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Walking to Fitness - Why many people ignore this as an option

Many people think they already walk quite a bit, but often they spend most of their days sitting in an office chair in a cubicle - or sitting on a chair or sofa at home.

In other words they really are not walking as much as they think they are.

Furthermore, when it comes to weight loss they ignore walking as an option because they don't realize how many calories the simple act of walking burns. They think it is such a tiny amount that they ignore it.

But I am going to show you the math behind how one woman in Iowa - who weighed 370 lbs when she started her walking regimen - lost 200 lbs just by walking around the airport terminal where she works. (You can Google the appropriate keywords to find this news story if you want to. The woman's name is Jill Vento.)

1 lb of fat = 3,500 calories.

200 lbs of fat = 700,000 calories.

Now you might think "Hey, that is going to require a lot of walking!"

But probably not as much as you think.

The woman in question did it by walking 15 minutes at a time (during breaks / etc), twice per day, 5 days per week. The news articles talking about her feat don't tell us how fast she was going, but we can assume as she got stronger and thinner she started walking faster.

Thus I have done the math for how many calories a 370 lb woman burns for 3 different speeds:

Walking 2 mph for 15 minutes - 117 calories
Walking 3 mph for 15 minutes - 183 calories
Walking 4 mph for 15 minutes - 216 calories

In the beginning she was only shedding 117 calories each time, and in the beginning she was only doing it once per day. But as she got stronger / more motivated she started walking twice per day and eventually three times per day. So for simplicity's sake we shall calculate that she was doing 10 fifteen minute walks per week. 117 x 10 = 1170 calories. Slightly more than one third of a pound of fat.

At that speed it would have taken her 600 weeks (11.53 years) to burn 700,000 calories. And yes, that would be a lot of walking - were it not for the fact that she started walking faster, getting additional exercise, and eating healthier too, thus speeding up the weight loss process.

In the first 9 weeks of walking she would have noticed that she lost 3 lbs - possibly more if she was getting additional exercise from other sources and eating healthy - which would explain why she eventually started walking around the airport terminal 3 times per day to speed up the process.

Plus as she got stronger she started walking faster and faster. So now we have to do the math again.

At this point lets assume she has already lost 70 lbs and now weighs 300 lbs instead of 370 (which conversely means she only has 455,000 left to go). But we will calculate that she is walking 4 mph instead because she gotten a lot faster.

Walking 2 mph for 15 minutes - 95 calories
Walking 3 mph for 15 minutes - 148 calories
Walking 4 mph for 15 minutes - 176 calories

As you can see she is using less energy at the slower speed, and the 3 mph speed is only marginally using more energy. The 4 mph speed is where she really burning calories fast.

At this point we will also calculate that she is walking at this speed 15 times per week. 176 x 15 = 2,640 calories. That is 75% of 1 lb. So she is losing 3 lbs every 4 weeks at this point.

At this point she has really started to see the difference. She is having to buy new clothes that fit her better, she is feeling super positive about herself, she doesn't binge eat when she is depressed any more (this is a common problem for obese people who binge eat their favourite comfort foods). She is seeing lots of results. At that rate she is losing 39.2 lbs per year.

Probably more if she is getting outside and doing other activities simultaneously, trying new activities, taking up bicycling or swimming.

Walking may not seem like it burns a lot of calories, but you know how people like to say that cigarettes/pot are gateway drugs? Well walking is a gateway exercise that gets you exercising plus opens your body and mind to the idea of other exercises.

Walking is a gateway exercise that gets you exercising plus opens your body and mind to the idea of other exercises.


And the next thing you know, it is several years later, you've lost 200 lbs and you feel really proud of yourself. Losing 50 lbs per year means you can be a whole new person in just 4 years. And all it takes is the will to start walking.


A journey of a 1000 miles begins with the first step.

Wii Fit for Cancer Patients

Q

"Hi,

My name is Robert and I am actually reaching out to you on behalf of a co-worker Miranda. Her husband Chad is battling cancer and has been going through chemo. He is at a point where he is not eating too much and not as mobile as what he should be... not so much that he can’t, it is more like he won’t so we are reaching out to see if you have experience dealing with cancer patients. It would be in home (Hamilton) and obviously not a vigorous work out but enough to get his strength up and a little motivated. Any help or referrals would be greatly appreciated.

Thanks!
Robert A."

(The names of the individuals mentioned in the above email and in my response have either been changed or omitted to protect the identity and privacy of the individuals.)

