My Poll For This Month

For my poll this month I asked how old Kalisthenix Fitness Blog readers are. It's good information to know, so I can write my posts according to the interests and fitness goals of certain age groups.

Fitness enthusiasts of all ages read this blog and many other fitness resources for information on how to lose weight, gain muscle, stay healthy and prevent injuries.

The results out of 75 participants show that the most popular age groups is 15-39 years old. These combined groups have many interests from finding activities that interest them while they are still in high school, to (hopefully) develop in to life long hobbies. To figuring out ways to avoid lunch meeting weight gain. These age groups are probably in the bet shape of their life and looking for ways to progress their fitness programs or get started on their fitness journeys.

The 40+ crowd are either fitness veterans, or looking for ways to stay strong and healthy. It's important at this stage in life to prevent injuries by keeping bones and muscles strong and to balance nutrition with a slower metabolism. Many 40+ fitness fans have a little more free time. With stability in careers and younglings flying the nest, it is a great time to train for and participate in marathons and body building contents.

Thanks to everybody that participated in the October month. The results gave me great ideas for future posts to help you achieve your goals.

Keep Reading!

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Halloween Is Coming..

Halloween has always been my favourite day of the year. It's a day of imagination, parties and well...junk food! Even in to adulthood it's hard to escape the chocolate bars and Twizzlers. Even if you don't have kids!

It seems everywhere you go, you get handed a mini-treat with the purchase of a (fill in the blank.) Workplaces, hairdressers and social gathering are flooded with sugary sweets to celebrate the day of the dead.

Here are Three Tips To Avoid Extra Snacking On Halloween

1. Don't buy too much candy to hand out.

It's better to run out early and have to turn out the lights, rather than having a box leftover of treats to eat on your own. Kids do quite well on Halloween and have a great time, so don't feel bad for falling short.

2. Eat before going to your Halloween Party.

If you know you will be at a party that will have candy, eat a big healthy dinner before going out. Being full helps to avoid the sweets. If you feel like you have to, use some willpower and know when to cut yourself off. Those little chocolate bars add up! 2-3 of them is already the equivalent of a full sized bar!

3. Don't eat your kid's candy.

It's hard. You are sorting through their candy for safety when all of a sudden,

"Hey, look at that. I remember this from when I went trick-or-treating. Can I have a piece?"

Repeat x10

Try to steer clear of your kid's candy. Not only will they complain but when faced with a giant bounty, things can get carried away! It's also a great idea to monitor their snacking. I remember when I used to go out collecting for Halloween. The following 3 days I lived a hazy, sugar coma existence.

Halloween is a lot of fun. It's also a great time of the year to test your willpower. Go out, have a blast with your kids or your friends but keep an eye on how many of those pint sized snacks you are eating.

Have A Happy Halloween!

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Cereal Suggestions

If any readers out there are like me, I love to snack on cereal at night. Unfortunately most cereal has as much sugar as a donut! Not a very healthy choice for a bedtime snack.

Instead of eating cereal that is so high sugar, choose brands that have lower than 5 grams of sugar and are low in fat. Milk is sweet. So even though the cereal may not be, it still feels like you are having a treat after dinner.

My favourite brands are Cheerios or any similar generic brand, as well as All Bran. Cheerios are made with whole grains and taste great, while All Bran is high in fiber. Both cereals are low in fat and sugar.

Cereal is filling and helps aid any weight loss diet. Most cereals are fortified with vitamins and minerals for a healthy, balanced snack.

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Get Strong, Toned Abs With These Tips!

Who doesn't want a flat stomach and a toned six pack? Getting the midriff of your dreams is hard work. With a proper diet and a solid fitness program a six pack is possible. Follow these exercise tips for achieving perfect abs.

Five Exercise Tips For Solid Abs

1. Use a stability ball. Lay on your back and roll backward to your mid back. At this point, the supporting weight is in your low back, legs and butt. Rolling back on the ball farther than your shoulder blades, creates body weight resistance for your crunches. This builds abdominal muscles.

2. Go slow and hold every crunch in the contracted position. Concentration during crunches ensures they are performed properly. Make sure to direct focus in to your abs and feel the"crunch" with every rep.

3. Add Weight. Add resistance to your crunches by holding a weight on your chest or behind your head. You can also use a cable machine kneeling with the weight behind your head or in front of your chest. Weighted crunches build muscle.

4. Treat your abs like any other muscle group. Use body weight and weighted exercises. Fatigue at 10-15 reps and do 2-3 sets per exercise. Multiple sets directs blood flow in to the targeted muscle and promote growth.

5. Raise your legs during ab exercises to work the lower portion of your abs. Make sure you also do bicycle crunches and other exercises that target the obliques, which are the abdominal muscles on the sides of your torso.

Use these tips and make sure to always surprise your body to see the best results. Rotate exercises regularly using body weight, stability balls and tightening exercises such as planks and side planks to get the six pack of your dreams. Remember to do low back exercises like the alternating superman and back extensions on a stability ball or a machine to create muscular balance through out the core.

When you are working out other body parts use exercises that will also target the core, for extra conditioning. Try squats on the BOSU and walking lunges with a weighted twist for all over fantastic results.

Get Fit!

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Monday Motivation

"Dream as if you'll live forever...
live as if you'll die today."

James Dean


"This is the beginning of a new day. You have been given this day to use as you will. You can waste it or use it for good. What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever; in its place is something that you have left behind...let it be something good."

