Last Day of 2009. Happy New Year!

I hope everybody has had a great year in fitness and nutrition in 2009. I did!

New Years in a great time to reflect on the past year and think about what you want in the coming year. 2010 is a big one so let's really make some changes. Here are some of my fitness and nutrition related resolutions for the new year. Feel free to comment or email me with yours!
Resolutions for 2010:

1. Take more courses on weight lifting.

2. Use my new juicer to make lots of veggie juice to be used as an antioxidant and detoxifying cleanser

3. Use my new food processor to make healthy soups, hummus and tabbouleh

4. Learn more belly dance and dancing styles in general.

5. Try to remember that I'm not invincible and rest is recuperation is necessary for health and wellness.

Have a safe and Happy New Year.
See you in 2010!

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Three Simple Ways to Speed Up Your Metabolism

The key to weight loss and maintenance is a metabolic system that digests food efficiently. Here are three simple ways to speed up your metabolism:

1. Weight Lifting

Muscle burns calories, therefore, building muscle mass increases the metabolic rate. You don't have to have huge muscles for this to be effective. A simple strength training routine 2 to 3 times a week will sufficiently build the muscle required for a long term metabolic increase.

2. Smaller Meals and Calorie Rotating.

Diet has to be 80% of weight loss, and fitness results in general. Eating a huge, heavy meal is really hard to digest and will slow your metabolic rate. Eating smaller meals, especially fruit and veggies will keep your metabolism running more frequently while at the same time, digesting meals more easily. Also, if you know you are going to be eating a lot at a family gathering or work function tomorrow eat light today and the day after. The reason for this is because like with exercise, you can "shock your body into changing." Giving your body different meals consisting of different foods and portion sizes keep your metabolism "surprised" and constantly working in different ways to aid digestion. So really, you are using that big meal to your advantage!

3. Cardio

Cardiovascular activity revs up the metabolism for up to 24 hours after exercise. This type of metabolic increase is temporary but very useful for weight loss and maintenance. Have you ever noticed how hungry you get an hour or so after a great cardio workout? That's your body ready to digest a satisfying meal to replenish lost nutrients and hydration.

Basically, the key to a great metabolism is a healthy lifestyle consisting of a healthy diet and regular exercise. Practice these three simple ways to a faster metabolism and I guarantee weight loss!

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Monday Motivation, Let Yourself Shine!

"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

"Here is a test to find out whether your mission in life is complete.If you're alive, it isn't." Richard Bach

"Meditate.

Live purely. Be quiet.

Do your work with mastery.

Like the moon, come out from behind the clouds!

Shine"

Buddha

"Don't ask yourself what the world needs; ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who have come alive."

Howard Thurman

"I will not die an unlived life. I will not live in fear of falling orcatching fire. I choose to inhabit my days, to allow my living to open me, to make me less afraid, more accessible, to loosen my heart until it becomes a wing, a torch, a promise. I choose to risk my significance; to live so that which comes to me as seed goes to the next as blossom and that which comes to me as blossom, goes on as fruit."

Dawna Markova

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Tips for buying home gym equipment

Having a home gym is super convenient and economical. For the cost of one month at a gym, you could already have a basic set up! The larger investments such as cardio equipment will last for years and will pay off in the long run.

Here are some home gym equipment buying tips:

1. You get what you pay for

Do not buy machines from Wal Mart, Canadian Tire of similar chain discount stores. The equipment is terrible! The first elliptical I had broke in TWO WEEKS. I have had other cardio equipment from these stores break in less than a year. It's very disappointing, frustrating and a waste of money. It's much better to pay a little more for a much longer life.

2. Dumbbell Types

Most dumbbells sell for around a dollar per pound. They are a little more expensive for chrome, or hard plastic heads. If you are trying to save money then basic grey hex dumbbells are the way to go. They are durable and do the job. If you are buying nice weights for a home gym set up expect to pay a little more. Try to avoid the foam/vinyl covered weights. They scuff, peel and are in general, not as long lasting.

