Tips from a personal trainer

Happy Easter weekend everyone! I’m taking time off to spend time with with my family. My next post will be Wednesday April 15th.

Today I am going to give you a killer shoulder and chest workout to help you increase your upper body strength and to get ready for summer.

1. Push ups - start with your hands on the ground just wider than shoulder width apart. Do this exercise from your knees. Make sure that your neck and back are straight, your hips and abs are tight, and your shoulders in line with your wrists. Come down slowly to the count of 5 and come back up to a count of 5. That is 1 rep.  Do 12-15.

2. Shoulder press - start in an athletic stance with your knees bent, your butt out and your shoulders pulled back. Press the dumbbells up over your head making sure to keep your core engaged and exhaling on the way up. Slowly lower the dumbbells back down to 90 degrees and hold for 5 seconds. That is 1 rep.  Do 12-15.

3. Chest press with band - wrap the band around something stable behind you and hold handles in both hands so that the bands run along the inside of the arms. Position yourself far enough away (either sitting or standing) so that you have tension on the bands. Begin the movement with the arms bent, palms facing down. Squeeze chest and press arms out in front of you, keeping the band stable. Do not lock the elbows. Hold for 5 seconds. That is 1 rep. Do 12-15.

4. One arm push up on medicine ball - put you right hand on the floor and let your finger tips point forward or slightly in. Spread out the legs, but keep your feet at approximately shoulder width. The further you spread out the left leg the easier (keep in mind that separating your feet too much is bad form). The left hand rests on the medicine ball.  Keep your back straight and your abs contracted slightly, so that you hips don’t hang. Move down slowly and inhale. Then push yourself back up and exhale. That is 1 rep. Do 6 reps on the right and 6 on the left.

5. Front and side raises - start with your back straight and your feet placed shoulder width apart. Keeping your back straight, raise your arms to the front until they are at shoulder level. Hold this position for a count of 5. Lower down slowly and then raise your arms to the side until they are at shoulder level. Hold this position for a count of 5.  That is 1 rep.  Do about 12-15.

Have a great workout!

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

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Many of my blog topics focus on performing exercises from your home with minimal amount of equipment. Today, I am going to give you some pointers on how to create a home gym on the cheap.

1. Do not buy anything that is going to gather dust or something that takes up a lot of room. For people living in a condo or small place the idea of buying a treadmill is not a good one since you can go outside and go for a run or walk.  Instead of spending $2000 on a treadmill, buy a good $100 dry-fit jacket from your local sporting goods store to protect you from inclement weather.

2. Look at what you have at home.  A towel can be used as a yoga mat.  Chairs can be used for step ups or dips.  Empty milk jugs filled with water can be used as weights. You can also make your own jump rope with rope or cords.  Jumping rope is a great workout and if you have kids they can join in as well.
 
3. Buy the basics. Go to a fitness depot to purchase some dumbbells.  For women I would recommend anywhere between 5-12 lbs.  Men can start anywhere between 15-25 lbs.  Medicine balls are also a great piece of equipment to use for both lower body and upper body exercises.
 
4. Think videos.  Buying exercise videos are a great way to exercise. You can do them in your living room and if you do not have time to do an hour you can do 30 mins before work and 30 mins after work. 
 
5. Don’t forget the shoes.  Shoes and clothes should not be included in the home gym equipment budget.  You need to have a good pair of shoes to support your feet. I would recommend you go to a shoe store where they can properly fit your foot and see if you have any issues with pronation or supination.

6. Remember the outdoors. Push ups outside or a run around the park costs you nothing, but your time.  Gym memberships can be expensive and getting outside and using your own body weight is a great alternative.
 
Have a great workout!

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

Today, I am going to give you a leg workout that is going to leave you feeling amazing in only 10 minutes. Yes, you can do the program a couple more times to make it 20 minutes but really 10 minutes 2-3 times a week along with a healthy balanced diet and cardio, you will be on your way.  This workout only requires your body, a towel and a bench or chair. Simple, but effective.

