Fitness – Tips on Getting Fit & Losing Weight

A lot of people come in to the gym wanting to get fitter and lose some weight.  These are great goals and usually go hand in hand.  Here are a few tips to help you lose weight and increase your fitness.


What you eat and how much you eat are pivotal parts of a weight loss plan.  I am not talking about dieting, but having a healthy diet that you can maintain throughout your life.  Eating a well balanced nutritional diet will give your body all the energy and nutrients it needs to keep you going all day and help you sleep well at night.  Check out this link for some great nutrition advice.


Your metabolic rate is how much energy your body uses to keep you going.  As we age our metabolic rate slows down so we don’t need as much energy.  If you stay active you will raise your metabolic rate and burn more energy.  So staying active is the key.  If you are just starting out then start slow and build up your activities as you go. Walking is a great exercise to start with.  It is low impact  and can be done by almost anyone.  If you can, try and walk for at least half an hour. Our bodies do not burn fat right away so you need to keep active for a longer amount of time to get the optimum fat burning.

Fitness vs Fat Loss

Can you have one without the other?  Yes and no.  In order to increase you fitness level you need to challenge your body.  Walking is great for losing weight if you are unfit because it is low impact, but it will not greatly increase your fitness levels.  If you want to increase your fitness and burn fat try using interval training.  This involves combining a short high intensity exercise with a longer low intensity recovery one.  Here is some more info on setting up an interval workout

Including resistance exercise in your workout will also help raise your metabolic rate.  The more muscle you have the more efficient you body will be at burning energy.

Fitness and weight loss can seem complicated and confusing at times.  There are a million different opinions about these topics and a lot of them are great.  There is, however, some misinformation out there, so let me know if you have any questions or would like some help implementing some of these ideas.  Here at Fit 4 Life we want to be a fitness centre that helps you reach your goals in a safe and fun way.

Jason – Fit 4 Life Staff

Fitness – Workout at Home

Hey fitness friends!

This week is just a short note from me.  I wanted to share this awesome website link that my friend sent me a month or so ago.  Some of you may have seen or heard of Bob Harper on the American TV series “The Biggest Loser”.  He is a personal trainer who inspires me to go to the next level of fitness and is where I get some of my ideas for my K-fit classes.  I encourage you to come along and try these classes out.  See times below!

Bob has some daily challenges on his website which are quite fun to do in the comfort of your own home especially if its wet weather outside.  I particularly like his abs or lunges and squats combo challenges as I like to change things up from what I do!!!  So check out this website link today.  As Bob says…take charge of your own life.  Bob will motivate and train you to get into shape.  He totally ROCKS!!

K-fit times at Fit4Life are:

Mon 6-7pm

Thurs 6-7pm

K-fit lite

Wed 5:30-6pm

Have fun and hopefully I will see you down at Fit4Life so we can work out together!!

Kirstie – Fit 4 Life Staff

Fitness – How to increase strength and size

There is a magical thing called progressive overload.

The classic story to demonstrate this concept is the story of Milo of Croton.  Milo was a 6th century BC Greek wrestler. He once carried a four-year-old bull on his shoulders before slaughtering, roasting, and devouring it in one day. He was said to have achieved the feat of lifting the bull by starting with a newborn ox, and carrying it every day.  As the ox grew in size Milo’s body had to adapt to the extra weight.

Our bodies are designed to adapt to our circumstances.  As we lift heavier weights our muscles grow and become stronger.

It happens gradually. As we overload the muscles they adapt to the increased weight and grow stronger. By gradually overloading we produce stronger muscles, denser bone and stronger connective tissue.

If you want to talk about your program and how you improve feel free to stop by Fit 4 Life.

Jason – Fit 4 Life Staff

Keeping a Grip

One of the things I have been looking into lately is grip strength.  I had someone come into the gym who wanted to work on his grip strength and so I did some research and found some interesting stuff out there.

It doesn’t really matter how ballooning your biceps or chest are, if you don’t the strength in your hands and forearms you won’t be able to lift heavy weights.  There are a lot of interesting videos and write ups on the internet but here are a few I found with some useful information:


Jason – Fit 4 Life Fitness Instructor

Your Fortress

The night time can be harsh particularly when you are alone or lonely. In the past few months, there have been times where I haven’t been able to sleep because of things we are going through, or Jason has been away when we have received sad news, making it hard to survive the night. It is dark, quiet and still. It is a feeling you don’t forget. (As Good Friday approaches, I wonder too, how intensely alone Christ felt that evening, when he was praying on the Mt of Olives before he was betrayed- Luke 22:42.)

It is especially in light of these situations that I think of Psalm 91, as it has been a comfort in the moments when I have felt afraid or vulnerable. It reminds me that God is my refuge and my fortress. He is also my shelter and my dwelling place. He rescues me and protects me. I can rest in His great shadow.

Maybe it is because the psalmist uses such familiar terms relating to physical cover that I like, I’m not sure, but these words of God’s protection and presence have been priceless to me as I have read it over and over in the past two years, when fear has seemed overwhelming. I was initially challenged to read it once every day for a month, and from there, I have come back to this psalm repeatedly.

If you are going through a lonely time too, I hope you find some rest in God’s word. (If you are like me, I still often seem to forget that the Bible is the best place to go to first.) I encourage you to read Psalm 91 over and over too, so maybe you will remember it at times when you need it most. Here’s the link to that passage if you want to have a read.

Sarah – Fit 4 Life Staff