3. Resistance Bands/Tubes and Stability Balls

These items are easy to find. If you live in Toronto try Canadian Tire, Wal Mart, Sears, Winners, Honest Eds, Shoppers Drug Mart, Sports Chek, and other sporting goods stores. Make sure the ball is the right size for you and that the bands are challenging enough.

It's not a bad idea to pick up little extras to motivate you. Some examples are: Punching bag and gloves, jump rope, medicine balls, weight bench, push up pro handles, BOSU ball, aerobic step, and pedometer.

Buying for a home gym is fun! Once you get everything you need, stay in, and get fit!

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Special Holiday Offer

It's not too late to give the gift of fitness. Until January 1st 2010 I'm offering the initial assessment, 3 personal training sessions, nutritional counseling and a custom program for home workouts for $199.

If you live in Toronto and would like to hire a personal trainer for yourself, or a loved one, feel free to contact me anytime by phone 647 308 KALI (5254) or e mail kaleenatrainer@gmail.com

If you are an international client looking for custom programs, be in touch for great holiday discounts. $79 for Fitness or Nutrition programs or $129 for both!

Happy Holiday Clients and Readers!

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How long does it take to get results?

I get asked this a lot and the answer is, it really depends on what you are training for and whether the exerciser is a beginner.

Weight loss

Good news! Weight loss results are the fastest to achieve. In theory you can lose 1/2lb to 2lbs in the first week if you are eating less calories than you burn, in addition to exercise. This usually applies to beginner exercisers who have drastically changed their diet but not necessarily. Some people lose weight easily by making these changes regardless of their exercise history. For other people it may take a little longer, up to 6 weeks.

Muscle Mass/Tone

With consistent training 2 to 3 times a week, you can expect to see results in 4 to 12 weeks. Again, beginners will notice changes very quickly, whereas exercise veterans have to work harder to "shock" their conditioned body in to changing. Weight lifting usually results in strength increases before muscle tone but feeling good about yourself happens right away.

Flexibility

Flexibility is probably the slowest progressing discipline in fitness. Our flexibility has a genetic predisposition and also, our muscles are used to be being tight. Stretching has to be performed very gently on warm muscles and done without tearing or pulling any muscle fibers. Every time you stretch you should be able to reach a little farther but after hitting the "flexibility plateau" it then helps to have someone assist your stretching (Like PNF stretching) to help push past your normal threshold.

Wellness and Psychological

Fortunately this is experienced right away. From the first workout you feel good! This is very motivating as exercisers notice this immediately and keep coming back for more. Benefits of exercise such as energy, relaxation, clear thinking and better sleep patterns are noticed in the first week and ultimately are just as good if not better than any weight loss of muscle toning goal.

There are other factors that can effect results such as experience or working out with a personal trainer, body type and limitations due to injury or medical conditions. As a whole most people will see results within three months.

So Start Exercising Today!

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Monday Motivation on Bodybuilding

"The lion in the jungle makes every other animal sit up and take notice as soon as he lets out a roar. He didn't get that way through artificial paraphernalia or through springs and wires and trick dumbells. He became the king of the jungle through constant natural use of every muscle in his body."
Charles Atlas

"Eat, Train, Rest, = Growth."

Karen Sessions

"Sell yourself short on nutrition and you're selling yourself short on maximizing your physique development."

Ernie Taylor

"The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit."

Ken Doherty

"When the body is strong and the mind is weak, the result is insubordination. Train your mind as well as your body."

Unknown

"Modern bodybuilding is ritual, religion, sport, art, and science, awash in Western chemistry and mathematics. Defying nature, it surpasses it."

Camille Paglia

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Portobello Philly Cheese Steaks

These vegetarian portobello Philly cheese steaks are to die for! They're easy, healthy and hearty, perfect for a meal on the go, or even to impress impromptu guests.

Ingredients:
1 teaspoons extra-virgin olive oil
1 small onion sliced
3 to 4 large portobello mushrooms stems and gills removed (take a teaspoon and scrape out gills), sliced
1 small red bell pepper thinly sliced
2 tablespoons minced fresh oregano or 2 teaspoons dried
1/2 teaspoon freshly ground pepper
1 tablespoon all-purpose flour
1/4 cup vegetable broth
1 tablespoon reduced-sodium soy sauce
2.5 thinly sliced reduced-fat provolone cheese
4 whole-wheat buns split and toasted

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.

2. Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.

3. Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.

Serve with carrot fries or a side of salad for a complete entree.

Serves 2

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Winter Outdoor Workouts that are FUN!

Just because it's getting cold, doesn't mean outdoor workouts are over for the next 5months. On the contrary, now is a great time to change it up. Exercising outside during the colder months leaves a lot of room for trying different routines.

Try These Three FUN Outdoor Winter Exercises

1. Running in the snow.

The snow provides resistance, like running in the sand. This helps to develop sexy hamstrings and glutes. It's also much harder on the cardiovascular system and will result in a stronger heart, more sweat, and stronger legs. If you have a dog they'll love working out with you!

2. Tobogganing.

Who says exercise isn't fun? Do you remember how hard it was, even as a kid, to run up and down the tobogganing hill? Grab some friends and find the biggest hill you can. Reward yourself afterward with low fat hot chocolate or green tea.

3. Playing in the snow.

If you have kids or you're just a kid at heart, perfect! Play in the snow by having a snowball fight, (no ice balls, please!) building a snowman or making a fort. Hauling snow around is heavy and constant movement results in fat burn after 20 minutes, no matter what you do!

Have fun this winter while staying in shape and improving your overall fitness condition with these three fun outdoor winter workouts.

Workout this Winter!

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Benefits of the Treadmill

I have a soft spot for the treadmill. It was the first piece of equipment I used and with it pretty much alone (I didn't know how to lift weights yet!) I lost a lot of weight and started my fitness journey.

Over the years the treadmill keeps winning me over and with any luck I can pass along my enthusiasm for this machine onto you, with ten benefits of the treadmill:

Ten Benefits of the Treadmill

1. In comparison to walking/running outside, speed and incline can be controlled and recorded. It's also great for avoiding going downhill because shin splints are never fun!

2. Using the treadmill is easier on your joints than running or walking on pavement.

3. Using the treadmill is convenient. You do not have to miss a workout due to bad weather.

4. Staying balanced on the treadmill requires core stabilization. It's great for the abs and low back!

5. Most treadmills nowadays are equipped with heart rate monitors to make certain that your workout are intense as need be.

6. Using the treadmill is a form of cardio that is great for your heart, circulation and overall health and well being.

7. The treadmill is great aid for weight loss.

8. The treadmill keeps your workouts safe. Running outside can be a hazard with potholes, traffic, cyclists and other pedestrians.

9. Having a treadmill at home makes exercise super easy. Even if it's first thing in the morning walking on one does not require much concentration and it helps you to wake up and start the day on a healthy note.

10. Overall treadmill workouts are beneficial to cardiovascular health, energy and stress levels, weight maintenance and sexual health.

If you do not use a treadmill yet at home or the gym consider trying one out for 15 to 40 minutes after a weight workout.

Try It!

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Monday Motivation

"The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark."
Michelangelo

"What is not started today is never finished tomorrow."
Johann Wolfgang von Goethe

"Age wrinkles the body. Quitting wrinkles the soul."
Douglas MacArthur

"If you only do what you know you can do- you never do very much."

Tom Krause

"Contemplation often makes life miserable. We should act more, think less, and stop watching ourselves live."
Chamfort

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Resolution Ideas

With only less than a month until resolution time, I'm throwing out a few suggestions to readers and clients of Kalisthenix.

I'm a big fan of goal setting. I believe it's necessary in all facets of life development and even though I think resolutions should be made all year long, the end of the year is a wonderful time to really think about all of the bigger things you would like to accomplish.

Resolution Ideas:

1. Do something that REALLY scares you

This year I started taking belly dancing lessons, and consequently this led to me performing a routine on a stage, in front of over 100 people. I'm a fairly reserved person and the only thing that scares me more than dancing on a stage is singing on one! However, because the idea of doing this scared me so much, performing my routine without any major errors, and having fun in the process has really helped me to 1. Overcome by fear of public performance and 2. Discover a new activity I thoroughly enjoy. Not only am I continuing with my lessons in the New Year, I have also auditioned, and been accepted in to a dance teacher's training course starting in January. Sometimes doing things that scare you can be life changing!

