How Many Hours Do You Workout In A Week?

My poll for this month asked "How many hours do you workout in a week?"

As for myself I figure on average, I exercise approximately 10-15 hours in a week. This includes running, cycling, walking, weight lifting and the odd yoga class or swim.

The results of the poll tied at 3-4 hours and 5-10, with 4-5 coming in third. So it's safe to assume that most of you fitness junkies out there are either getting started or exercise fairly regularly, as a hobby.

What I'm really interested in, is the one participant that exercises over 15 hours a week! I'm curious to know what you are training for!?!

According the Health Canada's Public Health Agency of Canada everybody should be getting 60 minutes of accumulated activity per day. Ten minutes here and there adds up quickly. That's 7 hours of activity a week.

The site also has some great tips on how to become more active and how to help get your community involved in active living as well.

Live Active!

Subscribe to Kalisthenix Fitness Blog by Email

Five Easy Ways To Make Your Diet Healthier

Trying to start eating right, can seem overwhelming at first. Chances are, you don't want to give up the food you are used to. In addition to starting an exercise program, too much change at once can be demotivating.

Here are Five EASY ways to change your eating habits.

1. If you eat pasta or rice more than two times a week switch to whole wheat or multi grain and reduce portions. Work on reducing the frequency and adding in a wider variety of meals after you get used to the first couple of changes.

2. A tip that really worked for me is to keep the same foods but go for low and non fat versions instead. This can be done for foods such milk, cheese, olive oil and peanut butter.

3. Switch to healthier versions of fatty foods such as butter to margarine, ice cream to frozen yogurt and potato chips to flavoured rice cakes.

4. Instead of going out to a restaurant once a week, make that the night you try making something new and exciting. Make it an occasion to look forward to by setting up outside with some candles or inviting friends over to enjoy with you. Changing your lifestyle is by no means a punishment for years of bad eating! So make it as enjoyable as possible!

5. Cut out high carb snacks like granola bars, muffins and bagels and switch foods with lower carbs and higher protein, such as hummus with vegetables, vegetables with a low fat dip and cold bean salad.

Making little changes ensures the transition is an easy one. Change is hard but by testing the waters, you can get a taste for how wonderful you can potentially feel and how easy it really s to eat healthy and improve your quality of life.

Eat Well!

Subscribe to Kalsthenix Fitness Blog by Email

Five Important Weight Lifting Techniques

Weight lifting technique is extremely important and there is a lot to know. Its an ongoing learning process that takes years to perfect. Even still, there are at least five incredibly important techniques that everybody should know right away.

Five Important Weight Lifting Techniques

1. Bend Your Knees. When you are lifting in a standing or lying down position you should always bend your knees slightly to take pressure off of the low back. This is also called "keeping the knees soft" because it's not much of a bend. It's more about not locking your knees than anything else.

Common exercises for this technique are standing shoulder press and dumbbell curls, floor crunches and chest press. *Note- While performing a bench press (on a weight bench)your feet should be on the floor or the supports provided if your feet don't reach the floor. The only time you should bend your knees and put your feet on the bench is if you are lifting very light and experience current back problems. Otherwise you risk losing your balance and toppling off the bench while holding weights. Not very safe!

2. Don't Push With Your Wrists. A common mistake is using your wrists to do all of the work. I see this mostly with bench and shoulder presses. When you lift, you want to focus on using the muscle you want to work, definitely not your poor wrists. You will know if you are making this mistake if your wrists seem to collapse under the weight and your palms face upward or toward the dumbbell. When performing lifts correctly, your wrists should be straight and in line with your arms. Your palms should be facing the same direction as the under side of your forearm.

3. Breathe. This is a common one. Read here for more detail about breathing technique. Holding your breath raises your blood pressure and puts you at risk for various acute and chronic conditions. Always remember to exhale on exertion. This means, exhale during the hard part, or the lift and inhale on your way back to starting position. If this is too hard in the beginning, just remember to breathe!

4. Don't swing the weights. If you are swinging, you are lifting too heavy. Either drop the weight before your next set, or start with a heavier weight and when you start swinging, switch to a lighter weight to finish. Swinging weights takes the focus off of the muscle you are trying to isolate and puts a lot of pressure on bones, ligaments and areas you do not want to work hard, like your rotator cuff.

5. Start from bigger muscle groups to smallest. Starting with larger muscle groups is the correct way to organize your lifting program. Starting with bigger muscles helps to warm up the smaller ones. Also, the larger muscle groups need more energy and should be performed at the beginning of the session. Bigger muscles are the glutes, chest and back. Smaller muscles are the calves, biceps, triceps and shoulders.

Weight lifting is one of the best ways to tone your body for a fit and healthy appearance. Not only does it make you look and feel fabulous but it strengthens bones and ligaments and improves balance and co-ordination.

Lift with proper technique to reduce the risk of injury so you get the most out of your workouts.

Lift Safe!

Practice Makes Perfect

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

When anybody starts from the ground up, it's hard work.

Nobody jumps off the sofa after years of being a couch potato and discovers s/he is stronger, faster and more motivated than ever before! It's tough starting out but hey, practice makes perfect.

Don't use inability as an excuse to not exercise. Improving is the whole point! Besides I can guarantee, that it gets easier very quickly!

Subscribe to Kalisthenix Fitness Blog by Email

This Is Why You Should NEVER Take Steroids

Reading This BBC Article is disturbing enough, but the pictures are just horrific.

Basically a young guy (21) from Germany was taking steroids. Steroids cause acne in almost all users. It's basically like putting your body through puberty again.

However the acne that appeared on his chest ulcerated This caused huge sores leading to permanent scarring to such a damaging degree, that it's possible he won't even be able to exercise anymore. Not only that but it lowered his sperm count and shrunk his testicles. How sexy!

So why did he not stop taking the steroids? Well, he was afraid he'd lose his "hard earned" muscle mass. Yeah, because chest acne and no testes are a much better look!

Don't ever take steroids. It's not worth the permanent damage and psychological dependency.

Just Say No!

Eat Eggs!

Eggs have a bad reputation for being high in fat and cholesterol when really, they are extremely nutritious. Not to mention delicious.

Ten Benefits Of Eating Eggs

1. Eggs are good for your eyes. They lower risk of developing cataracts and prevent macular degeneration, which causes blindness in old age.

