Calgary Classifieds

1500 Calorie a Day eating plan

Here is some great info on Eating High Protein and low Carb.
Al
Breakfast:
Protein shake: 0.3 liter / 10 ounces of low fat milk (1% fat) with 1 scoop (30 grams / 1.1 ounces) of protein supplement powder (any taste)
Calories: 245
CPF Balance in grams: 18/32/5
CPF Balance in ounces: 0.6/1.1/0.2
CPF Balance in percent: 33/58/9

Morning Snack:
1 large Apple, 1 low fat fruit yogurt (125 grams / 4.4 ounces) mixed with 10 grams / 0.4 ounces of protein supplement powder (vanilla taste)
Calories: 262
CPF Balance in grams: 52/13/1.2
CPF Balance in ounces: 1.8/0.2/0
CPF Balance in percent: 89/10/1

Lunch:
100 grams / 3.5 ounces of mixed lettuce salad with 125 grams / 4.4 ounces skinless chicken breast cooked with olive oil, 2 teaspoons 1-carb olive-oil vinegar dressing
Calories: 389
CPF Balance in grams: 6/42/21
CPF Balance in ounces: 0.2/1.5/0.7
CPF Balance in percent: 9/61/30

Afternoon Snack:
1 low fat fruit yogurt (125 grams / 4.4 ounces) mixed with 10 grams / 0.4 ounces of protein supplement powder (vanilla taste), 1 grapefruit with sweetener
Calories: 262
CPF Balance in grams: 51/15/1.2
CPF Balance in ounces: 1.8/0.5/0
CPF Balance in percent: 76/22/2

Dinner:
Chicken Fajitas: 200 grams / 7.1 ounces Chicken Breast, 5 medium fresh mushrooms, 1/2 small onion, 1 green pepper, cooked w. 1 Tablespoon olive oil
Calories: 410
CPF Balance in grams: 14/50/16
CPF Balance in ounces: 0.5/1.8/0.6
CPF Balance in percent: 18/62/20

(hp) 1500 calorie diet, day 1 totals:
Calories: 1568
CPF Balance in grams: 141/152/44
CPF Balance in ounces: 5.0/5.4/1.6
CPF Balance in percent: 42/45/13

See the rest!!

Hi it's Chelsea From Vibe 98.5

Happy Halloween! EEEE!! Well Session Seven, log one....... Today feels great! The past two weeks has definetly been an incredible experience already! I have been able to clear my head and get focused, which feels amazing! The team here is always so welcoming and make me feel inspired! I have already noticed some weight loss and can certainly feel the burn. Can't wait to see what I can accomplish! Stay tuned to see how allan can transform me.

Chelsea Loucks.

Keynote Speaking in Calgary

Presentation Topics:
10 Secrets to a New Body in 30 Days or Less.
Follow Allan's Seven Secrets and you will move past previous obstacles. You will shed more fat than ever before. Your clothes will fit better. You will feel unstoppable. Enjoy this fun, engaging, educational and informative presentation that really works.
Travel for the Health-Minded Professional

10 Easy Steps to Maintain Optimal Health for the Corporate Traveler
Each business day, millions of professionals travel for business. However, there are three things these busy people forget to pack. They forget a fitness & exercise routine, a travel nutrition plan and the correct mindset to successfully staying healthy while traveling on business. Allan's presentation will help you master your eating habits, become more productive (and less fatigued) while on the road, and most importantly, live with the highest possible quality of life.

I’ve been eating right and exercising but I look the same
All too often, people exercise in a way which “they think” will give them results. In addition, “they think” they are eating healthy foods, but are still not getting any noticeable results. They get discouraged! This all-to-often dilemma is why many people stop exercising and living a healthy lifestyle. They simply think it’s not working for them. This dynamic presentation explains the common pitfalls so many good-intentioned people fall into again and again. By the end of the presentation, the audience has a full understanding of what they can now easily do to break through any previous barriers and attain incredibly high levels of health and overall wellness.

Living Stronger
Canadians desire a turn-key solution for integrating traditional health care, fitness, stress management, complementary health treatments and nutrition into a seamless system of optimal health. Living Stronger delivers!

The Secret to Losing Those Last Few Pounds and Keeping Them Off
With simple, effective and proven techniques, you can take control of your weight and maintain the exact weight you want for the rest of your life. Learn what works, what doesn't, what's safe and what is very dangerous. People of all ages enjoy this presentation and the immediate results it brings. Employers will enjoy the reduced health care expenses and the increase in employee productivity.

