Training
- 1 on 1
$60 - $100/session

- small group training
(2,3,4 members) $70/$75/$80/session

- GROUP TRAINING "bootcamps"
(5+ members)$15/session


Optional, Encouraged, AND FREE!
- body fat analysis
- nutritional analysis, and guidance
- free use of smashtraining.blogspot.com

FOR INFORMATION ABOUT GETTING STARTED ON MAKING A HEALTHIER AND STRONGER YOU,

zchalmers@hotmail.com
(403)540-8028


* * * * * * * * * * * * * * * * * *

Monday/Wednesdays
*6:45pm - 7:45pm

Tuesdays/Thursdays
*5:30am - 6:30am
*6:30am - 7:30am
*6:15pm - 7:15pm

Fridays
*5:30 - 6:30am

Saturdays (drop in basis)
*9:00am - 10:00am

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Currently running sessions indoor
Athletic Innovations/Fit Zone
Unit 116 3442 - 118th Avenue SE
Calgary, Alberta
T2Z 3X1


*Indoor/Outdoor sessions begin April 05. Weather permitting.
Contact Zac for details.

*to start up a group in a time not listed above(minimum 5 members to start) , or any other enquiries, contact Zac.
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S*T*R*O*N*G M*I*N*D A*N*D S*T*R*O*N*G H*E*A*R*T

THE PROOF IS IN THE PUDDING.

The effectiveness of a food log depends on how you choose to use it. If I had an easy answer to improving your body composition I would be rich, and getting fat on a beach somewhere. All I can do is help with finding out what works for you.
Below is an example of how one person used a nutrition/training log to make some changes to her physique. I asked if I could share her result with everyone. Here is the breakdown on her nutrition and training habits, over a 7 month period.

on average:
*35-40 meals per week (minimum 5/day)
*3-4L water/day
*1-4 imbalanced meals/week (carbs, protein, fats)
*2-4 glasses of wine/week
*couple times waiting 4 hours to eat(instead of 2-3hrs)
*allowing for every few weeks to skip writing in the book
because of events like christmas, vegas weekend, birthday
parties… we will categorize that as "LIFE".

Training
*April 1, 2008 – june 2008 I was training 2x/week and was running 1-2x/week for 30-45min.
*June 2008 - I increased to 2-3x/week with a smash group.

- April,2008 – October,2008 (7months) – lost 1 pound

- October – March 2009(6months) –USING A FOOD LOG, training with smash group 3x/week, and running 1-3x/week on her treadmill. – LOST 8lbs OF FAT.

This person was relatively low in weight and body fat to begin with, which in turn makes it more difficult to lose body fat.

In the last 7 months a client’s weight and body composition has changed as follows:

oct/08
127lbs
20.6%

nov/08
125lbs
18.6%

jan/09
122lbs
18.4%

march/09
121lbs
16.8%

april/09
119lbs
16%
****
5/7 days of eating look like this:

CPF (grams of Carbs, Protein,Fat)
4:45am – protein/water 0,20,0
7:30am – oatmeal, dry curd, applesauce,cinnamon 40,20,5
9:30am – 2 hbeggs, orange, coffee 30,12,0
12:00pm- chicken, whole wheat wrap, green beans 30,20,10
14:30pm- tuna, 5WW crackers, latte 30,15,8
18:00pm- chicken, lentils, green beans 20,20,5
20:30pm- 1/4cup cottage cheese 0,10,3

roughly 140-150grams carbs, 117grams prot, 29grams fat
=600cal + 468cal + 261cal = 1329cals,… which is still low!
another 20grams of quality fat would bring the calories
up to 1509cals.

Fitness books, magazines, and websites can be excellent resources for improving your health and fitness, but nothing is the "end all" solution. Your health and fitness is a learning process that never really ends, unless your life -(emotions, home life, energy levels, work life, and social life) - never changes. Finding what works for you and the lifestyle you want is the key. The food log above took time to develop. It started out as an honest look at what she ate, and making modifications to it until it looked like the way it does.

More important to me than you losing weight as fast as possible, is helping you keep the weight off as long as possible.

The longer you keep it off, the longer it stays off.

The pictures below were taken in October 2008, and March 2009.