2. One egg contains 6 grams of protein, which is great for any fitness diet.

3. Eggs contain all 9 essential amino acids.

4. Regular consumption of eggs helps to prevent heart disease, strokes and blood clots.

5. Eggs are not only not bad for cholesterol levels, they can actually improve it. An egg contains 5 grams of fat but only 1.5 grams of that fat is saturated. Bad cholesterol is caused mostly by saturated fats, not dietary cholesterol. Most of the egg's fat actually contains healthy fats.

6. Eggs improve the condition of hair and skin due to high sulfur content and wide variety of vitamins and minerals. Especially vitamin B12.

7. Eggs are one of the only types of food that contains naturally occurring vitamin D, which is usually absorbed through getting some sun.

8. Women who consume at least 6 eggs per week, reduce the risk of breast cancer by an amazing 44%

9. Eggs are a low calorie food at approximately 70 calories per an egg.

10. Eggs are incredibly versatile and can be made in to various dishes or enjoyed on their own, prepared in various ways.

If you are looking for only the high protein content of an egg, it is possible to buy egg whites only, which is high in lean protein and low in fat. Of course, all the nutrition comes from the yolk so for the most part, it's better to add a few healthy fat calories in to your meal for the nutritious benefits of the egg.

Eat Eggs!

The Five Rules for Seeing Results

People try many different things to get in to shape. Different things work for different people. However, there are certain factors that remain the same throughout any diet and fitness program.

Here are FIVE rules for Seeing Results

1. Remain Consistent. You will never see results if your workout schedule is erratic. If you keep up with your routine at a minimum of twice a week you will see results in 4-6 weeks. If you only exercise once a week or once every other week, you will definitely become healthier but you wont see the results you want.

2. Match Your Diet To Your Goals. If you want to lose weight, reduce calories. Planning to run a marathon? Increase complex carbohydrates. Looking to build muscle? Increase lean protein. The diet goes hand in hand with the fitness program.

3. Challenge Yourself. No matter what the goal, results come from pushing yourself enough to promote change. You won't lose weight by walking at a leisure pace and you won't build muscle if you are lifting so light, you don't even sweat. Don't waste a workout by going easy. If you don't have the energy, wait another day. Or until you are ready to give it your all.

4. Don't Take Any Shortcuts. If you want lasting results pills, potions and drugs will not help you maintain progress. You may notice changes in your body but as soon as you stop taking the supplement your body will go right back to where it started. Considering most supplements are not government approved the only thing you may get out of it is illness or dependency.

5. Don't Give Up. If you are working hard and watching you diet you will see results. Sometimes it takes longer to see progress than other people. Results depend on factors such as age, gender, goals and activity levels prior to the start of the program. No matter what, you are doing a great thing for yourself. Keep going and never give up.

Seeing results from your fitness and diet program is not very hard if you keep at it, eat right and perform effective routines. If you find your results have plateaued, don't hesitate to hire a personal trainer that can help you work through the obstacles and design a program that will push you past whatever is stopping your results from happening.

Good Luck!

Sex is Heart Healthy

Here's another reason to spend a Sunday in, under the sheets...As if we need one!

Researchers from the University of Bristol and Queens University of Belfast, in Ireland conducted a study using 2500 men aged 45-59, for a span of 10 years.

The results indicated that men who orgasm 3 times or more per week were 50% less likely to die from coronary heart disease.

The study also confirmed that post menopausal women also reduce the risk of heart disease by engaging in sexual activity at least three times a week.

The finding also suggest that sex can be used to prevent heart attacks and strokes.

So what are you waiting for?

Five Guidelines For Exercise During Pregnancy

All women should exercise during their pregnancy. Not only does it keep baby weight down, it prepares the Mom to be for an easier labour and strengthens muscles for post natal recovery.

Expecting mothers should play it safe by hiring a personal trainer that specializes in post and pre natal care, to ensure the safety of themselves and their baby.

Here are FIVE Guidelines for training during pregnancy that every Mom should know:

1. Perform crunches as you normal would before you hit the 20 week mark. Crunches are not only okay to do during pregnancy, they are extremely beneficial. By continuing with your ab routine you are strengthening an area that undergoes stress during labour. Having strong abs makes delivery and recovery much easier on both Mom and baby.

2. Perform crunches after 20 weeks seated or on your side. You should not be on your back after 20 weeks. It decreases blood flow to the womb. Hire a pre/post natal personal trainer to instruct proper crunch technique for after five months of pregnancy.

3. Reduce weight and increase reps to strengthen connective tissues and ligaments. When you become pregnant, it's not advisable to increase weight intensity, especially if you did not exercise prior to getting pregnant. As pregnancy progresses and joints become more loose, you will want to strengthen more than the major muscle groups to ensure that everything is strong and ready to deal with the physical demands of pregnancy and labour.

4. Use free weights instead of machines. Using dumbbells also helps to strengthen the core and the smaller muscle groups. It also helps to improve balance which will be necessary once the larger tummy throws off your centre of gravity. Always use free weights over machines to get more out of your workouts.

5. After 20 weeks, switch to exercises on your side. Any exercise you were performing before 20 weeks on your back, now has to be done of your side. You can still get an excellent and challenging full body workout lying down. Hire a pre/post natal personal trainer to teach you how to work out your whole body using exercises specifically designed for pregnancy, no matter what physical condition you are in.

Exercising during pregnancy helps you feel great and reduce pregnancy discomforts such as backache, cramping, sleeplessness and constipation. Remember to stay well hydrated and include a long stretch routine after your workouts.

Who knows? You may come out of pregnancy more fit than ever before!

Be A Fit Mom!

Try The Triathlon

If you like cardio and you train for more than just one discipline, consider racing in a triathlon.

The triathlon is an endurance competition consisting of swimming, cycling and running without rest.

Triathlons are a relatively new competition with its origins in France, then called "Les Trois Sports" in the 1920's-30's. The modern triathlon as we know them today, started in San Diego's Mission Bay in 1974. Even then it was a much shorter distance and meant as light hearted break, in between training for separate running, swimming and cycling events.

Triathlons vary in distance but the famous Ironman Triathlon consists of a 2.4 mile (3,6km) swim, 112 mile bike ride (180.2km) and a 26.2 mile marathon run (42.2km)

This distance is...Well, it's INSANE! Considering a marathon alone is impossible for most people out there, it's pretty incredible to think of these athletes completing the race and still being alive to talk about it. It takes them about 10-12 hours!

