Spirit Fitness NewsLetters

Tuesday, January 31, 2012

Protein boosts Health

Boost for Health? 

Researchers Isolate Protein Linking Exercise to Health Benefits


A team led by researchers at Dana-Farber Cancer Institute has isolated a natural hormone from muscle cells that triggers some of the key health benefits of exercise. (Credit: © Imre Forgo / Fotolia)
 Jan. 11, 2012  — A team led by researchers at Dana-Farber Cancer Institute has isolated a natural hormone from muscle cells that triggers some of the key health benefits of exercise. They say the protein, which serves as a chemical messenger, is a highly promising candidate for development as a novel treatment for diabetes, obesity and perhaps other disorders, including cancer.
Bruce Spiegelman, PhD, a cell biologist at Dana-Farber, is senior author of the report, posted as an advanced online publication by the journal Nature. The first author is Pontus Bostroöm, MD, PhD, a postdoctoral fellow in the Spiegelman lab.
"It's exciting to find a natural substance connected to exercise that has such clear therapeutic potential," said Bostroöm.
Spiegelman dubbed the hormone "irisin," after Iris, a Greek messenger goddess. He said the discovery is an important first step in understanding the biological mechanisms that translate physical exercise into beneficial changes throughout the body, both in healthy people and in preventing or treating disease.
"There has been a feeling in the field that exercise 'talks to' various tissues in the body," said Spiegelman, a professor of cell biology at Harvard Medical School. "But the question has been, how?"
According to the report, the irisin hormone has direct and "powerful effects" on adipose, or fatty, tissue -- subcutaneous deposits of white fat that store excess calories and which contribute to obesity.
When irisin levels rise through exercise -- or, in this study, when irisin was injected into mice -- the hormone switches on genes that convert white fat into "good" brown fat. This is beneficial because brown fat burns off more excess calories than does exercise alone.
Only a small amount of brown fat is found in adults, but infants have more -- an evolutionary echo of how mammals keep themselves warm while hibernating. In the wake of findings by Spiegelman and others, there has been a surge of interest in the therapeutic possibilities of increasing brown fat in adults.
Along with stimulating brown fat development, irisin was shown to improve glucose tolerance, a key measure of metabolic health, in mice fed a high-fat diet.
The discovery won't allow people will be able to skip the gym and build muscles by taking irisin supplements, Spiegelman cautioned, because the hormone doesn't appear to make muscles stronger. Experiments showed that irisin levels increase as a result of repeated bouts of prolonged exercise, but not during short-term muscle activity.
The Dana-Farber team identified irisin in a search for genes and proteins regulated by a master metabolic regulator, called PGC1-alpha, that is turned on by exercise. Spiegelman's group had discovered PGC1-alpha in previous research.
Bostroöm said the hunt for molecular targets of increased PGC1-alpha activity ultimately pinpointed irisin, which turned out to be located within the outer membrane of muscle cells. This discovery ran counter to other scientists' contentions that such a protein would reside in the cell's nucleus.
To test whether increasing irisin alone could mimic exercise benefits, the scientists injected modest amounts into sedentary mice that were obese and pre-diabetic.
With 10 days of treatment, the mice had better control of blood sugar and insulin levels -- in effect, preventing the onset of diabetes -- and lost a small amount of weight. Although the weight loss was small, Spiegelman said that the hormone may have a greater effect when given for longer periods.
There were no signs of toxicity or side effects, which was predicted since the researchers limited the increase of irisin to levels typically caused by exercise.
In part because it is a natural substance and because the mouse and human forms of the protein are identical, Spiegelman said it should be possible to move an irisin-based drug rapidly into clinical testing -- perhaps within two years.
The irisin discovery has been licensed by Dana-Farber exclusively to Ember Therapeutics for drug development. Ember is a Boston-based startup co-founded by Spiegelman and scientists at the Joslin Diabetes Center and the Scripps Research Institute in Florida.
The scientists said their findings merely scratch the surface of irisin's multiple effects. They are continuing to explore the hormone's possible benefits in metabolic diseases like diabetes, insulin resistance, and obesity, which constitute a growing epidemic around the world, as well as neurodegenerative illnesses like Parkinson's disease.
Spiegelman added that as growing evidence implicates obesity and physical inactivity in cancer development, it's conceivable irisin-based drugs may have value in prevention and treatment of the disease.
Other authors, in addition to Spiegelman and Boström, are from Dana-Farber; Harvard Medical School; Brigham and Women's Hospital; University of California at San Francisco; Universita Politecnica delle Marche, Ancona, Italy; Odense University Hospital, Denmark; and LakePharma, Belmont, Calif.
The National Institutes of Health funded the research.

