Good for you banana muffins.

Ingredients
2 cups egg whites
1 whole egg
1-1/2 cup oats
1/2 cup Splenda
1/2 cup low fat cottage cheese
1 mashed banana
3 scoops plain protein powder
1/2 tsp. baking soda
1/2 tsp. baking powder
1 tsp. cinnamon
1 tsp. vanilla extract

Preparation
1. Preheat oven to 350⁰F.
2. Blend all ingredients in blender.
3. Line muffin tin with muffin cups. Pour batter into muffin tin.
4. Bake for 15 to 20 minutes.
5. Check with a toothpick before removing from the oven.
6. Let cool for 20 minutes before serving.
7. Makes 12 muffins.

Nutrition facts per serving:
Calories:  120
Protein:  13.5 g
Fat: 1.4 g
Carbs:  12.4 g

I hope today, together we can break this paradigm. It’s not normal to live with pain, especially where serious injury is not a factor. Injury or not with some basic understanding of how our body works to move; chronic pain can often be reduced, eliminated or prevented altogether.

Massage is a key treatment for improving the health of soft tissue.

Soft tissue needs maintenance just like our teeth, cars and our internal organs and immune system. What we think of as the skin that covers our muscles and the muscles themselves is actually an elaborate system of multilayered tissue. The layers of tissue from the outer layer of the muscles (known as the fascia), the independent muscles in each group, and the layers of the skin are actually all designed to move freely over one another. Over time, lack of increased circulation and movement to different areas of our body, (primarily from in-activity involving these areas) allows adhesions to form that prevent these tissues from moving freely. A good example of this is pinching your skin. Someone very fit will often be able to pinch (just their skin without much if any fatty tissue) and have a lot of mobility of the skin when compared to someone not as fit. The fit person would have less impingement of their facial layers.

When our facial layers become impinged or are unable to move freely our body compensates by altering our patterns of movement, our posture, and joint alignment. Any and or all of these inevitably lead to pain and injury. As society continues to develop more conveniences our lifestyle habits provide more repetitive in-activity and ultimately the day to day pain that many people experience.

Here is what you need to know in order of priority to live a pain free life:

1)      Treat soft-tissue impingement regularly. Massage therapy is one of the best treatments available to break apart facial adhesions and increase the mobility of the facial layers. The results of treatment are almost immediately notable. The problem with massage is most of us don’t use it enough. If you are currently experiencing day to day pain that is not related to a specific injury I highly recommend discussing treatment with a qualified massage therapist. A couple treatments in the same week followed by regular treatment 2-3 times per month will likely have significant and immediate impact on how you feel. Ongoing treatment in this fashion will almost certainly eliminate and prevent further pain throughout life.

2)      A body in motion stays in motion. This simply means we need to move on a regular basis and if you don’t use it, you will lose it. Exercise is essential if you want to live a long, enjoyable pain free life, and when used with regular massage therapy goes a long way to guarantee prevention of pain. 30 minutes of steady motion of any kind (the more of your body in use the better) each week will be an acceptable minimum.

3)      Maintain joint alignment. This recommendation is the most broad as it may be controversial with a number of people. People in general, active or not will likely experience some joint misalignment, the hazards of our complex internal structure versus gravity. Joint misalignment can often be improved with regular stretching, something that none of us ever do enough of. Ten minutes of static stretching per day (broken into 2-3 minute increments) will have a tremendous impact. A more direct approach would be to also work with a reputable chiropractor. Now not everyone is comfortable with a chiropractor, and even though I have worked with chiropractors most of my life even I am not comfortable with them all. I would recommend meeting with one before a consultation before ever receiving an adjustment and I would also recommend using a chiropractor who avoids using aggressive velocity adjustments.

If only everyone educated themselves and used these three services and therapies with the same type of regularity we do the dentist, lube shop or our physicians the world would be in a lot less pain.

Wonder where we shop? Who we recommend for the product or service you might need?

Our clients have become our extended family and many of them are members of our business community. In this section we recognize them and others that maintain the same level of effort we do to provide the best service possible.

Scroll to the bottom to see how massage therapy has changed at One-to-1 Fitness!

