TONE UP TUESDAYS! #goals #plans #results

"Tone Up Tuesdays"

“Tone Up Tuesdays”

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Fit and Fab Over 50! – “September Shred”!

Welcome Back Fit and Fab Ladies! Looking Forward to “SEPTEMBER SHRED”!
Time To Bounce Back Into Your Regular Fitness Routine!
Excited To See You All Again And To Welcome Aboard All The Newbies!

"September Shred"

50 Reasons To Exercise

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Be Fit! Have Fun! Feel Fabulous!

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I know I know – who wants to think about Fall when summer isn’t even half way over, BUT it may be worth planning ahead as we have some great programs you don’t want to miss!!

TEEN FITNESS WITH NUTRITION!
This is a fitness and nutrition program designed specifically for teens ages 13-17 to teach and to inspire the development of a positive and healthy body image! Teens will participate in fitness classes, learning about proper form in using equipment to learning the basics of kickboxing in class formats that are super fun yet challenging. Teens will also learn about their Body Mass Index, what healthy eating looks like and showing them ways to look and feel their best! It’s all about being healthy and fit! It’s not about skinny! Classes run from 4:00pm – 5:00 pm – Tuesdays & Thursdays. This program starts Oct 1! Register before Sept 1 and get 15% off! Limited spots available to ensure these teens get our full attention! For more information or to register, please contact Dana at 403-504-8953 or by email: heartbreakerfitness@gmail.com

Fit & FAB OVER 50 with Nutrition!
Just because you are over 50 doesn’t mean you can’t look and feel your best! For the past 2 years, running low to medium impact fitness classes for women over 50, we are now offering it with nutrition! Coming this Fall we will teach women over 50 how to eat clean and healthy, what their calorie intake should be based on their age, their weight, their height and their fitness level! How women can fire up their metabolism to burn fat and gain more energy! This program starts Oct 1, however the fitness classes are available until then. Classes run M, T, W & Th from 5:00 – 5:45. (Wed’s are nutrition classes! Register before Sept 1 and get 15% off! Limited spots are available to ensure these women get our full attention! for more information or to register, please contact Dana at 403-504-8953 or by email: heartbreakerfitness@gmail.com.

SWEAT FREE & CROSS TRAINING NOON HOURS
Trying to squeeze in a workout into your day? We have some great noon hour classes running from 12:10-12:50, including sweat free workouts to focus on building muscle definition and kickboxing + cross training workouts that are super fun, and super challenging using an array of the latest equipment! Come check us out in the Kickboxing Studio – the hidden gem of a studio located in the back alley of Heartbreaker!

YUMMY MOMMY
Yummy Mommy is coming back! These are 9:30am classes M, W & F for moms and their babies! Moms can come and work out with their babies in the room – as long as the babies are not mobile. Childcare is available for toddlers. These are fun classes consisting of kickboxing, cross training, and so much more! Please contact Dana for more information or to register!

MEN’S MXC
YES! We have classes just for the guys! They are challenging and different all the time – from kettlebells, kickboxing, cross training, TRX suspension training, weights, and so much more! If guys are looking for something different in a workout that will increase strength and endurance, these classes are it! Not sure? Give us a try for a week and see for yourself!

CO-ED KICKBOXING + CROSS TRAINING!
For the ultimate in super fun and super challenging classes unlike anything you get anywhere else, these classes are it! You will burn a ton of calories while learning to use heavy bags, ground and pound MMA bags, Focus pad training, Kettlebells, TRX Suspension training, RIP Trainers, weights and so much more!! These classes fill quickly so if you are interested, you will need to register as soon as possible. These classes run M-Th 6:15pm

DANGEROUS CURVES
Are you a women with Dangerous Curves? Do you feel intimidated going to the gym? Then this class is just for you! These are low to medium impact classes designed to make the plus size women gain confidence working out! If this is you, give Dana a call to get started today!

PERSONAL TRAINING & NUTRITION SESSIONS
If one-on-one is more your style for working out, contact Dana to see availability for personal training sessions. Book and pay for 10 sessions up front and get 3 extra sessions free PLUS a nutrition session! You will get a variety of workouts from kickboxing, kettlebells, TRX suspension, weights and so much more! Call and ask for Dana direct at 403-504-8953 or email heartbreakerfitness@gmail.com

How to Accelerate Muscle Recovery

It is essential to accelerate muscle recovery for a number of reasons. In order to get back into your fitness routine, incorporating a few healing techniques for sore muscles is essential. Whether you’re a seasoned athlete or just starting a fitness routine, giving the muscle time to repair itself is imperative to muscle recovery, which can affect your ability to exercise or train on a regular basis. No matter what your fitness level, you’ll be able to get back on track with your exercise routine by following these tips.