Toxic Soup
There are 45,000 chemicals that we are exposed to in our life time.
Preceding 1945, these chemicals did not exist. They are in our home, food and water. There is a direct relationship between these chemicals and the increase in cancer and obesity. Learn simple steps to detoxify your life. This is a shocking and eye-opening lecture!

20 Top Secrets to Your Perfect Body
Discover the 20 secrets to get the body you want. Learn how food, exercise, rest, metabolism, natural health care and exercise sequencing is seemed together flawlessly to give you a lean, attractive body in less time then you ever thought possible. This presentation is very well received by both genders, all age groups, and the fit and non-fit alike. Accelerate your body's appearance in just days!

Turbo Charge Your Metabolism
Metabolism is everything when it comes to weight loss and weight management. When you better understand what metabolism actually is, and what you can do to accelerate it, you will easily lose extra body fat. Learn how food, supplements, exercise, genetics, hormones and even your thoughts will increase your metabolism. Give yourself this gift of a leaner and fit body.

Fitness Myth Busters
Finally you can know the truth about what works and what doesn't when it comes to getting and staying in shape. Learn what infomercial products deliver results and which ones are simply bunk. We will demystify diet myths, protein powders, diet pills and claims made by various “experts” who may put money before ethics when it comes to your health and well-being.

The Truth about the Mind-Body Connection
Discover what ancient wisdom has taught modern science and how “alternative” and “traditional” medicine just may be on the same track for unraveling the mind-body connection. Learn how having a greater understanding of your own mind-body connection will improve your relationships, work environment, sleep habits, intimate life and overall well-being.

Also available: Workshops which include physical activities and group participation!
When time and room allow, Allan conducts interactive workshops which allow the participants to safely experience exercises, body awareness practices and physical interaction which further engages the audience and allows for a deeper understanding of the material being presented.

NOTE: Presentations can be customized based on the group’s age, gender, goals and time availability. Outdoor physical activities are also available.

All New Corporate Programs!!

Imagine your office where your employees aren't rundown, tired, unhappy and sick...
and it isn't cost you money!

A large number of North Americans sit at a desk for 8 - 12 hours a day, and this lack of physical activity is one of the prime reasons why North Americans are less healthy now than they've ever been, despite health and fitness education that is readily available to all citizens. This lack of fitness clearly translates into a lack of productivity and profits in the corporate workforce .

IHRSA ( International Health and Racquet Society of America ) has studied this and found in giant companies like Caterpillar that their health balance program will reduce high health risk and save up to $700 million by 2015. Healthy employees are simply more productive, energetic, creative, and dependable than employees who are experiencing problems with their health. Although the actual numbers differ from company to company, each organization loses a sizeable amount of production and profit each year due to sick days, doctor's appointments, and the psychological and physical impact that a lack of fitness has on their workforce.

Corporate Fitness is a concept that more and more companies are realizing needs to be a high priority. As a Fitness consultant I can point you in the right direction with clubs and packages in Calgary. I have negotiated a great deal with World Health club for memberships and training.
One on One Personal Training
Telephone coaching
Body Composition Testing
Exercise Programming
Group Personal Training
Gift Certificates
In addition, health and fitness related services that employers provide to their employees can often be used as a tax deduction, or to lower the costs of company health insurance policies. Allan's Personal Training can work with the employer entity on a program for the employees, or we can work one on one with your employees.
Also, if you do not have a fitness facility in your building, adding such a facility would certainly be a part of further lowering your health insurance costs, and it would also help in employee retention. Having access to a fitness facility on-site has been shown to be a greatly valued benefit for office workers.

Allan's Personal Training could provide a number of telephone coaching sessions to help you decide what equipment was needed, and then assist you in obtaining that equipment for a price less than you would pay if you purchased it locally. An Allan's Personal Training employee could also be made available to staff the facility for individual training sessions, group training on the equipment, classes, lectures, etc.
Whether it be something as simple as a fitness consultation or a weekly workout program for your employees, or something as complex as one on one training sessions at your facility, get your Corporate Fitness program started by contacting us today for more information.

So, what are you waiting for? Click here to get signed up immediately, or Contact us for more information!
As you can see, training with The executive edge Personal Training has many advantages over working out at most local fitness facilities. If you want more details about any of our programs, please feel free to read the many pages on this site about how our services can benefit you, and you may also contact us directly at 403-246-7386 or email executive-edge@shaw.ca

The Season of coming back to the gym and...