Author Unknown

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How To LOSE Weight And Get Fit On Vacation

The holiday season is near. That means big meals and vacations. Don't panic over the idea of going on vacation and coming back flabbier than before you left. It doesn't have to be that way. I went away for 2 weeks and lost 5 pounds!

Here's How I did it:

Be Active
You can still relax while participating in leisurely activities. Going away doesn't have to mean sitting on the beach drinking pina coladas all day. Walk and explore by yourself or on a guided hike, go horseback riding or swim in the ocean. These are all things you may not get to do at home. Take advantage!

Limit beer and cocktails.

It's fun to have drinks while you are on vacation. Especially at a swim up bar! You can enjoy yourself but drink in moderation and chose your drinks wisely. Take a few minutes to look up your favourite drinks. Pick and choose the ones lowest in calories. Pina Coladas are really bad for you. Strawberry daiquiris are not nearly as high in calories. Switch beer for wine some nights and try to skip a few times when you would have a drink. Instead, follow the tip above and do something active instead.

Eat Healthy

The all inclusive, all you can eat buffets can be dangerous. You don't have to eat like you are on a diet on your vacation. It IS your vacation! Just remember to stay away from the greasy stuff. If you are really tempted, fill up on veggies and nutritious food first, so by the time you get to the bad stuff you won't eat as much of it but you will still feel like you ate whatever you wanted.

Get a hotel with a gym

If you can get around to 30 minutes of exercise at least a few times while you are away, you are maintaining your program. If you feel like being in the gym takes away from the point of a vacation, try jogging along the beach. It's one of the most invigorating things to do in the morning!

Going on vacation doesn't have to be a fitness program disaster. It's perfectly possible to lose weight and get fit while you are away. Actually being away from home is a great time to kick bad habits (like the junk food at night) and start fresh.

Have A Healthy Vacation!

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Why Am I Not Losing Weight?

Weight loss can be a funny thing. Some people take to new exercises and lose weight easily in the first month. Others workout consistently for three months and do not see the results they were hoping for.

Sometimes there is something medical going on. An under active thyroid for example. For the most part it is because something in the program is off.

Here is Troubleshooting For Weight Loss

1. Are you exercising hard enough?

Don't shoot the messenger! No one likes to hear this one. Unfortunately it IS a big factor in weight loss. To lose weight you have to work out hard. As a general rule, if you are not sweating a lot, you are not exercising hard enough.

2. Are you working out consistently enough?

Exercising one week on, one week off or one day a week might be enough to improve your health, but it won't help you shed the pounds. To lose weight you need to exercise 2-4 times a week for 20-45 minutes. Start small if you have to. Even 15 minutes is better than nothing. Work your way up to a larger time frame and more intense workout sessions.

3. How is your diet?

As a general rule, most people think they have great diets. What they are not realizing is that they are consuming way more food than necessary! Try counting calories for three days as accurately as possible. You may be surprised. Also, if your diet contains lots of carbs like white pasta, lots of meat (high in saturated fat) or anything breaded or fried you may want to try something else while you are trying to lose.

4. Are you sleeping enough?

If you don't get much sleep, it may be harder to lose weight. A lack of sleep causes problems that contribute to having a difficult time losing weight. Some of these issues include increased cravings for carbohydrates after calories have been consumed, low energy levels, more time to recover from workouts and hormonal imbalances that cause fat gain around the midsection.

5. Do you need a personal trainer?

Sometimes it is hard to do everything right to get the results we want. It's not uncommon to hire someone to help with all of the finer details of your program. A personal trainer can be there to help you work out correctly, hard enough and long enough. A trainer can also discuss goals and make suggestions to help you get there.

Losing some weight can raise self confidence and reduce risk of future chronic illness and injury. Lose weight in a healthy way with a proper diet and exercise to ensure long lasting results and a healthy mind and body.

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Quick Lifting Tips

Don't neglect your lower body, it contains the biggest muscles. Bigger muscles working, means more fat being burned. A lower body workout really makes you sweat, with all of those squats, lunges and deadlifts.

Strength training also burns more calories than cardio on a day to day basis.

So if you want to build muscle and burn fat don't skip the low bod!

Now if you want to maximize muscle gains/definition remember to hold your lift at its peak. Don't rush through reps just to complete a set. Holding at the peak is known to activate hard to hit muscle fibers.

When you get to the part of the rep where your muscle is contracted, wait a second or two before lowering back to start. The peak is the hard part, like when the weight is at your shoulder during a bicep curl. Or your arm is extended during a triceps kickback. Remember to squeeze the muscle and hold it.

Use these tips to get the most out of your workouts and to see fantastic results!

Lift Smart!

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Cycling In Bad Weather

This is my first year cycling on an almost daily basis. Taking the bike out is quick, convenient and environmentally friendly. It also makes for a mean workout!

This is also my first year riding in cold weather. It's a shock to the system. Winds blowing hard in to your face, leaves getting tangled in your spokes. Not to mention the cold wind beating on your chest and hands, as you try to focus on the road.

It is surprising how uncomfortable and dare I say, miserable it is to ride in these conditions. Never mind when it starts snowing. It sure is a change from the sunny days with a warm breeze.

To have an enjoyable and safe ride in the cold weather follow these tips:

-Layers are your friend! I like to wear a long sleeve shirt, a hoodie and then a big zip up sweater. I usually carry a backpack so when I warm up it's easy to peel off the layers and stay comfortable.

-Gloves. If you don't want wind-burned raw hands, go with gloves that allow your hands and fingers freedom. Those Magic Gloves (the stretchy ones) from the dollar store seem to work well.

