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Sign up for personal training / sports training by emailing cardiotrek@gmail.com.
Showing posts with label Notes. Show all posts
Showing posts with label Notes. Show all posts

Buy Exercise Gift Vouchers for Xmas

Not sure what to get your loved one for Xmas 2014?

How about some personal training or sports training sessions?

Thus if your loved one has a weight problem - or even if they do not (they might just be a Katniss or Rocky fanatic) you could get them personal training sessions, archery lessons, boxing lessons, swimming lessons or even ice skating lessons.

Contact me at cardiotrek@gmail.com to learn more about my gift vouchers.

Please Note - Gift Vouchers have an expiry date 18 month after the date of purchase. eg. If the Voucher Number says OCT16, then it expires October 2016. 

"My Dog Ate My Exercise Journal" and other excuses for not exercising

As a personal trainer I hear all manner of excuses for why people don't want to exercise. (Warning, you are about to read a rant.)

Its raining outside.

Its too cold.

Its too windy.

My dog is sick.

I just broke up with my ex (plus I am depressed and refuse to exercise apparently).

And then of course there is occasions when people cancel last minute their personal training session, in which case I really need people to read the Fine Print in the Rescheduling and Missed Sessions part of my website.

Especially the part where I need at least 24 hour notice before a cancellation.

Cancelling at midnight before a lesson the next day because "I have to go to a Steve Miller concert" is not sufficient warning.

Or here is my favourite thus far "I seem to have misplaced one of my children." I am paraphrasing what they said, but that is basically what their excuse was. It was the parental equivalent of "I lost my homework." or "My dog ate it." I am pretty sure it was a lie, and if it was not a lie, then that parent is obviously disorganized. Disorganization only gives a person a bad reputation for missing / breaking appointments.

Other personal trainers will understand what I am talking about. Dentists, doctors, lawyers and anyone who uses an appointment based schedule will understand what I am talking about. You make an appointment and you stick with it.

If you cancel an appointment with a dentist and you don't give them 24 hours notice for the cancellation, the dentist charges the person for the wasted time.

I do the exact same thing. If people don't show up, me waiting for them counts as the session.

Some personal trainers also require a deposit or prepayment for each session. I have not reached that point yet, but I really am wondering if I should require a deposit of some kind. (eg. Some trainers require a 30% deposit before they will even mark someone down in their schedule, which makes sense.)

[Update - In November 2014 I added a 30% deposit for scheduling lessons, so that is now my standard practice.]

Why? Sometimes people schedule a session, forget about the session, and there I am (proverbial cap in hand) waiting outside their condo on the day of the appointment and wondering why they are not answering their phone.

It is one thing if people are running late. I don't mind starting a personal training session 5, 10 or even 15 minutes late. I can understand why people are sometimes late for appointments.

And as long as I don't have another appointment after the first, I don't mind going over time by 5 to 15 minutes just because we started late.

But if I do have appointment afterwards, well sorry, I have to go otherwise it will be me who is running late.

And I don't like being late for anything. I like being either on time or early.

Call it one of my Personal Trainer Pet Peeves, it is personal training clients who always have an endless supply of excuses for why they cannot make an appointment.

If they were sick, okay, use that excuse. If someone says they are sick or injured I always give them the benefit of the doubt.

But when they come up with excuses that sound suspiciously like "My dog ate my exercise journal" and other lame excuses, wow. Just wow. Total lack of maturity.

And when they do it without 24 hours notice and expect to be compensated by receiving a replacement session, that is when I need to point to the Rescheduling and Missed Sessions fine print on my website.

Now I would like to point out that 99% of people don't do these things. 99% of people are on time (or sometimes slightly late) for sessions. It is the 1% of people who are chronically late every time, who are always making up excuses, who are forgetting sessions entirely. Those are the people that the Rescheduling and Missed Sessions fine print page is written for in the first place.

