A personal trainer doesn't need to look at the calendar to know when spring is coming. It's obvious in the gym and outside. Everybody is out trying to shed their "winter coat" in time for the warm weather. Being bundled up for half of the year is cozy and comfortable but when the sun shines and the snow melts, it sends people in to a panic. The security of extra layers has to come off and like the year before it's time to show a little skin.
A personal trainer can get you in shape for the spring.
A trainer can guarantee:
1. Motivation
Any good trainer works out and regularly achieves results of their own. They should tell you what they have been doing, any obstacles they have had to overcome and their results that have come out through it all.
2. Consistency
A personal trainer should be reliable and flexible to accommodate your busy schedule, guaranteeing as many workouts a week that you will need to reach your goals.
3. Effective programs
Personal training is more than just telling you what exercise comes next. A trainer has to consider your goals, exercise experience and limitations to design a program that is custom made for every individual. This involves research and trying it out on their own to make sure that it's hard enough for progression but also safe.
4. Proper technique
A trainer knows and studies technique and brings this knowledge in to training sessions to prepare you to work out on your own. Too many people go in to the gym without the full picture of how an exercise works and how it is properly preformed. This leads to injuries and delayed results.
5. Results
A trainer wants you to reach your goals and will do anything and everything to get you there. Your success is the trainers success.
This spring hire a personal trainer if you are serious about achieving your goals as quickly and effectively as possible.
If you live in Toronto I'm available for hire. I offer affordable rates and payment plans.
Call me 647-308-KALI (5254) or e mail me at kaleenatrainer@gmail.com with any questions.
February 28, 2009
Personal Training in Time for Spring
February 27, 2009
Benefits of Agility Training
Just like balance training, agility is an important component of fitness that should be incorporated in to your routine.
Benefits of agility training
-Quicker reaction time
-Improved sport performance
-Improves speed
-Reduces risk of injury
-Improves endurance
-Improves alertness and readiness
-Improves co-ordination
-Agility drills make for a great cardio workout
Some examples of agility exercises:
-Using agility ladders (they are flat and go on the ground)you can make up hundreds of footwork drills.
-lateral shuffle (side stepping) to one side of the room to the other, touching the floor with one hand when you arrive at your boundaries.
-Medicine ball throws and catches.
-Try running on all fours. It's not as easy as it sounds. If it is, try the crab walk. Same thing but this time, stomach to the sky!
-Bench jumps. Start with a low step and jump up with both feet.
Having great agility is a must for athletes, a plus for fitness enthusiasts and just plain impressive all around.
February 26, 2009
A Change Will Do You Good
It is actually quite surprising how reluctant people are to change their routines, myself included. If you find something that both works for you and is enjoyable that's great but I can promise you, it will eventually stop working.
February 25, 2009
Don't Stress - Exercise Instead!
-Increased energy
This is a great article on ways to be good to yourself and recharge.
February 24, 2009
Benefits of Balance Training
A well rounded and complete fitness regimen includes balance training.
Benefits of Balance Training
-Improves core strength
-Improves body awareness
-Prevents falls in the winter (on ice) and in old age
-Improves sport performance
-Improves joint stability
-Helps counter loss of balance during pregnancy
-A great way to exercising again while recovering from surgery or injury
-Easy exercises with little or no equipment
Some examples of balance training may include:
-Using a balance board or BOSU you can perform squats. Or try keeping your balance for a minute on one foot. If this is too easy, try with your eyes closed.
-Using a stability ball try planks, push ups (feet on the ball) or while seated lift one leg with your arms out to your side, and turn your body in the direction of the lifted leg.
-On a step or stair, step up sideways and raise your arms and opposite leg out to the side.
-Try lunges with your back foot on a stability ball or step. If you are advanced add in a bicep curl or shoulder press at the same time.
-Try a one leg reach, like in the picture above. On one leg bend down and either touch the floor or grab a light weight. This not only works the quads really well, it's a great exercise for golfers!