-Tissue. This is gross but cold, windy days will make your nose run. On a bike, multiply that by about one hundred.

-Turtleneck. Or one of those turtle neck style scarves that go under clothes but don't have ends that hang down. That could be a disaster.

-Sidewalks. When it is really windy it is completely possible for the bike to blow you over in to traffic. It's a bit of a faux pas to suggest a cyclist use the sidewalk but if you feel unsafe or distracted by winds and the sidewalk is clear, do it. Just drive slowly and yield to pedestrians.

-Hats. Use a hoodie or a toque to help you stay warm. Just remember to readjust the helmet a little, if the hat is thick.

-Make yourself small. Crouching down a bit and lowering your head, helps to fight through the wind. It gets a little uncomfortable though.

-Take turns in front. If you ride with someone share turns taking the lead. The rider ahead will take the brunt of the winds. Or you can let your buddy take the front and not tell them why. I'll leave that up to you:P

-The usual suspects. As always make yourself visible, have reflectors, a light and a bell. When it gets colder it also gets dark earlier. Make sure cars can see you.

I don't think I will be cycling in the winter because my little mountain bike is not up for it. I do know that until the bike is retired after this year (a real road bike next year for me!) I'll be staying warm and playing it safe when I'm out on the road.

For those of you that live in warmer climates, I envy you!

Ride Safe and Stay Warm!

If any cyclists out there have tips to add, feel free to comment with suggestions!

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The Spot Reduction Myth

There are so many fitness products out there claiming to give customers a hard six-pack or toned inner thighs. If only it were true!

Spot reduction is the idea that it is possible to work a specific area of your body that you feel needs improvement. Whether it is a smaller butt or bigger arms, spot reduction is a myth.

Many of these products work on strength training. Like one of the many ab chairs. They might do a fantastic job strengthening your abs, but without a fat burning activity, your new pumped up core will still be hidden under a layer of fat.

While strength training it is important to work out every muscle group for overall long term calorie burning, muscle symmetry and balance. If you focus on working your upper body too much, eventually you will look funny. A big chest and back with little chicken legs is not a desirable physique.

When cardio or any fat burning activity is performed, weight loss happens everywhere. Going on the StairMaster will not make your butt smaller and leave everything else untouched. Fat loss happens all over in a genetically predisposed pattern. If you are a woman, you may find the last place you lose weight is in your butt and thigh, while men have a harder time losing in the low back and midsection.

So the best approach to take with any fitness program is a balanced routine containing all components of fitness. Include strength, cardiovascular and flexibility training in your routine for the best results.

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The Morning Banana Diet

As I'm reading This article about the Morning Banana Diet in Japan I realized this is almost how I eat. I've been participating in a trendy diet without even realizing it!

The Morning Banana Diet seems fairly simple. Have a banana for breakfast with warm water. I do this every morning because I can't eat anything first thing, even remotely high in fat. It gives me stomach aches. Bananas feel satisfying and give me energy for the first few hours of the day. I also drink room temperature water because cold water seems to shock my system.

The rest of the diet states you can eat anything you want for lunch and dinner (before pm) and you are allowed a snack at 3pm. I have a small snack around 3pm. My lunch and dinner isn't exactly anything I want. I eat healthy food until I feel full.

The only way I'm not following The Banana Diet is I eat after dinner and I go to bed after midnight.

This diet like many others isn't anything revolutionary. It's just eating healthy food in moderation.

Have you followed a diet without realizing it?

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Monday Motivation

"If you hear a voice within you say ‘you cannot paint,’ then by all means paint, and that voice will be silenced."

-Vincent Van Gogh

"The best way to predict your future is to create it."

-Unknown

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Circuit Workout

Here is an upper/lower/abs workout that is guaranteed to show weight loss and toning results.

All you need is a set of dumbbells.

Warm up

5 minutes on a machine or 2 minutes of step ups on your stairs.

The Workout

Push Ups- 10-20 reps

Squats- 10-20 reps

Crunches- 15-25 reps

1 min rest

Bent Over Rows- 10-20 reps

Walking Lunges- 10-20 reps

Bicycle Crunch- 15-25 reps

1 min rest

Shoulder Press- 10-20 reps

Stiff Legged Deadlift- 10-20 reps

V-ups- 15-25 reps

1 min rest

Bicep Curl- 10-20 reps

Lunges (one side first then the other) 10-20 reps

Weighted Crunch 15-25 reps

1 min rest

Triceps Overhead Extension- 10-20 reps

Calf Raise + Weight- 10-20 reps

Plank and Side Planks- 1 min (plank) 30-45 sec (side plank)

Full Body Stretch

An upper/lower workout keeps you blood going from one end of the body to the other. This keeps you heart rate going and makes for a great cardio and strength training combination.

Try It!

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Hate Cardio?

No problem!

Heart health and fat burning doesn't have to mean sticking yourself on a machine.

Many people don't like cardio machines. They find it boring and confining. Everybody is different and individual people need to find what suits them best, so they can stick to their fitness programs and enjoy themselves.

Here are Five Cardio Alternatives

1. Circuit Training

Using your own body weight or lighter weights perform multiple reps of each exercise (15-25) and switch to the next exercise with minimal rest. Circuit training can be done is many combinations. There is upper, lower abs rest, all lower body body than upper body and you can also throw in step ups, jumping jacks or jump rope in between exercises.