Chances are highly likely you are not part of that 1% of people. (It isn't even 1%, it is more like 0.25% of people who are chronic rescheduling.) The vast majority of people are very good about keeping appointments.

But for the 0.25% of people who are always very late, always cancelling last minute, who are expecting an endless stream of replacement sessions because they feel they are entitled - well I am sorry you are that disorganized, but I don't want to be your personal trainer. Go find someone else. I am not wasting my time worrying about the 0.25% of people who apparently are too scatterbrained to keep an appointment.

Indoor Archery Lessons in Toronto - Pros and Cons

Hey Toronto, please be advised that my Summer / Autumn schedule is very full. If you are looking to sign up for archery lessons you might want to consider signing up for indoor archery lessons for November 2014 to March 2015.

What are the pros and cons of taking indoor archery lessons?

PROS

#1. No wind.

#2. Not freezing cold or ridiculously hot.

#3. No mosquitoes.

#4. Less distractions.

#5. No worry about archery lessons being rescheduled due to rain, snow, thunderstorms, high winds, etc.

CONS

What people love about doing archery outdoors is often the wildlife, the wind providing an extra challenge, the added distractions. So the things some people dislike about outdoor archery are also the same things people love about it too. Indoor archery feels almost clinical in comparison.

Still, in comparison to freezing your buttocks off, indoor archery is a welcome change when compared to standing outside in -20 Celsius (with a wind chill factor lowering it -40+) and trying to complete a shot while shivering.


Waist Training, Skinny Waists and Training Corsets

Myth Busting on Training Corsets

Guest Post

For women (and historically, some men did this too) one of the techniques people used to lose weight / prevent over-eating was 'training corsets' designed to cinch the waist together so that they could achieve an hourglass shape of their chest to waist to hips ratio.

1950s Pinup Model Betty Brosmer
The purpose of training corsets was not for it to be worn as a fashion piece, but to train the waist so it was a specific shape whenever the corset was NOT on.

You can see the results in the photo on the right from the 1950s.

Or at the photo of Kim Kardashian further below. In the case of Kim Kardashian there has been a lot of social buzz about whether various photos of her were photoshopped to make her waist looking small and her hips look bigger. But if you are familiar with the history of corsets you will know that Kim's waist and hips don't need photoshop. There were plenty of women (and men too) from history who had highly cinched waists who had curvier / more hourglass shaped figures.

Doing this is basically just another form of body modification similar to piercings, tattoos, breast implants / pectoral implants, botox, liposuction, synthol injections, steroid addiction, cosmetic surgery, rhinoplasty, circumcision, eyeball tattooing (I bet you didn't even know that one existed), microdermal / transdermal / subdermal implants, silicone injections, tongue splitting, cranial binding, foot binding, branding, ear shaping, scarification, tooth filing, etc. Many of these activities are the result of body dysmorphic disorders / mental illnesses in which the person feels inadequate unless they can change their body in a specific way.

Kim Kardashian taking a Selfie

In the case of waist training, it is true that many practitioners do lose weight because it is a bit like Gastric Bypass Surgery in that it restricts how much a person can eat. (Gastric bypass surgery is a surgical procedure in which the stomach is divided into a small upper pouch and a much larger lower "remnant" pouch and then the small intestine is rearranged to connect to both. The small stomach can then consume less food, resulting in the person having smaller meals and they lose weight over the long term.)

However the health effects of tightlacing / corset training causes havoc with the individual's internal organs. Below is a list of health defects that can result from an addiction to tightlacing.