Balance training is beneficial to your overall abilities in sports and day to day life. Having great balance will make you a better runner, weight lifter and keep you safe now and in the future.February 23, 2009
Motivation Monday - Be Prepared
-Grant Heidrich
-T. Alan Armstrong
-Benjamin Franklin
-Winston Churchill
February 22, 2009
Grocery Shopping Tips
Eating healthy starts at the grocery store. Maybe you have always shopped for food in bulk this way but personally speaking, I used to dine a lot and buy food only when I was hungry. This was a recipe for disaster.
Three Tips for Healthy Grocery Shopping
1. Shop after a solid meal. You have probably already heard that you should not shop for food when you are hungry. I mention this one because although it's a common tip, it's an important one! I usually shop after lunch. This way I'm not hungry and it's not time yet for my evening sweet cravings so I don't have to worry about finding myself in to the chocolate aisle. Finding a time to shop that works for you, is important.
2. Make a list and stick to it. Having a list of things you need to buy is a crucial step toward keeping junk food out of the house. As soon as we start seeing sales like 2 bags of chips for only $2 and who knows what else, the cart is suddenly filled with unhealthy food we didn't want in the first place. Be strict with yourself and don't get pulled in by good deals.
3. Make a running list and always refer to it. This takes a little bit of time to set up but it's very helpful in the long run. Start by listing staples whether you have them at the moment or not, like whole wheat bread, olive oil, spices, brown rice and milk. Next add your favourite healthy foods from every food group that you already use to make healthy meals. Keep this list on your fridge, or on a gadget for editing and always take it with you when you shop. You can take this one a step farther by creating about 10 dinners using these ingredients. This way, you can have something different every day and don't have to worry about what to make for dinner every night.
Buying food at the grocery store is a much healthy alternative to picking up dinner on the way home from work or eating out when you are pressed for time. Once you get a good supply of staples and get used to your healthy grocery list, shopping becomes easy and affordable.
Good Luck!
February 21, 2009
P90X - Ab Ripper Review
I tried the P90X 15 minute Ab Ripper workout. (Thanks one of my clients giving me a copy:) I have been wanting to try this workout for ages, to see what everybody is raving about.
February 20, 2009
Runners Need To Stretch!
Stretching can be neglected and with runners, this is the worst thing you can do to your muscles.
Every stride running delivers hundreds of pounds of pressure to your lower body. This constant impact causes the muscle to shorten and tighten. A tight lower body can cause future problems in your hips, knees, feet and back. It also causes inflexibility and a limited range of motion that can lead to injuries on and off the road.
After a run be sure to stretch your lower body out fully. Include everything; the hamstrings, quadriceps, glutes, inner thigh, hips, calves and even the bottom of your feet.
Take 10 minutes at the end of every run to perform standing and seated stretches. Hold each stretch anywhere from 10-30 seconds and try to repeat each one 2 or 3 times.
I also suggest that runners take a yoga class at least once a week for a deep and relaxing full body stretch.
It may be a little boring and if you are short on time the run might have to be shortened but it's worth it. A limber and flexible body makes you feel healthy, energetic and will keep you running for years to come, injury free.
Stretch!
February 19, 2009
VAST Social Adventures in Toronto
If you are looking for a social activity group that combines making new friends with healthy eating and exercise try going to a V.A.S.T Veg*n Adventures and Socials in Toronto.
This group is for vegans, vegetarians and veggie friendly folk who want to get out, see the city and eat delicious food!
Some past activities have included skating, hiking, indoor climbing and potluck dinners. The cost is incredibly affordable and sometimes even free or in exchange for a veggie dish.
Join their Facebook group and prepare yourself for a great time.
February 18, 2009
Off-Weight Bicep Curls
If you have dumbbells with weight plates (like a York set) or a set like the Bowflex Select Tech, take advantage of off weight resistance exercises, particularly the bicep curl.
Anybody looking to take their standard curls up a notch has to try this.
Set up
Load your barbells so there is a heavier weight on the inside. This means, when you are holding the dumbbell with your palm facing up, the heavier side is at your pinkie finger.