If you think that's nuts, the Ultraman Triathlon covers 320 miles. Wow!

If you know you can never complete an Ironman Triathlon don't despair, the races come in shorter distances. The Olympic race is 1.5k swim, 40k bike and 10k run and the rest of 'em are even shorter.

If you don't like one of the three components of the events they have other races with only two disciplines such as the Aquathlon, (leaves out the cycling) Aquabike (cuts out running) and the duathlon, which is running, cycling and running again.

If you are not ready to compete for real, try working out on your own, triathlon style. Bring your bike to a local pool and go for a swim. Then ride the bike home and run around the block a few times.

The Triathlon is a fun and challenging event to train for. If you make it across the finish line it has to be the most satisfying accomplishment in a fitness enthusiast's training career.

Try It!

A Great Way To Switch Up Your Routine

It seems like trainees consider themselves primarily weight lifters or cardio people. Even when you are a balanced fitness enthusiast most people favour one or the other.

A great way to change up your routine is to switch over to the more neglected method of training for a week or so, for an extra challenge.

If you have excellent cardio health, you will find yourself struggling with basic weight lifting exercises. If you are solely a weight lifter, you probably have a hard time getting up the stairs!

If you regularly do both cardiovascular and strength training try changing your activities. Instead of running, try swimming. If you regularly use dumbbells, try body strength exercises or kettlebells.

Change is necessary for physical results and conditioning progression. Forcing yourself in to trying new things, keeps the body guessing and the mind interested.

Change It Up!

Why Women Need To Increase The Weight That They Lift

I spent a lot of time working through out various women's only fitness facilities and there was one thing that remained consistent with most of the ladies I trained and counselled. They either didn't want to lift at all. Or they didn't want to lift too much out of fear of bulking up and adding weight on the scale.

Five Reasons Why Women Need To Increase The Weight They Lift

1. More weight equals more strength. I'm not saying lift the most you can, as that would be conflicting advice from my post from yesterday directed toward the men. What I'm saying is you need to progressively increase your weight. Honestly, a toddler can lift 5 lbs. My 13 year old sister can do 8lb bicep curls. You may not want to pull a car in the next strongman competition but strength is very useful in everyday life. It's nice to be able to carry home groceries, lift your baby out of the crib and hold your arm in the air for more than 2 minutes to screw in a light bulb.

2. Lifting weight adds bone density. Women are prone to osteoporosis. Weight lifting increases bone density. If you want to be able to walk down the stairs without breaking your hip in the future, then you need to lift weights to prevent injuries in old age.

3. You wont "bulk up." Do you have any idea how long it takes to put on muscle? Most people are lucky if they can put on a 1lb in a month. And they're actually trying! It's hard to bulk up. Besides, the women I see with some muscle look GOOD! Muscle on women makes you look fit, not like Hulk Hogans twin sister.

4. Lifting weights helps you to lose weight. By increasing your weight and putting on a bit of muscle, you will burn more calories throughout the day. Lifting helps to speed your metabolism for longer periods after exercise than cardio. If you only do cardio you will look waify. Cardio and weights helps to develop a fit and healthy appearance, which is probably what you picture, when you think of your ideal physique.

5. The scale might go up initially but your body fat is going down. Muscle does weigh more than fat. I won't lie, the scale may go up a bit. You know what though, who cares? The scale goes up if you drink water. Are you going to stop drinking water? It's much more accurate to test progress by taking a body fat composition test and by taking tape measurements. The scale fluctuates too much to be trusted.

Women and men may have different fitness goals but in the end, the basic approach is the same. Change up your routine, lift some days with challenging weights and other day with lighter weights for endurance and fat burn. Work on strengthening bones, joints and ligaments and throw in some core stability exercises to improve overall performance.

Now Go Get Em!

Subscribe to Kalisthenix Fitness Blog by Email

Why Men Need To Decrease The Weight They Lift

I train men and see them weight training and it's obvious that strength is important to a lot of them. Strength is important no doubt about it, but ultimately we are all working out for ripped physiques.

It's crucial to change up a weight lifting routine for progressive results. If you are always lifting the maximum amount of weight you can handle for 10 reps, you won't get what you are looking for out of your program.

Five Reasons Why Men Should Decrease The Weight They Lift

1. When you lift heavy you tend to swing the weights. This "technique" only takes the focus away from the muscle you are trying to work. A good example of this is bicep curls. When you throw your weight in to every lift, you are using your back and shoulders and the biceps are no longer being isolated.

2. If you always lift fast and heavy, muscles don't tone. Instead of getting tight and toned muscles, too much of this technique creates big muscles, under fat. Without slow, lighter lifting in a full range of motion and circuit training the muscles never develop to their full potential.

3. Starting out too heavy causes injuries. If you have not worked out in ages and you are lifting more than you can handle, you are putting serious strain on bones, joints and ligaments. If you want a killer bod, you won't get one with a dislocated elbow or a sore back. Reduce weight and build strength before increasing intensity.

4. It's hard to progress without change. If you want strength progressions it's important to perform different workout routines. To lift a heavier weight for more reps you need endurance. So adding a program once a week where you drop the weight and increase the reps is very beneficial. Next time you exercise you will find you have the endurance for more reps with your usual weight and before you know it, you are able to increase strength and add weight.

5. Lighter weights are better for fat burn. For those muscles to show, you need cardio. Cardio doesn't mean you need to run on a treadmill. You can get the health benefits of a cardio machine by lifting lighter weights with less rest in between sets. Not only does this give your body the change it's craving but you get both the toning effect of weights and the heart health benefits of a good cardiovascular workout.

Interestingly enough, the most ripped guys I've seen in the gym don't care what people think of them, while they are performing bicep curls in a slow and controlled motion with 25lbs dumbbells. They look great, while the guys struggling to lift 40lbs don't. Obviously it's not about how much you can lift, but the results you are receiving from your workouts.

The ultimate goal is to get stronger while improving your physique. Sometimes, less is more in the end.

Tomorrow I'll pick on the girls with "Why Women Need To Increase The Weight They Lift."

Subscribe to Kalsthenix Fitness Blog by Email

Lose Weight By Getting To Know Yourself

The process of losing weight can be challenging. Human beings are creatures of habit and breaking bad cycles can be a true test of willpower and the desire to make changes within yourself.