Short term effects of tightlacing
  • Extreme discomfort
  • Shortness of breath
  • Faintness
  • Indigestion
  • Chafing of the skin
Long term effects of tightlacing
  • Weak abdominal muscles
  • Spinal problems / back pain
  • Problems urinating / leaky bladder (a practitioner might end up having to wear diapers)
  • Broken ribs / osteoporosis in the ribs
  • Compression of internal organs (similar to when organs are compressed during pregnancy)
  • Decreased lung volume / shallow breathing (intercostal breathing)
  • Mucosal build up in the lungs causes frequent bouts of pneumonia / coughing, which caused a Victorian myth that corset wearing caused tuberculosis
  • Liver is pushed upwards towards the ribs, forming ridges in between the ribs and accessory lobes - the connection of which can be quite thin, which resulted in the Victorian myth that corset wearing can 'cut a liver in half'.
  • Stomach volume compressed resulting in long term problems with indigestion, heartburn, gastric reflux. Practitioners avoid carbonated drinks, beans or any gassy foods.
  • Intestine compression causes constipation / anal leakage / rectal discharge (again, necessitating the use of diapers)
Dietary problems
  • The reduced stomach volume means many practitioners need to eat 6 smaller meals because eating 3 larger meals is no longer possible due to insufficient volume. Failing to eat sufficient nutrients can result in severe weight loss and accompanying health problems.
NOTES

If people really want to try waist training that is really their personal choice. But they should at least get into it knowing the health dangers/embarrassment they face (back pain, diapers, heartburn, etc). The prospect of diapers alone is enough of a reason in my opinion.

We should also note that sometimes training corsets are sometimes used to deliberately correct the curvature of the spine, in the case of people who have suffered traumatic injuries to the spine. However, just because corsets do have some medical applications, doesn't automatically mean they're safe when used for aesthetic waist training purposes.

Sign Up for Indoor Archery lessons for November 2014 to March 2015

ATTENTION TORONTO ARCHERY FANS!




NOTICE: Not enough people to signed up asking for indoor archery lessons during the 2014/15 Winter, so I decided to pass on that. If you still want to be on the waiting list for an indoor archery range please contact me.





For a limited time you can sign up for indoor archery lessons for November 2014 until March 2015.

How many lessons and how long is each lesson?

10 lessons per person, 90 minutes per lesson.

Cost?

$800 + HST

What else is included?

You also get a 4 month pass to Cardio Trek's indoor archery range, which you can use during range hours using your own equipment.

Or if you prefer you can sign up for 10 lessons + a 1 year indoor archery range membership for $1300 + HST.

What will Cardio Trek's indoor archery range have?

Bathrooms + running water.
Heating in the Winter and air conditioning in the Summer.
Regular daily maintenance of the archery target butts.
No wind to mess with your accuracy.
No rain or snow.
Lane Booking / More privacy for practicing your archery skills.

What is Cardio Trek's indoor archery range hours?

Monday to Thursday - 9:30 AM to 8 PM
Friday - 9:30 AM to 4 PM
Saturday - Closed
Sunday - 9:30 AM to 6 PM

What if we just want to sign up for an annual membership?

An annual membership is $800 + HST.

What about a monthly membership?

$100 per month or $360 for a 4 month "winter membership". Plus HST.

What if I wanted to train with a friend too? What are the rates?

Winter / 2015 prices:

1 month indoor range membership - $100. 
4 month indoor range membership - $360 ($400 value).
6 month indoor range membership - $500 ($600 value). 
12 month indoor range membership - $800 ($1200 value).

1 Student
$60 for 90 minutes;
3 Lessons - $240 (includes 1 month indoor range membership); ($280 value)
5 Lessons - $400 (includes 2 month indoor range membership); ($500 value)
10 Lessons - $800 (includes 5 month indoor range membership). ($1100 value)

2 Students
$80 for 90 minutes;
3 Lessons - $320 (includes 1 month indoor range membership); ($440 value)
5 Lessons - $600 (includes 2 month indoor range membership); ($800 value)
10 Lessons - $1200 (includes 5 month indoor range membership). ($1800 value)

3 Students
 
$100 for 90 minutes;
3 Lessons - $400 (includes 1 month indoor range membership); ($600 value)
5 Lessons - $800 (includes 2 month indoor range membership); ($1100 value)
10 Lessons - $1600 (includes 5 month indoor range membership). ($2500 value)


How do I sign up?

