Tips from a personal trainer

You do it every day and do not even think about it.  Maybe that is a good thing because when people think of it as exercise it may put a negative connotation to it.  What am I talking about is walking.  Today it seems like people are doing less walking than before and our lives are becoming busier and busier.  Instead of walking the 5 blocks to the grocery store they are driving to save time.

What we do not realize as a society is that this saving time to get other things done is affecting our health and our waistlines.  I want to discuss the importance of walking as not only as a physical benefit but as also a mental benefit.  Walking gets our blood pumping and heart rate up.  A person who weighs 155lbs will burn about 250 calories an hour and that is a moderate “walking the dog” pace.  Just think about the number of calories you would burn if you added in a few hills or a bit of speed walking.

Walking is not just about burning calories it is also about relieving mental stress.  I have often heard of runners talk about how they are able to think through their problems on a run.  The same principle applies to walking, I know many times I have found solutions to any work or family issues that were on my mind.  So the next time you think about jumping in the car to go grocery shopping put your sneakers on and walk to the store.

Happy Workout!

To learn more about my services, please visit my website.

Today, I want to talk to you about a new piece of equipment I recently purchased.  It’s called the TRX suspension training system. It was originally designed by the Navy SEAL as a go anywhere workout. What is the TRX?  Basically, it is two adjustable straps with handles for you to hold or put your feet in order to create resistance using gravity and your body weight.  All you have to do is wrap the TRX around a solid object such as a pole or a tree and then you are ready for your full body workout.  I say full body because this piece of equipment works your entire body with very little rest time.  I was able to go from one exercise to the next with maybe 30 seconds in between exercises. I was amazed at how, after only 20 minutes, I was sweating.

One nice feature of the TRX is that you are able to attach it to a door.  There is an attachment piece that that allows you to hang the TRX over your door. I was able to do my work out in my office. The following day after my workout, I could definitely feel it in my legs and abs. The TRX is also very compact and fits into a little mesh bag that I can put into any backpack. This is great because it means I do not have to carry a lot of equipment. A couple of my favourite exercises are the one legged squats and the suspended crunch. I try to do as many as I can in one minute.

So, what is the cost? The TRX ranges between $175-$250 or so depending upon what type of TRX you get.    As a personal trainer I highly recommend the TRX to people who have been exercising for a while and are ready for another challenge.  I definitely do not think that this product is for a beginner unless working with a personal trainer. The TRX can be purchased online at Twist Conditioning.

Happy workout!

To learn more about my services, please visit my website.

I recently attended a lecture about osteoporosis and was shocked to hear some of the stats. For example, the US, which has one of the highest consumption of dairy, also has high osteoporosis rates. How is that so, you may ask?  This lecture described how an acidic diet can leach the calcium out of your bones. Dairy is acidic so therefore the more dairy you drink the more acidic your body becomes and the harder it is for your body to achieve an optimal ph balance.  A healthy person has a blood ph level of 7.4.  So to help prevent osteoporosis it is recommended to eat more alkaline foods.

Here is a website I found that listing out alkaline and acidic foods: http://www.energiseforlife.com/list_of_alkaline_foods.php.

This lecture also discussed the importance of resistance exercise in preventing osteoporosis. Resistance exercise causes the bones to bend, for example, when you are doing a squat and your bones are bending a bit. What happens is osteoblasts (cells responsible for building bone) migrate to the stress area and lay down more bone so you are building up your bone. Your body also contains something called osteoclasts and these cells reabsorb bone.  The main point is that resistance exercise is very important in controlling osteoporosis.

So how do you find out if you are at risk for osteoporosis? There are a variety of tests such as a DEXA scan which scans your entire body and can tell your bone density.  The best test this lecture talked about was getting a bone resorption test which tells your urine for bone loss. This test will tell you how fast you are losing bone.

The lecture was only one hour, but it was filled with lots of interesting stats and great information. Please take the time to learn about osteoporosis here is a link www.iofbonehealth.org.

To learn more about my services, please visit my website.

I see a lot of people taking many breaks and chatting at the gym.  I know when I go to the gym I want to make the most of my workout.

Today’s topic is about finding ways to incorporate cardio into your strength training sessions as a way to get more from your workouts and less “chat breaks”.