The difference in weight depends on how much you lift. If you are lifting up to 25 pounds make it a 5 pound difference.
Example: For a 15 pound lift place 10 on the heavy side and 5 on the light. For 25 pounds place 15 on the heavy side and 10 on the light.
If you are lifting 30 pounds or more, make the difference 10 pounds. For a 35 pound lift, 25 on the heavy side, 10 on the light.
Technique
Start the curl in hammer grip, with arms at your side and palms facing in. As you curl up toward the shoulder, turn your pinkie finger in toward your chest (like a concentration curl) and shoulder.
The reason this works so well is because as you curl, the pinkie finger is curling toward your chest and has to fight a greater resistance then if it were balanced. This technique (pinkie toward chest) is fantastic anyway for muscle development and growth. Adding in the off weight resistance really changes things up for your biceps and gives you pumped up arms in less time.
If you have a fixed weight set you can still do this! Instead of gripping your weights in the middle, hold the dumbbell off centre, so your thumb and forefinger are pressed in to the outer weight and your pinkie finger has lots of room on the other side.
Try Off-Weight Curls!
February 17, 2009
Benefits of the Vegetarian Diet
Going vegetarian used to be seen as a fad. It was viewed as something trendy, hippie or only a diet for bleeding heart liberals. These days, more and more doctors and health care professionals are recommending the vegetarian diet to their patients and clients. Vegetarianism has many health benefits that are complimentary to healthy eating and an active lifestyle. Even if you love to eat meat, reducing your intake can still improve your health and wellness.
Advantages to Going Veggie
-Lowers high blood pressure
-Lowers cholesterol levels
-Reduces risk of heart disease
-Reduces risk of diabetes
-Reduces risk of some cancers
-Reduces gallstones
-Aids weight loss and reduces obesity related illness.
-This is a diet generally lower in saturated fat.
-Lowers risk of stroke.
In humanity's past we didn't eat meat everyday. The convenience of going to the grocery store and not having to hunt our own food has caused an over consumption of meat products that negatively affect our health and the environment.
It's a common misconception that vegetarians don't get enough protein. On the contrary between whole grain carbohydrates, beans, legumes, soy and nuts there are plenty of clean, low fat protein to go around.
You don't have to completely give up meat. Try a few meatless dishes a week. Some great options are Mediterranean foods, curry on brown rice and Asian dishes.
Try A Vegetarian Diet!
February 16, 2009
Monday Motivation - Muscles!
"Patience can't be acquired overnight. It is just like building up a muscle. Every day you need to work on it."
-Eknath Easwaran
-Arnold Schwarzenegger
-Leonardo da Vinci
February 15, 2009
FREE Classes at the Ben Navaee Gallery in Toronto
In the growing community of Leslieville in Toronto, there is a fantastic place called the Ben Navaee Gallery. This art gallery offers unique and affordable artwork by local artists. They also raise funds and awareness for causes such as homelessness, human rights and environmental issues.
In addition to all the previously mentioned goodness they teach awesome free classes to the general public on different disciplines from yoga, meditation, aromatherapy, sculpting and so much more.
If you are a part of the East York community, or you visit often check out the art, sign up for the classes and say hi to me if you see me there!
Check It Out!
February 14, 2009
EZ Curl Bar for Maximal Bicep Development
A few weeks back I bought an EZ curl bar off one of my clients because he has a much better one he uses regularly. I'm already noticing a difference. I haven't worked out with one consistently, since working at a gym. A lot of people think the EZ curl bar is pointless when they can just do bicep curls instead.
Here are Three Great Reasons to use the EZ Curl Bar
1. The bar improves form and is easy on the wrists. This is proper technique for a full and awesome "pump." Even though you can theoretically do this with dumbbells, the EZ curl ensures every rep is performed this way. You can hold the bar from the other side (upside down) as well to activate different muscle fibers. The bar also takes pressure off the wrists, which is great for those of us with wrist problems.