1. Overhead squat - this targets the core, back and legs.  Stand with feet slightly wider than shoulder width apart, with toes turned out slightly.  Grab a rolled up towel with an over hand grip, hands shoulder width apart, and raise it overhead so your shoulders are roughly in line with your heels.  Squat down as far as possible without letting your knees jut out past your toes.  Return to standing.  That is 1 rep.  Complete 20 reps.

2. Scissor Lunges - this targets the legs and gets your heart rate up.  Stand with feet hip width apart, hands clasped behind your head.  Lunge forward with your left foot and lower yourself until your right knee almost touches the floor.  Explosively push up and scissor your legs in midair, landing with your right leg forward.  When you land, drop down, explode up and scissor again. Complete 20 reps.

3. Airplane extensions - this targets your core, lower back and glutes.  Lie face down and extend your arms out at shoulder height, keeping your elbows slightly bent.  Press your shoulder blades together and lift your arms, torso, and legs off the floor.  Hold that position and bring your arms in front of you. Hold for 1 count, and then move them back.  Lower yourself to the floor.  That is 1 rep.  Complete 20 reps.

4. One legged squat on the bench -  this targets your legs. Starting with your right leg step up on the bench and let your left leg lower down into a squat.  Lower down into the squat as low as you can without having your knees turn inwards or outwards.  Bring your left leg back up and tap the bench.  That is 1 rep.  Complete 20 reps and then switch legs. This exercise requires balance so you may need to put the chair or bench by the wall.

Have a great leg workout!

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

Do you do the same workout day in and day out?  Have you read my article on changing up your workout routine?

Since it is now March and New Year’s resolutions are long gone, it is sometimes hard to stay motivated and not be bored at the gym.  Here is a list of gym dilemmas and how to bust out of that workout boredom.

1.  “I use the elliptical machine every time I go to the gym.” How about changing the direction of the elliptical?  Go for 3 minutes forward and then 3 minutes backwards.  Then change the intensity level, 3 minutes at a hard level that gets you sweating and then take it down to an easier level for 3 minutes.  Continue with those suggestions and 30-40 minutes flies by in no time.

2.  “I am treadmill-ed out.” How about going outside to run? Or if you cannot get outside, why not try running on an incline.  Run for 5 minutes at a 2% incline and then take it down to 0%.  By constantly changing the incline or speed, your workout will go a lot quicker.

3.  “I hate working out by myself.”  Why don’t you join a bootcamp class?  Bootcamp style classes are more popular then ever and there is something about working out in a group that keeps you motivated and accountable.  If there is no bootcamp class near you, why not try a salsa class? Dancing can burn up to 400 calories an hour.

4.  “I am tired of lifting weights the same way all the time.” How about hold each rep for 5 seconds each or stop counting the number of reps. Continue doing the reps until you cannot do them properly anymore. Make sure your form is correct. Proper form should always be the main focus instead of number of reps.  Why not try using some new machines at the gym?  The staff at your gym should know how all the equipment works and would be able to show you how the equipment works.

Have a great workout!

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

For my readers in Vancouver who are tired of all the rain, it may not feel like it but trust me tank top season is coming soon. I often get asked about how to get some definition around the arms so that the person looks great in the tank top.

I recommend you do this workout 2-3 times a week, with 12-15 slow reps. Give yourself at least a day break to let your muscles rest.  And always always drink lots of water.

All you need is a pair of 3-5 pound dumbbells which you can buy at any department store.

1. Row with tricep kick back - stand with your feet hip-width apart, holding two dumbbells in the right hand.  Step back with right leg, bending knees slightly, and hinge forward at the hips.  Bring the weight to your your ribs and then extend so you are working your back and triceps at the same time. Do 12-15 on the same side and then switch.

2. One legged fly - holding a dumbbell in each hand stand on right leg, left leg lifted a few inches behind you.  Lean forward at your hips and lift arms directly out to the sides as you raise your left leg and lean forward until body is almost parallel to the floor. Return to start, complete 12-15 reps on the same leg and then switch.

3. Squat with twist - holding a dumbbell in each hand, stand with your feet shoulder width apart.  Squat and bring weights together in front of your chest and elbows out to the sides. As you rise, pivot on right toe turning to left and pressing weights diagonally overhead.  Return to squat position.  Switch sides. Do 24-30 reps, alternating sides.

