He Knows Hard Work and Success

"This is my body. And I can do whatever I want to it. I can push it. Study it. Tweak it. Listen to it. Everybody wants to know what I'm on. What am I on? I'm on my bike busting my (!@#$%^&*) six hours a day. What are you on?"

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

“To all the cynics, I'm sorry for you, ... I'm sorry you can't believe in miracles. This is a great sporting event and hard work wins it.”

- Lance Armstrong

He's won SEVEN consecutive Tour De France races
Describes himself as "The most tested athlete in the world"
So far, nothing has been proven except:

He has a Vo2 Max of 83.3mLkg/min (average person has 40-50)
A RHR at 32 bpm (average person is 70-75)
His heart is 30% larger than average
Low lactate levels at below 6uL/kg. Most racers are at 12-20 Ul/kg This means he experiences less fatigue and quicker recover times.

P.S. He accomplished all of this after surviving cancer.

Pick a Cardio...Any Cardio

People do not like cardio. Let's face it. It's sweaty, tedious and can be hard. By now people know they can make their 15-45mins more enjoyable by listening to music, watching TV or people watching (tsk tsk) but I've noticed people seem to shy away from equipment they don't know. Using new equipment keeps your mind interested and your body guessing.

I wanted to explain each machine and also go over their basic functions so here we go-

Treadmill- Walk or run, this machine gives a great functional workout. See your sidewalk racing skills improve. Never miss a bus again. Okay really, the treadmill is awesome. Go faster, go slower or incline so steep you feel like Spiderman walking straight up the walls. Jogging burns a lot of calories (4.2 calories per lb of body weight/per hr) and there are many combinations of training to chose from like intervals, tempo runs etc. Start out by walking (2.4 calories per lb of body weight/per hr) and hold on to the bar in front of you or to your sides. There should also be a clip on a string. This is an emergency stopping device. Attach this to your clothes so if you fall down/off the machine will stop moving right away.

Elliptical- This seems to be the favourite of them all. Use your arms and legs, or just your legs, go forward or backward. The Elliptical has more to it than most probably know. The machine is designed to mimic the movement of running but without the impact on the knees. It also wins for calories burned (approx 800hr depending on weight) because you are using your arms and legs. Your heart and body absolutely love this. If you want to add extra arm work to your cardio session, pull the bars when you are pedalling forward (biceps) and push them (triceps) when you are going backward. Arm burning goodness. For more focus on the legs, bend your knees and stick your butt out, like you are going in to a squat and pedal hard. Owie!

Bike- I used to think that the bike was the lazy workout. I mean you're sitting down for cardio sake! Don't be mistaken though, because the bike is a hard cardio workout (2.7 calories per lb of body weight/per hr). Within minutes you feel the burn in your quads and butt. I actually lose my breath and sweat like a hog on these things too. You can take it up a notch and take a spinning class. Standing up, sitting down, being ordered to pedal harder and faster at the command of an instructor that hardly breaks a sweat while you're drowning in yours. It's tough! As for the recumbent bikes, I know they work great for gym members with balance difficulties but why are people reading "War and Peace" and looking so comfortable? I can almost picture a roaring fire in front of them.

Stairs/Stairclimber/Stairmaster- Ah the stairs. So neglected but so good for you. Not only will your actual stair climbing improve (no more panting just trying to get to your bedroom) but it really works your butt. I swear this machine sculpted my ass in to the fine specimen of a booty that I sport today. There's this myth that the stairs make your butt bigger. No, not working out makes your butt bigger. That and it's really hard. I don't think I ever got over level 7 of 20. It's one of those machines where at first you're standing up straight, towel draped over your shoulders, taking each step perfectly. Then by the end you are hunched over the machine, hugging it even and using the towel on the handles so you don't slip in your own sweat. Highly recommended.

Rowing- If your gym is lucky enough to have a rowing machine then by all means, use it! It burns a ton of calories (3.1 calories per lb of body weight/per hr), gives you a killer looking upper body and improves your heart like woah! Have you ever seen the physique of a pro rower? Who knew making a boat move could be so good for your bod? I find this machine so hard I can barely get through 15 minutes! It's challenging and you can really feel it the next day in your arms and back, like you were lifting.