First you need to sign up to be on our waiting list. Send your email, phone number and name to cardiotrek@gmail.com and we will put you on the waiting list. Please specify whether you are looking for lessons, an annual membership, a 4 month winter membership, or want to sign up for a one-month membership.

Note - SPACE IS LIMITED. People seeking lessons and annual memberships will be given priority over people wanting a winter membership or a monthly membership.

What if I don't want to sign up for winter archery lessons and want to prebook for Spring / Summer 2015?

Yes, you can do that too. Send your email, phone number and name to cardiotrek@gmail.com and we will put you on the Spring 2015 / Summer 2015 waiting list.

  
JUST A REMINDER: Not enough people to signed up asking for indoor archery lessons during the 2014/15 Winter, so I decided to pass on that. If you still want to be on the waiting list for an indoor archery range please contact me.

5% Seniors Discount for all personal training and sports training

Are you a senior over the age of 65 and live in Toronto?

If so you are eligible for a 5% Seniors Discount at Cardio Trek on all...
  • Personal Training / Weight Loss Session Packages
  • Nutritional Advice Sessions
  • Archery Lesson Packages
  • Boxing Lesson Packages
  • Ice Skating Lesson Packages
  • Swimming Lesson Packages

This Seniors Discount is in addition to the discount rate for ordering 3 or more sessions.

Note - In August 2015 I lowered my age requirement for the Seniors Discount from the age of 70 to the age of 65. For a limited time I also offered a Triple Seniors Discount of 15% off archery lessons during September and October 2015.

Have a nice day!

$100 off Personal Training

Cardio Trek limited time offer!

For a limited time sign up for 50 hours of personal training sessions for $1400 (regularly priced at $1500).

Or save $250 by signing up for 100 hours of personal training sessions for $2500 (regularly priced at $2750).

Offer expires on March 31st 2014 and is valid only to residents of Downtown Toronto / Uptown Toronto. (If you are not sure if you live within the area, email cardiotrek@gmail.com and ask.)

In other news Arnold Schwarzenegger recently went "undercover" at Gold's Gym in California to raise awareness about fitness / health and an after school fitness program.



Rob Ford's Weight Loss Plan

It is an election year in Toronto and Rob Ford thinks he can win the October 27th 2014 election and stay mayor of Toronto - if he can just lose some weight.

"The only way people are going to respect me, to bring back my image, is if I lose weight," says Rob Ford. "The rest falls into place."

And in case you haven't been watching lately, Toronto's crack smoking mayor (soon to be former crack smoking mayor?) has lost roughly 40 lbs since mid November 2013 when he was weighing in at 336 lbs and is now weighing in at roughly 295 lbs.

That is 41 lbs in 2 months. Roughly 9 weeks. A little over 4 lbs per week.

If he keeps going at that rate he is going to be 255 lbs by mid March - and have excess loose skin rolling off of him.

If he kept it up he could even be 205 lbs by mid May. In which case the loose skin around his face is going to become like Diefenbaker's jowls.

My thoughts? Slow down. Lose weight more slowly. Wait for your skin to catch up. If you lose weight too quickly your belly skin will end up looking like an apron.

So what exactly is Rob Ford doing in the gym you might ask?

Well Toronto's mayor, who has described himself in the past as "three hundred pounds of fun", is using the gym at Toronto City Hall almost every day and is also:

Jogging outdoors.

Leg Pressing 810 lbs.

Ford is really good at the leg press and also says he aims to one day leg press 1,000 pounds.

“If I do my bi(ceps)s on Monday, say, then I’ll do my legs Tuesday, chest Thursday, back, and so on, all week,” says Rob Ford.

He is doing a combination of cardio for 45 minutes and weight lifting exercises for another 45 minutes.