2. Pick something up that you have already tried but couldn't do

When we are not good at something right away, it's natural to want to quit. If you tried to train for a marathon, or fell on your butt last year ice skating and gave up trying, now is a good time think it over and analyze the reasons why you gave it up. Was the goal was truly unattainable, or did you quit prematurely? If something like running a marathon was truly important to you, figure out a different approach to attaining the goal and get back to it! Reaching a challenging goal you have attempted more than once is ultimately more fulfilling than something you can do right away!

3. Make a major lifestyle change

A new year is like a blank canvas. It's a great time to completely reinvent yourself by making a serious lifestyle change. Whether it is cutting caffeine out of your diet, quitting smoking or promising to hit the gym three times a week, now is a better time than any to get started.

With any goal it's great to make a plan. You can do this on paper or even in your head. The most important planning tips I can offer is: set a start date, have a plan for how to deal with obstacles, and have an idea of when you want to accomplish your goal by.

Start thinking of resolutions now for a successful and personally fulfilling 2010!

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Organizing Strength Exercises

A personal trainer will organize your exercises to create an effective and logical weight lifting routine but if you want to create a program of your own, here are some tips to get started:

1. Bigger to smaller muscle groups

Work the bigger muscles first such as chest, back, and glutes. This is best for a couple of reasons: The body will become warmed up for effectively, and the smaller muscles do not get exhausted before lifting heavier for larger muscles.

2. Work abs last

Abs are used in many exercises to stabilize the core and stay balanced. Work abs last so this way, they will not be too tired to support your other exercises. Also, finishing your workout on the floor is great for going straight in to a stretching routine. Get on the floor midway through the routine, and you may not get back up again so easily!

3. Work different parts of the muscle in two sets

If you are only doing two sets for biceps, use two different exercises to work more of the muscle rather than working on the same part twice. For example, perform one set of basic bicep curls for the front of the muscle, and then hammer curls for the side of the arm and forearm. Similarly with chest, bench press for mid chest, and then incline press for upper chest.

Designing a program takes some time but a well thought out program is extremely beneficial to a progressive, effective routine. Remember to change up the workout every four to six weeks and a do a completely new program every 12 weeks for the best results!

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Before you raise the weight consider this

It is fantastic to discover that your weight training routine is successful because the weights have become too light. Gaining strength is a primary goal for many weight lifters and raising the weight is very psychologically fulfilling to many. However, there are more important factors to consider before raising the weight, as doing so can potentially be counterproductive or even dangerous.

Consider these three points before raising your weight:

1. Technique

It's absolutely crucial to constantly refine technique. It doesn't just prevent injuries, good technique also allows proper muscle focus and the correct recruitment of the desired muscle group. Before raising the weight go over your technique and be sure to flex the muscle you are working before lifting. This helps with body awareness and using the muscle you actually want to exercise. A good example of this is bench press. During your press the chest is suppose to be the primary focus but many people put more shoulders and triceps into their lift. Practice the technique to make sure it is in fact, the chest that has progressed, not arms, before moving up in weight.

2. Speed

Before raising the weight try lifting at various speeds. If you find you are always lifting fast, slowing down the pace of your reps will become much more difficult. Slowing down speed also ties in to the first point of refining technique. Slower reps allow for more control and concentration. They stimulate more muscle growth and development, oppose to endurance lifting fast and light, or power, lifting fast and heavy. If you can lift very slow and still get to 15 or 20 reps, then it really may be time to raise the weights.

3. Exercises

After you have mastered the basics, like bench press, shoulder press, bicep curl etc change the exercises you are performing, before changing the weights. For example, doing a bench press with 100lbs may be easy but the same weight for dumbbell flyes could be extremely difficult. You may need to even lower the weight! Take your time to exhaust the weights you have by trying out more complex exercises that work the same muscles but in different ways. Not only is this better for all around better developed muscles, it will save you the cost of buying new weights for a little while longer!