The Season of coming back to the gym and getting back to working out
is almost among us. With the oncoming of SEPT 2007 we will hopefully
be back from vacation and taking care of ourselves.
So join me and have fun .
I'll make fitness fun for you and
get you in the best shape of your life!!
Have a truly great day , everything is possible!
Allan Fine / Fitness/ Lifecoach
EXECUTIVE EDGE
executive-edge@shaw.ca
Phone: 403-246-7386
Cell:403-389-3386
1-866-308-0606
Mountain Standard Time|
http://www.executiveedge1.com
******************************************
Executive Edge FitnessTraining
and Lifecoaching and Consulting services

Calgarian hopes to inspire others to lose weight

Calgarian hopes to inspire others to lose weight
Website used to track progress
Michelle Magnan, Calgary Herald
Published: Tuesday, June 12, 2007
Paula Stephenson has tried everything to lose weight: hypnosis, acupuncture, weight loss clubs and crazy diets. Nothing has worked.

As of the middle of May, the local woman carried 256 pounds on her five-foot-two frame.

"I'm 51 and I've never been fit my whole life," says Stephenson, president of Savvy Connections (a matchmaking company she started recently).

Paula Stephenson is on a weight-loss journey with the aid of professional trainer Allan Fine at Balance Fitness in Calgary.
Ted Jacob, Calgary Herald

Font: ****"I've been fat since the day I was born."

But Stephenson says she is finally ready to slim down using the tried and true weight loss tools: exercise and healthy eating. And she wants other Calgarians to join her.

At the end of May, Stephenson launched an awareness campaign about the dangers of obesity, especially among women and children. Using herself as an example, she has dubbed her weight loss journey the Phat Broad Production and is documenting her experiences on a website (phatbroadproduction.com).

Her goal is to not only raise awareness, but to also inspire other Calgarians to start fitness programs of their own. She would love it if people came out to train with her.

"I want to set an example," says the gregarious Calgarian. "I'd like to bring awareness to this issue so I can inspire people not to kill themselves."

Stephenson was on her way.

Her lifestyle -- including habits such as eating one meal per day, usually late at night, and smoking up to two packs of cigarettes a day -- was sabotaging her health.

"I knew I was overweight, but I never thought I was unhealthy," she says.

That's why she was shocked last month when her doctor told her she is pre-diabetic and has high cholesterol, among other health issues.

Stephenson then went to Allan Fine, a personal trainer and friend, for a body fat measurement. Fine, who's since offered to train Stephenson for free, found that fat composed 80 per cent of her body. (According to obesitycanada.com, the recommended body fat content for women is 20 to 25 per cent. For men, it is 15 to 18 per cent.)

"I can't believe how sick I am. It's just all bad news," she says.

While Stephenson feels upset about the state of her health, she is using that emotion to fuel her weight loss.

With the help of Fine and other friends who have offered their services, such as cleansing and smoking cessation coaches, she plans to lose about

140 pounds of fat mass and gain about 60 pounds of lean muscle in one year.

She now works out with Fine five days a week, and is eating four small meals a day (the goal is six).

Since starting her new regimen at the end of May, she can see a difference.

"I've already noticed tightening," she says. "I know I've lost pounds. Instead of seven chins, I've got six today!" she jokes. "I'm already feeling more energy. I just want to inspire other women to really do it."

She knows the going will not always be easy, but she sees this as a plan she can stick to.

"This is about a life change. I'm excited for it," she says.

"It's about time."

To learn more about Stephenson's weight loss challenge, visit phatbroadproduction.com.

mmagnan@theherald.canwest.com

If you don’t use it you lose it!!

Have you heard the expression “if you don’t use it you lose it”..I have felt that on many occasions especially when I haven’t been doing one of my practices. It’s that feeling when you exercise for the first time in a month. You know you need to do it but it’s not fun. That’s the way learning new things is. At first it’s awkward and difficult. But gradually it starts to feel better. You’re glad you’re having a new conversation. Relationships are much the same way. There is always room for a new conversation and an opportunity to learn something new about yourself.

How satisfied are you with the quality of your life , finances, job, health relationships? What can you do to make them better? When’s the last time you have made a new friend? Real communication is an art form that is alway expanding and always full of new possibilities.

Last week was last week this is a new weeek.
Here is a focus for the next week. Think about a person with whom you would want to transform into. How should you be being. What would have to shift? What would you have to do to make it happen? What’s in the way of you doing what you have to do? And yes it usually starts with you. You have to make the first step. Be willing to put yourself out there. Perhaps make that phone call you have been putting off. Or send an email you have been delaying.

Thank you

The Executive Edge would like to congratulate Heidi on a amazing job.

Heidi is a Belly dancing master instructor.
Go to see about Heidi.

New Adventure Boot Camp Starts June 11th!