Friday, December 11, 2009

December 2009

Spirit Fitness

Give the gift of Health

Spirit Fitness gift certificates available for the holiday season.

December online Special:
Save $100 20 Sessions for $1200

Contact us here for puchase or more info.
Tasty healthy appetizer for the holidays
Hummus
Hummus

2 cups of organic garbanzo beans (chickpeas).
1 tsp cumin (I haven't used this yet-didn't have any)
1/4 tahini (sesame butter)
1/3 cup lemon juice
2 Tbsp. olive oil or flaxseed oil
2 cloves of garlic, crushed
Paprika, sea salt and fresh parsley to taste (again I didn't have parsley)

Drain beans and reserve liquid. Blend beans with remaining ingredients. If mixture seems dry, add some of the reserved liquid slowly to the blender to make a smooth paste.

Yummy with raw veggies, pita toasted lightly or as a spread.
Do you suffer from Adrenal Fatigue?

What is Adrenal fatigue??

Check this out:
Thousands of people suffer from constant fatigue that is not relieved by rest and sleep. This is the main symptom of adrenal weakness or adrenal burnout syndrome. This article examines this extremely common syndrome - its causes, symptoms and the process of recovery of vibrant health by natural methods.

WHAT ARE THE ADRENAL GLANDS?

The adrenal glands are rounded, disc-shaped glands about 3-4 inches across. One sits atop each kidney, located on either side of your lower back, just above where the ribs end. You may at times feel a sensation of pressure in this area when under stress. However, muscular tension and other factors also commonly cause pain or a sensation of pressure in this area.
The adrenal glands are essential for life. They secrete a number of hormones that prepare our bodies to respond to stress.


Read the full article here
Step by step,
yes you can.


To Carb or not to carb...
carbs
One of, if not the biggest factor in how you look is your carb intake. Protein, carbs and fat all contain calories, but carbs have the biggest direct effect on your waistline (and how you feel).

From there, we can hash out that carbs can generally be divided into two categories: Starchy and Fibrous.

Starchy carbs being the "tasty, fattening" carbs. Bread, pasta, rice etc.. Starchy carbs generally taste good, and are extremely easy to over- eat.

Fibrous carbs are the "not-so-tasty, good for fat loss" carbs. Broccoli, spinach, lettuce, asparagus, etc...



All Carbs have their place, learn how your body responds to all kinds and work with your natural flow!

This is the time to enjoy family and friends, be true to yourself, honor those around you.

Remember you always have a choice at the parties, events, dinners, you can still enjoy and stay on a healthy track. Remember the average weight gain over the holidays is five pounds.

Not to fret, you enjoy, you love and you celebrate!

Now get in the gym and work yer butt so you can keep on track!

Enjoy the Christmas season and be safe!

Your Spirit Fitness Team.

Your Next 100 Days

This is YOUR year. Live with passion, ignite that fire from within. Join your next 100 days and watch your life transform quicker then you could even imagine.

Look at Kendra's results, she completely transformed her body, entered her first fitness competition and WON!! then holding her "Stage Shape" over a week later she competed again and placed top 3!

Yes you can do this!!

Look at Kendra's amazing results:

BEFORE:

Kendra before


AFTER:

kendra after


You 2 can have these results!!

