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A question I get on a daily basis is “what is your favourite ab exercise?” My answer to this questions is always “there are too many to choose from, but I prefer exercises that give me the most bang for my buck”, meaning I like exercises that work more than one body part at a time. The e
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There are many different ways to work out on a treadmill, but the kind of workout I find most effective, least boring, and torches lot’s of calories is interval training. If you are stuck working out indoors this winter, interval training can be done on any machine, in many different ways, and t
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Well it’s 2012 and I’m sure some of you have either not yet started your resolutions or have already fallen off the wagon. Was your resolution to lose weight in 2012? Get in better shape? Or just live a healthier lifestyle? Don’t feel bad if you are one of those whom the new year’s resolut
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This is a question I get a lot from clients and regulars in the gym, so I thought this would be a great topic to discuss to start off the year right. For starters, by free weights I mean dumbbells or barbells and by machine weights I mean large machines and pulley systems found in most gyms. Whe
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A common trend I see as a personal trainer is people falling on and off “the wagon” from season to season with regards to weight loss, eating healthy, and working out. Reasons for this could be that they choose a goal that is too hard to stick to long term, set too many goals all at once, or the
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This time of year is very busy for a number of people and many try to make excuses for not working out often leading to feelings of guilt, which then leads to overeating. “Well I’ve already missed my workout, I might as well just eat what I want and start fresh tomorrow”. Does this sound l
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Christmas is a time of year when people tend to loosen the leash a little bit in their regular diet, allowing for a few more indulgences. January is then a time when everyone wants to get back into shape and work off those “holiday pounds”. If you have a loved one who is a fitness fanatic
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It’s hard to believe it, but Christmas is right around the corner and that means countless hours spent in the mall for many people. Don’t let long hours of shopping and Christmas stress keep you from getting regular exercise. Just 30-minutes a day of physical activity can go a long way; ther
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When is comes to diets, weight loss, and working out a word that is commonly thrown around is metabolism. A lot of clients ask me questions like: what exactly is metabolism? Why is it important? How do I speed it up? And does it get slower as I age? I felt this article would help clear up some myths
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It is a very common occurrence people head to the gym to perform their leg workout consisting of exercises that focus on strengthening the quadriceps, glutes, and hamstring muscles; however, what many people fail to recognize is the importance of building strength in the hip stabilizers to prevent i
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Well, cold temperatures are moving in and cold and flu season is almost in full effect. To prevent sore throats, sniffles, and body aches it is important to avoid the germs that cause these symptoms. Places shared by many people are often high-risk areas and the gym, as much as we wouldn’t lik
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People are always looking for ways to be more efficient in their workouts and burn more calories during a in less time. If this is you, then perhaps you should take a look at adding metabolic circuit training into you exercise routine. The days of low slow cardio are coming to an end, people are ver
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Sitting in Starbucks I was pondering what kind of fitness tip I could provide my readers with this week, when I glanced over into my gym bag to see my trusty Gymboss interval timer clipped in it’s usual place (the inside pocket). Perfect! I can’t believe I have not told you all about one o
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“The warm-up may be one of the greatest performance enhancers or detriments to an athlete’s performance” –Unknown What is a dynamic warm-up? A series of exercises geared towards getting the body moving in ways comparable with the demands of a specific sport. Body temperature
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Eating unhealthy snacks between meals or skipping snacks all together can truly be diet disasters. The more sugar you consume, the more sugar the body craves; therefore, snacking between meals on foods that are high in sugar and low in protein will not keep you full and will leave a craving for mo
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This is usually a topic that interests women of all ages; however, both men and women can reap the benefits of strengthening and toning their glutes. Women normally want tighter buns for the image of the popular “bubble butt”, but women should not be the only ones looking to increase muscle to
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If you exercise regularly then I am sure you have heard about the “fat burning zone” and that working out in this “zone” will burn fat and lose weight most efficiently. Most people begin working out or continue to work out for one main reason: to lose weight. The fat burning zone has bee
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The kids have gone back to school and everyone seems to be falling back into their regular routines or starting new workout and weight loss regimens. Goal setting is a vital part to success, but vague unrealistic goals will not get you to where you want to be. Here is a great 5 step method to