1
Start the day right, by having an egg white omelet in the morning. Egg whites have a solid amount of lean protein, which helps repair muscles and tissue within the muscles.

2
Eat low-fat peanut butter and celery sticks for a snack. The low fat peanut butter makes you feel satiated so you eat less the entire day.

3
Grab a low fat chicken fajita or a can of tuna in spring water for lunch. Eat this with whole grain crackers and low fat cheese; both have plenty of protein.

4
Prepare any type of beans you prefer for dinner. Soybeans, kidney beans, pinto beans and black beans are all great choices of lean proteins. Sprinkle with olives, salsa, and low-fat sour cream to add even more flavor.

Take a Rest to Restore Muscles

1
Allow your muscles enough time to recover from a strenuous workout, especially if you just started a fitness routine. Failing to take a well-needed rest for a day or two can result in muscle tears, which will make muscle recovery time even longer and may result in an ongoing injury.

2
Apply cold and hot compresses to sore, achy muscles. The heat works to alleviate pain, while the cold temperature helps to reduce swelling and inflammation of the muscles.

3
Exercise parts of the body that are not sore. For instance, if you did lunges and squats and it hurts to sit down, exercise your arms instead. Perform various bicep and tricep exercises with weights, to tighten and tone the muscles in the arms.

Stretch the Muscles Thoroughly

1
Stretch the muscles that are sore. For instance, if your legs become increasingly sore after exercise, make sure you stretch these muscles thoroughly.

2
Hold each stretch for a minimum of 10 seconds. Start out with shallow stretches and gradually increase the deepness of the stretch on each repetition.

3
Repeat this same stretching exercise on the other leg. Do 3 sets of 5 repetitions on each leg. Failure to stretch muscles after an intense workout leads to sore muscles and increases the likeliness of pulled muscles.

While you may not experience muscle soreness immediately after a workout, you may notice it a day or two later. Scientists believe that this swelling and stiffness is caused by biochemical changes within the body, which increase nerve sensitivity and leads to sore muscles. The muscles will experience soreness later.

When stretching it is important only to go as far as what is comfortable for you. As soon as you begin to feel any form of discomfort, stop and take it back to starting position. Stretching too deeply can result in torn ligaments. Use slow and controlled movements to prevent this from occurring.

Info by
http://www.wikihow.com/Accelerate-Muscle-Recovery

Dana is the owner of the Kickboxing Studio located within Heartbreaker Dance & Fitness and home to specialized classes like kickboxing, cross training, women over 50, plus size ladies, 30 Day Challenges and Men’s MXC. For a free personalized fitness consultation, please call Dana 403-504-8953 or email heartbreakerfitness@gmail.com

30 Day Challenge – Day 1

Wow…Feeling Energized…Like I Can Take On The World! A Mix of 30 Day Challengers and Fit & Fab Over 50! Great Workout Dana! I definitely needed that after holidays! LOL…

30 Day Challenge - Day 1

30 Day Challenge – Day 1

30 Day2

30 Day3

How To Rekindle That Lost Drive For Fitness – by Coach Calorie

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Here is a great article I came across on “How to Rekindle That Lost Drive for Fitness” by Coach Calorie. We have all been there at one time or another so here’s a bit of advise that may help get you inspired once again!
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I am human. I have gone through long periods of time where my fitness has regressed to the point that it drives me into a state of depression. My binge eating disorder takes over and pushes me into a negative feedback cycle of emotional eating and unhappiness with both my internal and external self. Sometimes it feels like I’m falling into a black hole with nothing to grab onto to pull myself out of. I think you know what I’m talking about.

Fortunately, I have always been able to find a way to rekindle that lost drive for fitness, and I hope my own personal experiences can not only help you, the person who has also lost their motivation, but also the person who is testing the fitness waters for the very first time.

Fitness Is About YOU

One of the biggest mistakes I continually make is trying to stay fit for everyone else but me. It’s difficult for someone like myself who’s job is to coach and inspire individuals to live a healthy lifestyle. However, to truly be successful for the long-term, you have to get it out of your head that fitness is an external activity, and instead come to the realization that fitness is an inner happiness that only you can control and be part of.

Once you understand that you are the owner of your body, mind, and spirit, and that nobody else’s opinion of you in this world matters, you take a giant leap forward in the evolution of your fitness being. No longer will you be shackled by the negativity of insecurity, or the outside pressures from family, friends, strangers, or society in general. It’s just you against you, and that’s the way it should be. Striving to be a better you is all that matters.