To put that in perspective a 295 lb person jogging for 45 minutes (without a break) burns 996 calories. We can assume that he is having breaks, so it will be less than that - possible 600 to 700 calories. The same person doing weightlifting for 45 minutes burns 305 calories.

So we are looking at Rob Ford burning about 900 to 1000 calories per 90 minute workout session. No wonder he is losing 20 lbs per month.

Note - This kind of workout is really difficult. Most people would quit within the first couple of weeks. Having a personal trainer to keep you motivated makes a huge difference in keeping motivated and striving for more.

Politics aside, if Rob Ford can go into the 2014 election "lean, mean and clean" he will have a lot more energy for the campaign and be able to put his best foot forward when it comes to trying and convince people he has changed his ways and is deserving of being re-elected.



HAPPY NEW YEAR FROM CARDIOTREK!

Hello Toronto! Happy New Year!

All the best in 2014 from Cardio Trek!


300,000 Pageviews and 150,000 Unique Visitors

Earlier today, sometime around noon, CardioTrek.ca surpassed 300,000 pageviews from approx. 150,000 unique visitors. (Each unique visitor to CardioTrek.ca stays for an average of 2 pages.)

I realize it is not a popularity contest but it is nice to know the website is growing in popularity.

Most of our visitors come from Canada and the USA - and quite a few are from Toronto, possibly looking for a personal trainer or a sports instructor who teaches archery, boxing, ice skating, swimming and similar activities.

The great city of Toronto has a lot to offer for people looking to either stay fit or become more fit.

Toronto has many bicycle trails, lots of parks, our beaches are rated 5-star world class (betcha didn't know that, eh?), public ice skating arenas, tennis courts, swimming pools, university gyms, YMCAs, publicly funded recreation centres, an archery range, and numerous other things for Torontonians to utilize if they desire to go outside and exercise.

As a personal trainer I believe in spreading the knowledge of such locations - and giving away free frugal exercise advice - because if people want to exercise, then it is best they have those resources at their disposal. It helps my personal training clients, but it also helps anyone who is just looking for exercise advice - including people not in Toronto and therefore outside of my market demographic.

It is true I only make money when clients actually hire me to help them to lose weight, gain muscle or train for a specific sport - but that doesn't mean I don't also feel a certain amount of pride knowing that I helped thousands of other people who are just looking for good solid exercise advice.

So if I have helped 150,000 people to exercise and improve their health, then absolutely, I feel I should toot my horn once in awhile about how awesome free information is and that helping other people is always a good feeling even when you aren't getting paid for it.

The beauty of exercise is that anyone can do it. You don't need a personal trainer to exercise. Or a gym. Or your own exercise equipment at home. You just need the will to do it. But having the advice - especially free advice - available can make all the difference to some people who want to make the most out of their workout.

Sincerely,
Charles Moffat
Toronto Personal Trainer / CardioTrek.ca

Archery Segment for TSN

This morning I helped a film crew from TSN make a segment on archery for an upcoming TV episode about archery / accuracy.

Huzzah!

In other news I have added to me "To Do List" a series of YouTube How To videos on archery. Something for me to work on when Spring 2014 comes.

And in more other news I am not teaching archery any more in 2013. I am done for the season. See you in March 2014.



Scheduling a Personal Trainer

Honestly.

I am so busy sometimes I don't know how I manage to fit in personal training clients half the time. It makes me tempted to raise my rates again.

Case in point. Most of my evenings and weekends are booked pretty solid. If someone wants a training sessions they need to book in advance, sometimes weeks in advance if they want a specific time slot.

The times I am most available are weekday mornings and afternoons - and even those are filling up on specific days.

So if a client asks me for a session on an evening or weekend, I look at my schedule, I look at their location, and I go "Hmm. Yes I can make it." or "Hmm. Nope, can't fit it in." And there is a lot more nopes lately.

But I am not planning to raise my rates any time soon. Maybe in the Spring I will raise my personal training rate to $40 per hour. But for now I will leave it as is.