2. It's a challenge. If you are used to lifting 25 pound dumbbells in each hand, you will find it a lot harder to lift 50 with both arms plus the weight of the bar. Using a bar to work your biceps is quite challenging. So if you find your biceps haven't developed in a while, use the EZ curl, reduce weight and work your way up to your single arm curl weight.
3. The EZ curl can be used for other exercises. Over head triceps extensions, rows for the back while laying prone (stomach down) on a bench and forearm curls can be performed with the bar. So if you don't have a barbell yet, the EZ curl can come in handy.
If you have a home gym I highly recommend adding the EZ curl to your equipment. If you have a membership at a gym, next workout head to the lifting section and try it out.
Blast your Biceps!
February 13, 2009
Settings on the Assisted Pull Up/Chin Up Machine
If you get the chance to use this machine, definitely try it out! Assisted pull up machines are fantastic for building up strength to progress on to full body weight pull ups and chin ups.
The only thing that can seem confusing at first, is the weight settings.
With other weight machines, the settings are very straightforward. If you want to lift 50 pounds, you place the key in between the weight plates that say 50lbs, or the number 5 or five plates down. Easy breezy, right?
However with the assisted machines putting the weight at 50, actually means 50 pounds assisted. So basically it's giving you 50 pounds help while you are using your weight for the rest of the work. So if you are using 50 pounds assisted and you weight 150lbs, you are lifting 100 pounds of your own body weight.
If you want a good estimate of how much assisted weight you need, go to the lat pull down machine and see how much weight you can do 10 reps with. If you can lift 50 pounds and you weigh 150, then you need 100 pounds of assisted weight on the assisted machine.
Try It!
February 12, 2009
Motivated for Valentine's Day
Whether you are single and looking or attached, Valentine's day is a great motivator for getting in to shape and eating healthy. With only two days away from the big night, it's also a good time to stay away from chocolate and rich foods. Mostly to make room for a decadent dinner and dessert on the 14th! :D
While it's true that many people exercise for reasons such as reducing chronic pain, sleeping better and feeling more healthy in general, a huge motivating force is wanting to feel more attractive, confident and sexual.
So if you have been lacking motivation lately, let a day like Vday get you in the mood for exercise and good nutrition.
Get Fit!
February 11, 2009
Don't Skip Your Abs!
Skipping the abs is a common workout problem. It's not that people want to neglect them but it happens due to a lack of time and energy.
First, abs are worked out last because we need core stability for other exercises. Our abs need to be at their best to perform other exercises to their full potential. Most people stick core exercises at the end of their workout, which is the proper and correct thing to do. However, when you find that you are skipping them due to a lack of time or energy, it's time to make a new plan.
Five Tips for Guaranteed Ab Workouts
1. Perform a lot of compound exercises that recruit the core. Some examples would be lunges with a triceps overhead extension, chin ups + knee raises, push ups + planks and squats + shoulder press.
2. As mentioned in my ab interval article, do your abs in between sets. Since you don't want to fatigue your abs before the end, do more isolated exercises in this workout such as bicep curls and leg extensions.
3. Have an ab day. A good three day a week schedule can be upper body, lower body and abs. You could stick the ab day on to a busy day or combined with cardio because you only need about 10-15 minutes to properly work them to fatigue.
4. Work your abs wherever you go. Sometimes when I'm bored waiting in line or for the subway I do "ab rolls." I try to isolate each ab individually and roll it forward, back and side to side. Once you become body aware and are able to isolate your abs you can work them out anywhere. Even flexing and releasing works very well. These moves are very useful at the office!
5. Remember that you use your abs a lot! Anything from walking, cycling, carrying groceries and even cleaning your house uses core muscles to make it happen. So if you feel like your ab routine is falling behind, it's probably not!
Keep in mind that you should also be throwing in some lower back exercises in to your ab workouts to balance the core. Alternating back extension and stability ball back extensions are easy and effective low back exercises that will prevent back pain and balance your core routines.
Work Those Abs!
February 10, 2009
Cutting Back on Calories Adds Up!