There is no magic pill, it's hard work, determination, great training, and 80 percent of your success is done outside of the gym!

Realize you have to create the body you want from the inside out.

The best wealth is health!!

Start today!

Begin your next 100 days and live with passion!!!


GET STARTED NOW CLICK HERE
"My Next 100 Days group challenge begins Jan 16/10 Jan 16 100 day launch
Lunch Hour Boot Camp Blast
noon hour boot camp
Deepak Chopra coming soon! Deepak 2
Trust the process and apply unstoppable determination and perseverance and you will reach your goals!


Sincerely,

Rod & Brenda Coulter
Spirit Fitness


Thursday, May 8, 2008

May 2008

Spirit Fitness
in this issue
:: Training gone to the Dogs
:: Go Team Spirit!
:: Hello Neighbor
:: Personal Training


May is jam packed full of fun and adventure! We have lots happening this Month with our Showcase of the ARF fundraiser happening on the 24th of May from 8am to 4pm. Also this month on May 31 we welcome back to Calgary a Martial Arts hall of fame legend, Datu Kelly S. Worden sharing his blend of progressive martial arts under a system known as Natural Spirit International. Join us at Spirit Fitness for this dynamic event!

These events along with Yoga, Ultra fitness classes, Wedding Bootcamps, Executive training
and much more!

Enjoy your May!

Rod,Bren and the Crew at
Spirit Fitness
Training Gone to the Dogs

ARF Calgary Logo






Jo
in us at Spirit Fitness May 24th for the 1st annual Training Gone to the Dogs fundraiser for ARF the Animal Rescue Foundation.

We will have Celebrity Trainers, Television and radio personalities, Olympians, the Cardel BBQ Bus, Silent Auction and More!

Training will be all day with the following group classes:

9am- Ultra fitness boot camp
12pm- Belly Dance
1pm- Martial Arts
3pm- Yoga

Train for a great cause, 100% of all money raised will go to ARF.

Minimum Donation will be your regular training fee with no maximum amount of course ;)

There will also be a silent auction and you can leave a donation if you are unable to make the event.

We are still looking for donations for the Silent Auctions, also if you would like to be one of our Celebrity trainers that day, let us know!


Book your time with your trainer today, bring a friend/partner/wife/husband and try a new class, contact us to book in.
Vegetable Soup

Veg Soup at Spirit FitnessEat cold on hot days or enjoy hot soup to heal
the body from a cold.


-Chop up any veggies of your choice

-Tomato paste or tomato sauce (organic)
-add water or vegetable or chicken broth to desired consistency (if
using paste use more)
-herbs of choice (basil, garlic, oregano, tarragon, thyme, etc)
-simmer till veggies are el dante
~if you want carbs add in whole wheat pasta, barley, wild rice, etc)
~Jen likes it with Hemp Seeds sprinkled on top of your bowl

Can be frozen up to 3 months if packaged well. Lasts in fridge for
max. 7 days.

Thanks to Jen Gordon for this tasty treat, never underestimate the power of soup!

If you have any healthy recipes you would like to share please send them to us via
email here.

Well done Team Spirit!

Fame 2008 Leigh Astley Margaret Mackay-Ritchie




























Congratulations on the hard work and great dedication of training, cardio, clean eating,
posing, and competing on stage; Margaret Mackey-Ritchie, Leigh Astley, Gloria Mohninger, and Sheila Grennan. These ladies did amazing at the recent FAME 2008 Prairies in Calgary April 26th.

Leigh Astley: 4th Bikini model
(advances to level 3)
5th Fitness model open (advances to level 3)

Margaret Mackey-Ritchie:
6th Master fitness model (advances to level 3)
9th Open fitness model

Gloria Mohninger:
10th Fitness model open
5th Fitness model masters (advances to level 3)

Sheila Grennan:
2nd Masters figure (advances to level 3)
4th Muscle model -tall (advances to level 3)

Welcome to our new neighbors!

Wealth Street Calgary Logo

WealthStreet has just opened in it's new location right across the street from Spirit Fitness.

