own anymore. After every workout my spirits lifted and i felt like a real mother, women and like i could accomplish anything i wanted now! Because of The Frest Fitness Company , i feel strong and balanced. Thank you for this. Yours truly, Tina Koftinoff Mon, 28 Jan 2008 22:28:08 GMT http://www.thefreshfitnesscompany.com Do you need a big sister to watch over you? Do you want to see results, fast? Our premium 6-week package offers the ultimate in personal training, follow up support and professional guest speaker for up to date health and fitness advice. Do not hesitate to contact us by phone, email or just drop by for a chat. Wed, 16 Jan 2008 02:26:52 GMT http://www.thefreshfitnesscompany.com/index.html General fitness tips and content about getting in shape, keeping fit, losing weight and having fun Thu, 03 Jan 2008 23:11:49 GMT http://www.thefreshfitnesscompany.com/Tips-blog.html#New-for-08 We have new treadmills and spin bikes to be used as pre-booked cardio equipment Only during non class times Cheers The Fresh Fitness Team Wed, 02 Jan 2008 04:39:34 GMT http://www.thefreshfitnesscompany.com/spinning.html A detailed page on our spinning program and resources on spinning Wed, 02 Jan 2008 04:23:11 GMT http://www.thefreshfitnesscompany.com/Tips-blog.html#NEW-YEAR-PROMOTON THE FRESH FITNESS COMPANY http://www.thefreshfitnesscompany.com Happy New Year to all! A few quick tid bits 1. Opening day in the New Year is Monday January 7th. We look forward to seeing you then!!!! 2. Refer friends, family, co-workers, neighbours. If you have been satisfied with your membership at Fresh Fitness we would be greatful if you would send a personal email to your friends to invite them along or let them know they can come and try a few aerobics classes and 1 spinning class. You can refer them to this web site also: http://www.thefreshfitnesscompany.com We will provide either one large protein powder or green energy for anyone you refer who signs up as a member January, February 2008. We thought it would be good to quickly provide a quick benefits overview in case you are talking to any friends. Thanks again for inviting your friends along! What a great gift the gift of fitness. THE FRESH FITNESS COMPANY BENEFITS OF MEMBERSHIP 1.Group exercise classes "Studies have shown that group exercise classes provide a positive social peer group and help keep people on track with their fitness versus a general gym membership 2.Variety of classes. Over 25 which combiness aerobics (cardio), weights, step, low impact bootcamp which combines spinning 3.Spinning bikes. Has been noted to burn 750-1000 calories for an hour workout 4.Social activities for members (coffee, tea and social outings) 5.Clothing line with unique products 6.Energy First Products (Exclusive to Fresh Fitness Company) This includes protein powder and green energy! check out http://www.energyfirst.com 7.Free Yoga Mat / Gift Bag or MP3 Player/Gift Bag for all new signups in January 2008 only 8.Classes are fun, friendly and appropriate to all fitness levels 9.Individuals with special requirements are catered to in all classes 10.Treadmills and spinning bikes available in off peak times for drop in use! for members only 11.We rock CALL WITH ANY QUESTIONS OR IF YOU WOULD LIKE TO SET UP AN APPOINTMENT FOR ANY OF YOUR FRIENDS, FAMILY, COWORKERS TO COME AND CHECK THINGS OUT. PLEASE CALL. 642-2377 The Fresh Fitness Company Team!!!!! Wed, 02 Jan 2008 03:57:49 GMT http://www.thefreshfitnesscompany.com/Tips-blog.html#Great-resources-for-protein-powders Check this web site out. This is the web site of our Energy First Products. Here you will find useful information, recipes to show you about the value of these products. Fri, 21 Dec 2007 18:38:19 GMT http://www.thefreshfitnesscompany.com/pictures.html Updated information and stories Wed, 12 Dec 2007 23:38:53 GMT http://www.thefreshfitnesscompany.com/products.html Clothing, Energy Products Sat, 24 Nov 2007 06:08:47 GMT http://www.thefreshfitnesscompany.com/contact.html This is the contact page Fri, 23 Nov 2007 02:19:16 GMT http://www.thefreshfitnesscompany.com/Tips-blog.html#GOAL-SETTING Some great information on Goal Setting that maybe helpful. THE FRESH FITNESS TEAM. Creating S.M.A.R.T. Goals Specific Measurable Attainable Realistic Timely Specific - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions: *Who: Who is involved? *What: What do I want to accomplish? *Where: Identify a location. *When: Establish a time frame. *Which: Identify requirements and constraints. *Why: Specific reasons, purpose or benefits of accomplishing the goal. EXAMPLE: A general goal would be, "Get in shape." But a specific goal would say, "Join a health club and workout 3 days a week." Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal. To determine if your goal is measurable, ask questions such as......How much? How many? How will I know when it is accomplished? Attainable - When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals. You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. Realistic - To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love. Your goal is probably realistic if you truly believe that it can be accomplished. Timely - A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a timeframe, "by May 1st", then you've set your unconscious mind into motion to begin working on the goal. T can also stand for Tangible Wed, 29 Aug 2007 03:55:32 GMT http://www.thefreshfitnesscompany.com/Tips-blog.html#Cranberries From:www.getfitsource.blogware.com Cranberries offer exceptional health benefits Cranberries, eaten fresh or dried or consumed through cranberry juice, are one of the best fruits to eat that promote good health. The number of positive health impacts from cranberries is truly amazing. Here is information extracted directly from the Cranberry Institute Web page. The majority of physicians and other health professionals believe there is a clear association between a diet high in fruits and vegetables and a low risk of chronic disease. Phytonutrients (naturally derived plant compounds), particularly antioxidants, are increasingly being shown to help optimize human health. Cranberries contain proanthocyanidins (PACs) that can prevent the adhesion of certain of bacteria, including E. coli, associated with urinary tract infections to the urinary tract wall. The anti-adhesion properties of cranberry may also inhibit the bacteria associated with gum disease and stomach ulcers. Recent scientific research shows that cranberries and cranberry products contain significant amounts of antioxidants and other phytonutrients that may help protect against heart disease, cancer and other diseases. Rats fed diets supplemented with cranberries are put through a series of tests to evaluate their neural function compared to a control group. Preliminary results indicate that there will be compelling evidence that cranberry can help protect the brain from neurological damage. Atherosclerosis, in the simplest terms, is the accumulation of low density lipoprotein (LDL), or "bad cholesterol", in arteries resulting in restricted blood flow. In the advance stages of the disease blood flow may be decrease severely or cease completely resulting in angina (chest pain), a thrombosis (blood clot) and/or myocardial infarction (heart attack). Atherosclerosis is a primary cause of cardiovascular disease. Ongoing research continues to suggest that cranberries may offer a natural defense against atherosclerosis. Researchers at the University of Western Ontario demonstrated, using an animal model, that human breast cancer cells showed significantly lower incidence of tumor development when the experimental group's diet was supplemented with cranberries. Although these results are very preliminary, compounds in cranberries may prove to be a potent cancer fighter. Buy a bag of Sweetened Dried Cranberries and keep it handy for snacks. Its one of the most healthful snacks you can consume Mon, 27 Aug 2007 08:46:06 GMT