Dust off your Boots (or sneakers in this case) and register quickly for CALGARY ADVENTURE bOOT CAMP first adveture Boot Camp. It starts:
June 11th , Bowness and Downtown
mwf 530 - 630 am and 12 noon

free adventure bootcamp t-shirt

You can call Allan directly @ 246-7386 to reserve your spot,

Boot camp fitness training focuses on getting you back to the basics of exercise and functional fitness. You will enjoy:
· Callisthenics
· Core conditioning
· Short distance Run/Walk
· Circuit training
· Obstacle course
· Hiking
· Weight-training
Gyms are great, but if you are looking for a change in yourself and your environment, then we are what you are looking for! Expected results when you complete our Camp are:
>3-5% reduction in body fat
>Greatly improved posture
> Better relaxation
> 5-12 pounds of weight loss
>1-3 inch decrease in midsection
>25% improvement in endurance
> 25% increase in strength
>100% gain in self-confidence!

4 Fitness Tips

Tip #1

One-sided back pain is almost always related to a lack of hip external rotation and
hip extension range of motion. If your hip doesn't externally sufficiently, you'll compensate by rotating more at your lumbar spine. If you don't have terminal hip extension (thanks to glutes that actually fire), you'll compensate with lumbar hyperextension.

Extension-rotation syndromes are a good 80% of lower back problems. Work on hip
mobility and stabilize the lumbar spine, and you'll be golden. Aggressive soft tissue work with the foam roller and lacrosse ball is useful on the TFL/IT band, quads, adductors, piriformis, and gluteus medius. Go see your Chiropractor.


Tip #2

Make sure your trainer performs a static postural assessment on you. When performing a static postural assessment, you're looking for 90 degree angles and straight lines. When the body starts to deviate from these guidelines, you open yourself up to pain and injury.

This is much akin to the car with poor alignment; if you just drive it around the block at 20 miles per hour chances are you'll be fine. But, the second you want to open it up and go full throttle, things start to go out of whack and next thing you know you need a tune-up.

Get your alignment straightened out and watch your health and performance soar!


Tip #3

Muscle imbalances around the lower leg can lead to a host of issues up the kinetic chain.
Whether it's something closely related like shin splints, or something farther away such as anterior knee pain, muscle imbalances around your lower leg aren't a good thing.

One of the simplest approaches here is to work on loosening up the gastroc-soleus with mobility and soft-tissue techniques, while strengthening the anterior musculature, most notably the tibialis anterior with toe-raise exercises.

It may not be as sexy as a big squat or deadlift, but improving the balance around your lower leg will keep you healthy for a long-time to come!


Tip #4
acromial process - the outermost point of the spine of the shoulder blade.
Within the population, you'll see three different types of acromion processes: Type I (flat), Type II (hooked), and Type III (beaked). Type III acromions only comprise one-third of the population, but account for the overwhelming majority of shoulder problems. The take-home message is that from structural standpoint, some lifters will "hold up" better to certain potentially harmful shoulder movements (e.g., upright rows, overhead lifting).

Have a truly great day , everything is possible!
Allan Fine / Fitness/ Lifecoach
EXECUTIVE EDGE
executive-edge@shaw.ca
Phone: 403-246-7386
Cell:403-389-3386
1-866-308-0606
Mountain Standard Time|
http://www.executiveedge1.com
******************************************
Executive Edge FitnessTraining
and Lifecoaching and Consulting services

Welcome to The Executive Edge

It's like having a Coach right by your side. Are You
Ready To Make a Positive Change in Your Life,
but Don't Know Where To Start?
Try coaching first..with no obligation!

Simply call 403-246-7386 to ask for a convenient time.

We offer a complementary coaching session. This 30 minute session will include introduction to what coaching can do for you. You are invited to introduce yourself and provide a brief outline of your goals and aspirations or the things you may want to change or improve in your life, business or profession of choice.

The purpose of the initial, free coaching session is to answer the following questions:

Is there good communication with the coach?
Does the coach's background and coaching style fit with my goals and vision for success?
Do I feel comfortable, confident and inspired by this coach?
After this session, we will focus together on the best strategy to achieve the most beneficial coaching experience for you!

To schedule a free telephone coaching session, simply call 403-246-7386

Really Ready to start?
Fill this out and email it to me.
More about Lifecoaching

Executive Business Coaching

Check out my Lifecoaching tips

A welcome from Allan Fine -
Fitness Wizard & Life Coach
I am a personal Business and executive Fitness & life coach, based in Calgary/Alberta. I have been coaching individual and corporate clients for 14 years as well as training people on nutrition and wellness. I have participated as an expert Fitness & life coach on television and radio programmes, as well as written pieces for popular magazines, the business and trade press. I have a over 20 certifications and 14 years of experience in individual and organizational change and development.