The only way to break these habits is to know yourself and identify what triggers eating unhealthy and not exercising. Then find the solution and make the changes.

Examples of identifying bad habits and working toward change:

1. You get bored at night and eat a lot after dinner, while watching TV.

Once you figure out this is hurting progress you have identified the problem and you know that boredom triggers eating. There are many solutions to this habit.

-Have a book or notepad on your coffee table to keep your hands busy.

-Promise yourself you will do 5 minutes of exercise before eating. Sometimes after 25 push ups or 50 crunches, you don't want to eat anymore.

-If it's too hard, buy snack food that is really low in fat and calories (like rice cakes) until you can wean yourself off the night time eating.

2. You always promise yourself that you will exercise after work but it never happens.

In this case you want to exercise but are just too tired after a day at work. The problem could be that the time you are planning on exercising isn't working out for your lifestyle. The solution would be to try different times. Once you find a suiting time slot in your day, you won't just want to exercise, you will be.

If you don't have a willpower to get in to the habit of exercise (it is hard!) then hire a personal trainer until you can get in to your own routine without having the pressure of keeping an appointment.

3. You overeat when feeling stressed out.

Sometimes food is comforting and makes us feel good, temporarily. Instead of eating for a quick fix, replace this bad habit with more long term stress-relievers.

-Every time you feel anxious, practice breathing and meditative exercises for 5-10 minutes. It's amazing how such a little amount of time can positively impact your psyche for days at a time.

-Take a bath. Its a good time to relax, think things through and hey, you're not able to eat in there: P

-Exercise. Being stressed out is a great time to exercise. Running your butt off or lifting weights is a fantastic way to blow off steam. It's also known to clear the cobwebs and have you feeling fresh and new again.

Reaching weigh loss goals means that you have to be honest with yourself and learn to identify what triggers bad habits. Once you can pinpoint weaknesses, fixing them makes you not only a healthier person, but a stronger one.

Reach Your Goals!

Michael Phelps For Motivation

Canada finally put some medals under our belt, winning 3 from the time I went to bed Friday night until I put the TV on Saturday morning. It was a good way to start the day.

Okay so it's only 3. Compared to the U.S.A's nearly 60 and China nearing 50, it's not very thrilling but at least we don't have to hear the "I'm so happy to be here. I set a national record and did my best" speech.

As everyone knows, the big star of the games is American swimmer Michael Phelps, who has won 7/8 of the gold medals he's competing for. Not to mention a slew of world records! He's now tied with Mark Spitz, the star swimmer with the funny mustache, from the 70's.

*EDIT-I watched him win his 8th in the final relay last night. He now has won the most gold medals in the history of the modern olympics.

Phelps is really interesting. He trains 6 hours and eats 12000 calories a day. Enough food for 4-5 people and the training time of 5-6!

He's quoted as saying

"You can't put a limit on anything. The more you dream, the farther you get."

He has a good point. None of these athletes woke up, crawled out of bed and won a gold medal. They have been training, everyday for years. They put their all in to every practice, every competition, every qualification round etc. They work hard for what they have earned and they deserve it.

You get out, what you put in. Even though us "norms" will probably never make it to the Olympics we have to try out best and push ourselves during every workout to improve our confidence, condition and physique.

We might not be Olympians but we can believe in ourselves like one.

Go For it!

Are Sit-Ups Dangerous?

Exercises are usually more beneficial when you complete a full range of motion.

A good example of this would be a squat. Most people do a basic (or half) squat. This is when your heels stay on the floor and your knees do not go past your toes. The full squat is much harder because of the pressure on the knees and the importance of hip flexor flexibility.

When you start exercising it's always recommended that you perform half squats until body awareness improves and you're better conditioned for the exercise.

The sit-up is the same kind of thing. Sit ups have a bad reputation for being bad on the back, causing problems ranging from numbness to spinal damage. However, it's the sit-up you see athletes and the military performing. So whats the deal?

A full sit-up also requires hip flexor flexibility and requires a more perfected technique. When you do a sit-up, you need to lift your body off the floor in a very controlled motion, first with your upper and then lower spine.

Sit-ups can be risky for a beginner or for a personal trainer who responsible for a client's safety.

A crunch on the other hand is almost foolproof. You can do a crunch wrong and for the most part. it's just ineffective. The only thing you need to know about crunches, is that you shouldn't place your hands behind your head and push on your neck while raising to the crunch position.

A crunch doesn't work hip flexors as well as a sit-up, but I assume most exercisers are doing crunches and sit ups to strengthen their abs anyway. I can't say I've ever heard (in my entire career) a client say "I want to develop crazy strong/defined/muscular hip flexors!"

For training the abdominal region, crunches are just as effective as a sit up. The abs are worked during the first 30 degrees of the sit up and the hip flexors for the remaining 70. A crunch is just working the abs, and that's perfectly okay. You can work on hip flexor strength and flexibility during lower body training routines.

I think this is a case, where it's better to play it safe. I have hearing been hearing that sit-ups are dangerous for a long time and it can't be for no reason. Even the U.S. Armed Forces have eliminated sit-ups from their training program.

There are so many crunch variations, so get the most of them and if you still want to try sit ups, start very small (like 10-20 sit ups) and monitor how you feel at every step. During and after the exercise.

Play It Safe!

Muscle Imbalance in Right-Handed People

The first and most common observation new clients are surprised to discover, is their left arm is much weaker than their right.

This is very common. Right handed people don't have much reason to use their left hand in their daily activities. When they are not regularly working on maintaining strength, their left falls behind.

It's not just a strength issue. Most of the time it's very much about endurance as well. When trainees start their training, initially we work toward strength and endurance training with a 12-15 rep goal, always starting with the weaker arm. I've noticed most people can lift 1-6 reps with the same weight but then get fatigued much easier on their left side, for all arm exercises.

The good news is this problem corrects itself rather quickly. Once muscles wake up, the strength and endurance catches up within a few weeks. It can be frustrating in the beginning, knowing you can do so much more with your right but once things start to equal out, then strength training becomes more rewarding and enjoyable.

Funny enough, lefties don't have this problem. In a world made for right handed people, left handed folk have regularly use both right and left for daily activities.

It's rather easy to tell who is left handed and who is right, because we always start reps on our dominant side.