Massage therapy is a very important aspect of your personal health and fitness program. Experts estimate that as much as 90% of disease is related to the effects of stress. (Physiological, physical and emotional) When combined with exercise and balanced consistent nutrition massage therapy can have a very dramatic effect on the reduction of stress of all kinds. Additionally, it has been well documented that specific physiological and chemical changes occur within the body following a massage treatment.

Some of the most common and immediate results of massage therapy include:

• Alleviation of chronic pain and an increased range of motion.
• Dramatic short term improvement to posture when combined with individualized exercise.
• A strengthened immune system through the stimulation of lymph flow.
• Significant increased physical performance in any activity.
• Increased health of the body’s largest organ, your skin.
• Increased joint health, stability and flexibility.
• Relief from symptoms of depression and anxiety.
• Promoting regeneration and healing, injuries heal with less scar tissue or stretch marks.
• Improving circulation by enhancing blood flow.
• Significant increase to weight loss and metabolic rate by encouraging hormonal cascade.
• Reduction of post surgery swelling.
• Relieve headaches and many forms of pain by encouraging endorphin release.

Research continues to show enormous benefit to the regular use of massage therapy and the medical community is beginning to actively embrace and promote its use. Below are more examples of situations where massage therapy has had a profound impact.

• No surprise, arthritis sufferers report a reduction in aches, pains and stiffness when regular massage therapy has been implemented.
• Asthmatics show better pulmonary function and increased peak air flow.
• Burn patients report that pain, itching and anxiety subside faster with regular massage therapy.
• High blood pressure patients have shown decreases in diastolic blood pressure and stress hormones.
• Women experiencing PMS have shown less water retention and cramping with regular massage.

Compliment your health and wellness even further with the synergism of Far Infrared Therapy.

One of the fastest growing health therapies in North America, Far Infrared Therapy (FIR) has strong synergism with the effects of exercise and massage therapy.

Far Infrared therapy expands capillaries which stimulates increased blood flow, regeneration, circulation and oxygenation. A powerful compliment to the similar effects from exercise and massage therapy.

An excellent method of detoxification. Scientists in Japan report that in the FIR treatment of clogged capillary vessels initiates the start of a process to dissolve hidden toxins. Far Infrared thereby promotes elimination of fats, chemicals and toxins from the blood: Poisons, carcinogenic heavy metals – toxic substances from food processing – lactic acid, free fatty acids, and subcutaneous fat associated with aging and fatigue – excess sodium associated with hypertension – and uric acid which causes pain. Furthermore, if sebaceous glands are activated, accumulated cosmetics in pores can be eliminated through the skin (sweat and oil glands) rather than by the kidneys. FIR also promotes the killing of many pathogenic (disease causing) bacteria, viruses, fungi and parasites.

Far Infrared stimulates enzyme activity and metabolism. One hour in the FIR cabin burns more than 900 calories by raising the metabolism and body temperature. In addition to burning fat calories FIR light waves have also been shown to break down cellulite.

A strong synergism also exists between exercise, massage and FIR therapy in the rebuilding of injured tissue. This is accomplished by having a positive effect on the fibroblasts (connective tissue cells necessary for the repair of injury). Furthermore, it increases growth of cells, DNA syntheses, and protein synthesis all necessary during tissue repair and regeneration. Excellent for healing burns, scar tissue and skin problems.

By stimulating increased production of white blood cells (leukocytes), Far Infrared strengthens the Immune system with its direct effect on the bone marrow and killer T-cells of the thymus.

Far Infrared therapy will further enhance cardiovascular fitness without additional cardio exercise. This occurs as an increase in heart rate and cardiac output and a decrease of diastolic blood pressure. Extensive research by NASA in the early 1980’s led to the conclusion that far infrared stimulation of cardiovascular function would be the ideal way to maintain cardiovascular conditioning in American astronauts during long space flight.

One-to-1 Fitness now offers early morning and evening massage appointments. Get in for a treatment before or after work with ease with booking starting at 6AM!

If you read the information above you no doubt see the value in regular massage and FIR therapy. Not only does One-to-1 Fitness now have the best massage availability we also have the best rates.

