Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.

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Here at Genesis we have two tanning beds. A high power lay-down and high power stand up. Keep that summer glow all year round or get that base down before your southern excursions.

Members of Genesis enjoy the luxury of our unlimited tanning package, purchased with any gym memberships in length of 3, 6 or 12 months have the option for an extra $30/month.

Come in and select from our wide range of discounted tanning lotions and goggles.

• Drop in $0.65c/min
• 50min-150min $0.55c/min
• 151-300min $0.45c/min
• Unlimited Monthly $50
• Unlimited 6 month $225
• Unlimited Year $400

Assorted tanning lotions, aftercare and goggles also available for purchase

Need Website Help? Check out our friends over at www.turnystudios.com and they'll take care of you like they did us!

What: Great 1 day only membership sales.

Where: Genesis Fitness 4922 49th st Across from the Legion

When: June 13th 9am-7pm

What: 1 Month Membership and 50 minutes of tanning for $80+gst

3 Month Membership for $150+gst

Buy a Regular 6 month membership and have your pick from a free whey gourmet protein tub or a starter size pre-workout supplement.

Great deals. Can’t wait to see those of you who make it out.

Need Website Help? Check out our friends over at www.turnystudios.com and they'll take care of you like they did us!

Need Website Help? Check out our friends over at www.turnystudios.com and they'll take care of you like they did us!

Portion Control

Most people struggle with this concept every day. How much do I eat of this, how much do I eat of that. The reality is you do need to watch what intake of specified food groups that you consume on a daily basis. Getting the appropriate amount of calories from each food group is what helps us with everything from weight control, sleeping patterns, athletic performance and as far as everyday simple life activities.

Yes, each person is going to be different. No two people are going to have the exact same calorie intake. The more active you are the more calories you’re going to need to consume. The more of a sedentary life style you live your going really have to watch your portion and calorie control.

The problem with portion control is that people have a tendency to eat whatever is put in front of them.  So when we see this mountain of food in front of us we’re basically brought up to eat it. Even with healthy foods this can lead to unwanted pounds.

So how do we do this? Here are some tips on how to take over our portion control. Most will agree with me that no one wants to weigh every meal. But while I’ve also found this to be a valuable tool, weighing your food gives you the ability to know portion sizes. You can take this tool where every you go, whether it be restaurants, weddings, xmas parties.

Now, some of you might feel hungry with these smaller meals. Ideally you want to be taking in 5-6 smaller meals a day consisting of around 350-600 calories per meal based upon your activity level. Eating less on a more frequent basis will help to keep our metabolism burning throughout the day which is obviously the key to success with dealing with weight loss and control. Adding in extra, nutrient rich veggies with help to control those urges to attack that second plate of food.

Here are some great tips to controlling your portions so you can cut the extra calories out but still eat some of the foods you enjoy.

1)      Most restaurants serving sizes and calorie counts are generally double what we think they are. With the added sugars, oils (fats) and seasonings, our healthy salad has turned into a meal fit for two. Ask for a takeout dish and save half your food for another time.

2)      Snacking late at night. We all love popcorn and chips late at night while relaxing on the couch. Usually these are the worst foods at the worst time we are consuming. Measure out a cup of your snack and leave the bag behind. We all know that bag is going to end up empty otherwise.

3)      Serving up your dinner plate at home. This can really change your portion control. Downsizing to a smaller plate or bowl can really change ones outlook on the portions of food we intake. Along with that, keeping your servings of food off the table. Most people will have the reaction to reach for that last piece of chicken if it’s right in front of us.

Along with our foods we must also remember the fluids we intake. Most of these contain unneeded, extra calories. Stick to drinking water as it aids in weight control and leaves you feeling fuller for much longer.

Any question or wanting more info on how to determine just what your portion sizes should be visit our website at genesis-fitness.ca and contact us today.

Need Website Help? Check out our friends over at www.turnystudios.com and they'll take care of you like they did us!