A

Hello Robyn!

Sorry, I don't live that close to Hamilton. However I do have a recommendation that has worked for several cancer patients.

My recommendation is that you get him a Nintendo Wii Fit. This is not a product endorsement on my part, rather it is more of an endorsement from a cancer patient I know who has attested to the product's ability to keep him motivated and exercising as much or as little as he feels like on any particular day. So if you are looking for something that will motivate him - and continue to motivate him even when there is no personal trainer present - this is certainly an option.

If you wish to research this topic I recommend reading the following article:

http://msutoday.msu.edu/news/2012/researcher-uses-nintendo-wii-to-address-cancer-related-fatigue/

Sincerely,
Charles Moffat
CardioTrek.ca

The Health Pros and Cons of Beer Drinking

I was researching heartburn recently and was dismayed to learn that beer, wine and other alcoholic drinks can trigger heartburn.

So let us mark that as the #1 reason why I need to cut back on drinking beer (it is true, even us personal trainers have difficulties cutting back on certain unhealthy foods).

Thus I decided to research and make a list of other reasons why I should not drink beer (so often). And while I was at it I also discovered there were positives to drinking beer in moderation.

THE CONS

#1. Causes Heartburn and Stomach Ulcers

The alcohol in beer can trigger acid reflux, which in turns causes heartburn. Despite the name this doesn't actually hurt your heart, but it can cause severe chest pain and even neck pain. The acid reflux can also lead to stomach ulcers.

#2. Calories

Typically it doesn't list it on the label, but beer typically has 154 calories per 356 mL can. Lately I have been trying to solve this problem by switching to a low calorie beer that has only 80 calories in it (which is approx. 36% less calories than orange juice).

For reference, 3500 calories equals 1 lb of fat. Thus drinking 23 cans of beer over a 1 month period could cause you to gain 1 lb if you are not exercising to keep off the weight.

#3. Beer can trigger asthma attacks.

#4. Beer is harmful to someone who has a history of congestive heart failure.

#5. Drinking too much beer can cause gout, insomnia, high blood pressure, liver disease, neurological conditions, pancreatitis, and mental problems. Beer should also never be consumed 2 weeks before any kind of surgery.

THE PROS

#1. Used in moderation, beer helps prevent diseases of the heart and circulatory system, including coronary heart disease, “hardening of the arteries” (atherosclerosis), heart failure, heart attack, and stroke. Beer reduces the chance of death from heart attack and ischemic left ventricular (LV) dysfunction. While it is true that beer can prevent congestive heart failure, it actually hurts people who already have that condition.

#2. Beer is also used for treating Alzheimer's disease, weak bones (osteoporosis), gallstones, type 2 diabetes, heart disease in people with type 2 diabetes, kidney stones, prostate cancer, breast cancer, and other cancers.

#3. Beer is used by pregnant women to increase the flow of breast milk - however it should be noted that the alcohol can get into the breast milk and then trigger health problems for the baby.

#4. Beer helps stimulate the appetite and digestion.

#5. Beer prevents ulcers by reducing the chances of a Helicobacter pylori (H. pylori) infection. H. pylori is the bacterium that causes ulcers.

CONCLUSIONS

A little beer can actually be beneficial. Too much obviously is dangerous. Perhaps I am on the right track sticking with my low calorie beer.


The Benefits of Exercising NOW, before Winter begins

"Early to bed and early to rise makes a man healthy, wealthy and wise." - Benjamin Franklin.

Every winter I create a weightlifting exercise program for me to do indoors during the winter months. This year I have decided to start early. What is nice is that even though I started on Wednesday, I am already seeing results by Monday.

I make this exercise program for me to do every Winter because I know I won't be outside as much exercising during the Winter. Thus I have to compensate for my lack of outdoor exercise by doing more indoor exercises.

When choosing which exercises to do weightlifting makes good logical sense because it requires less space to do properly when compared to jogging, running, swimming, tennis, golf, archery, boxing, etc. In some cases even less equipment, because I don't have an indoor pool handy. :p

So what exercises do I do?

#1. Chinups using a chinup bar installed in a doorway near the washroom. This guarantees I am building biceps in a hurry.

#2. Dumbbell exercises designed to target the shoulders, triceps, and pectorals.

#3. Old School Exercises like Sit-Ups and Push-Ups. The sit-ups target the abdominal muscles and the push-ups target pectorals, various back muscles, triceps and shoulders.