Little changes can make a huge difference. 100 calories is nothing at all. It can be not eating the crust on your pizza, avoiding 3 Hershey kisses or cutting back on (less than) a can of pop a day. Cutting out 100 calories for every main meal you eat (3) will add up to a pound worth of weight loss in about 12 days. Losing weight doesn't have to mean the end of good eating. It simply involves making smarter food choices and keeping healthy eating consistent.
Easy and Effective!
February 9, 2009
Motivational Monday - Weight Loss
"You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is."
-Ellen Degeneres
"The rest of the world lives to eat, while I eat to live."
-Socrates
"You must begin to think of yourself as becoming the person you want to be."
-David Viscott
"You've got to say, I think that if I keep working at this and want it badly enough I can have it. It's called perseverance."
-Lee Iacocca
"Take twice as long to eat half as much."
-Anonymous
February 8, 2009
Shiva Rae's Vinyasa Flow Yoga DVD Review
A couple of weeks back in This Post I mentioned I was going to pick up a yoga DVD that I seen while I was out and about. I totally needed some indoor activities because Canadian winters are much too cold and long!
Now that I have completed most of it, I wanted to write my review on the DVD. I originally said it was 3 hours long. I was dead wrong. It's actually almost 6 and that's in pre-set practices alone!
Shiva Rae is a yoga instructor based in California. She has been practicing yoga since she was 14 and now leads retreats to various parts of the world to teach yoga in small groups.
The DVD which is called "Shiva Rae Fluid Power Vinyasa Flow Yoga," is a 2 disc set. There are 6 pre-set practices ranging from 26 to 108 minutes. They are all very different and I found them fun and useful. The first one I tried was called "Creative Flow" a class that focuses on freeing your inhibitions and letting the yoga totally take you away. There is a martial arts influenced practice in this one, which I thought was really neat.
The other pre-sets are called backbend flow, hip opening flow, beginning flow, lunar flow for flexibility and meditation.
Now what's really cool about this DVD set is "The Matrix" option. There is a list of all of the segments in the pre-set practices arranged in the order they should fall in a session. This allows the viewer to make their own yoga class with any number of segments they want from the pre-set practices. This is really awesome. Say you tried all the pre-sets and decide one day you want to go all out and try all of the challenging flows. No problem, just pick your favourites and add a warm up and shavasana at the end!
The second DVD offers tips on the harder poses featured in the DVD and a discussion with various experts on waves on consciousness within yoga and quantum physiques.
It's very cool. Check it out!
February 7, 2009
The Skinny on Weight Watchers
My friends and clients have used Weight Watchers to reach their diet and weight loss goals. All of them have raved over the success of their programs.
February 6, 2009
Lost Your Motivation?
There are numerous reasons why people lose their motivation for fitness and nutrition.
Some setbacks include:
-Not getting results fast enough.
-Not as much change in your body as originally hoped for.
-Missing multiple sessions.
-Injury
-Not having enough time to complete workouts.
-Becoming bored with your routine.
Solutions to Regain Lost Motivation
Not having the drive to exercise and eat healthy can be very discouraging and ultimately what guarantees the failure of any program. Of course, these feelings need to be extinguished, to get to where you want to be!
Here are some things to think about to regain your motivation and succeed with your goals:
1. Think about your original intentions.
Why did you want to exercise in the first place? Any reason such as more confidence, buying nicer clothes, a reunion or wedding are all great motivators. Sometimes you have to remind yourself exactly why you are doing something, to keep wanting to do it.
2. Revamp your program.
A common loss of motivation is due to being bored with your routine. Many times, a boring routine equals not seeing the changes you want. The same routine all of the time would demotivate anybody and any BODY! If you are having difficulties preparing exciting programs consider hiring a personal trainer. This way you can focus on workout and not the prep!
3. Find New Ways to Remain Consistent.
A lot of the time, if a person misses too many scheduled workout sessions they start to feel like their hard work has gone to waste. I can tell you right now that it hasn't. Even if you have lost some results you have made yourself healthier and stronger. Missing weeks, months or even years is nothing once you get back in to it. Have you ever heard of muscle memory? Your body will pick up where it left off quite quickly!