So let’s look at a traditional workout where you do one set of bicep curls for 12-15 reps and then take a break for 1 minute. Why not run on the spot or skip for that 1 minute?  It will definitely help to increase the number of calories you burn during your workout as well as increase your heart rate.

Let’s look at another example… you are doing 3 sets of crunches on the ball… when you have finished your first set you can get up and do 1 minute of jumping jacks before you do your second set of crunches. This will increase the efficiency of your workout because you will burn more calories, sweat more and have to do it in less time.

I strongly feel that 3 times a week for 40-50 minutes can give you great results, but you need to be efficient. Here is a list of what I like to call cardio bursts. Use them the next time you want to increase your workout intensity instead of wasting time taking breaks.

Without Equipment:
-Jumping jacks
-Fast feet (running on the spot)
-Skipping rope
-Speed skater -jumping back and forth
-Speed skater with a tap
-Lunge jumps (you can do 30 seconds on one leg and then switch)
-Alternating lunge jumps
-Jump squats
-Kickbacks- kick your heels back to your butt
-High knees

Using Equipment:
-Running on the treadmill
-Biking
-Elliptical
-Rowing machine
-Speed skater on the bosu

Have a great workout.

To learn more about my services, please visit my website.

CBC’s show, the Current, recently had a discussion about barefoot running which I thought was very interesting since a friend of mine had recently started running barefoot.   I was curious to find out more so here is my interview with my friend, Brad Jones.

1. Why did you start barefoot running?

I started running barefoot for a few reasons.  First, I needed a new challenge after running two marathons and seven half marathons.  Secondly, it just doesn’t seem right to go out and spend $150 every six months for new running shoes.  I have two perfectly good feet that have worked for millions of years (or for those creationists 3000 years) without needing replacing.  I have a closet full of worn out shoes that “don’t work anymore”. It just doesn’t seem responsible financially or environmentally to keep buying something that wears out.  If I run for another 40 years under the current sneaker theory I will need to purchase shoes every 6 months which works out to 80 pairs. That’s a lot of shoes.  Why not run barefoot and if my feet get sore offer to massage my wife’s feet  and then she massages mine so it is a win win situation.

2. How long have you been running barefoot?

I’ve been running now four weeks my feet are still adjusting.

3. Any injuries?

No injuries.  But, I’ve got some pretty dirty feet due to the sap running.  It kind of makes a mess of the tub, but isn’t that what a bath is for?

4. What is the best experience about barefoot running?

It’s something new.  In some ways I feel like a little kid.  Running in shoes you don’t get the same feed back that you do with bare feet.  For example; I’m running on asphalt and it’s soft under the feet has some spring to it, when you wear shoes you don’t get that feeling.   An even better feeling is when I go  from concrete to grass,  the grass just soaks into the foot its like being let out of a box.  Your feet dig into the ground and you take off… its very primal.  I don’t think words give it justice.

5. When you run in sneakers now do you notice a difference?

When I wear sneakers I feel sluggish.  I notice when I sprint with shoes my feet kind of get tangled up like I’m running with two cement shoes on.

6. Have you noticed a difference in your feet or ankle strength?

I don’t have any conclusive evidence. I know that I don’t get any hip pain.  Oh and I never have that feeling that my shoes are too tight.

So if you are still not convinced about barefoot running you should check out Chris McDougall’s book “Born to Run”.  The book describes how he endured an injury and was told to stop running.  Chris follows a Mexican tribe of ultra runners called the Tahumara who race from 50 to 200 miles straight without shoes and have no injuries.

Happy Running! To learn more about my services, please visit my website.

The third piece of equipment that I recommend are the resistance bands or tubing bands as some people call them. Resistance bands are just stretchy bands with handles and they come in various different resistance levels. The different coloured bands represent more or less resistance. The cost of the bands are significantly lower than a medicine ball and range from about $15 to $30 dollars depending upon the strength of the band. You can also get a combination of light, medium and heavy bands for about $40 dollars.

Here is a great sample workout using the resistance bands:

Chest – Chest press with band under your arms
Back – One Arm Row with 1 foot standing on the band
Triceps – Tricep Extensions with the band wrapped around a bar
Biceps – Bicep Curls
Legs and Upper Body – Lunges with Shoulder Presses with 1 foot forward on the band
Hamstrings – Hamstring curls with 1 foot standing on the band
Abs – Standing Twists with the band tied to a post.