• 30 minute treatments for less than $32.00 and full hour treatments for less than $50.00!

• Infrared Therapy for as little as $14.00/month!

Online booking coming soon!

If you are reading this article chances are you have a weak core because at this moment you are engaged in a position all too familiar, one that may make up a large portion of your day, every day. Sitting is without a doubt the largest contributor to a weak core. Our car seats support us to and from work, the couch or lazy boy takes care of us at home and your ergonomic deluxe office chair isn’t helping either. When we’re seated and supported there is essentially no reason for the muscles to be strong so gravity begins to transform us and we don’t even realize until we feel the all to common low back pain or other aches. It’s time to do something about it.

Our core is mainly comprised of the abdominal muscles both, front and side, and the muscles of the lower back. You could expand this to include the muscles of the hip and pelvis and the small supporting muscles that follow our spine. If you’re ready to improve or avoid the back pain that might be in your future here are 3 things you can do to be well on your way:

1)      Draw In – This is a simple little exercise that you can perform right now where you are sitting, in your car or at the office. In fact no one will even know your doing it and yet it is highly effective. Simply draw your belly button to your spine, and I don’t mean suck in your bulging belly, I mean concentrate on contracting the abdominal muscles all around the belly button as though you were trying to pull them to your spine. Hold it for a few seconds and relax and repeat. Just a few minutes each day will greatly strengthen your core help to trim the belly and eliminate back pain.

2)      Plank – This is an abdominal hold that is great for the core performed on the floor in a position kind of like a push up. Instead of positioning yourself on your hands rest your elbows on the floor and extend your legs straight. You will hold your body up and keep it straight by contracting the abdominals similar to the draw in. Simply hold the position as long as you can. (You can find a full description with pictures on my website for this exercise.)

3)      Hip Bridge – Great for the butt this exercise is performed lying flat on your back on the floor. Bend your knees so your feet are flat on the floor much like you would to perform a sit-up. Now push your heels into the floor to raise your thighs, butt and low back off the floor. You should be supporting yourself with your heels and shoulder blades squeezing the butt tight. Hold this position until fatigue and repeat a couple times.

Performing these three exercises two to three times per week will begin to yield results in just a couple weeks. This is only the surface of core training and what it can do for posture, balance and performance.

You will be inspired!

When: Tuesday, March 2, 2010

Time: 7:30-9:00 PM

Where: One-to-1 Fitness – Group Exercise Room – 5580-45st

Cost: FREE

Space is limited, you may register online through our client login (Guests follow the prompts to create an account) or by calling 403-341-4041

• In her presentation she will discuss her incredible accident, painstaking recovery and subsequent rehabilitation. 
• She will explain the obstacles she had to overcome from the first day of her injury up until, and even including, today.
• She will inspire you as she explains how the rewards of choosing to overcome those obstacles are worth all the effort. 
• She will describe what can be accomplished in life once the choice is made to do it, not just in fitness but in others areas of their life too.  It may sound cliché but life is too short to spend it on the sidelines, the only place to live is right in the action.

Tammy’s One-to-1 Fitness Experience…

“I began training at One-1-Fitness in the spring of 2008.  At this point I had been training on my own for a few years and competing in sprint distances races but I was not improving.  Every year was the same thing, my speeds were the same, I could only lift the same weight, and my overall fitness was the same.  I turned to One-1-Fitness for help.  The team there has been super supportive and hugely helpful to me.  With the work they put me through I was finally able to achieve my goal of jumping from sprint distance to Olympic distance.  Up until joining One-1-Fitness this goal had eluded me.  The best part is that not only can I compete in an Olympic distance triathlon I can do it without suffering or struggling, I can finish strong.  My strength has increased so much and now I can climb almost any hill on my hand cycle.  In the past I could only register in races that were relatively flat because I was afraid I would not be able to climb the hills.  Now, I actively seek hills to train on to see if I can climb them and I find flat races to be unchallenging.  The strength increase has also really improved my skiing ability, now I actually downhill ski rather than downhill crash.  My injury rate has decreased and my km/hr has increased.  The strong work ethic and positive attitude of the team at One-1-Fitness has helped me reach my goals and I know they will continue to help me achieve the even tougher goals I have set for the future.”