It Only Takes One Small Change

By now I’m sure you’ve heard that small changes can make a big difference. We are creatures of habit, and destructive behaviors can very easily get rooted into our daily lifestyles. Sometimes it seems impossible to see that end goal through the thick fog of negative feelings. The good news is that you don’t need to see the end, you only have to take that first step.

Creating change and breaking old habits is a difficult thing to do. The key is to do something different, anything that’s outside of your normal routine that will take you one small step closer to your goal. You might just be surprised at how big of an impact these small changes can make. A new thought or positive habit can set off a firestorm of activity in your brain that translates into a physical snowball effect.

You never know what’s going to be that driving force that changes your life, but I can assure you that if you do nothing, nothing will ever change. Every physical manifestation in this world started as a single thought. Take that thought and make it an action and then go with the flow. You never know how it might change your life, forever.

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Dana Gackle is the owner of The Kickboxing Studio and the Pole Studio located within Heartbreaker Dance & Fitness. We specialize in group fitness for Fitness Kickboxing, Cross Training, Spartan Training, Specialty classes for Plus Size Women, Women Over 50, Teen Fitness, Men’s MXC, Outdoor Fitness and Pole Fitness!

Call or Text 403-504-8953
Email heartbreakerfitness@gmail.com
Follow me on Twitter @heartbreakerfit

Summer Fitness – Staying Motivated

Whether you want to get your body ready for swimsuit season or stay fit during the summer months, it’s important to find a fitness routine that you can maintain. These tips will help you get motivated and keep moving for a healthier body.

Shake things up – Having a variety of fitness activities works different parts of your body, keeps you engaged in the process, and ensures you have some way to exercise no matter what the weather is like. Lifting weights, swimming, cycling, walking, dancing — there are plenty of ways to have fun as you work out.

Buddy up with someone else – It’s harder to avoid exercising when you’ve made a commitment to someone else that you’ll be there. Partnering with a friend can make activities more fun, and you and your partner can help each other be accountable for working out.

•Set a regular time and place to meet. Set ground rules for when it’s acceptable to miss a session and how you’re to communicate.

•Make sure your partner is equally committed.

•Have common fitness goals.

•Be sure you have similar fitness levels and abilities.

Reward yourself – Changing behavior is hard, but little rewards along the way can help you stay motivated. You might enjoy a new pair of walking shoes when you reach 5,000 steps a day or a new DVD after sticking to your plan for 30 days.

•Set achievable goals. It won’t help you to set goals you can’t meet — you’ll either injure yourself or be constantly discouraged. It’s OK to start small and work your way up.

•Make sure the rewards are appropriate. Enjoying a calorie-laden meal or sugary treat after hitting a goal isn’t the way to go. Look for non-food related rewards that will help motivate you to keep going.

It’s easier — and more fun — than you might think to get in shape for the summer and find a fitness program you love. – Michael French

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In the Kickboxing Studio – we have a variety of classes to keep you on track this summer that includes both indoor and outdoor workouts to keep things new, interesting and challenging and keep you fit all summer long!

Whether you like fitness kickboxing, crosstraining with a variety of equipment like box jumps, chin up bars, gymnastics rings, ropes, kettlebells, trx suspension training, weights, or cardio, we have it all! We are not a gym! We specialize in the best group fitness classes that are fun, challenging, and always different creating muscle confusion helping to give you the best results! Our studio is non intimidating! You can start anytime! The classes range from beginner to advanced levels. We also offer personal training as well as open studio workouts in the mid afternoon where you can use our equipment and get a workout of the day you can follow.

Dana Gackle is the owner of the Kickboxing Studio within Heartbreaker Fitness and specializes in group fitness for co-ed kickboxing, crosstraining, sweat free noons, teen fitness, classes for women over 50, classes for plus size women, and classes just for the guys! For more information or to register, call or text Dana 403-504-8953 or email heartbreakerfitness@gmail.com. Follow me on Twitter @heartbreakerfit

SUMMER SCHEDULE:

9:30 – Tuesdays & Thursdays Crosstraining
12:10 – Almost Sweat Free Noons – varied and combined classes for the summer you won’t get anywhere else!
5:15pm – 30 Day Fitness Challenge – Challenging classes for beginner to intermediate fitness levels! Learn how to fire up your metabolism to burn fat! Smoothie Tasting Days! A great way to challenge yourself!
6:15pm – Intermediate Co-ed Kickboxing
7:15pm – Advanced Kickboxing, Combat Crosstraining, Outdoor Fitness, Spartan Training
Saturdays 10am! – Outdoor Fitness is a great way to add to your fitness regime!