I cannot say enough great things about using resistance bands. It is such a versatile piece of equipment. So the next time you are sitting in front of the TV why don’t you grab your resistance bands and do some lunges or shoulder presses. Every little bit counts.

Have a great workout.

To learn more about my services, please visit my website.

In 2007, Kelloggs had annual sales of $11 billion USD and after seeing one of the Special K Challenge commercials I decided I would check out their website.  The Special K Challenge walks you through what you should be eating during the day and even designs a plan for you based on a series of questions.  You answer about 7 questions such as why are you doing the Special K challenge. You also get an opportunity to select the type of Kelloggs cereals, bars and protein waters you like.

At the end of the questionnaire, Kelloggs gives you a two week plan of what you should be eating.  Now, I am not a dietician but when I saw that on the plan for your lunch you should be eating a strawberry protein meal bar I was disappointed.  I am not saying you should not eat protein bars but I think at lunch you should be eating food such as a turkey sandwich and vegetable soup or what about a veggie burger and salad. My bottom line is… eat food, real food.

In addition to a “personalized meal plan” there are even Yahoo groups to help support your weight loss.  They have member spotlights that allow you to find a Special K Challenge buddy.  From a support perspective I think that is fantastic.  Any additional support a person can get to help him or her achieve weight loss is great.  Where I think the site is lacking is on the fitness component of the Special K Challenge.  There is an opportunity to get a free workout DVD if you send in five Special K stamps.  That is it.  For a company that makes in excess of 11 billion could you not have put in more exercises or partnered with a gym to help your readers achieve their goals.

The Special K Challenge is to be commended for a step in the right direction to assisting their customers in their quest to lost weight. However, if you are really serious about losing weight, you do not need this challenge. All you need is the determination to exercise more and eat less.

To learn more about my services, please visit my website.

The medicine ball is my second piece of equipment that I really like to use.  The medicine ball is a weighted ball that is used for conditioning as well as rehabilitation. The medicine ball fits all of my criteria for great equipment to own.

1. It does not take up a lot of space.
2. It is easy to use and you are able to work a variety of body parts.
3. It is sturdy.

You can get medicine balls with or without handles. I prefer to use the medicine balls with the handles and find that it is easier for my clients. Medicine balls range in price from about 2 lbs for $16 to 30 lbs for $100. The ones with handles are a bit more expensive. Most people do not need the 30 lb medicine ball. I find that a 12 lb medicine ball sufficient for my clients’ needs, both men and women.

Just like your own body weight, the medicine ball can be used for whole body. Here is a sample workout:

1.Chest – chest press

2.Back – one arm row

3.Triceps – tricep extensions

4.Biceps – bicep curls

5.Legs & Upper Body – lunges with shoulder presses or side lunges with chest press

6.Hamstrings – wall slides

7.Abs – standing twists or overhead crunches

Take the time to invest in the minimum amount of equipment that you will use on a regular basis.   The medicine ball is one that I highly recommend.

Have a great workout !

To learn more about my services, please visit my website.

Over the next few blogs I am going to be talking about equipment and which equipment I think is great to use.  My criteria for great equipment is:

1. It does not take up a lot of space.

2. It is easy to use and you are able to work a variety of body parts.

3. It is sturdy.

I train a lot of my clients outdoors and the equipment needs to withstand the Vancouver rain.  So my first piece of equipment that I love is your body, yes your body is a piece of equipment.  The reason why I love using just your body weight is because you do not need to buy anything or remember to carry anything with you.   Yes I do like using different pieces of equipment but I prefer to go back to the basics.  I have put my clients through grueling workouts just using their body weight.  So to demonstrate how you can use just your body weight for different body parts I have created a list.

1. Chest - Push ups and different variations of them such as against the bench, close grip vs wide grip.
2. Back - Chin ups.  Ok you need a bar but you can find that at any playground.
3. Triceps - Dips and variations of them such as against a bench or on the ground.
4. Biceps - Bicep curls.  One way to make them harder is to go really slowly and try to hold for 10 seconds halfway through the bicep curl.
5. Legs - Lunges and Squats.  There are so many variations of both lunges and squats.
6. Hamstrings - Step ups.
7. Abs- Plank or side plank are great exercises.

So there you have the major body parts and a mini workout all ready for you.

Have a great workout!

To learn more about my services, please visit my website.