Most Popular Topics

Earlier today (around 12:30 EST, August 1st 2013) Cardio Trek surpassed 200,000 visitors.

Now you might think, wow, that is a lot of visitors. But I think we should point out that some topics are really low interest - and others are really high interest.

We shall start off with the high interest topics.

The Top Ten Most Popular Posts on Cardio Trek

#1. Nose Exercises Vs Rhinoplasty
#2. Weight Loss + Loose Skin
#3. 20 Ways to Tighten Skin after Weight Loss
#4. Motivational Quotes for January
#5. How to get a Thigh Gap
#6. Anatomical Terms for Athletes
#7. 25 Ways to Motivate Yourself to Exercise
#8. 10 Tips for maintaining a Beach Perfect Body
#9. 10 Ways to Trick Yourself into Burning Extra Calories
#10. Whey Protein Supplements

Now I admit some of those topics are pretty interesting and exciting - and sometimes just plain useful to know.

But let us look at the LEAST popular topics on Cardio Trek and see if they are any less useful. As you can see below they are mostly topics about motivation, lifestyle changes, food and eating healthy - things that many people have problems with - and are extremely useful information, even though the topics are less glamourous than 10 Tips for maintaining a Beach Perfect Body.

#1. Bored of exercising indoors?
#2. How much rest do you need?
#3. Working out despite the Winter Blues
#4. 5 Tips to Help you Live Longer
#5. How to Make Lifestyle Changes
#6. 5 Tips to Push Yourself Harder
#7. 5 Slimming Fruits that Help Burn Calories
#8. Weightlifting Split Squats and Side Squats
#9. Eating Healthy in an Hurry
#10. The Hallmarks of a Successful Weight Loss Plan

They are certainly worth reading if you are having difficulty losing weight and finding motivation to exercise.


The Free Gym Business Model + Investment Opportunity

This is somewhat off topic.

I have an idea for a Free Gym Business Model that I think has merit. Let me explain how it came about.

Yesterday while I was shopping in Canadian Tire I overheard this woman talking to customers from a display table where she was showing off a new product that got investment from the good folks on Dragons Den.

Meanwhile I have been playing with idea for years of a place similar to a gym called "The Workshop" where people could go to use power tools, welding equipment, etc - things that are too big to fit in their apartment or condo because they live in Downtown Toronto. For all intents and purposes it would be a workshop for people who like woodworking, sculpture, carpentry, welding, etc. It would follow the same basic business model as a gym - technicians instead of personal trainers, welding and carpentry classes instead of yoga and pilates, and people would pay a monthly fee to use the facilities just like you would at a gym.

Listening to the woman at Canadian Tire (who kept mentioning Dragons Den every so often, to the point it was annoying) I continued my shopping... meanwhile my brain was starting to work overtime as I thought of ways people could expand on the investment model. I must admit my thoughts were influenced by the recent Rob Ford Crackstarter campaign.

Amongst my ideas I came up with the concept of what I call "The Gym" - but unlike The Workshop idea, the focus of "The Gym" would be to make a workout place that is FREE to use.

Let me explain this concept.

#1. Don't hire any personal trainers. If personal trainers want to work there, fine. They are free to use the facilities just like they are free to use public parks.

#2. Use crowdfunding / crowdsourcing websites like Indiegogo and Kickstarter to raise the needed money to buy the building location, renovate it and buy all the exercise equipment.

#3. Part of the location is a protein bar - with 1 staff person who mixes protein shakes and sells them during peak hours of the day. The profits from the protein shake bar go towards buying new equipment, repairs, etc.

#4. Lots of natural lighting from skylights and windows. Cuts down on energy costs for lights.

#5. Equipment is designed to be durable and is basically bolted / welded to the ground so they cannot be stolen.

#6. Donation supported.

#7. Minimal janitorial staff.

#8. Energy drink machines. Powerade, Gatorade, etc.