2. Sports

Most sports are a full body workout. There is so many great sports that if you enjoying playing, there is a lot of variety. Some examples of sports that give you an awesome workout are basketball, football, soccer, hockey and tennis.

3. Martial Arts

Learning martial arts is not only an excellent workout but it can come in handy in a tough situation. Martial arts training usually involves strength training. Some dojos even have a weight room. Training is hard, even the warm up will take it out of you! Some people only need martial arts training to stay in great shape.

4. Walking

You don't even have to schedule a long walk if you don't want to. Just by walking at a brisk pace wherever you go will help you accumulate 30 minutes of physical activity a day. This will make your heart very happy! You can also make exercise seem leisurely by taking out a camera to capture the scenes.

5. Cycling, Skateboarding and Rollerblading

These are all fun activities that you can do on your own, or with friends. Sure you are stuck on a piece of equipment but it sure beats staring at a wall in the gym!

Cardiovascular activity doesn't have to be something you dread. Find activities that interest you. This way, exercising will be something to look forward to!

Make Cardio Fun!

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The Perfect Push Up

Push ups are fantastic body weight exercises. Not only do they tone and build muscle in your chest, triceps and shoulders but doing multiple reps, gets your heart rate soaring.

Push ups are perfect for building strength and can be added in to any routine from muscle building to weight loss.

Tips for the perfect push up from head to toe.

Full Push Ups

Head- In line with your spine. You are looking downward.

Arms- Are placed under your chest at shoulder width. A common mistake is to place your arms too far forward, under your shoulders. Doing this puts too much weight in to your shoulders and less emphasis on the pecs, which is what you are trying to work out primarily.

Hands- Fingers facing forward and slightly spread.

Back- Should be straight. You are in a straight line from head to toe. This is called the plank position. Raising your butt makes it too easy (and places more work on the shoulders again) and sinking your lower back will eventually give you low back pain.

Abs- Are tight. Flex your abs and feel strong though out your core

Legs and Feet- Should be in line with your spine. For a full push up you are up on your toes and your feet are together.

To complete the push up place the weight in your hands and the balls of your feet. Now bend at the elbows and lower your body as close to the floor as you can.

The Modified Push Up

The modified push up is the beginner version. If you can't lower your own body weight this variation will be the stepping stone to get you there.

The key differences are:

Your knees are on the floor. In this push up you need to make sure you are stretched over your chest so you are still taking the weight in your upper body. If most of your weight is supported on your knees, it will be too easy to progress.

Legs and Feet- Should be crossed over to keep you balanced.

Some people call this a "girl push up." Trust me, girls can do full push ups and boys can do modified. Push ups don't have genders. Mmm k?

Other Push Up Variations

Incline- Place your hands on a step. This makes the push up easier. It is a good transition exercise between modified and full.

Decline- Place your feet on a step. This is harder than the full push up and targets the upper chest a little more.

One Arm- This variation is super hard! It's a push up with one hand. The other arm is usually placed out of the way, behind the back.

Plyometric push up- This is a push up with power. From the lowered half of the push up use all of your force to spring back up to your starting position. Your hands should leave the floor. Some people add a clap for show but this is not necessary.

Push Up to Plank- After you complete a full push up balance on one hand, turn sideways and raise the other arm toward the ceiling. This works the core and improves balance.

Triceps Push Up- Under your chest, make a diamond shape by placing your thumbs and index fingers together. Lower your body while keeping your elbows close to your body. This one is hard. Try it first in modified to make sure you can support your whole weight with your triceps.

Push ups require no equipment and can be done anywhere. They are a staple in any fitness program and should be practiced regularly. There are a ton of variations to experiment with so play around with different types until you find your favourites.

Now hit the deck and give me 20!

Causes Of Obesity

We all know that if your weight exceeds the guidelines established by your insurance company, you could be denied affordable insurance. It's easy to decide to lose weight, but actually losing it requires more than just the decision. It's true that eating less, eating the right foods, and exercising more are all important, but junk food, over-eating, and avoiding physical activity are just a few of the factors that are causing Americans to become more obese than ever.

If you want to lose weight, you have to first know what's causing your weight gain. Here are five causes of increased weight gain among the general population of the United States – common causes, that haven't yet made it into the common vernacular:

1. The Air we Breathe: Americans are smoking less, and spending more time in air conditioned environments. While the chemicals in cigarettes DO cause cancer, they also stimulate weight loss. Air conditioning, on the other hand, is a more subtle cause: Without air conditioning, you have to burn calories either by moving your muscles to stay warm, or sweating to cool off, but in our hermetically sealed temperature controlled offices and homes, we rarely have to do either.


2. Sleep Deprivation: It's no secret that skipping sleep makes us cranky and lethargic, but did you know that a 2006 study also linked sleep deprivation to weight gain? Proper rest is an important part of your body's metabolic process – without it, you'll put on pounds. Americans are sleeping less than ever.


3. Modern Medicine: While we're fortunate to live in an era where we can solve many medical problems by swallowing pills, many medications, including anti-depressants, blood pressure drugs, diabetes drugs, oral contraceptives, and steroids cause weight gain, or list it as a possible side effect, and our use of such drugs is increasing. It's not just the drugs we take ourselves, either – consider the hormones used in commercial beef – that can contribute to weight gain, as well.


4. Older Populations: As a people, Americans are getting older, and middle aged people tend to be more obese than younger, more active people. As well, there's evidence that suggests the older a woman is when she gives birth, the more likely her child is to be obese. American women are routinely giving birth in the mid-to-late thirties, and even their early forties. (There is also evidence that obese people are more fertile than thin people, which only multiplies this issue.)