Weight lifting is a personal sport and everybody should work at their own pace, within their own time frames. Don't feel pressured to lift heavier until your body absolutely needs it. If you are getting great results using the weights you already have, keep at it. Only raise the weights when you are plateauing and it's a matter of progressing results.

Lift hard but not necessarily heavy!

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Wellness Quotes. KARMA

"Thoughts lead on to purposes; purposes go forth in action; actions form habits; habits decide character; and character fixes our destiny."

Tryon Edwards

"There is a wonderful mythical law of nature that the three things we crave most in life -- happiness, freedom, and peace of mind -- are always attained by giving them to someone else." Peyton Conway March

"Contrary to popular misconception, karma has nothing to do with punishment and reward. It exists as part of our holographic universe's binary or dualistic operating system only to teach us responsibility for our creations—and all things we experience are our creations."

Sol Luckman

"The best and most beautiful things in the world cannot be seen, nor touched ...but are felt in the heart."

Helen Keller

"My karma ran over your dogma."

Author Unknown

"Be kind, for everyone you meet is fighting a hard battle."

Philo

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Low Carb Almond Cookies

These are delish. At about 60 calories per cookie, 3g of fat and about 1g per cookie (30g for the whole batch!) these make great gifts or are perfect for a sweet, nutty craving, without the post snacking guilt!

Low Carb Almond Cookies

Ingredients
1 1/4 cups Almond flour
1/2 cup Splenda
1 Egg beaten
1/2 teaspoon Almond extract
3/4 cup Butter softened

Directions
1. Preheat to 350 and mix all ingredients together.

2. Form into 24 small balls. Press flat on a ungreased cookie sheet. Decorate with almond slices, dried cranberries, cherries, strawberries or/and raisins.

3. Bake anywhere from 5 to 12 minutes (varies)

ENJOY!

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Free Resistance Tube/Band Workout

Email me at kaleenatrainer@gmail.com for a free detailed program!

Resistance tube programs are great for holiday travel and with only one band needed, it's an inexpensive and easy way to get or stay fit.

Full Body Resistance Program

Equipment
Resistance Tube/Band
Time
1 hour

Warm Up
2 minutes of walking or jogging on the spot
2 minutes of arm circles, arm hugs, swing arms up and down
20 body weight squats

The Workout
15 reps and 2 sets for all exercises as either a circuit or upper/lower and repeat workout.

Resistance (modified) Push Up
Resistance Squats
Resistance One Arm Row
Resistance Alternating Punches
Resistance Two Arm Row
Resistance Lunge
Resistance Lateral Raise
Resistance Leg Raise
Resistance Bicep Curl
Resistance Side Squats (bent knee side steps)
Resistance to the side Triceps Extension
Resistance Inner Thigh
Resistance Hammer Curl
Resistance Leg Curl
Resistance Overhead Triceps Extension
Resistance Calf Raise
Resistance Reverse Crunch

Cool Down

5 to 10 minutes of full body stretching

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Happy December! Holiday Shopping for Fitness

Here is a list of 15 fitness related gift ideas to help kick off the holiday shopping season:

15 Fitness Gift Ideas

1. Personal Training
2. Low/no fat desserts (garnished with dried fruit and nuts)
3. Fitness classes and gift cards for health and fitness services
4. Sports Massage
5. Gift cards to Lululemon, Sportschek, Athlete's World etc
6. Wii Fitness or EA Sports
7. Nike Plus
8. Fitness Apparel and Accessories
9. Fitness/Cookbooks
10. Subscription to Fitness themed magazine
11. Dumbbells/weights/stability ball and other equipment
12. Heart Rate Monitor
13. Sporting Equipment
14. Gift certificates to adventure activities like rock climbing
15. Take a friend out for a night of ice skating and walking around to see the lights with a skim milk latte:)

The holiday season is filled with hopes and dreams for a more fit and healthy fresh start in the New Year. Give friends and family a head start with a fitness related gift this holiday season.

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