There are only two ways to make money: you either work for it or you let your money work for you. WEALTHSTREET has many opportunities waiting to get your money working hard for you.

red arrow
Contact WEALTHSTREET for all your investment needs.

7425 Macleod Tr. SW
403.258.1777
Professional 1on1 Personal Training

Rod and Bren Core Ex































We offer Professional, experienced training in a fun and safe environment. Let us guide you through the world of health and wellness as you discover that yes, you can do this and yes it really is easy.

At Spirit Fitness we love to teach our students and clients that they can in fact make these changes in their lives and become self-empowered, learning that it is a process that is simple to do and time proven.

Special pricing save on Personal Training Packages of 20.
Reg Price $75/individual session
Sale Price $65/session based on a 20 Session package.
BT on location at Spirit Fitness
May 21


Breakfast Television featuring Spirit Fitness








Watch BT on Wednesday May 21 as they are live on location at Spirit Fitness
Eighth Wonder Belly Dance

Beneath The Veil

Belly Dance event
Eighth Wonder Productions is thrilled to bring you our second annual
Beneath The Veil, an evening of Belly Dance.

The story begins as a young boy is tucked in to bed, but is soon
woken by the relentless comic antics of the Sandman. Together, they
enter a dream world unlike any other...

Featuring Eighth Wonder Student, Pro and 'Lil Dancers, Guest Dancers
from Daughters of the Nile, Indigo Arts and a breathtaking Fire
Performance, this show will also feature the world premiere of the
short film "Erosion- a sword dance"

Come enter our world...

June 27 and 28
8pm and 2:30 matinee
221-3708 for tickets

www.eighthwonder.ca


Datu worden in Calgary May 31 2008
Remember, be consistent, follow your nutrition, follow your training, take time to relax every day, you will find success in following these lil baby steps daily.


Sincerely,

Rod & Brenda Coulter

Spirit Fitness
Free Training
Print this coupon to receive a complementary training session, you can enjoy a Personal Training Session, group class- Yoga, Martial Arts or Boot Camp.

New clients only 1x use.
Offer Expires: June 15th 2008


Spirit Fitness | #105 7500 Macleod Trail SE | Calgary | alberta | T2H-0L9 | Canada

Saturday, April 12, 2008

March 2008

Spirit Fitness
Spirit Fitness March 2008 Newsletter


in this issue
:: The Next 100 Days
:: X-Fitness Group Classes
:: ARF Fundraiser
:: Yoga at SpiritFitness
:: The Quick Fix
:: Posing Clinic
:: Periodization Training


Welcome to Spring!

Time to get those cob webs cleaned up, shake off the dust and get things moving. Oil up the chain on that bike, find those runners that are buried in your hall closet.

Summer is close!


Cheers,

Rod & Bren
The Next 100 Days
Take the steps, allow the growth

Rod Coulter Head ShotCommit yourself to the next 100 days of your new life. Make little baby steps each day and watch as they transform your life.

Spend time each day visualizing the life you dream of having, as you make changes week to week and take small action steps your dreams will manifest into your reality.

Listen to that inner voice, use the guidance that is there for all of us.


Watch for the Next 100 Days Video series to support and guide you to your goals.
X-Fitness Mini-Group Classes/Boot Camps
Great alternative to fit every budget

Group ShotIt's giddy up and go time with these dynamic X-Treme mini-group classes. You will receive excellent individual attention with each class size maxing at 5. This class has a fusion of Martial Arts, plyometrics, Yoga, functional Strength and mental training and fat loss.

Price various with class size, see below.

2 people per session $50/session/person.
3 people per session $40/session/person.
4-5 people per session $30/session/person.
Training Gone to the dogs

Bandit Z-Bo and NekoJoin us at Spirit Fitness May 24th for the 1st annual Training Gone to the Dogs fundraiser for ARF the Animal Rescue Foundation.

We will have Celebrity Trainers, Television and radio personalities, Olympians, the Cardel BBQ Bus, Silent Auction and More!