So don't worry about the muscle imbalance in the beginning. With a bit of persistence you will have arms that perform almost equally in a very short time.

Train Hard!

Why I Don't Recommend Body Building Diets

My training approach has always been about changing your lifestyle in a way that is permanent but easy to maintain.

When I used to work front desk at fitness clubs I would see personal trainers that had a bodybuilding past, recommending really unrealistic diets to their clients. Imagine, asking someone who hardly has the time or motivation to make it to their appointments, plan their meals a week in advance. Then separate it all in to portions, freeze the rest and carry a duffel bag filled with little Tupperware containers to work everyday.

When you are a bodybuilder and it's your job to reach 4% body fat then it's understandable to have a strict diet and try different things to get to the top.

The thing about bodybuilders, is that they have this rep as being the ultimate bearers of the perfect physique.

Take a minute to think about this; Bodybuilders look this way for about a month out of the year. The diets that use to achieve this, is not intended for long term results. Take a second to search Google for bodybuilding stats. You will notice that they have an off and on season weight. They are usually about 20-30lbs heavier for the rest of the year. It's only 2-3 months before competition that they go on these strict diets to shed the pounds.

Also, take this in to consideration; bodybuilders first concern is their muscle. It's about either putting on muscle or cutting fat. It's hardly ever about their health and well being. They will put themselves though awful side effects to win. If you are not planning on hitting the stage, why would you even consider doing this to yourself?

I believe that a personal trainer is likely to train and make suggestions based on their own fitness experiences. A former athlete is much more likely to train using plyometrics and a former dancer will be great at stretches and lower body strength routines.

As a "normal" person who lost weight and maintained it, I've never felt comfortable backing diets because I never used one myself. My "diet" I used while I was losing weight had very simple guidelines. All I did was cut out fast food, junk food and excessive eating. I kept my fat under 50 grams a day and my carbs under 200g. This worked for me very well and it is something I've been able to stick with (quite happily) for the last 5 years.

Bodybuilders swear by different things from carb cycling to no carbs to eating everything in sight. I'm not saying they don't work (well the donut diet is questionable) but for the average person wanting to look good naked, it all comes down to consistent workouts and watching what you eat. No fancy, scientific plans. Just good eating.

Changing your lifestyle should not give you headaches, muscle cramps, wicked cravings or make you feel terrible. Changing habits should be an easy and pleasant transition that makes you feel fantastic.

Subscribe to Kalisthenix Fitness Blog by Email

Traumatic Treadmill Experience

This post isn't meant to scare anybody away from ever using an electric treadmill. I just want to share my story as a warning to be alert and regularly test your machines for defects.

My treadmill is about 8 years old. It passed an inspection a couple of months ago. I'm the third owner and its previous owners are family. So I know they have been honest about its condition. Throughout its life it has not had any breakdowns or serious malfunctions.

Until this morning.

I put the machine on a 20 minute interval program. The way the program works is you set the highest speed you want to reach. In my case it was 7MPH. It starts 4MPH lower than the max speed, works its way up by increasing 1.0MPH every 3 minutes and then tapers back down.

I was 3 minutes away from finishing the program and walking a brisk 4.0. To be honest during the cool down phase I'm not as alert as when I know the speed is going to increase.

All of a sudden the belt flew out from underneath me. It took me a few seconds to realize it was speeding up abnormally fast. It quickly accelerated from 6.0 to 8.0 all the way up to max speed. My treadmill made horror stories like Stephen King's "Maximum Overdrive" come true!

When it happened I was caught off guard. If it were to happen again, I'd jump off before it became too fast to do so. What I did instead, was I held myself on to the bar, widened my stride and only allowed a toe at a time to graze the belt while I figured out what to do. Putting a foot down would be a mistake. The treadmill would throw my legs back and I'd risk landing on my face on to the speeding belt, or being tossed completely off. It's comparable to throwing yourself out of a moving car.

So now you must be thinking, "Why didn't you pull the safety-switch? Thing is, I did and it did NOTHING! The machine was possessed! The way it finally stopped was from hitting stop and pounding on the speed decrease until it slowed down to a humanly manageable speed.

You can imagine the kind of fear that puts in to a person. I was sweating profusely and felt seriously nauseated. I tried it out again, (off the machine of course) and it happened again! It only seemed to "fix" itself when I unplugged the machine for a few minutes.

Needless to say, I'm a little weirded out by this whole incident.

Until I figure out what went wrong it's back to outdoor or manual treadmill running for me and the clients who train at my home. No way am I risking mine, or anybody else's safety on the "dreadmill."

I've had other bad treadmill experiences (not on the one I have now) like getting shocked so bad, it turned my fingertips black. Or the treadill that would just...Stop. These freak occurrences have never stopped me. Everything has a slight risk. I'd say running outside is very dangerous in comparison to anything indoors because you lack control over your environment.

So again, I'm not trying to freak anybody out but I wanted to share this story as a reminder to be alert, check your machines and have an "escape plan", just in case!

Be Safe!

Thoughts On The P90X Workout

Last week a local bank teller asked me what I thought of the P90X workout. I hadn't even heard of it. I hate when that happens:P So I ran home and started researching.

The first thing I realized is that it's advertised via infomercials. I actually remember the ads because I could tell right away it was trying to target men and women that prefer "non fluffy" workouts. I usually take infomercials as a warning sign. However, after reading the details and a slew of reviews from other fitness blogs I'm actually interested in trying this program.

First off, the routine is designed by trainer Tony Horton. The creator of the 10 minute trainer workout. This guy is pretty cool. He has a good attitude, his workouts seem very balanced and not gimmicky at all. Basically, he's no Tony Little.

So the deal is, these are instructional DVDs with 12 workouts. I know that probably puts a lot of people off right away.

Personally speaking, I don't like exercise videos, because I end up feeling like an ass, bouncing around my living room trying to figure out what foot goes next. Also, having to move my coffee table and pretty much rearrange the furniture to workout is not very appealing. So the routine has to be pretty damn good for me to want to try it.

The 12 workouts are all very different. The point of this program is to keep the workouts changing all of the time, so your body never adjusts. They call it "muscle confusion." I'm a big fan of this approach. So the P90X is already on my good side.

There is chest and back, plyometrics, shoulder and arms, yoga, legs and back, Kenpo (kinda like Tae Bo), stretch, core synergistics, chest shoulders and triceps, back and biceps, "ab ripper" and cardio.