5. Stress: While all of the above factors were named in a 2006 report by David B. Allison, PhD, director of the University of Alabama at Birmingham, which was published in the International Journal of Obesity, another cause of weight gain is stress. Americans are working longer hours, facing an unstable economy, and worrying about the environment, and all that stress means two things: one, our bodies are producing more cortisol, which stimulates fat storage, and two, we're turning to food as a source of comfort.
   

While the five factors listed here do contribute to obesity, a proper diet and regular exercise are still recommended to combat – or at least control – weight gain. It's also important to realize that there are other obesity causes being discovered and studied in order to find solutions.

Cycling Interval Workout

This is a cycling workout that can be performed outside on a bicycle, or on an upright stationary machine at home or in the gym.

Warm Up

5 minutes gradually increasing speed and intensity

Interval Workout

2 minutes at your highest tension or strongest gear

*NOTE- This is the highest resistance for you, not the hardest the actual bike can go. You want it to be hard enough to feel the burn but easy enough that you still have some speed.

2 minutes standing.

Reduce the intensity slightly and stand up. This works the core very well and improves balance. If you don't have good balance or you have never tried this before, practice on a machine before trying outside on a bicycle.

1 minute recovery

Significantly reduce intensity, sit down and allow yourself to recover.

Repeat 4-6 times

5 minute cool down at low intensity.

This interval workout helps you burn fat and improves cardiovascular conditioning. Once you find that you recover easily, change the workout to 1 minute highest tension, 1 minute standing and 30 seconds-1 minute recovery.

Try It!

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Avoid the Freshman 15

The freshman 15 (putting on weight in the first year of college/university) is not limited to the first year of post secondary education.

Actually, the habits you pick up in college can effect you for the rest of your life. Late night snacking, fast food and a sedentary lifestyle can stay with you long after you move out of the dorm!

Here are Five Ways to Avoid the Freshman 15

1. Exercise. You are probably very busy academically and socially. Aim for hitting the gym or track at least a couple times a week and add more in, during less busy periods of the year.

2. Avoid the Cafeteria. Go off campus to buy healthy, non perishable food to keep with you in your dorm, for late night snacking. Some examples would be whole wheat crackers, dried fruit and almonds.

3. Lay off the energy drinks. Caffeinated beverages like Redbull are high in sugar and calories. If you need a mental boost try getting up for a 10 minute walk. If you need the caffeine have a coffee. You can control the amount of sugar, if any.

4. Limit alcohol intake. You can still party without gaining weight. Drink slower and have a glass of water in between drinks. It will slow you down, save money and reduce the hangover in the morning.

5. Limit the amount of times a week you order pizza and take out. If you have a kitchen, experiment with new recipes.

After high school you become less active. With the new found freedom to stay up late and eat what ever you want, it can be hard to not fall in to bad health habits that can effect you for the rest of your life. Eat responsibly and exercise so you will look great for parties and set yourself up for a lifetime of living active and eating right.

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Monday Motivation

When things go wrong as they sometimes will;

When the road you're trudging seems all uphill;

When the funds are low, and the debts are high

And you want to smile, but have to sigh;

When care is pressing you down a bit-

Rest if you must, but do not quit.

Success is failure turned inside out;

The silver tint of the clouds of doubt;

And you can never tell how close you are

It may be near when it seems so far;

So stick to the fight when you're hardest hit-

It's when things go wrong that you must not quit.

"Don't Quit," Author Unknown

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Service Changes and Blog Updates.

Hi Everyone,

I have a few things I need to mention via this post, regarding changes to the blog and my personal training services

1. Testimonials have been added to the navigation bar under my banner. Thanks to everyone who has offered their references and feedback. Much appreciated!

2. My assessments are $40. However, if we meet and you decide to purchase 5 or more sessions, the assessment fee is waived.

3. Instructional exercise pictures and videos are coming very soon. Written, filmed by and starring yours truly:)

As always, if you have any questions, suggestions, comments or concerns don't hesitate to e mail or call me anytime.

Thank You!

Be Active During the Holidays

With the Canadian Thanksgiving this weekend most of us tend to stuff ourselves and then watch TV for the rest of the night. It's possible to enjoy yourself and not completely throw off your fitness progress with a few simple changes.

1. Instead of sitting (or sleeping!) after dinner ask your family if they want to play football or soccer in the backyard. Not only does it burn the calories from dinner but it's a chance to have fun with your family.

2. Help clean up. Simply moving around after you eat helps to aid digestion. Besides it's really rude to let the host (usually your Mother) make dinner AND have to clean it up.

3. Offer to take the family dog for a walk. Holidays are busy and sometimes the pets don't get as much attention as they deserve. Offer to take the host's dog for a walk before dinner. Usually the house is pretty hectic before dinner is served. It gets the dog (and you) out of the way for a while.

4. Play with the kids. Children have energy to spare and are always up for a game of hide and seek or tag. Playing with the kids keeps them busy and you active.

5. Go to the store. During the holidays, someone always forgets something "crucial" for dinner. Either the cranberry sauce, the bread rolls or the napkins. Offer to go to the store and walk there, of course! Set a brisk pace for yourself to be quick and get in a good short workout session.

Adding little bursts of activity in to your daily routine goes a long way as far as your fitness levels are concerned. You don't have to run a marathon during the days off when you would rather relax. Still, keeping yourself active during the holidays keeps you on top of your program and your belt on the same notch!