#4. Jumping Jacks - I love jumping jacks while listening to music. This is a quick indoor cardio that burns a lot of calories in a relatively short time. The more you do the more you burn. It also builds strong calves and ankles.

#5. Squats with Light Weights - This is for targeting my thighs and calves. Stronger leg muscles builds better balance and makes you faster when you need to run in a hurry.


The other thing I want to get back to is the concept that there are benefits to be reaped NOW by getting into exercising right away instead of postponing it for later. As a personal trainer Winter is the slow time of the year for me, which means I would normally be exercising less. But because I like to maintain my physique and improve upon it I complement my workout in the Winter with the weightlifting and old school exercises. Last year I didn't start my weightlifting routine until December - when there was already snow on the ground. Partially because I moved in November last year and was still sorting through boxes.

But this year I am all settled in and I felt a sense of urgency to get back into it early this year so I started my new weightlifting regimen on Wednesday October 1st. I didn't set out to pick that day, it just happened to be that day. So I did weightlifting on Wednesday, Thursday, took a break on Friday and Saturday to let my muscles relax, then again on Sunday, and now it is Monday... and I am seeing some fast results.

I am not just talking extra muscles either although I am definitely feeling more buff. I am sleeping better too. I am going to bed earlier, getting up at 6:15 before my alarm goes off at 7 AM, I feel well rested and alert, my appetite is up, and I am feeling super positive about myself.

And according to my bathroom scale I have put on 4 lbs very recently - which will be mostly muscle and increased bone density. (For record keeping I have gone from 190 to 194.)

I should point out that normally people don't put on a lot of muscle in a hurry unless they have the right combination of metabolic rate, exercise, protein/nutrient intake, etc. If you are interested in this topic of how fast muscles can grow I suggest reading the following two articles:

How Fast can you Grow Muscle

Two Alternative Models for Predicting Muscle Growth

If you read the 2nd article I have posted my own model for predicting muscle growth which takes in factors like Height, Shoulder Width, Metabolic Rate, Dietary Sufficiency, Gender, Exercise Rate, and Training Category - which makes it the most comprehensive method of predicting muscle growth.

There is also the Muscle Memory factor - which is difficult to calculate. Basically what that is is when a weightlifter gets sick for a long period of time they lose a bunch of muscle mass, but when they get back into weightlifting again - even after years - they are faster at putting on the muscle because the old muscles retain the memory. This is likely the biggest factor for me right now, allowing me to build up muscle a lot faster than I normally would.

My goal this Winter is to put on at least 20 lbs of muscle and weigh 210 lbs by mid-March.

And if sleeping better and feeling healthier is a side benefit, so be it. Those are benefits I like having.



Note - This Winter I also going to be doing Archery Biathalon (combo of cross country skiing and archery) once there is snow on the ground, which combines a high intensity cardio exercise with a resistance training exercise.

Oral Health connected to Overall Health

Now here is some interesting myth busting - your oral health is actually connected to your overall health, including your mental health.

Many people think that oral health is independent from the rest of their body - believing that they can have bad teeth and dental problems and that it is somehow separate from other parts of your body.

So let us start with some facts / interesting tidbits which will make you realize just how connected they are.

#1. One of the first side effects smokers get when they first start smoking is a yellowing of their teeth. If they brush regularly this won't be that visible, but over time this starts to wear down on their teeth as the chemicals released during the process of smoking wear down the enamel on their teeth - and enamel erosion leads to teeth loss. So if you can imagine dying of cancer, imagine being toothless and also dying of cancer.

#2. Bacteria in your mouth is normal. The problem however is that when you get too much bacteria in your mouth they start to produce acid which causes problems for your teeth - and when swallowed the acid harms your neck, stomach and lungs as the acid and bacteria spreads. People with poor dental hygiene are more prone to getting sick because bacteria spreads more easily through their system. They are also more prone to getting heartburn due to acid reflux.

#3. Various medications — such as decongestants, antihistamines, painkillers and diuretics — can reduce saliva flow. Saliva washes away food and neutralizes acids produced by bacteria in the mouth, helping to protect you from microbial invasion or overgrowth that might lead to disease.

#4. Oral bacteria and the inflammation associated with periodontitis — a severe form of gum disease — plays a role in some diseases. In addition, certain diseases, such as diabetes, HIV/AIDS, and others, can lower the body's resistance to infection, making oral health problems that much more problematic.