Mondays/Wednesdays
5:30-6:30pm
Beginning Monday March 12-May 16
No class March 26th and March 28th
No class April 9th and April 11th
Runs 8 weeks/16 sessions
$120.00

Tuesdays/Thursdays
7:00-8:00pm
Beginning Tuesday March 6-April 26
Runs 8 weeks/16 sessions
$120.00

Call Jamie at 846-0881 for any other infomation and to register
Please bring a mat and a set of handweights
Register early as classes fill quickly!!……

Need Website Help? Check out our friends over at www.turnystudios.com and they'll take care of you like they did us!

Okay, we all know that the quickest way to build muscle is to use progressive weight training. Progressive means that as soon as you get used to lifting a certain amount of weight, you add a little more. Over time, you’ll get stronger because your muscles adapt by getting larger to handle the added weight.

Our bodies adapt to whatever stress we regularly put it through. When you lift weights, what you’re doing is actually tearing the muscle tissue in a healthy way. When you eat the proper nutrition, mostly protein, they’ll actually repair themselves. In fact, they get stronger and bigger without lifting more weight.
As you continue to lift more weight, your muscles will keep adapting to this increased overload. So they get bigger.

But one thing you may not know, is, lifting weights actually causes muscle fiber damage. And this microscopic damage needs to heal properly if you’re going to gain any muscle.
There are type A and type B fibers in your muscles.

Let’s say the higher repetitions might tear the type B so heavier weights will tear them and bring them back stronger. Some people are fast switch and some people are slow switch.
Fast switch responds to high reps, mostly between 8-12 repetitions. Slow switch will respond to slower reps between 4 and 6.

Every body has a different buildup. Let’s say, for example, my bicep is 90% fast switch and 10% slow switch. I would need to do mainly high repetitions for my bicep.
You, on the other hand, might be 90% slow switch and 10% fast switch so the approach you would want to take is lower reps.

So, in order to build muscle mass, you first have to tear it slightly.
The degree of tearing is directly related to how hard and how long you exercise and what type of exercise you do. Movements in which muscles forcefully contract while they are lengthening will cause the most muscle growth.

These are called “eccentric” contractions, and they provide the resisting action of the muscle such as lowering weights and performing the downward movements in exercises.
When you get the proper nutrition, your body repairs this muscle tissue damage and makes it stronger, for the next time you have to handle this weight.

That’s why you have to first cause slight muscle damage, for new muscle mass to be built.

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In food science, a carbohydrate is any food source particularly rich in starch such as cereal, breads, pastas or sugars (ie-jam, fruit, desserts, candy and juices). Carbohydrates are broken down by the liver into glucose (blood sugar) Your body uses this sugar to fuel your cells, organs and tissue. Carbs used wisely can benefit one greatly.

There are basically two types of Carbohydrates, Simple and Complex. Simple carbs are simple sugars. You’ll find most simple carbs in such things as candy and icing. You can also find them in fruits and milks. It is best to receive your daily amount of simple sugars from fruits and milks as they are also rich in vitamins, fiber and important nutrients unlike chocolates and other sweets. When you eat simple sugars (fruits) they get absorbed into the bloodstream much quicker, and when this process goes to fast you’re likely to fell hungrier much quicker than eating complex carbs.

Complex carbs, these are your starches, such as rice, pasta, crackers, breads, vegetables and potatoes. There are also some bad complex carbs. These are called refined carbs. This is one that has been stripped of some of its nutrients. These include but are not limited to white rice, white flour and bread. That said you want to stay closer to whole grain products. They have not been stripped of any nutrients thus leaving you feeling much fuller from much less food.

Carbohydrates need to be balanced well in ones daily nutrition plans. Excessive use of carbs, with most individuals leads to weight gain, if they don’t lead an active life. For most people carbohydrates should come from about 35-45% of your daily calorie intake.

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