#9. Showers and lockers are all coin operated.

#10. Buy stationary bicycle equipment and other resistance based exercise equipment that uses generators which feeds into a battery supply for the lights and air conditioning (which is set on low so it uses less energy).

Essentially you follow the premise of "less is more" to create a gym that is essentially free to use, but is donation supported and offers extra services like lockers, showers, protein shake bar, etc for a fee. Similar to how some libraries now have cafes in them so people can read a book while drinking a cappuccino.

When you think about that many gyms out there are charging people $70 to $100 per month (roughly $2.33 to $3.33 per day) and have hundreds of customers who are basically getting ripped off because gyms are overcharging for their services (and stealing from customer bank accounts / credit cards even when you cancel your membership) then the concept of a free gym starts to become a lot more appealing.

Even the YMCA in Toronto has a minimum fee of $47 per month depending on the location and the type of membership.

I should note that some recreation centres do have gyms already - but their hours are weird and not very convenient. And they do charge a fee for using their facilities. See http://www.toronto.ca/parks/fitness/membership.htm for more details.

Now you might think "Hey, you said this was a business model?!"

Yes, I did call it that. The reason why is because I think a so-called free gym still has the potential to turn a profit. Especially if you are the personal trainer who gets the ball rolling, starts a Kickstarter campaign, buys the building, gets all the equipment, etc... and then the gym is just there. And you are the personal trainer who is there all the time, offering your services.

If worse comes to worse you start charging a $2 daily fee for people to use the building - It would still be better than the gyms who are overcharging people and making millions in profits because then people are only paying for the days they actually use the facilities.

Speaking for myself I am busy expanding my personal training business right now, so I am not going to be opening a free gym any time soon. But I wanted to write this idea down for the future in the case I ever want to open my "dojo". (I don't want to open a normal gym for the general public. I want a private dojo for personal training sessions where I can also teach archery, boxing, etc. The reason is because some clients feel more comfortable working out in a setting where other people cannot watch them exercising.)

INVESTMENT OPPORTUNITY

Earlier today I created a new page on CardioTrek.ca asking for investors in my personal training business. You can read about the details of how I am intending to do it, as I am using an unusual crowdfunding approach to getting investors. If you are familiar with Indiegogo or Kickstarter you might think this idea has merit.

You can read about my crowdfunding or "crowd shares" approach to investments by clicking investment opportunity. Feel free to post comments on the idea.

So far I already have three friends who have agreed to become my first investors. My goal is to reach $50,000 so I can expand my business.

Lawyer suing NY personal trainer

A lawyer in Manhattan New York is suing a celebrity personal trainer in NYC.

What is interesting is WHY he is suing the personal trainer.

Manhattan attorney Neil Squillante signed up for some personal training sessions 3 years ago, the workouts were too intense for him and he is still in pain 3 years later.

Why? Because the workouts were so intense it ripped ligaments in his joints. The scrawny lawyer was apparently so skinny and underweight that his ligaments weren't used to the intensity of the muscle strain he underwent during the workouts that it ripped the ligaments.

Now I should note that for weightlifting, ripping muscle tissue is normal (“no pain, no gain”) and even desired because it builds new muscles tissue in-between the ripped tissue. However, ripping ligaments is not something you want to happen, because the damage is much more severe, painful, and crippling.

People who get into professional weightlifting and power-lifting are warned about the dangers of ripping ligaments. You have to know your limits and not take risks. Like muscle tissue, ligaments need time to grow and become stronger.

What the personal trainer in New York did was take a workout that they normally do with celebrity's like Beyoncé (Beyoncé is one of their former clients) and then give the same workout to a skinny lawyer who has been sitting at a desk almost every day for the last 10 years.

So I agree with the lawyer. The personal trainer who was training him should have known better to force such an intense workout on someone who's body wasn't ready for it.

What he needed was a more gradual workout program designed to toughen him up first, emphasizing endurance first and strength secondary. Smaller weights, less intensity, longer time period. That is what the personal trainer SHOULD have done.