Have a Healthy Holiday!

Big IS Beautiful

As a personal trainer and former overweight woman I sometimes find it hard to reconcile my weight loss and profession with my belief that there is nothing wrong with being on the heavy side. As long as you are healthy and happy then it's actually pretty awesome. Who wants a world filled with people that all look the same anyway?

It's definitely possible for thin people to be unhealthy, just as it is absolutely true that overweight people exercise and eat right.

When I was 50 pounds heavier I wanted to lose weight primarily for weight loss (re: appearance) with health coming in second. Looking back my health should have been my first priority, since I was eating horribly and seriously unfit.

I don't think losing weight changed me as a person. Being thin in itself never made me happy or more successful. What has given me positive results in other aspects of my life has been working towards goals, learning perseverance and following through on the things I have set out to accomplish.

Exercise has given me much more than a toned body. If anything, physical appearance is now very low on my list of why I love fitness and nutrition.

This Time article discusses a group that I'm a very big fan of called the Body Project. They are a group of high school and college "body activists" that help young women understand that being thin does not equal a happy and successful existence. They spread the word by handing out flyers, leaving signs in bathrooms and by slipping messages in to fashion magazines, to remind girls to love their bodies. Brilliant!

As a fitness professional I would make a horrible salesperson in a commercial gym. They try to make people feel bad about their body to make a sale. They are just as bad as the fashion magazines and cosmetic commercials. Bleh!

Exercise should be about feeling great, creating new experiences and knowing you can do anything you put your mind to.

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Get Motivated For Home Workouts

The biggest complaint about home workouts, is that it is hard to stay motivated at home. There are too many distractions and easy outs. At a gym there isn't much else to do but exercise. At home there is the possibility of getting distracted by anything from the TV, phone calls and even the music you are using to stay motivated!

However, home workouts are worth the effort because they are more convenient in the long run. Working out at home saves money, time and gives you privacy.

Here are Five Tips to Stay Motivated For Home Workouts

1. Plan your Program

Having a plan is like having a destination and a map to get there. If you are driving until you find something fun to do, you will waste a lot of time deciding what's worth it, drive too much and possibly get lost along the way. A program designed for the results you want, means you have a destination and you know what you want out of it. If you start working out at home by doing random exercises you are more likely to stop and take longer breaks to decide what to do next. If you know what you are doing before you start, you will keep going until your list of exercises to do, has been completed.

2. Work out with a partner

Invite a friend over to exercise with you or get your partner in on the workouts. Having someone to share workouts is fun, motivating and makes you accountable to the other person. Plus you can both share the happiness and sense of accomplishment when you see results. It's always rewarding to make protein shakes together or go out for tea afterward.

3. Turn off the TV

Ah the TV. You see a lot of people watching TV in the gym and you may notice that they are moving much slower than the people listening to music or just focusing on the workout. TV is distracting. It hurts workouts. I remember when I first started exercising by walking on a treadmill, I'd watch TV. When the program went to commercials, I would actually stop exercising because I was bored. Instead, concentrate on the workout. Putting focus in to what you are doing yields better results.

4. Set a specific time

If you say "I'm going to work out when I feel like it" chances are you will never get around to it, because you will never feel like it! Nobody wants to exercise until they see and feel the benefits. Anything before that can seem like pure obligation. Set a time that will always work for you. Working out at home has the advantage of suiting any schedule and not justifying excuses like the gym being closed or bad weather outside.

5. Hire a Personal Trainer

Sometimes it takes someone else to get you in to the fitness groove. A lot of people don't work out at home because they don't know what to do and understandably, don't want to waste their time. Hire an In-Home Personal Trainer to coach you on how to work out at home so you get fast results and learn how to exercise on your own.

In-home training makes a lot of sense. Your home gym will always be there no matter what pops up in life from new jobs, new babies and schedule changes. Just stay motivated long enough to get through the workouts and with consistency you will see fantastic results in no time.

Get Fit Anywhere!

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Kaleena's Workout Schedule

Many people are interested in what kind of workouts personal trainers do. I can't speak for anyone else but myself, so I'd like to give you a run-down of my current weekly schedule. Of course, this will change in a few weeks when it gets too cold. Then I will add in an extra day of weight training, try to make it to more yoga classes and start a new indoor activity like martial arts or swimming.

Monday

AM- Run of treadmill 30-50 minutes (alternating workouts between intervals, steady state and hill training)

Aft- Walking to and from appointments accumulating 45-1hr of brisk walking

+Outdoor workout with clients

PM- Weight training. Upper body 25-45 minutes

Tuesday

AM- Cycling to and from appointments. Accumulated time- 2.5 hour

Aft- Run outside with client. 30 minutes

PM- REST

Wednesday

AM- Run on treadmill 30-50 minutes

Aft- Cycle to appointments. Accumulating 1 hr

+Outdoor workout with clients

PM- Weight training- full body 45 minutes-1 hr

Thursday

AM- Cycling to appointments. Accumulating 1 hr

Aft- Run outside with client- 30 minutes

PM- I try to hit up an Ashtanga yoga class once a week.

Friday

AM-Run on treadmill 30-50 minutes

Aft- Rest

PM- Weight training upper body 25-45 minutes

I'm not counting A LOT of walking. I walk to the store and back at least once a day. That adds 20 minutes here and there. I also walk fast to appointments from the closest subway stop. I like to have different activities from a long and slow bike ride to short, fast speedwalks.