Train for a great cause, 100% of all money raised will go to ARF.

Minimum Donation will be your regular training fee with no maximum amount of course ;)

There will also be a silent auction and you can leave a donation if you are unable to make the event.

We are still looking for donations for the Silent Auctions, also if you would like to be one of our Celebrity trainers that day, let us know!


Contact us to book in for this event
Yoga

Yoga At Spirit FitnessClassic Yoga classes, physical yoga practice, and relaxation.

What to Wear - Spirit Fitness does not have a formal dress code other than no jeans or outdoor footwear. We do recommend the following for yoga: Fitted T-shirt or tank top with comfortable pants and bare feet. Note: Class Sizes are limited to about 10.

Classic Yoga times:

Monday/Wednesday/Friday at Noon
Tuesday at 6:30-7:45
Sundays from 10-11:30

Register now

The Quick Fix
Shake your head and move your body

Reality Check
















It would seem that there has been a lot of talk about the magic pill. Take this magic pill and all your worries will leave you behind. Take this magic pill and you will loose 15lbs a week etc... Well the truth is for long term health and wellness, the magic pill is to move your body. Keep moving your body throughout your life and you will find yourself in a place of health, this along with sensible eating and a balance of inner peace through Yoga and Meditation.

Folks sorry to tell you but there is no magic pill, if you take "those" diet pills, those quick fixes, they will come back and bite you in the @#$. You will experience the Yo Yo effect and gain all the weight back plus more. I am sure you know of someone who has experienced this, possibly even yourself.

Get on track, do your research. There is a ton of information right at your fingertips. Consult professionals in the field of wellness.

Remember your Dad saying: "if it sounds too good to be true..." Well I don't know if yours ever said that, but mine sure did. Trust your instincts, and if you are in a place of despair and are feeling lost, reach out and realize you have help and support closer then you may think.

It may be scary to walk in the doors of a fitness facility, but much better those doors then the doors of a hospital.


By: Rod Coulter
Posing clinic with Mike Porter and Brenda Coulter.
Remember the judges can only judge what they can see!



Brenda Coulter at FAMEJoin Mike Porter and Brenda Coulter Saturday March 29th as they present proper Posing techniques.


Clinic runs 12pm to 2pm Saturday March 29th
Space is limited to 10 so book today!

Clinic cost: $60 plus GST

Register Now
Periodization Training
5 reps 5 sets



Arnold BenchTo keep our body changing we must change up our training regime.

Try this 5 reps 5 sets routine for 1 month and watch your strength and size explode.

Training days 3
Exercises:

Day 1: Set1 Set 2 Set 3 Set 4 Set 5

Flat Bench 5 reps each set with your weight increasing each set, you should max out your weight by set 4 and 5 and be only able to complete your 4th and 5th rep.
Squat: Same as bench for reps/sets
Cleans: Same 5reps 5 sets

Auxiliary Exercises:

Knee ups (use chin up bar)3 sets 12 reps each
Alt Dumbbell Curl 3 sets 12 reps

You are resting for 90 seconds between sets on the 5 set exercises and 1minute for the Auxiliary. Rest 2minutes between Each new exercise.

For Day 2 and 3 click here


Chicken Salad
Tasty, quick and Healthy!

Chicken Salad
This is one of our staples. We vary the ingredients slightly. Play with it, enjoy and have fun!

In a pan, fry up ground chicken using 1 tb sp of grapeseed oil, chili peppers, garlic, sea salt and pepper, season to taste.

In a large bowl, mix together (depending on how many people are eating of course) 2 large hand fulls of mixed spring greens, 1 yellow or orange pepper, 1/2 an avocado, 6 or 8 medium pitted dates chopped, 1/4 cup of roasted pine nuts (pan cook with sea salt), cherry tomatoes, 1/2 large cucumber, Feta cheese ( I like lots! ) croutons, toss all together and serve with your own homemade oil and vinegar dressing.