Most home gyms are bulky and require a lot of space, your's doesn't have to.

Red Deer is still a fairly small city, but it doesn’t always seem that way. I know sometimes at 5:00 PM when I am waiting, and waiting, and waiting at certain red lights around the city amidst what seems like hundreds of cars it doesn’t feel very small at all. Perhaps you’ve experienced the same thing, perhaps this is one of the “reasons” you’re not making to the gym to complete your much needed regular exercise.

Perhaps you’ve considered a home gym but have talked yourself out of it because of the space needed and the cost. One of the problems I’ve always found with my home gym is that I seem to go through phases. For a short time I really enjoy the flexibility, convenience and control of my environment working out at home. But when that fizzles I realize I am best suited at a gym for the pattern it creates, when I arrive at the gym it’s time to work, not to think about what’s on TV or the things I need to do around the house. But this is not to say that a home gym isn’t the right answer for you even as a compliment to your gym or personal training program. I think especially for families a home gym can be both practical, affordable and a great family building experience both health and relationship wise.

If you were to consider a home gym here is my opinion on how you can do it both cost effectively and with a minimal amount of space.

Warm Up – You need something to slowly elevate heart rate with variable resistance and impact as a warm up should always begin with no resistance and little to no impact. A simple step will work; a stationary bike or treadmill would be my choice. This will potentially be the most expensive item and the only one to use significant amount of space.

Bodyweight and full body movement training are both incredibly effective and the best part is they require little equipment or space. Here are some basic tools I would recommend that will ensure a variety of workout options while minimizing cost and space.

2 Kettlebells – A large overly heavy one and a moderate to light weight. Use your heavy kettlebell for swing exercises that are the core of kettlebell training all the way to typical resistance exercises like presses, lifts or weighted squats. Your light kettlebell can be used for a variety of core dynamic exercises like Turkish getups and windmill. Cost about $75-100 each

TRX Trainer or simple gymnastic rings – Suspension training has become very popular, the TRX is basically a fancy set of 4 loops for hand and foot positions but simple gymnastic rings will work just as well. These are typically suspended overhead and are adjustable in length allowing you to do all kinds of pushing, pulling, curling, extending exercises with varying amounts of your bodyweight. Anybody can do it, they take little space, cost little and are actually pretty fun to use. Cost $80 for rings up to $300 for the TRX.

Medicine Ball(s) – These are some of our favourite pieces of equipment. From the intense wall ball shot made famous by Crossfit to throws, torso twist passes, overhead drops, deadlifts and cleans the medicine ball can be used for a long list of exercises. We prefer the larger soft medicine balls but any would work, I would recommend a heavier one at about the 15-20lb mark or if two were an option I would have a 5-8lb and a 15-20lb. Cost ranges from $30-$100 each.

I feel that these items alone would be more than enough for a basic home gym. The cost is low, the variety and function is high and very little workout space is required. In fact those travelling to work could easily take these items with them to workout while away. (In that case I recommend the TRX over the rings as I think it has a door mount system available for those on the go.)

To help you out posted below are some basic instructional videos using the equipment listed above.

IMPORTANT NOTE: It should be noted the exercises displayed below are not necessarily beginner exercises. The selected exercises are an attempt to show that you could have a very complete and functional workout at home with very little equipment or space. There are a number of other options and it is highly recommended that you seek the guidance of a qualified trainer to learn the proper execution of all exercises (not just the ones displayed below) to ensure safety and the highest degree of effectiveness.