#5. Endocarditis is an infection of the inner lining of your heart (endocardium). Endocarditis typically occurs when bacteria or other germs from another part of your body, especially your mouth, spread through your bloodstream and attach themselves to damaged areas in your heart.

#6. Cardiovascular disease. Heart disease, clogged arteries and stroke are sometimes linked to the inflammation and infections that oral bacteria can cause.

#7. Periodontitis has been linked to premature births and low birth weight of babies, decreasing their chances of survival.

#8. Diabetes reduces the body's resistance to infection — putting your gums at risk. Gum disease is more frequent and severe among people who have diabetes. Likewise, people who have gum disease have a harder time controlling their blood sugar levels.

#9. Oral problems, such as painful mucosal lesions, are common in people who have HIV/AIDS and similar diseases.

#10. Osteoporosis — which causes bones to become weak and brittle — is linked with periodontal bone loss and tooth loss.

#11. Tooth loss before age 35 is a risk factor for Alzheimer's disease and a risk factor for other mental health problems.

#12. Sjogren's syndrome — an immune system disorder that causes dry mouth, which in turn leads to higher levels of bacteria and too much acid wear on your teeth.

A couple weeks ago I went to a new dentist near Rosedale - Archer Dental near the corner of Sherbourne and Bloor - and I was amazed at the form they had me fill out during my first visit. It covered a long list of medications for heart disease, diabetes and many other health issues that at the time I thought was unrelated to oral health care.

But evidently I was wrong. After all I am not a dentist. So I had to do quite a bit of research in preparing this post so I could learn why that form was so comprehensive with respect to other health conditions.

Now I feel so much more educated on this topic and decided to share some of my myth busting info with others.

So what can you do to improve your dental health / overall health? Luckily I have made a list.


12 things can you do to improve your overall health AND your dental health

#1. Brush 2 to 3 times daily.

#2. Floss daily.

#3. Eat healthier meals that .

#4. Eat healthier snacks in-between meals.

#5. Rinse out your mouth regularly with anti-bacterial mouthwash.

#6. Chew sugar-free gum (removes bacteria from your mouth).

#7. If you are a smoker, stop smoking.

#8. Replace your toothbrush every 3 to 4 months.

#9. Schedule dental checkups regularly.

#10. Find a dentist you actually LIKE (this improves your odds of going there). eg. I really liked Archer Dental (and not just because it has archer in the name) because they spent the time explaining things to me and made me feel really comfortable about what they doing with my teeth. I am actually looking forward to my next visit.

#11. Contact your dentist immediately if you have an oral health emergency. Don't delay and wait for it to get worse.

#12. If you don't have dental insurance from your workplace, look into getting dental insurance. (eg. Manulife Financial offers Coverme "Flexcare" health/dental insurance. This is not a promotion, I am just quoting the first company that came up when I Googled 'dental insurance toronto'.) Or failing that set aside money every year just for your dental needs, which is what I do. The latter requires more fiscal discipline.

Tennis - and why I suck at it

I suck at tennis.

However I should note that I only tried tennis once back in university because a friend asked me to help him train - and he had years of experience whereas I had never even held a tennis racquet before.

And he thoroughly defeated me, as to be expected when someone experienced and skilled faces someone who is totally inexperienced and has no tennis skills yet to speak of. Plus he had one heck of a back-swing.

Thus my "suckiness at tennis" is really because I knew nothing about it, had zero experience and after that incident in university I never pursued tennis.

Had I actually pursued it however I could have gotten much better. No one near professional I would wager. But at least I would no longer suck at it.

And that really is the essence of dedication. In order to excel at a sport you really need to dedicate yourself to it.

Take archery for example. Ignoring a hiatus during university I have been doing archery for approx. 25 years. That is some serious dedication on my part. And to put my archery skill in perspective earlier today I shot a nice cluster of arrows at 50 yards (150 feet) using a 45 lb traditional recurve bow. That feat  requires some serious strength, dedication and patience. Lots and lots of practice, weight lifting and even yoga went into training to be able to do archery feats of skill and strength.

So my message for people out there exercising / seeking to try a new sport: Don't give up on the first day like I did with tennis. I acknowledge I suck at tennis and I know why I suck at tennis. But maybe someday I will get into it. There is a tennis court 3 minutes from my home so I could easily get back into it.

Or I could get back into baseball or hockey. There is also a baseball diamond and a hockey rink nearby too. Lots of options.

12 Things People do on their Lunch Hour - and how it benefits you health wise

People do lots of things during their lunch hours. But what they do during those 60 minutes can have lasting effects on your health.