Dressing:

Mix to taste:

Extra Virgin olive oil, balsamic vinegar, Dijon mustard, garlic, shallots, salt and pepper,oregano, maple syrup.
Save on Session Packages

get it done
Make the commitment to your health, purchase 20 sessions and you will save $10 per session or $200!

Our Price: $65 per session

Thank you for your continued support. We truly love what we do and enjoy the fantastic results our clients experience.

Sincerely,

Rod & Brenda Coulter
Spirit Fitness


Mid Feb 2008

Spirit Fitness

This stuff is simple but sometimes can be hard to do, allow it to be easy, make those steps today!
Sometimes that task of getting out of bed and thinking about all you have to do in your day can be crazy, take the time to set your self up for the week, prep the food you need, be sure to get your cardio in, even if it means running the stairs in your office building. These simple steps will help carry you to success!

Check out the great desert/treat recipe we have this round, mmmm taste just like a fudge ice cream treat.
New Group class X-Fitness
Class size of 5
Group ShotNew boot camp style group classes, size is capped at max 5 people.

First Class Begins March 3rd.
Register now as size is capped 5 people per class

Classes are Mon/Wed/Fri at 10am and Tues/Thurs at 7pm and run for 1 hour

Cost: from $35 per session plus GST.

Enjoy the individual attention you will receive!

Register Now

Ladies Self Defense Class
Learn Practical self defense that works

Natural Spirit International Datu Kelly S. Worden
This Saturday February 23rd join us in a seminar that will teach you realistic, practical self defense. This system is simple to learn and very effective.


Benefits include:

  • Self Defense
  • Confidence
  • Enhanced Awareness
  • Propreoception Development

Class time: Saturday February 23rd 1pm-4pm
Cost: $75 plus GST this price includes a training tool

Register now


Personal Training
Professional training catered to your individual needs

Brenda Coulter (Kirkpatrick) Turning Back ShotWe offer Professional, experienced training in a fun and safe environment. Let us guide you through the world of health and wellness as you discover that yes, you can do this and yes it really is easy.
At Spirit Fitness we love to teach our students and clients that they can in fact make these changes in their lives and become self-empowered, learning that it is a process that is simple to do and time proven.
Special pricing save on Personal Training Packages of 20.
Reg Price $75/individual session
Sale Price $65/session based on a 20 Session package.




Get started now




Yoga

Yoga At Spirit FitnessClassic Yoga classes, physical yoga practice, and relaxation.

What to Wear - Spirit Fitness does not have a formal dress code other than no jeans or outdoor footwear. We do recommend the following for yoga: Fitted T-shirt or tank top with comfortable pants and bare feet. Note: Class Sizes are limited to 10.

Classic Yoga times: Mondays at 6:30-7:45 and new times begin soon!

New yoga times Beginning March 3rd at Noon, register now, class max is 10 and cost is $20 per class with a 1 month commitment.

Register now





Gift Certificates Available
Gift Certificate
Give the Gift of health, Gift Certificates available in all denominations and can be use for individual or group training.

Contact us
Now Hiring

get it done

Spirit Fitness is now hiring experienced trainers. Contact us by email or phone (403.455.3486) to book an appointment.

We are seeking professionals in the health and wellness fields. Both in Personal Training and Massage therapy.

If you yourself or you know of anyone that would be a perfect fit, let us know!
Quick Links...

Keep in touch with Spirit Fitness on
Spirit Fitness on facebook

Keep up to date with current and new classes.

Join in the discussion forums.
See new pictures and training videos.
Click here to Join or search for Spirit Fitness on facebook and join our group.

Ice Cream the healthier
way!

Protein Ice Cream

we recommend using all natural Whey or one of the two new Naturally Sweetened Protein powders that use Stevia instead of the 'bad' sweeteners.

1 cup raw egg whites

3 scoops of Whey

Blend and freeze in ice cube tray.

We keep them in ice cube trays to knew how much protein we are getting.

we get 16 cubes so 4 cubes is about 25-27 grams protein

add maple syrup and fruit!

Enjoy!