Unlimited summer class membership (7 weeks) only $145 plus GST
Register now and enjoy the benefits of group fitness!

Steps for Healthy Nutrition

We know about the importance fitness plays into our health and we also know that we need to eat healthy. For most it’s easier to workout than to eat healthy, but in order to be as healthy and fit as we can possibly be, it needs to be a combined effort.

If you find that you are working out consistently and giving it your all, but you are still not getting the results you are looking for, you need to look at your diet. When I refer to diet, I don’t mean a calorie restricted “diet”, but looking at what you are actually eating AND if you are eating enough.

Here are some steps you need to know in order to eat healthy.

1) Organize your meals and your kitchen – Set yourself up for success!

2) Make sure you eat enough protein – protein burns fat! But you need to know how much, since eating too much can be stored as fat!

3) Make sure you are choosing the right kinds of carbohydrates – do you understand the difference between simple and complex carbs?

4) Eat more Fruits and Vegetables!

5) Don’t eliminate fat from your diet. You need good fat in your diet. Do you know the difference between good fats and bad fats?

6) Eat more often. Do you know if you are eating enough? Do you know how many calories you should be consuming each day based on your age, your weight, your height, your gender, and your fitness level?

7) Water! Are you drinking enough? And do you understand the importance of sufficient water consumption and the important role it plays?

8) Be Active Every Day! For the health of your cardiovascular system and to prevent bone loss as we age, we need to keep our body healthy and strong by being active!

Here’s a healthy recipe to start your day off right!

Healthy Breakfast Multigrain Porridge

3 cups low fat milk
1/2 tsp salt
1 cup multigrain cereal such as Red River
1/2 cup chopped walnuts
2 tbsp. maple syrup
1 tsp vanilla

In a saucepan, bring milk and salt to a boil. Whisk in multigrain cereal, walnuts, maple syrup and vanilla. Reduce heat and simmer, whisking constantly for 6-7 minutes or until desired thickness.

Makes 4 servings

per serving (based on 2% milk) about 349 cal, 14 g protein, 14 g total fat, 45 g carbs, 5 grams fibre, 393 grams sodium

For more information about this or any blog posts, please contact Dana at 403-504-8953 or heartbreakerfitness@gmail.com or follow me on Twitter @heartbreakerfit

Kickboxing Studio Summer Schedule

KICKBOXING STUDIO SUMMER SCHEDULE!

9:30 – 10:10am – 30 Day Fitness Challenge! Blast Off Body Weight Fitness Challenge to building a stronger you! Includes tips on how to fire up your metabolism! Goal Setting and so much more! M-F – only $99 plus GST! We include smoothie tasting days as well! This is a co-ed class! Starts July 1st! Introductory rate for this morning session – Register with a workout partner and pay $150 for both!

Noon hour workouts! 12:10 – 12:50 For the summer we are combining The Energy Studio’s noon hour bootcamp workouts with the Kickboxing Studio’s sweat free & kickboxing workouts for the best of both worlds! (alternating days) Only $65 plus GST / month M-Th

5:15pm – 30 Day Fitness Challenge! Blast Off Body Weight Fitness Challenge to building a stronger you! Includes tips on how to fire up your metabolism! M-F – only $99 plus GST! We include smoothie tasting days, goal setting and so much more! We just had our first Summer Shape Up 30 Day Challenge and it is a hit! Many are returning, so if you think this may be of interest to you – register asap! Only a few spots remain! Starts July 1st!

6:15pm – Co-ed Kickboxing! This is our most popular class consisting of kickboxing and crosstraining that includes chin ups, rope climbs, rings, equalizers, boxing, kicking and core stability work! These workouts are super challenging but also super fun! If you haven’t tried Kickboxing in awhile – you need to get in on this class! M-Th Only a few spots available! Only $99 inlcudes free Spartan weekend training! Register for the whole summer (exluding last week of Aug) for $150!

7:15pm – Spartan Training + Crosstraining + Outdoor Fitness! This is our newest time slot full of fun! This is for both men and women all levels of fitness as the workouts can be done at your own pace! It’s not who runs up the stairs the fastest – the goal is to get up the stairs! Maybe you choose heavier weights or lighter weights. You get choices on high impact or low impact exercises. So everyone gets challenged at their own level! We will also include mini challenges and tips to being fit! Only $99 or $150 for all summer (excluding last week of Aug) Includes free weekend training!

Spartan Training Only! – Thursdays at 7:15pm and weekends! $28 plus GST for 1x week – $56 plus GST for 2x week!

Follow me on my blog for all the latest on fitness and nutrition tips https://heartbreakerfitness.wordpress.com/

Follow me on Twitter @heartbreakerfit