4. Floating bicep curls - stand with your feet hip width apart; knees slightly bent; hold a dumbbell in each hand; arms in front of thighs; palms forward.  Lift your arms straight up to chest level in front of you.  Without moving your elbows, curl your right hand to right shoulder and then repeat with your left arm.  Do 24-30 curls, alternating sides.

5. Push ups on toes - lie chest-down with your hands at shoulder level; palms flat on the floor and slightly more than shoulder-width apart; feet together and parallel to each other. Keep your legs straight and look forward as you lift up from the ground. Exhale and straighten your arms, pause at the top and then slowly lower. This is one of my favourite exercises.

This workout is guaranteed to get your arms tank top ready.

Have a great arm workout!

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

Goal setting is, I think we can all agree, very important in every day life.  We set goals at work or financial goals and we do it without thinking about it so why should goal setting be any different when you think of exercise.  It is extremely important and absolutely crucial to have a goal in mind and work with your personal trainer about what you want to achieve.

If you came to me and said you wanted to lose 30 lbs in 2 weeks, I would tell you that this is not realistic. I would start by setting your expectations with a manageable goal in mind like losing 3-4 lbs in a month.  Or maybe it is not even a weight amount, maybe it is to be able to complete 12 push ups on your feet. I have even had clients whose goal is to just commit to exercising with me 2 times a week.  These are realistic goals to get you started. In time, you will be able to set tougher goals for yourself, but you need to set achievable goals, at first, so you do not get discouraged. I like to have 2-3 goals for each client and I get my clients to sign off on them.

Here is an example:

Work is where we spend as 40 plus hours a week and the majority of us are sitting for 8 or more hours a day. So how does this relate to fitness? Well, I am going to show you how you can incorporate exercises at your desk.

The first tip I have for you is to get one of those big exercise balls and sit on them all day at work. Without having the back of the chair you will force yourself to use more of your back and stomach muscles. Make sure you have both feet placed on the floor and keep your abs in nice and tight. Keep your chest up and your shoulders down as well.  This will help to improve your posture and strengthen your abs throughout the day.  Sometimes you will slouch so as a reminder to yourself, set up a reminder once an hour to think about your posture.  I guarantee you will sit up straight every time you see that reminder pop up.

Another tip to ensure you are getting some exercise is to get a pedometer and move around every hour or hour and a half.  If you work in an office with multiple floors walk to another floor to refill your coffee.  At lunch time go out for 15 minutes and walk around, take a co-worker with you and have a visit. You should be aiming for 10,000 steps each day which is about 8 kilometres or 5 miles.

Here are a few more exercises you can do at your desk:

* When you are on a conference call do some squats. Who cares if it looks funny? You are getting healthy and everyone else around you should do the same.
* When you are sitting, you can do some leg extensions or calf raises.
* A great exercise to help stretch your spine is to twist to the right and hold for 5 seconds and then twist to your left and hold for 5 seconds.  Repeat this 3 times each side. Take some nice deep breaths as well.

Happy exercising.

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

With the current recession, I understand that sometimes you just do not have a lot of extra money to spend on equipment or fancy gyms. Today, I will share with you how you can have 7 great workouts without spending any money.

1. Walk or Run up and down the steep hills at Queen Elizabeth Park.  There are some steep hills that will get your heart rate up and improve your cardiovascular.  As well, you can then check out the beautiful gardens and the conservatory at the top.

2. Go to Douglas Park, it has a huge field for running or playing with the kids.  Go out and enjoy some family time as well as getting your exercise for the day.

3. Wash your floors by hand.  If the weather is terrible, take advantage of this and get all your cleaning done and have a workout at the same time.

4. Rollerblade around Stanley Park with a friend.

5. If you don’t like rollerblading, how about cycling around Stanley park?

6. Take a hike up the Grouse Grind.  Yes there is a reason why it is called a grind and you should try it first hand.  The view at the top is amazing.

7. If you want a long hike try The Lions on the North Shore.  It takes about 7 hours and is about a 15 km hike and it is beautiful.  Go early if you are going on the weekend because it is very busy.

These are just a few places that Vancouver has to offer and it is all free.

Have a great workout!

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