On the one hand, these workouts are similar to my own program design. That's great but on the other hand I wonder if this is something I could do on my own without paying $100+ dollars on DVDs I may end up never using in favour of my own workouts anyway.

I hear the workouts are hard and definitely not for beginners, which is great but that they develop more power than anything else. Which I'm not really in the market for, as a primary goal. The nutritional component seems complete and informative. I should mention that the calorie recommendations are for fit and active people. Not for anyone who is trying to lose weight or who is just starting out.

I think this workout would be good for people that are getting a little bored with their routine and wanting to try something new. It's not well suited for newbies or people with injuries.

I'll definitely try this one out sometime and I'll let you all know if videos like this will replace real life trainers like me:P

Try Something New!

Review on Bowflex SelectTech Dumbbells

I recently had the pleasure of trying out the Bowflex SelectTech dumbbells. Ever since I first seen these, I thought they were the the coolest thing ever. Like, in the whole history of fitness equipment.

The product is very impressive. You get 15 sets of dumbbells from 5lbs-52.5lbs (2.5 increments until 25 and then 5 lbs until 50) in two pairs of dumbbells. They way they work is you simply turn a dial to the amount of weight you want on all four sides and away you go!

Pros of the Bowflex SelectTech

-This set is the ultimate space saver. With only two pairs of dumbbells you don't have to dedicate a whole room to a weight set. You can even take them with you to the cottage or to a friends place for a workout.

-They look really cool! Especially with the stand, that is sold separately for about $150.

-They are made for Bowflex by Nautilus, which is a reputable fitness equipment supplier.

-A cool feature is that you can have offset weight selection. You can do curls or overhead extensions with one side heavier than the other, for an extra challenge. They advertise this as a unique feature but people have been doing this with weight plates for ages. However, it's still an advantage over fixed free weights and a much easier transition than changing weight plates.

-A lot of people say that they are expensive. They are not really and that's why I have this point as a pro. A set of 15 good quality dumbbells would cost $775. The Bowflex SelectTech are between $400-500. It's actually quite a bit more affordable. Also the weight stand is a lot cheaper than a fixed weight dumbbell stand. It's a good value.

Cons of the Bowflex SelectTech

-A maximum weight of 52.5 pounds can be limiting for some people. You can buy a larger set that goes up to 90lbs. It's more expensive though, at around $700-800.

-A common complaint about this product is that the weight plates that are not being used sometimes stick to the dumbbell. When you pull it out from the base, a weight plate that is not being used, might come flying out. This can really damage floors, or feet! This actually happened the first time I tried them. The best solution to this problem is to give them a little shake before lifting them out. This hasn't happened since my clients (who have the dumbbells) figured out the shaking trick.

-They seem a little fragile. The Bowflex SelectTech even comes with a warning to not drop them. I don't think many people throw weights around in their home anyway (yet at the gym there is this strange weight throwing phenomenon) but it still makes me a little nervous that they can break if they fall off a bench accidentally.

-The most concerning factor about this product is, what if they DO happen to break? Even one. The whole set is ruined. Bowflex offers a 5 year warranty. Personally, I don't think that's long enough! Imagine losing 15 sets of dumbbells all at once. It would be devastating!

Bottom Line

The Bowflex SelectTech is fun to use and it looks really REALLY cool! I think it's a great product to buy. Especially if you are trying to save space. The only thing that would actually stop me from buying these are the risk that they are not durable enough to last years and years. At least with free weights you know they are practically indestructible.

The cons listed have solutions, like buying the heavier set and basically being a little more cautious with them then a normal weight set. These are things that are not a terrible inconvenience. It just takes a little bit more consideration.

If you want to buy a weight set and get it done all at once, try out the Bowflex SelectTech. If you buy from Bowflex directly, they give you a six week trial period to test them out.

Subscribe to Kalisthenix Fitness Blog by Email

Olympic Fever!

Like the big fitness nerd that I am, I spent Friday night watching the Beijing '08 summer Olympics. Doesn't everybody do that on a Friday night? : P

At this point it's all qualifying matches. Mostly, I watched gymnastics and volleyball. I'm not a huge fan but after watching Australia's Natalie Cook and Tamsin Barnett kick Russia's butt in the first set, I was hooked for the rest of the game.

What was really impressive was the men's gymnastic qualifying rounds. I'm especially amazed by the rings. It's hard enough for most people to do a chin up and then you have these guys, doing multiple muscle-ups and holding themselves in the most gravity defying poses for extended periods of time. Seeing their muscles and veins bulging out of every inch of their upper bodies goes to show us "norms" how incredible these athletes are. They train constantly to perfect their sport and they are the best.

They ARE the Olympic competitors. The best of the best. Even after injuries, surgeries and the more pressure most people ever go through, these athletes from all over the world come out for their country to either take it home, or go home.

I'm looking forward to a lot of the events. Men and women's gymnastics, sprinting, weight lifting, the marathon and the new BMX event.

I urge everybody to check out some of the events. The athletes have worked their whole lives toward this week of games and as Canadians and fitness enthusiasts, the least we can do is watch to show our support and admiration.

GO Team CANADA!

Buying Weights? Go with A Fixed Weight Set

Having used both plated dumbbells and now fixed weights in my home, I'm absolutely convinced that fixed weight sets are the way to go.

Plates have their advantages. They take up less space, for one thing. That is what originally attracted me to them. They are also more affordable.

That's really where the advantages stop.

Pros to Fixed Weights Over Plated Dumbbells

-Plates always seem to come loose mid set. This is pretty irritating because you have to tighten in between every exercise, instead of stretching or keeping your HR up.

-If you are working out with someone else, forget about plates unless you share identical strength. Having to change the plates around after every exercise for one person is time consuming enough. For two? forget about it! Fixed weights save a lot of time.

-It's awesome to be able to put the weights down and just pick up another set to do a few more reps with a lighter weight, for supersets or pyramids. It's an important thing to have, that I'm sure is overlooked when thinking about buying a new weight set.

-Fixed weights are less bulky. Try doing overhead extensions with big plates. It's really awkward!

-Fixed weights look nice. Add a nice stand to set them on and your home gym will look almost professional! Even though plates take up less space, you still have plates lying all over the floor. With fixed weights and a stand, things are ultimately neater.

