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Kalisthenix fitness blog is a collection of original articles written by Toronto based personal trainer Kaleena Lawless. The blog is a resource for Kaleena's clients and any fitness enthusiast that enjoys to read about fitness, nutrition and motivation for their own work outs. Kaleena is available for hire in Toronto, Ontario.
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July 9, 2009

Boyfriend/Girlfriend not in to Exercise like you are?

couples that exercise together, stay togetherIf you have a partner in your life, you also have a buddy for your workouts! Exercising with your significant other is a great bonding experience. It also makes you a more dynamic and productive pair. If you're the one in the relationship that loves fitness, but your partner does not, you can still workout as a team without pressure or boring the less fitness inclined partner.

Here are Three tips for encouraging your partner to exercise:

1. Don't drag him/her to the gym, find fun activities

The gym is the worst spot to be, if you're not a fan of exercise. Instead of suggesting traditional forms of fitness, suggest activities instead, that promote health and well being. A Saturday morning bike ride, taking martial arts classes together, or even going for a walk are great ways to get someone involved slowly. Without scaring them away with a big, muscle burning lifting session.

2. Compliment, Compliment, Compliment

If you manage to get your partner exercising regularly, help them to enjoy the benefits of their program by pointing out their new muscles, leaner waist line and defined glutes. Making the special person in your life feel good about their body is important regardless of the amount they exercise, but pointing out their progress in a way that makes them feel sexy and accomplished will have them working out more than you, in no time!

3. Don't be pushy, bossy, or a know it all.

If you have been exercising for years, but your partner never has, avoid the urge to run the show. It's acceptable to correct form here and there, or set the pace on a jog but the worst turn off, is having someone that doesn't allow you to experience fitness first hand. If your partner feels like they are slowing you down, or they feel bullied to do things your way, you won't have a workout buddy for long! If anything, ask your partner how your form looks or tell them to suggest a running route they may enjoy. Make your partner feel useful, needed, and equal.

Exercising together is fantastic. It keeps your workouts consistent, and together, any pair exercising will feel better mentally and physically. This will surely improve emotional and physical connections.

Exercise Together!




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July 7, 2009

Summer Treats that won't Break the Calorie Bank

healthy summer snacks by personal trainer torontoSummer is the time of year that we look forward to BBQs, picnics and lounging by the pool. It's also a time for cool desserts and sweet treats. If you are trying to lose or maintain your weight, don't worry about missing out on some of the best aspects of summer!

Try these three tips for snacking healthy in the summer:

1. Have your ice cream and eat it too.

Ice cream doesn't have to be a diet disaster. Gelato and sorbet, are low/no fat varieties made from milk instead of full fat cream. Don't want to skip the real ice cream? No problem! Just enjoy in moderation without the toppings. A single scoop in a cup or plain cone (sugar cones have a lot of empty calories)is satisfying and decadent, without being more fat calories than you should consume in a day.

2. Go for sweet, but healthy.

Fruit has a lot of natural sugar but nature's candy also brings anti-oxidants and fibre to the table. Fruit and frozen yogurt, or a low fat shortcake or tart, still gives you the filling, sweet dessert, without the extra exercise the following day.

3. Moderation is Key.

If you find yourself at a party, and you're being served cheesecake, nachos, pudding etc, I recommend not depriving yourself of the foods you love. Fitness and exercise isn't about giving up the food you enjoy, it's about controlling the amount you consume. So take a little of your favourites, and don't fret about your nutritional habits, when you're out having fun. If you've been working your butt off in the gym, you deserve it!

Have a Healthy, delicious summer!


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July 6, 2009

Monday Motivation - Hard Work

hard work quotes collected by kaleena lawless"I do not know anyone who has gotten to the top without hard work. That is the recipe. It will not always get you to the top, but it will get you pretty near."

-Margaret Thatcher

"I'm a great believer in luck and I find the harder I work, the more I have of it."
-Thomas Jefferson

"Hard work is the key to success, so work diligently on any project you undertake. If you truly want to be successful, be prepared to give up your leisure time and work past 5 PM and on weekends. Also, have faith in yourself. If you come up with a new idea that you believe in, don't allow other people to discourage you from pursuing it."
-Charles Lazarus

"We are what we repeatedly do. Excellence, then, is not an act, but a habit."
-Aristotle

"Striving for success without hard work is like trying to harvest where you haven't planted."
-David Bly


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July 4, 2009

Turn Those Flabs in to Abs. How to REALLY Work your Abs

turn flabs to abs by personal trainer in torontoAbdominal workouts can be made quick and effective by following these three guidelines:


1. Keep your Abs Tight Throughout the Repetitions.

A common mistake is not flexing your abs while preforming crunches. This is called "activating" the muscle group you are working with, and should be applied to any weight workout. By flexing your abs, you are using them to move your body, instead of overcompensating with the upper body, or hips. If you can do more than 20 crunches, you are not properly activating your abs, or the exercise is too easy.