Cardio Machine Basic Functions
All of the machines are different depending on where you go and their brand. Still, I find they all work similarly so here is some brief instruction on how to get the machines started.

People get stuck on the machines right away because you need to start moving on them for it to start up.

Once you get it going then the board should start flashing. This is where you pick a program. Pick what sounds good to you. The programs go by the intensity of the intervals and how much resistance it's going to put you on, to get your target HR. Beginners should start with fat burn while the more advanced enthusiasts should hit cardio or interval.

If you don't want a program there's usually a "Quick Start" button and then you're free to do your own workout.

Next it will ask you basic things like age and weight. This is to program how many calories you burn and the HR monitor's accuracy.

The HR monitor is the silver coloured panels on the machine's handles. If your machine is programed right it will adjust the tension in the machine so you're working out hard enough. If you aren't working out hard enough it will beep and pester you in to taking it up a notch. Also if you are working out too hard it will do you a favour and shut down:)

Most machines will have a 3-5 minute cool down at the end of a programmed workout. I suggest you complete the cool down before hopping off. It allows your body to ease it's way back in to a normal state by decreasing the HR.

There you have it, the cardiovascular machines! Go burn some calories!

Just Say NO...To Plateaus! Weight Lifting Edition

Breaking plateaus with mass building is a little bit more tricky than with cardio. There are more factors. This is probably the most common question I get asked in the gym.

When a client comes to me and asks why they have stopped putting on muscle, I ask them to go through this checklist before throwing in the towel.

1. Are you eating enough?

Think of it this way, there are two fitness goals. Losing weight and gaining mass. Throw toning, firming and whatever else out the window because it will do nothing but complicate things. If your goal is to lose weight you need to cut back on the munchies. When you are trying to gain weight you should be adding at least 500 calories to your menu each day. And no, not like a bag of chips. You are going to need at least 1 gram of protein per pound of body weight. So adding more lean protein to your diet (protein is the muscle's building block!) is what you need to do.

2. Are you preforming sets to failure?

The very idea of weight lifting, is that you are lifting until your muscle fibers are broken. Yes, you want to break yourself. This way when the muscle tissue grows back, it will be thicker and stronger to be able to handle the torture you put it through. To destroy your little muscle fibres, you need to lift to failure. This is when a personal trainer comes in handy. Remember, we don't want to hurt ourselves! One more time. You want to lift until you cannot lift another rep. Not until you think you can't do another but until you really REALLY can't! If you find yourself going over 10 reps that's a good sign you have become stronger and you need to add a bit more weight.

3. Set Amount and Order?

If you are trying to build muscle but you're still doing your straight set routine consisting of one exercise for each body part (which worked for about 6 weeks but not anymore) then you need to change it up by adding sets. It takes muscles a couple of sets to get a clue and realize blood is pumping to it. Start by adding a set to every large muscle group exercise in your routine.

Eventually you will want to break the body parts in to days (spit set routine) and stop doing full body workouts.

Example of a 3 day split routine:

Day 1 - Chest, Triceps, Delts, Abs
Day 2 - Back, Biceps, Traps, Forearms
Day 3 - Quad, Glutes, Hams, Calves

NOTE- Give more attention (sets) to bigger muscle groups like the chest and back. When you are pushing for chest exercises you are working your triceps and when pulling you are working your biceps. So if you are doing 3 sets for chest you should do 1 or 2 for triceps.

4. When was the last time you changed your routine?

Remember, your body needs to be surprised. So sticking with the same exercises, in the same order, with the same amount of weight is not going to get you very far. Your muscles are thinking "Rad! I did this workout 2 days ago. No problem" You should be changing your routine every 6 weeks or so for maximum results. Change exercise order, exercises, set amount, weight amount, rep amount etc. There are so many combinations. Hire a personal trainer to write an effective program for you or do some research online. Find a program that interests you.