I stretch many times throughout the day. In the morning, after any activity and whenever I feel like I could use it.

Weekends

-Can vary. I usually take one day of the weekend completely off and run the other day. I try to get a lot of walking in. Weekends are usually when I will go for an Urban Hike or check out a festival. Some weekends I do nothing at all because by then, I need the break!

Feel free to comment or e mail me your schedule. I have had readers tell me about their activities, and I find it very interesting to see what others out there are doing!

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Sweet on Sweet Potatoes

Sweet potatoes (or yams) are a root vegetable native to South America. With Thanksgiving coming up next weekend in Canada and next month in the U.S. sweet potatoes should be a healthy addition to any holiday feast. They are rich in nutrients and delicious!

Nutritional Benefits of the Sweet Potato

-High in Fiber.

-Rich in complex carbohydrates.

-High in beta carotene.

-Contains vitamin C and B6.

-May stabilize blood sugar levels and lower insulin resistance. A beneficial food for diabetes.

-A 1992 study by the Center For Science in the Public Interest (CSPI)found that the sweet potato are the most healthy vegetable, with the potato coming in second.

The sweet potato has many culinary uses. Personally I love sweet potato fries.

Other ideas Include:

-Baked whole. Make it loaded with low fat sour cream, salsa, low fat cheddar and chives.

-Boiled. Have them as a side, cut or mashed.

-As a treat bake a sweet potato, add margarine and a little brown sugar

-A yummy holiday dessert is sweet potato pie. Try it with a whole grain crust.

-They can also be prepared roasted or steamed.

Sweet potatoes are an important vegetable to include in your diet. They are easy to prepare and so good, you forget you are eating your vegetables!

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Monday Motivation from Tiger Woods

"No matter how good you get you can always get better and that's the exciting part."

"I always feel pressure. If you don't feel nervous, that means you don't care about how you play. I care about how I perform. I've always said the day I'm not nervous playing is the day I quit. "

"There’s nothing wrong with having your goals really high and trying to achieve them. That’s the fun part. You may come up short. I’ve come up short on a lot on my goals, but it’s always fun to try and achieve them."

-Tiger Woods

I like this guy. Not only is he the best golfer ever but he is young and charismatic. He's made a stereotypically boring game a little bit more interesting.

Plus, his last name is "Woods." How perfect is that?

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5 Ways To Drink More Water

Drinking enough water daily is hard. Until you get in to the habit water can seem boring and inconvenient.

Water is important for hydration, joint lubrication, athletic performance, weight loss and so much more.

Here are Five Ways To Drink More Water.

1. Start everyday with a glass of water.

Sometimes all it takes is a good start to keep you at it for the rest of the day. A big glass of water in the morning already covers almost half a litre. Most people wake up thirsty, so it's the perfect time.

2. Try not to drink anything else but water until a designated time.

One trick is to only drink water until dinner, or any time you decide. This way, you are almost forced to drink water. If you get thirsty and it's not "X" time yet, you need some water.

3. Buy a cool water bottle.

Isn't it funny how a gift (to yourself even) can make you do something you wouldn't do otherwise? It's like getting a gym membership for Christmas. You have to use it or it's wasted. A nice water bottle will help you drink water and it's better for the environment than the disposable plastic bottles.

For a little extra try the Hydracoach-Intelligent Water Bottle. For about $30, it will let you know how much water to drink and when you need to pace yourself. Pretty neat!

4. Have a glass on standby.

No matter what you are doing, it could be cleaning up, doing homework or talking on the phone have a glass of water nearby. People are fidgety and when you need a quick distraction or you feel like moving take a sip of water. A lot of people have the tendency to snack while doing something else. Drinking water is a much more body positive option.

5. Eat more fruits and veggies.

Another reason to eat healthy. Fruits and veggies have a high concentration of water. A salad is very hydrating with lettuce being 90% water. Fruits and veggies make delicious snacks with hardly any preparation.

Stay hydrated for health and fitness recovery. If you need more convincing read my post Wonderful Water for more information on the benefits of drinking water.

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Nuit Blanche is a Chance to Walk!

What does an art festival have to do with fitness? Not too much except for the annual overnight festival gives Torontonians a chance to get out for the night and walk around.

What do you usually do on a Saturday night in October? Go out drinking? Go to the movies? Watch TV at home? Weekends can be a lazy couple of days!

The Scotiabank Nuit Blanche Festival runs from sunset tonight, to sunrise Sunday morning.

Between the three designated zones and a 12 hour time frame there is a lot of walking and standing.

Yes, I can find a reason to attend anything in the name of fitness!

Walking burns 170 calories an hour for the average 150 pound adult. Standing burns 100 calories per an hour.

So get out there, see some art and visit a few of the most interesting and exciting neighbourhoods in Toronto's downtown core.

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Hula Hoops For Fitness

This new fitness craze makes me feel nostalgic! I picked up a hoop a few years back to shake up my home fitness routine. I didn't stick with it for very long. The hoop was too light and fell down on me so often, that I did not get much out of it.

These days they are making hoops big enough for adults, weighing in at about 5lbs. So they stay up long enough to sweat!

The Hula hoop or "hooping" craze hasn't hit Toronto as hard as it has invaded the UK and L.A fitness clubs. This activity is fun and has a lot of advantages.

Benefits Of Hula Hooping

-It's a great warm up to start a home routine or group class.

-Hula hooping targets the abs, back, hips and surprisingly the legs from bracing yourself.

-Hula Hoops are inexpensive and easy to store.