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Circuit training is a type of workout program that combines cardiovascular fitness and resistance training. It is based on the idea of building routines with multiple “stations” each focused on different muscle groups and is designed to push the body aerobically, while still challenging streng
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HIIT has been a popular buzzword in the fitness industry for quite some time, but I still get many people asking what it is and why it’s so popular? HIIT is an abbreviation standing for high-intensity interval training. It is a form of cardiovascular exercise believed to increase fat burn through
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With this beautiful August weather I know it’s seems absurd to begin thinking about winter and all the sports and activities that come along with colder temperatures; however, there is no time like the present to begin preparing your body to decrease the possibility of injury and excessive muscle
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Well it’s August and summer has finally arrived! It took a long time to get here, but now that we are spending more time in the sun and warmer temperatures it’s imperative that we drink more water! The average person should be drinking at least 8 glasses of water per day; however, increased ex
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Running is probably down right one of the best forms of exercise you can do to improve cardiovascular fitness and lower body endurance, as well as decrease body fat; however, all these great benefits can come with potential risks. Running can be very hard on the joints and increase muscl
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Most people can manage eating healthy throughout the day with well rounded meals and snacks; however, it’s after dinner when the “snacking bug” hits and will power is put to the test. Giving in to late night cravings can be diet sabotage preventing weight loss and possibly causing
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CORE('Kor): "the central, innermost, or most essential part of anything" www.dictionary.com The muscles associated with CORE Stability are muscles that link the trunk-abdominal region to the shoulder girdle and pelvic region. When people hear the word CORE they normally think about th
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The term “home gym” can be taken way out of perspective when people imagine what they need to have in the room they exercise in at home in order to call it a “home gym”. You do not need large pieces of expensive cardio equipment or weight machines to create a gym in your home; all you need
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I spend the majority of my time each day in the gym training my clients and tend to observe a lot of people performing exercises with poor form, occasionally to the point that I am worried some will result in injury. This gave me the idea for this week’s column: how to perform a squat with prope
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Vacation is a time to let loose and relax, eat foods you wouldn’t normally eat, and consume more alcoholic beverages; however, this often results returning home with unwanted extra “luggage” around the waist. Vacation is supposed to be a time to indulge and take a break from your regular daily
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Growing up as a kid I remember my mom always telling me to “sit up straight” and “don’t slouch”; however, until I began to learn about how important proper posture is in living a pain-free, injury-free, and more comfortable life, I never really paid much attention to my posture. Now
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It is very important to have a proper warm-up routine to ensure the body is prepared for the demands about to be placed in on during an activity or sport. The body is more capable of performing at a higher level when the muscles are warm and more flexible decreasing the possibility of injury durin
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Plyometrics are a way of utilizing fast, powerful movements to develop lower body strength and power through improving the way the nervous system works. Although commonly used by athletes to improve performance in sports, they can also be a very important addition to any regular fitness regimen.
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Summer is finally here which means plenty of family picnics, barbecues, and other social gatherings. The wide array of chips, dips, grilled meats, homemade side dishes, and tasty desserts often poses a problem for those trying to watch their weight and stick to a healthy diet. Losing weight shouldn
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It’s a miracle! Summer and warm weather has finally arrived here in BC! I am not sure how long it will stick around so we better get outside and enjoy the sun as much as we can. The gym is a great weatherproof workout location, but there is no better way to switch up your workout than
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A piece of equipment known for supporting a revolution in body weight training and a very popular “craze” in the fitness industry right now is the TRX Suspension Trainer. Many professional athletes, MMA fighters, and celebrities have been known to train with the TRX making this piece of equipm
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I found this interesting post on EatingWell.com: By Brierley Wright, M.S., R.D. I know I’m not getting enough vitamin D, which—as a dietitian and nutrition editor of EatingWell Magazine—I hate to admit. Except for in my coffee, I don’t care much for milk (a food that’s fortified wi
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This seems to be a question I get asked quite frequently, so I thought this would be a great topic to cover in this week’s article. With the long winter finally over, many people want to take their cardiovascular exercise outdoors and switch it up from the regular treadmill running routine.