5. Do you build muscle easily?

Unless you are using steroids (yuck) it takes time and (unfortunately genetics) to get ripped. Have you ever wondered why a lot of body builders are in their prime, winning competitions in their 30's? Well they have been lifting since they were 16. Changing your body takes time and dedication. If an person could look like Arnold in 6 weeks, North America wouldn't have the obesity epidemic on their hands.

Also genetics are a big factor. You should face the reality sooner than later that you might never have huge biceps or abs of steel. I'm not saying give up your hopes and dreams. What I'm saying that you shouldn't put unrealistic expectations on yourself. You just need to work harder than the easy gainers and be happy with your accomplishments.

These suggestions are a good start to seeing some muscle. Try these out but remember to take measurements too. I find a lot of people's body composition DOES change but since they see themselves everyday, they still see a runt in the mirror. When they have in fact, put on some quality muscle. There's no point in having goals if you aren't going to track them.

Happy Lifting!

The Marathon, Tour De France + Triathlon Workout

So you may not be ready yet for the famous endurance races but you CAN work a race's distance in to your own routine for fun, a way to track your weekly distance and to aim for a new personal best!

Let's say your goal is to run 5 miles/day. The marathon is 26.2 miles so you would reach the marathon distance on your sixth day.

Cyclist? Try the Tour De France workout. It's 1864miles (3000km). Hey, even the pros take 23 days to complete this one! Simply keep a notepad and record your distance after every bike ride. See how long it takes you to cover the Tour De France!

Do you swim too? Try the Triathlon work out. 2.4-mile (3.86kilometer) swim, 112 mi (180.2 km) bike ride, and a 26.2 mi (42.2 km) run.

Not only does this work to keep me motivated it also helps me appreciate what athletes are training for and how hard it really is!

Quick Quote

"It's not how fast you get there, but how long you stay. "

Patty Berg 1918-2006

Founding member and was the leading player of the LPGA

Fitness success isn't based on how much results you see in a six or twelve week program.
Fitness is a lifestyle change for life.

Just Say NO...To Plateaus! Cardio Edition

A fitness plateau is when your same old routine isn't showing results anymore. Or worse you're losing hard earned work by gaining weight or losing muscle. This happens because we are creatures of routine and habit. In addition to that, we don't like to be uncomfortable or hurt ourselves. Humans are beings of pleasure, not pain.

So we tend to go too easy on ourselves.

We see results because our body wants to be able to handle the work load we put it through. It improves to match the demand. When we adjust and get comfortable to a work out, the routine no longer shocks the body in to having to improve and adapt to the challenge.

Our bodies want us to be comfortable, but we can't let that happen.

When preforming cardio you need to surprise your body by changing the workouts time, intensity and type of equipment used.

Whether you do cardio twice a week or six, I find this cardio program to be highly effective:

Day 1- Easy Cardio. Pick a level that you are positive you can do for more than 30 minutes. Aim for 30-45 minutes at a steady pace. This work out style improves endurance.

Day 2- Hard Cardio- Vigorous effort for at least 15-20 minutes. If you can maintain the intensity for longer, go for it. The idea of this style is to strengthen your heart's ability to preform a tougher intensity and to burn as much calories, in as little time possible.

Day 3- Interval Training. This particular work out is great because you can change the combinations every time. Start with 1 minutes intense, 3 minutes easy then you can move on to 2 minutes intense, 2 easy or change it up entirely to 30 secs hard, 30 secs easy. There are hundreds of interval workouts. The idea of doing intervals is to train your heart to recover faster. This is also the BEST method to burn calories and lose weight.

Rotate this three day plan no matter how often you're working out and you will never plateau again.

Happy Training!

Health NUTS

Nuts are high in calories and fat but they are good for you. If you can manage not to overeat them, enjoy these health benefits:

• Reduces risk of heart disease
• Best source of plant-based protein
• Rich in fiber
• A source of Omega-3 (the good fats)
• Antioxidants such as Vitamin E and selenium
• Almonds and walnuts lower LDL cholesterol
• Contain a low glycemic index (GI)
• Provides magnesium which helps to maintain bone structure
• Contains chromium which ensures proper insulin function
• Contains zinc which promotes growth and wound healing
• Finally if you are watching your diet then nuts make an excellent healthy snack. On top of all of these nutritious benefits they are also very filling. Eat a small handful, approximately 6-10.