2. Work your Abs Every Other Day or LESS

Think of the abs as you would any other muscle group. Just because the abdominals are smaller, doesn't mean they don't need adequate time to recover. Muscle strengthening involves a process of breaking down muscle fibers, and having them rebuild stronger and bigger. Without 48 hours rest, the muscle is being overworked and the routines become counterproductive. A five minute abdominal routine, every other day, is more than sufficient for a six pack program.

3. Use Stability Balls and Weights.

Going back to treating your abs like any other muscle group, when training you probably use body weight in combination with resistance. Do the same thing for your abs. Some routines should incorporate weights. A good example of this, is holding a 5-10lb weight on your chest.

Stability ball crunches are shown to be 20% more effective, if used properly. To perform a perfect stability ball crunch, position your body on the ball so the top of your head is pointed toward the floor. This means, the base of your low back is supported securely on ball, and your shoulders, and head are off the other side. You will notice, the crunch will not allow a great range of motion. This is because your upper body is acting as resistance. This crunch is extremely challenging, will work the entire midsection, and have you feeling the routine the next day.

Also remember to cut back on high carb meals, saturated fats and drink plenty of water for a flat stomach and a defined six pack.




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July 2, 2009

Red Beans and Couscous

red beans and couscous from bigoven.comThis recipe from Bigoven.com can be served as a main, or side. It's a perfect summer meal with its vibrant colours, and zesty flavour. This is an easy recipe. The whole process takes 20 minutes. Perfect for a busy evening!


Red Beans and Couscous

Ingredients

-1.5 cups of water or broth. (I use water with a tablespoon of vegetable broth but the original recipe suggests chicken broth)

-1/2 can diced tomatoes

-1/4 ts crushed red pepper

-1/4 ts basil

-1/4 ts oregano

-1 cup whole wheat couscous

-1/2 can of red beans (kidney beans)

-1 tbsp olive oil

-chopped green pepper

-1/8 cup parsley

-1 clove of garlic, minced

-1/2 cup chopped onion and celery (original recipe calls for 1 green onion and one celery rib. I buy a container of the two pre cut and mixed.)

Directions

1. Mix the first five ingredients together. Bring to a boil on medium- high heat.

2. Mix in couscous. Let stand 10 minutes. Fluff with fork.

3. Stir in remaining ingredients. Can be served hot or slightly chilled.

Serves 2-4




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June 30, 2009

What's Better, Yoga or Pilates?

what's better, yoga or pilates?Yoga and pilates are two totally different concepts but are regularly grouped together as a wellness or rehabilitation exercise. If you can't decide which discipline is best suited for your needs and goals, read my pro and cons list to help you choose the best option.

Yoga Pros:

-Has existed for 2000 years. It's tried and true!

-Offers many varied disciplines. Hatha is more relaxing while Ashtanga is very hard.

-Requires very little or no equipment.

-Improves flexibility and decreases stress.

-Great for muscle toning, core strength, carido, relaxation and meditation. A total package!

Cons:

-Some types of yoga (specifically Ashtanga and Bikram) are not good for beginners, people with existing injury, heart problems and obese persons.

-Some poses are hard on the joints.

-Inflexibility will be an obstacle for most types of yoga.

-Although yoga can be great for preventing low back pain it is not a rehabilitative exercise.

Pilates Pros:

-Developed as a rehabilitation exercise for World War 1 Veterans.

-Strengthens the core and other muscle groups more gently than strength training.

-Teaches body awareness and correct breathing techniques.

-Variety in classes, equipment and levels.

Cons:

-Most pilates exercises require equipment. This can be as simple as a foam roller to as big as a reformer. If you choose pilates as your main form of fitness, be prepared to invest money or go to classes as your primary method of practicing.

-Not a good cardio workout.

-If you have a background with weight training, you may find pilates too easy.

-Not recommended for advanced exercisers looking to lose weight or build muscle.

With a few pros and cons in each category you can see that yoga is best suited for people that want a hard workout, relaxation and even some spiritual elements incorporated in to their workouts. Pilates is fantastic for the older population, rehabilitation and injury prevention/recovery.

If you are still not sure, try a class of each. Most studios have a drop in rate or will even give you a free class so you can determine if it's right for you. Alternately hire a personal trainer that is certified in both, to show you a few exercises from each, and explain the concepts more thoroughly.

Both Yoga and pilates have their strong points. While they are very different, both offer wellness and better health. Try them out as a supplement to your existing weight and cardio program, or if you have not been exercising due to illness or injury but would like to get in shape.




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June 29, 2009

Monday Motivation - Perseverance

koi symbolize perseverance"Vitality shows in not only the ability to persist but the ability to start over."

-F. Scott Fitzgerald

"The road to success is dotted with many tempting parking places."
-Author Unknown

"The greatest oak was once a little nut who held its ground."
-Author Unknown

"Fall seven times, stand up eight."
-Japanese Proverb

"Most people never run far enough on their first wind to find out they've got a second."
-William James



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