-Anybody can try hula hooping. It's easy on the joints and can be made harder or easy, based on your fitness level.

-Different classes can be based around the hoop. Circus style, which involves multiple hoops and belly dancing. It's quite challenging to dance and hoop. A great workout!

-An excellent activity to blast some music to while throwing in some punches.

-An awesome cardiovascular workout.

-This is an exercise you can do with your kids.

Hula hoops are no longer just a kids toy! Hooping is a fantastic fitness alternative that everybody should try!

Hoop For Fitness!

5 Ways to Cut Back on Calories

I'm already thinking about my family's trip to Cuba this Christmas. Of course, I want to be able to (confidently) rock a bikini on the beach. To get a bikini ready body when you are already working out hard, means you must look to your diet. Personally, I eat healthy but I know my weakness is too many carbs. (Mmmm carbs) I don't want to change my diet completely but I know that if I cut back on things here and there I will have a beach body in a few months.

If you want to lose a few pound without taking any drastic diet changes try cutting out calories in the meals you already eat. It's so easy, you won't even notice anything is missing!

Five Ways to Cut Back on Calories

1. When you have a burger, go for an open faced sandwich or "steak style" (bun free)

A hamburger bun can be more than 200 calories. In addition to fries which are also high in calories and carbs it's not the greatest meal for weight loss. However, if you eat only half of the bun or none at all you easily cut back while still enjoying a "forbidden" meal. Once a week I eat veggie burgers with baked sweet potato fries, sprinkled with Cajun powder. It's almost too good to be healthy!

2. Cut back and limit dips, spreads and toppings.

If you were to eat a tablespoon of peanut butter instead of 2, you save 100 calories. If you cut back on ketchup you are saving a pile of calories, mostly from sugar! Dips can kill a diet. Get salad dressing on the side and try not to eat it all. It's seriously high in saturated fat.

3. Break a meal up in to 2.

I really enjoy a veggie burrito with soup. Instead of eating it all in one go, I like to eat the burrito first. That keeps me content for a couple of hours. When I get hungry again I eat the soup. If I didn't, you can bet I'd be after something else, adding to the days overall calorie consumption. Breaking meals up in to smaller ones, keeps you full all day. No feelings of deprivation whatsoever!

4. Cut back on portions.

This one seems obvious but I think it's an underrated tip! Cutting back on 100 calories a day from an overall portion of say, pasta or rice will equal to a pound of weight loss in just over a month. 100 calories of rice or pasta in a main course is not a lot at all. Yo won't even notice it's gone!

5. Count Calories.

Don't become obsessed with counting calories but if you try keeping track of what you are eating for a few days you will have a better idea of where you should cut back. Chances are, you will get bored after a few days but you will get a great idea of exactly what you eat and how much. People regularly overestimate how many calories they burn during exercise and underestimate how much they eat.

I hate the idea of being unhappy while trying to tone up. Changing your body should be a positive and fun thing to do. Not some kind of punishment or torture.

Use these tips in addition to switching to low fat food and diet pop if you have not already, to lose a few pounds for your next vacation, reunion or just because!

Try It!

Why Having CPR Training is Important

Two things have sparked this post. The first is This Article I read detailing a study done over 10 North American cities. Researchers compared survival rates of cardiac arrest victims based on the cities that they live in.

The findings indicate that while Seattle has the best survival rate at 16% and Alabama has the lowest at 3%, Toronto falls quite low on the scale at 5%.

Cardiac arrest patients already have a low survival rate as it is. What is important, is having bystanders prepared to act fast by calling 911 and performing CPR in an attempt to resuscitate the victim.

The second event that sparked this post is that over the weekend I was coming home from a night out, when somebody yelled "call 911" directly at me. I did it right away.

In CPR training they will tell you not cry out "Call 911" in to a crowd but to select somebody specific. In large groups, everybody assumes somebody else will take responsibility and nobody acts fast enough. You have to point or speak directly to specific people to have help arrive as quickly as possible. Fortunately the incident over the weekend did not require CPR and the injured man will most likely be okay.

Five Reasons to get CPR training

1. By the time someone needs CPR they are dead. Sorry to be so blunt but their heart has stopped and they are no longer breathing. CPR at this point can only help a person until professionals arrive at the scene.

2. Being helpless in a crisis situation is a horrible feeling. When the victim is a friend or family member you will want to know how you can help. CPR is a life saving skill that can be crucial in a life or death situation. CPR training will also teach you what not to do in an emotional situation. For example, sometimes it's best not to move an injured person. If you are a parent your first instinct might be to pick up your child. This might not be the right thing to do and with proper training, you will learn what is helpful and what is potentially harmful.

3. CPR training teaches you how to handle a situation where you need to take control and give commands. "Hey you, in the yellow shirt call 911." "Hey you, with the glasses, wait over there to flag down the ambulance."

4. CPR training teaches you how to use a defibrillator. Defibrillators are located in many public spaces such as community centres, swimming pools and senior centres. They are good to have in public spaces but they are even better, if there are people around who are trained to use them.

5. CPR training will teach you how to keep yourself safe in an emergency situation. If something horrible has happened you need to know how to quickly analyze the scene for your own safety. Broken glass, possible explosions and bodily fluids are things you might not think about if you are running toward someone to help them out.

Being trained in CPR is crucial for anyone. More trained citizens means a safer and faster acting community.

Many organizations offer CPR training. Red Cross and St. John Ambulance as a couple of examples. The courses are not very long or expensive. It's defintiely worth it!

Get Trained!