#1. Leave the Office / Avoid their Desk.

= Less stress = Less over-eating due to stress and better quality sleep due to lack of stress.

#2. Eat Healthy.

= Healthier bones, muscles, organs. Lots of benefits.

#3. Workout / Exercise.

= Burns fat, builds muscle and reduces stress, causes healthier sleep patterns.

#4. Have a Nap.

= Better quality sleep, reduced stress. Naps also make you more productive and energetic.

#5. Run Errands.

= Light exercise and you feel better about yourself having accomplished lots of things today.

#6. Read.

#7. Unplug their Devices.

#8. Network with Colleagues.

#9. Enjoy time with Friends.

6, 7, 8, 9 = Less stress = Less over-eating due to stress and better quality sleep due to lack of stress.

#10. Plan their Afternoon, Evening, Weekend.

= A well planned out schedule with time for exercise, time for play, time to accomplish things, and time to relax.

#11. Working during your lunch hour...

= More stress will cause you to overeat and effect your sleep patterns. Your lunch hour is meant to be a break for a reason, so you can eat, relax and recuperate. If you just keep working during your lunch hour you are just hurting yourself over the long term.

#12. Smoke

= Lung cancer and a host of other physical problems. Seriously, do you really want to have your happiness to be based on a nicotine addiction? Do yourself a favour, throw away the tobacco and never touch the stuff again. If you tell yourself you're not allowed to even touch tobacco products and your willpower is strong enough, you can quit cold turkey.

Does Vitamin D help you lose weight?

Q

"Hello! I keep hearing that Vitamin D helps people lose weight and that a lack of Vitamin D causes people to gain weight. Is this true? How can a Vitamin make people lose weight?

Curious
Samantha"

A

Hey Samantha!

Well the good news is YES, Vitamin D does help people lose weight and yes it is equally true that a lack of vitamin D also causes people to lose weight.

How does it work? Well it is very complicated, but I will break it down for you so you can understand all the things Vitamin D does.

#1. Vitamin D regulates how the human body stores fat for the winter. During the summer when people are outside (hopefully exercising outside) their body absorbs sunlight on their skin and the human body absorbs that sunlight and then your kidneys creates vitamin D. You don't actually need to eat food with Vitamin D in the food, although that helps too.

#2. Whether you eat the Vitamin D, get it from sunlight, or even from a Vitamin D supplement, the end result is that Vitamin D triggers a fat burning mechanism in your body and gives you more energy. It basically acts like a catalyst causing your body to burn more fat, make you more energetic, and then the extra energy being used causes you to lose weight.

[What actually happens is our skin absorbs UVB radiation from the sunlight and uses that energy to make Vitamin D which goes into our blood; The liver converts the Vitamin D in your blood into Hydroxy D - and then Hydroxy D does the rest of the work.]

#3. When the human body has a lack of Vitamin D (from sunlight or other sources) what happens is the opposite. The human body starts storing up fat for the winter. Basically this is our Cro-Magnon Man genes at work, telling us that we need to store up fat for the winter.

#4. A lack of vitamin D also makes people more hungry. They start eating more than they need to in an effort to store up extra fat for the winter. You don't even consciously know you are doing it, but your body is sending signals to your brain (and vice versa) telling you to eat more because "Winter is coming."

And yes, that was totally a Game of Thrones reference.

Vitamin D also has numerous other health benefits including disease prevention by boosting your immune system, stronger bones, boosts insulin production, and helps prevent heart disease and diabetes.

Fish, vegetables, fruit and milk are all excellent sources of Vitamin D. So eat all those healthy foods during the winter and you will see results around your waistline. And if you get a chance to go someplace sunny for a vacation during the winter, take it!

To learn more on this topic I recommend reading the following two posts:

All About Vitamins - What do they do?

Winter Weight Gain and What to Do about It



8 Fun Autumn Exercises

Want to get outside and exercise? Don't let the cooler weather slow you down. Autumn is arguably the best time of year to exercise outside - less sunburns, no heat exhaustion, no snow, beautiful colours. And unlike Spring, no mud from all the rain.

#1. Go Hiking in the Woods - Take your camera, the family dog, friends and family with you. There are plenty of locations in or near Toronto you can visit. eg. Try visiting Hilton Falls near Milton Ontario, just west of Toronto. The conservation area has both hiking and cycling paths, and a waterfalls you can walk behind.