4. Modify Exercises.
If it's an injury that is stopping you, learn new exercises to avoid the injury or even help it. A rotator cuff problem can be corrected with gentle, light weight cuff exercises and if you have a bad knee, work out your upper body!
5. Have a Diet Do-Over
Like exercise, the same food can be boring! Try researching new meal ideas and get yourself pumped about trying new and healthy foods. Do whatever motivates your diet, whether it's counting calories (safely) or using a point system like Weight Watchers. It's also very helpful to try eating healthy with a friend, family member or partner.
If anybody (client or not!) is having trouble staying motivated, feel free to send me an e mail at kaleenatrainer@gmail.com anytime to discuss your fitness and nutrition regimen.
Stay Healthy!
February 5, 2009
Less is More in Fitness
Many people think that to have a great body and be fit, it's essential to exercise everyday for long periods of time. Well it's not! Actually, it's BETTER to work out less to achieve great results.
First of all, the body can only handle so much exercise before the workouts become ineffective. With strength training, once the muscle fibers are torn there is not much else to do but recover. Working muscles out when they are already sore will delay the results.
For cardio, the purpose is to burn energy in either the form of glycogen (sugar) or fat. The body will burn through the stored sugars first, which is basically any food you have been eating. After about 20 minutes your metabolism will switch over to burning stored fat. Unfortunately, your body won't allow you to burn all of your glycogen and fat so eventually you will start to burn away muscle tissue, which is completely counterproductive. Keep your cadrio workouts under 45 minutes.
The best kind of workout is a routine that revs up your metabolism. The best way to achieve this is to do interval sessions where you have periods of intense exercise and then easier recovery stages. This speeding and slowing of the heart not only improves the heart's recovery time but also it is also more tiring then a session where you only do one thing at a steady pace.
With strength training circuits and upper to lower splits are great for raising the heart rate and shifting the blood from one area of the body to the other. On top of all that, they are efficient workouts (especially when paired with compound exercises) that will give you the most benefits in less time.
When you exercise keep in mind that it is more important to have an effective, well designed program than it is to work out for long periods.
If you would like a program designed for you based on your goals and needs feel free to e mail me kaleenatrainer@gmail,com anytime.
February 4, 2009
Yoga Conference in Toronto
Just a heads up that the Yoga Conference is coming to Toronto April 2-5 at the Metro Toronto Convention Centre.
Whether you are an industry professional collecting CECs, or a hobbyist looking to improve your yoga technique and enhance experiences, all are welcome!
Prices are not too bad at all! Workshops range from $20-32.50 an hour and the cost decreases for longer courses.
Plus there are hundreds of vendors to check out. Pick up some new accessories or browse new and exciting trends in the yoga and pilates industry.
Be There!
February 3, 2009
Michael Phelps - Olympic Toker
So does anybody else have any thoughts on the Phelps Smoking weed situation?
I do!
First of all I do want to say that before the Beijing Olympics (after Athens), when he was arrested for drunk driving, that was seriously uncool. Nobody should be that irresponsible regardless of age, fame or anything for that matter.
As for the pot, I don't think he is being a great role model for the kids that love him. Being in the position of being a world record holder and Olympic champion, comes with responsibility and you know, maybe he shouldn't have let anybody take his picture! Discretion can be very important when any little thing you do, has the potential to become world news.
On the other hand I can't stop thinking about how his superhuman lung capacity must effect his bong toking abilities:P Seriously though, I have no problem with it, he is 23 and probably having the best time of his life.
Bottom line - Easy on the picture evidence Phelps!
February 2, 2009
Motivational Monday - Pilates
"The mind, when housed within a healthful body, possesses a glorious sense of power."
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February 1, 2009
Time Saving Nutrition Tips for Weight Loss
You don't have to completely revamp your lifestyle for a great physique. It's entirely possible to have a toned bod and a ripped six pack by making simple changes to your diet that can even take less time than your current kitchen routine.