It`s hard to believe that in just six weeks from now I will leave everything familiar behind and embark on what will undoubtedly be one of the greatest adventures I`ve ever experienced. I will travel half way around the world, I will truly been an outsider, if that alone isn`t enough I will join a small team of committed individuals I`ve never met on a six day trek through jungle, desert, snow and ice. We will walk 100 kilometres, experience a 50 degree temperature change and climb to nearly 6000 metres. A daunting task for a guy who hasn`t slept in a tent for nearly a decade, never been in a sleeping bag below zero, and has no idea what it`s like to hike for miles or what oxygen deprivation is like. To say that I am intimidated by this coming experience and uncomfortable about not knowing what to expect is an understatement. Those fears however, pale in comparison to what it must be like to live each day with real fears of death and disease from things like typhoid, cholera, and E. Coli. These forms of illness are practically unimaginable for you and I. Or to think of how laborious it must be to carry water for miles every day for your family. Maybe on summit day the effects of high elevation will allow me to relate as I carry my 30lb, ergonomically designed to fit totally comfortable, day pack up those final steps, but then probably not really.

Looking forward to this view on March 1, 2010

On March 1, 2010 my adventure begins. As a member of a 30 person team I will trek up the slopes of mount Kilimanjaro, Africa`s tallest peak. Collectively we will face this challenge in tribute to those that live with real fears and even more real daily challenges to maintain the most basic quality of life. Hopefully by now you are both fascinated and curious why myself, and 29 others like me, would travel half way around the globe to participate in something they never dreamed of doing. As it was with that same curiosity that One-to-1 Fitness client and local climb participant Glenn Moore inspired me to join this adventure and raised my awareness to an organization called The Water School. 

The Water School is a Canadian based organization that has a mission to share a very amazingly simple, inexpensive, and practical method of providing safe, clean water for the developing world. SODIS is a method of solar disinfection that requires only a simple plastic bottle, a piece of tin and some sunshine. Simple items that we throw in the garbage every single day can completely change the life of 100s, 1000s, likely millions. Living in Red Deer it`s difficult to imagine having to walk to Innisfail to fetch a pail of hopefully clean drinking water from a basic well each day, in fact just imagine going 24 hours without being able to turn on a faucet of any kind or flush a toilet, our way of life would seemingly cease to exist. If you are as interested as I was to know more about The Water School and SODIS visit www.thewaterschool.org. If you would like to know more about our Kilimanjaro climb or sponsor me in this crazy adventure please visit www.kili2010.com/cabel-mcelderry. 

See for yourself how we`ve been training for Kilimanjaro thanks to One-to-1 Fitness trainer Josh Neufeld. Kilimanjaro Training Program 

I challenge you… 

…to count how many times you turn on the faucet or flush a toilet in 24 hours. 

…I challenge you to count how many times you actively worry about dangerous bacteria or pathogens in any beverage you consume tomorrow. 

Do you think we take clean water for granted? I hope you’ll support my fundraising efforts at www.kili2010.com/cabel-mcelderry

This will be a very popular event and space is limited, be sure to call or go online to register early.

When: February 16, 2010

Time: 7:30-9:30 PM

Where: One-to-1 Fitness – Group Exercise Room – 5580-45st

Cost: FREE

Space is limited, you may register online through our guest system or by calling 403-341-4041

Fred empowers passionate people around the world to be more effective in their professional and personal lives by creating a deeper sense of awareness.

Fred is considered an expert in human behavior.  He coaches, teaches and provides management consulting services to a broad range of organizations from start ups to some of the world’s largest organizations.

As a presenter, Fred’s unique approach combines vision with practical application, delivering a customized and personally tailored message to each audience member. This approach provides a compelling and practical message to audiences regardless of size and translates through to the programs he creates.

In addition to his popular course facilitation, Fred has written a Best Seller Book on the topic of Leadership.  This book titled “How the Top 5% Think! – Principles of Great Leaders” has been a tremendous success and has received rave reviews. 

Fred remains highly active in providing individuals with ongoing 1-on-1 coaching from goal setting to execution.

Fred has facilitated numerous workshops for employees of various companies including: Microsoft, Wells Fargo, BMW, Scotia Bank, Coca-Cola, Home Depot, CIBC, Royal Bank, North West Mutual Funds, Ceridian, Promotional Products Association, BMO Bank of Montreal, Genworth Financial, Hilton Hotels, Midas, Four Seasons Hotels and many more.

Fred Sarkari provides services to organizations internationally. For more information please feel free to visit www.fredsarkari.com or contact Fred Sarkari personally at fred@fredsarkari.com or by calling 1.800.742.2379.