GO NUTS!

Try This- The Urban Hike

Most people, even those that don't enjoy exercising, like to walk. It's an easy, fun and affordable way to get and stay in shape.

Walking without a destination, just to hit a time goal can get boring. Something I love doing is to plan an "urban hike." Even though I've lived in the same city my whole life there are places I've never been to and attractions I've never seen. A day trip is a great outing for all of the adventurous, curious and creative people out there.

Equipment necessary: None

Cost: Nothing

• Pick a destination you have always wanted to explore. I live in Toronto so examples of places would be the Scarborough Bluffs, the Leslie Street Spit and the Toronto Islands.
• Travel solo or bring a friend
• Pack some water, lunch and a camera
• Bring a cell phone in case of an emergency
• Try walking at a brisk pace on and off until you reach your destination and then take your time to explore, take pictures, eat and rest.
• As an added fitness bonus, bring a Frisbee or ball. Play some sports while you visit.
• Then walk back home at a brisk pace.
• At the end of it all, reward yourself with a coffee or a Popsicle.

I usually plan my urban hikes to last 4-6 hours. I come home very well worked out, with a suntan and some great photos to remember the adventure by.

This is a great way to spend your weekend. You will be surprised at all of the things you'll see, from funny moments to rare wildlife. Not to mention the unexpected twists and turns that will come your way!

OR

Do this with your bicycle and go even farther!

Fitness Can Be Fun!

Quick Quote

"Whether you believe you can do a thing or not, you are right."

-Henry Ford

The Home-Gym You Never Knew You Had

A common misconception is that in order to get in to great shape, you need to have access to a gym or a ton of equipment.

Not True!

Here are a couple of things at home that you may never would have guessed could be doubled as gym equipment.

THE FLOOR

Gee, I hope everybody has a floor in their home. If you do, there's no excuse not to exercise!

Squats (wide, narrow, plies)

Lunges (including reverse)

Push ups (Wide hands for chest, hands closer together for triceps, on your knees or with legs far apart for beginners)

Crunches (hundreds of variations!)

burpees (memories of gym class anyone? This will get you sweating!)

lateral drills (side step back and forth, touch the floor at the wall and return to the other side)

jumping jacks (bend the elbows for better body control)

back extensions

leg raises (on your side, on your butt or on your hands and knees while pointing your foot toward the ceiling)

Bridges, planks + side planks

Punching + kicking

STAIRS

Step ups (Throw in a knee raise)

Push ups (hangs on steps to start, then try with your feet on!)

Dips for triceps

Calf raises

Simply doing "stair laps" in between sets is great cardio (try skipping steps for an additional challenge!)

Lunge off the step (back leg one stair up)

Once you get used to a basic home routine you can invest in minimal equipment. If you take any of these exercises and hold a medicine ball or a dumbbell you can quite easily make the exercises you have been doing quite harder and therefore, continue to progress.

A great, simple piece of equipment is a chin up bar. I know most readers are thinking "Yeeeah right Kaleena." but hear me out.

Put the bar low (approx 3-4 feet, like in the picture) and you can get underneath it, put your feet on the floor and use for assisted chin ups (palms facing) and pull ups (palms away)

Put the bar at the normal level (about 6 feet) and use it to do flexed arm-hangs, hanging knee and leg raises or even to swing back and forth using your core.

Of course there are the full chin ups, pull ups, mixed grip pull ups, crunches with your legs draped over the bar etc.

This piece of equipment is about $30 and gives you the best upper bod and core work out I have ever experienced!

Now what's your excuse? :)

How I Ran Away From Myself

Running changed my life. It opened my eyes (and body) to a world of determination, mental strength and fitness.