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Here are 10 strategies that I feel are most important in losing weight and keeping it off: 1.) CHOOSE A REALISTIC LONG TERM GOAL AS WELL AS SUBSEQUENT SHORT TERM GOALS TO MONITOR PROGRESS AND STAY MOTIVATED. When people set out on a weight loss mission they tend to choose a large number and
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This is one of my favorite things to eat when I need a quick snack to keep me going mid-morning between clients. I don't have a name for it, but here's what it entails: 2-3 Slices of Wasa Bread-Light Rye (80 kcals,3g Protein, 20g Carbs, 0g Sugar, 4g Fibre, 0g Fat Per Serving) 1 Wedge
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There are many misconceptions floating around regarding the importance of protein and many people are not aware of foods that are high in protein or how much they should be eating per day for their body type. This is a topic that could be discussed in great detail on a specific person by p
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I train a number of different women from varied ages and one common question I get on a regular basis is “how do I get rid of this fat on the back of my arm?” And “will it ever go away?” The Answer: There is one common myth I would like to address from the start, just doing 200 triceps dip
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It’s now April, bring on April showers and golf season!! Strength training is a very important factor when it comes to improving your golf game and decreasing the risk of injury during the season. This article will provide you with some strength training tips to decrease your handicap as
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The weather is warming up and no longer are we waking up to below zero temperatures and warnings of snow fall; therefore it’s time to start thinking about getting back to all the outdoor activities the winter prevents us from doing. A popular sport many people are very anxious to get back
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It is common knowledge that a balanced lifestyle of healthy eating and regular exercise will eventually result in some amount of weight loss, following the theory of creating a calorie deficit of fewer calories in vs. calories burned. To put this into perspective, think of it as 1 pound of fat
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Try these healthy protein-packed pancakes for your Saturday morning breakfast to start the day off right! They are really easy to make, require little ingredients, and taste like you are cheating when you aren’t!! I like the make them with chocolate protein powder and a sliced banana on top, bu
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Still to cold outside to get back to hiking one of the many beautifully scenic trails British Columbia offers us? Living in BC, we are surrounded by amazing mountains, lakes, and trails to keep us occupied in the fresh air; however, if you are like me, the cold temperatures we’ve been getting th
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Try this great skipping interval workout to switch it up from your regular cardiovascular training. Skipping is one of my favourite things to do for a warm-up before a weight training session, as a quick interval to keep my heart rate up between weight training exercises, or just as a great way to
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If I stop working out will all my muscle turn into fat? How do I turn my fat into muscle? These are just a few of the questions I get on a regular basis from clients looking to build muscle, decrease body fat, and/or loose weight. An end needs to be put to this myth right now, due to the single
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Not enough time to get to the gym on a regular basis? Never been to a gym and nervous about going on your own? No room in the budget for a monthly gym membership? Would rather workout in the privacy of your own home? There are many “excuses” or reasons why people would rather avoid the gym and
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Continuing on from the theme of lasts weeks article that discussed the benefits of adding functional exercise into your workout routine, another detail to look is to perform single limb vs. double limb exercises. If you workout with dumbbells then most likely you are already performing single limb e
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It’s February already and I like to think we are officially on the downhill slide from winter and heading into spring, which means summer is just around the corner. I am sure many of you share in my excitement to kiss the short, cold, and dark days of winter goodbye; however, this means it
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The secret to my great abs is the Abdometer. Want to learn how you can get great looking abs, just in time for summer, in only 5 minutes a day?