Hilton Falls


#2. Go Cycling in the Woods / Pretty Neighbourhoods in Toronto. Two of my favourite locations to cycle through is Rosedale and the University of Toronto campus. (And yes, you can still take the dog with you.)


#3. Go Swimming at the Beach - September and early October is still warm enough to go swimming. Or try out one of Toronto's many indoor pools.

#4. Go Canoeing / Kayaking - You can rent canoes and kayaks in several locations in Toronto. Also makes a fun activity for a date or a family outing. If you own your own kayak or canoe, even better - but if you don't then you can also rent them.


#5. Baseball / Softball - The cooler temperatures make for great baseball weather. So even if you're just playing catch with a friend or practicing your swing at the local ball diamond, baseball is a good ol' fashioned fun activity. Don't like baseball? Try road hockey, football, archery, golf, tennis, basketball and a dozen other sports you can do outside.

I even found an "archery baseball" portable target people can use for playing an amusing game.



#6. Ultimate Zombie Tag / Capture the Flag - the game of children has been transformed into a sport for adults. Think larger scale games of hundreds of adults playing tag or capture the flag or similar games. The rules are simple, and it makes for an amazing good time for friends who want to join in for such large social / sporting activity.

In 2011 the website newmindspace.com organized a large urban Capture the Flag event in downtown Toronto in the financial district / Toronto City Hall. Recently in NYC they also organized a "Lightsaber Battle", as well as "Pillow Fight Days", Bubble Battles and other silly events.

Note - You don't have to wait for NewMindSpace to organize an event. You could just organize your own or find a different group that organizes similar events.



#7. Rake Leaves + Leaf Fight / Leaf Wrestling.

Step One - Pile all the leaves together.


Step Two - Fight like tigers playing together!


(The above photo was too cute NOT to add here.)

#8. Cleaning out the Garage - Just kidding. That isn't much fun. But it is much more fun what you can do with your garage during the Autumn (and Winter) once you've thrown out some junk you don't need. It gives you more space to put a hockey net or two, to store your kayak, baseball bat/gloves/balls, bicycles, walking sticks,

500th Post - Browse the Best of Cardio Trek from the past 3.5 Years

Wow.

500 posts already?

Well, it has been 33 months. I started Cardio Trek in December 2011 and it has become incredibly popular as exercise and dieting websites go - and fueled my personal training / sports training business.

Let us take a moment and look back at some of the most popular posts / topics:

Nose Exercises Vs Rhinoplasty

Honestly, the popularity of all the Nose Exercises pages is a bit of a blip. When I first wrote it my main concern was boxers who had suffered nose injuries - but evidently there is a much bigger population of people out there who feel insecure about their nose shape and want to make their noses smaller, thinner, less bumpy, etc. Smaller, thinner and longer can be done by exercising the muscles inside the nose - less bumpy? Sad to say, but that is often cartilage issue and cannot be fixed with nose exercises.

10 Ways to Trick Yourself into Burning Extra Calories

Sounds easy right? They are. Basically it is just ten little tips and tricks that allow you to burn more fat.

20 Ways to Tighten Skin after Weight Loss
and Weight Loss + Loose Skin

For people who have lost a lot of weight the above two posts have become very popular. Not just for people who lost weight through diet/exercise, but also for women who recently gave birth to a bouncing baby and want to shed the extra skin from their pregnancy.

How to get a Thigh Gap

Honestly, as beauty standards go "thigh gaps" and "panty bridges" are a bit silly as a measurement. Want to feel beautiful? EXERCISE and EAT HEALTHY and stop looking in the mirror so much.

Motivational Quotes for January

I find new motivational quotes every month, but the January 2013 post is the most popular of the quotation posts. Want to read more? Subscribe to Cardio Trek via email to receive updates when new posts appear. See also Motivational Exercise Quotes from March 2012, another popular one.

Anatomical Terms for Athletes

Ever had a personal trainer refer to a part of the body using a word you didn't know? Well my handy guide to which parts are which is one of most popular pages on Cardio Trek.

25 Ways to Motivate Yourself to Exercise

I love articles like this one. Ways to get my clients and subscribers to get outside, motivated, and exercising on a regular basis.

Marilyn Monroe's Diet and Exercise Routine

Hey, it is Marilyn Monroe. No explanation needed for why this post is so popular.


Note: Popularity wise Cardio Trek will surpass 600,000 hits sometime in October.
Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing cardiotrek@gmail.com and lets talk fitness!

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