Having weights at home is convenient and saves you money in the long run on gym memberships. When buying your set, be willing to spend as little more in the beginning on fixed weights for more effective and hassle free workouts.

Subscribe to Kalisthenix Fitness Blog by Email

Review on Hip Hop Abs

A personal training client of mine was kind enough to let me try her Hip Hop Abs DVDs a while back.

In a nutshell, hip hop abs claims to "flatten your stomach, without ever getting on the floor."

For approximately $60-75 you get the DVD package that includes the weight workout called "total body burn", cardio workout, all abs, dance techniques, hips, buns and thighs and a 20 minute yoga session. There is also little extras like a workout calendar, restaurant nutrition guide and a measurement card and tape measure.

Pros Of Hip Hop Abs

-The instructor Shaun T is a charismatic and fun teacher. If you can get past him winking at you every 5 seconds he's pretty tolerable.

-The videos have good lighting and you have the option to turn the volume up loud or low.

-The yoga video is great. That was my favourite part.

-The music is popular and upbeat.

-The whole series is great for beginners.

Cons Of Hip Hop Abs

-The dance moves are a little complicated. I don't consider myself uncoordinated but I found myself focusing on the moves more than the workout. It would take at least 3-5 workouts to get it all down.

-The dance moves are kind of cheesy. It's not like you could ever use them outside of the house.

-The worst part of the videos is that I didn't feel like I had a great workout at all! Especially in my abs!

-The weight workout was very "aerobics class." Multiple reps, little weights etc. I only did that one once.

-The cardio DVD hardly had me sweating at all. I'm a cardio nut and I know I'm well conditioned. It would probably be good for a beginner. For someone that regularly hits the treadmill or the elliptical, probably not. According to other reviews, I'm not the only one that hardly broke a sweat either.

Bottom Line

Hip Hop Abs has potential. It's a fun and upbeat program. There were things I really liked and things I never wanted to do again.

Many people say it worked for them either on its own, or with extra cardio in combination with the videos. However, if you are ordering this product, do not purchase it over the phone. There have been way too many complaints about being overcharged double the advertised price on customer's credit cards. Place your order online and double check the final price after taxes and shipping costs to make sure they didn't sneak in any "upgrades."

I think this program is great for newbies that want to work out at home, or as a once a week supplement to a workout plan consisting of separate cardiovascular and weight lifting days. It's always good to try out something new. There are much worse fitness DVDs out there. So if you ever wanted to try one with some dancing, then Hip Hop Abs would be a good place to start.

Subscribe to Kalisthenix Fitness Blog by Email

All About Kettlebells

Kettlebells are a neat piece of equipment that can really change up a tired dumbbell routine for the intermediate to advanced lifter. Basically, they resemble cannon balls with a handle and they are used differently than free weights and barbells.

Kettlebells were popularized in the west by Russian strength and flexibility coach Pavel Tsatsouline who trained the Soviet Special Forces, the U.S. Marine Corps, the U.S. Army and other government security and defense groups. They were brought to our attention by world kettlebell champion Valery Fedorenko.

Benefits Of The Kettlebell

-An "all in one" workout.

-Improves Strength

-Improves flexibility

-Improves endurance

-Improves agility

-Improves balance

-Improves cardiovascular condition

-Burns fat

-Adds muscle

-Completely different exercises than free weights that make great functional workouts.

-The exercises are performed by catching the weight. This improves the ability to handle the shock of impact, which is great training for any martial art.

-Allows the lifter to go lighter than what they are used to with dumbbells and work their way back up, with a more challenging routine.

The kettlebell is interesting because you have to lift using your whole body for almost every exercise. You get your legs, butt, arms, back and shoulder in to every lift. These compound movements work to give you a fabulous physique without the worry of muscular imbalance caused by favouring certain exercises (like the bench press) in the gym.

Some examples of kettle bell exercises include:

-Swings

-Cleans

-Squats

-Rows

-Shoulder Press

-Pistols

If you are an intermediate to advanced fitness buff, looking for a new piece of equipment to spice up your routine, try the Russian Kettlebells for a challenging and effective full body workout.

Try It!

5 "Lesser Known" Advantages To Home Workouts

I finally received my new weight set last week. Nothing excites a trainer more than her own complete set of gunmetal hexs'.

Having my own set is still novel and that means, I'm quite motivated. I worked out last night with them for the second time since Friday. If I didn't know better, I'd do it again today.

Lifting at home has me thinking about the lesser known advantages to home fitness. Everybody knows the obvious (it saves time, no gym jerks etc) but I want to talk about the "little things" that make a home gym a nice asset.

Five "Lesser Known" Advantages To Home Workouts

1. Yesterday was a holiday here in Canada. I worked out when everybody else's gym was closed. I also worked out Friday night. Again when gyms are closed. Sure there are 24 hour gyms in Toronto, but when you get home late from work, are you motivated enough to pack a gym bag and drive (or bus) your way to the gym. Probably not.

2. Having a shower close by is really convenient. I know when I used to work out at gyms where I worked, I'd have to either buy shampoo, conditioner, body wash, toothpaste etc to stick in a locker. Or planning would start first thing in the morning and I'd have to drag around the contents of my shower there and back everyday. Being able to just jump in as soon as the workout is finished with no lines, or being exposed to someone else nasty shower habits (think wads of hair in the drain) is a definite plus.

3. Eating right away is one of the best features to working out at home. It's best to eat a balanced meal soon after you finish lifting. When you are at a gym you can buy their $5 protein shakes or bars, which are not as good as "real" food anyway. Or you can drop by the convenient store or local sub shop for a sandwich that will only work toward clogging your arteries. Exercising at home means you can plan your meals in advance and even start it, before you hop in to the shower.

4. If you work out with your partner (like me) than you don't have to worry about schedules conflicting. I don't know how we would do it if we had to meet up at a gym. Lifting sessions hardly ever end up working out at the time we book with each other for. Things happen during the day that are beyond our control. If we don't make it for the afternoon then it's not a big deal to do a workout at home after work.

5. Working out can be time consuming. With me being a trainer I get a lot of calls for scheduling and rescheduling. I don't have to worry about being one of those annoying cell phone people at the gym, or missing calls altogether. Exercise at home gives me the opportunity to get in a great workout while still being on call for whenever my clients need me. That's a huge benefit for my career and lifestyle.