My whole life I was the stereotypical fat kid. Doing anything that involved physical effort made me laugh. Or if I didn’t have the energy for laughter, shift uncomfortably. I even had a “no run” rule where I wouldn’t run to save my life. This resulted in many missed buses, mostly. I was the archetype of the couch potato. The most perfect specimen of the lazy and unmotivated and well, you get my drift.

One Easter weekend after a couple of months trying to lose weight (again!) by diet changes and little workouts here and there (I had no idea what I was doing), I was feeling particularly energetic when I was challenged to a sprinting race. I accepted the offer (what was I thinking?) and off I went from the start-line. I made it about 10 whole feet before my weak atrophied legs collapsed from underneath my 50lb overweight frame. I probably slid across the pavement further than my legs carried me. Needless to say, I spent Easter dinner tending to my cuts and bruises. I have to say that no injury hurt more than my bruised ego. The embarrassment of my squishy self, writhing around on the pavement in front of my friends was too much to bear.

I decided that day I wanted to learn how to run. I started out on my Mom’s treadmill while watching daytime talk shows. I couldn’t maintain a jog for more than 30 seconds without becoming so winded that I needed to take a break at every commercial.

Somehow I managed to push beyond the de-motivation that coincides with being horrible at something and before I knew it I was jogging 1 minute, 2 minutes then 10 minutes. I’ll never forget when I ran 30 minutes for the first time and decided to keep going until my favourite CD finished. Exactly 42 minutes. I can’t even begin to describe the feelings of joy and the sense of accomplishment that comes from doing something you never dreamed possible.

That summer I ran my butt off. Looking back it was very Forest Gump-esq. I’d run to the store, I ran to work. I dreamt, ate, thought and lived to run. My newfound hobby was filled with so many gains. I gained a drive I had never had before to follow through on the things I started. I gained admiration from friends and family who were surprised that I was achieving what I’d set out to do, and proud of me for trying.

Running only made me lose one thing, my extra weight. That summer was the summer of buying new clothes. It seemed like every couple of weeks my clothes were too loose. The pounds were melting away as quickly as the tub of ice cream I had been neglecting since I started this endeavour four months prior.

That’s a happy ending in itself but the story doesn’t end here! Losing weight, gaining confidence and buying new clothes wasn’t enough for this girl that once swore to a life of sloth. I wanted to run a race. I wanted a challenge. I chose the 10k.
If someone told me all those years ago I’d run a 10k I’d be laughing too hard to even try. Not only did I run that race but I surprised myself by how well I ran it. My one and only goal was to finish. Did I finish? Yes. Did I stop once for a walking break? No, I did not! Did I finish in under an hour? I sure did folks. 6.2 miles, in less than 55 minutes! I exceeded my expectations of myself and realized that compared to my starting point, I was a good runner!

These days running is my favourite cardio workout, my hobby, my meditation and my driving force to keep me succeeding at what I do. It has opened doors for me. I finally found my path by starting a career in personal training. I love my job and can’t imagine how my life would be, or what I’d be doing these days if my success with running hadn’t inspired me to keep moving forward.

I have the outmost confidence that if I can do it, anybody can. I lost 50 lbs and I’m happy to say at 120 lbs with a 15% body fat I went from flab to fab in a year. I live now to help others realize that they have it in them to take what they truly want and make it happen. No matter how unrealistic, no matter how hard and no matter how many times you’ve tried before.

You can do this.

Now THIS is Fitness Motivation!

Did You Know?

If you have sex 3 times a week you'll burn an extra 7000 calories per year. That's the equivalent of jogging 1.4 miles/week and a loss of 2lbs!

10 Health Benefits of sex

1. Strengthens heart and reduces your risk of heart disease
2. Strengthens bones and muscles
3. Weight loss and overall fitness. A vigorous bout burns 200 calories. This is the equivalent to running 15 minutes on the treadmill!
4. Makes you look younger
5. Boosts the immune system
6. Reduces depression
7. Pain Relief. Sex CURES headaches!
8. Improves sense of smell
9. Improves memory and keeps the mind sharp
10. Helps you live longer

You Will Never Know...Unless you TRY!

"Never let the fear of striking out get in your way."

George Herman "Babe" Ruth