Having a home gym works out fantastic for most people. The benefits of working out at home outweigh the benefits of working out in a gym any day.

If any clients (or soon to be clients) want to work out at my place for a change of pace come on by!

Lift Hard At Home!

5 Healthy Snack Foods for The Evening

Whether you lounge in front of the TV, finish work from the day or read, a lot of people get hungry after dinner. Instead of grabbing for the chips try a healthy snack that is nutritious and delicious.

Five Healthy Snacks for After Dinner

1. Almonds. They are good fats for your skin and hair. They also contain protein and fiber, which keeps you full from only 5-10 of them!

2. Yogurt. High protein, low fat and contains probiotics that help to keep you healthy and infection free. Mix with fruit for a sweet snack, cottage cheese for a high protein injection or frozen for a summer treat.

3. Air popped popcorn. If you have popcorn with no butter and just a little salt for flavour, it's a low calorie, low fat treat. Great munching for weight loss goals.

4. Cereal. A high fibre cereal like Fibre 1 or Raisin Bran is low in fat with some skim milk. Studies show that eating cereal for dessert may help regulate night eating habits and lower daily caloric intake. Just don't for seconds, those calories add up!

5. Granola Bar. No, not the chocolate dipped kind, as delicious as they are:P Brands like Kashi provide low calorie, high fibre and protein bars that are only about 130 calories and 3 grams of fat. Many of the varieties include whole nuts, flax seeds and dried fruit. They are so good you feel like you are cheating on your diet.

Sometimes not eating at night is really hard for people. I know first hand! Instead of being miserable or worse, giving in to your cravings with something unhealthy, pick something nutritious that satisfies your hunger but keeps the personal trainer off your back:P

Make Smart Snacking Choices!

Long Weekend Activities

On long weekends I see the Monday off from work as a day to do something fun and active. Long weekends tend to be a time for friends and family, which usually means a lot of eating and drinking! Use the last day off to be healthy.

Here are TEN ideas for how to spend the day off:

1. Go to the beach and walk along the boardwalk.

2. Cycle a trail as far as you can and either attempt the ride back or take the subway.

3. Go rollarblading.

4. Play a game of golf.

5. Go for a jog in the morning when it's still cool.

6. Play a game of volleyball or tennis.

7. Play Frisbee in the park.

8. Go swimming.

9. Catch up on house work or gardening.

10. Rent a canoe or paddle boat.

Finding a fun activity is a great way to spend the last day off in a long weekend. End the day with a healthy lunch or dinner on a covered patio for the perfect day. Just remember to bring your water and sunscreen!

Happy Long Weekend!

Now That's Impressive

I train a lot of pregnant and post natal women who never fail to amaze me. Their athletic abilities after difficult labours and even giving birth to twins, makes me realize that it is entirely possible to keep pushing forward with fitness goals, no matter what.

One of my heroes is Paula Radcliffe, English marathon champion who holds TEN world records!

This lady started her Marathon running career by not only winning the London Marathon in 2002 but also setting a world record for the best time in a women's only race.

She is currently the world record holder for the women's marathon with an impressive time of 2:15:25!

Six months later she beat the all time women's world record in Chicago, winning the marathon (26.2 miles) with an astounding time of 2:17:18!

Last winter she was under the press' microscopic eye for having run the New York Marathon seven months after giving birth to her daughter. Considering she won with a time of 2:23:09, I think she up to the challenge. : P

Ultimately what gives this woman ovaries of steel is that during the 2005 London Marathon she took a break on the side of track to make a poopie in front of thousands of fans on live TV. She did what she felt she had to win and pulled through to win with a 2:17:42 finishing time. That's some serious determination!

Paula Radcliffe is a seriously cool athlete. Definite props to that lady!

Subscribe to Kalisthenix Blog by Email

Interesting Article On Weight Loss

This Article from Yahoo on losing weight says that researchers from the University of Pittsburgh now say that the "magic number" of exercise time for weight loss in women is 55 minutes, 5 days a week. This goes against the traditional 30 minutes of exercise everyday.

I find this really interesting because this is the approximately the amount I did 5-6 days a week and the calories I was consuming, while losing weight myself.

Some people would say this amount of exercise in combination with a low calorie diet is an aggressive approach. I tend to agree but I also see that most people trying to lose weight DO try radical tactics. If given choice between pills, crazy diets and even surgery I'll still take a lot of exercise over any of that.

I can also say that I have kept the weight off and I know any other weight loss method won't be nearly as lasting.

You need something you can keep doing even after the weight is off. I eat more than 1500 calories a day but I still exercise a lot because I enjoy it. I don't think I could have ever stuck with a fad diet or pills that make me feel sick all day.

If you are trying to lose weight and it's still not coming off despite exercise efforts, try increasing your exercise time 20 minutes a session and see if that is the push your body needs.

I would love to hear opinions on this topic. What do you think of this study? If you have lost weight, how much exercise did you get a day to achieve your goals?

Subscribe to Kalisthenix Fitness Blog by Email

The Borg Scale

As an extension to yesterdays post on listening to your body, I want to tell you all about the Borg Scale.

The Borg Scale is a way to measure perceived exertion. It's an estimate of what your heart rate is and surprisingly very accurate. I use this method with my clients when I can't get a pulse or a HR reading.

The scale goes from 6-20. Seems like a strange range of numbers but considering most resting heart rates start at around 60-70 and max heart rates go up to approximately 180-200, you can see why these numbers are chosen. 6 = 60 beats per min, (bpm) 7 = 70 bpm and so on.

So when you are working out and want to measure your rate of perceived exertion ask yourself where you are on the Borg Scale. A 10 would be getting warmed up, a 13 would be a good moderate or "fat burning" pace, while a 16-17 would be an intense cardiovascular workout.

Using this method makes it easier to let yourself know when it's time to take it easy. If you are feeling an 18-19 then you need to reduce intensity.

This scale has been revised to a simple 1-10 scale to make it easier for everybody involved. I can't even begin to count all of the times I'm sure a client has thought I'm crazy for asking them to pick a number between 6-20 to describe their intensity:P It saves important session time rather than explaining.

Next time you work out give it a try. If you have a heart rate monitor guess your exertion from 6-20 and then take your HR. You will be surprised how easy it is to ballpark your own intensity levels!

Try It!