Instead here is what happened...

#1. Prior to signing up for sessions Neil Squillante “lived a sedentary life with minimal physical activity, lacked physical strength and fitness . . . and had no experience with vigorous physical exercise or strength training.” As such the trainer should have known that in order to prevent injuries that this person would have to be introduced to intense workouts and weightlifting gradually.

#2. In April 2010 Neil Squillante signed up for personal training sessions with a Chelsea personal trainer, who is the Focus co-founder Gabriel Valencia, whose clients include the singer Beyoncé.

#3. He should have been started off gradually with mild workouts, small weights, low intensity and a focus on endurance first. Instead the workouts ended up being a series of intense sessions of squats and thrusts with a heavy medicine ball in what Squillante describes as "a torture session".

“Within a few days after his first physical training session, Squillante told Valencia by telephone that his arms were so sore from the workout that he could not lift them,” the lawsuit says. “Valencia chuckled and said that Squillante’s soreness was normal and nothing to worry about.”

Soreness in the arms, okay. But soreness in the joints so that he can't even lift his arms? That is a warning sign of damage to the ligaments. The personal trainer Gabriel Valencia SHOULD have halted the sessions immediately and counseled that he seek the attention of a doctor who specializes in sports injuries.

Instead Squillante went to two more sessions and ripped his ligaments even more. He ended up having severe damage to his knee, hip and pelvis due to multiple torn ligaments.

#4. Three years after several Neil Squillante still suffers “pain and weakness when he stands,” has trouble sitting “for reasonable periods,” and is in constant pain even when he is not standing or sitting. He rarely travels, has few work meetings, is unable to recruit staff (he runs a legal information service company), and has a diminished social life. He is basically a cripple.

#5. Neil Squillante filed a lawsuit on May 15th 2013 against the personal trainer Gabriel Valencia, his boss and the company.

I believe Neil Squillante absolutely deserves to win his lawsuit because that was gross incompetence on the part of the personal trainer who evidently wasn't used to training people who were that thin / unused to exercise and furthermore ignored the warning signs of a serious sports injury.

Thinking about raising my rates, demand skyrocketing

I am thinking of raising the amount I charge for my personal training services.

The reason is more of matter of time availability. Right now I am SUPER busy working my proverbial butt off for multiple clients, and while I am enjoying what I do work wise, I am discovering I have very little free time to relax, exercise on my own (without clients), and even find quality time for friends, family, etc.

eg. I want to go camping and canoeing sometime this summer but I am not sure how I am supposed to schedule a vacation when I have difficulty saying "No" to clients. (I am very customer oriented, always wanting to make sure my clients are happy.)

It really is an issue of "too many clients" so I am wondering if maybe I should raise my prices for personal training.

I don't want to raise my prices for archery, swimming, boxing lessons because I enjoy those ones too much. But I am very tempted to raise my personal training rates and see what happens.

Right now I am charging $35 per hour (but there are discounts if people buy packages of hours like 25, 50 or 100).

The other option is for me to simply stop accepting new clients. Unless its for a specific time slot I need to fill.

There are admittedly lots of other personal trainers in Toronto, and I suppose I could also turn clients away and send them to other personal trainers... But I've never seen those people work, I have no affiliation with them, and while I probably would earn a commission for every client I send someone else I just don't feel comfortable doing all that when I cannot guarantee the quality of the trainers I might be sending people to.

Another thing I suppose I could do is hire a secretary. That would lower the amount of work I need to do on the website, managing incoming requests, etc. And it would free up extra time for me to both manage my personal life and have more "me time" for exercising.

For now I think I will continue on "as is" and look into the secretary angle. I might raise my rates in August or September, but maybe by then demand may have quieted down.

Personal training is a bit of a seasonal occupation, I must admit. January is a good time to get new people who make New Years Resolutions, but it is the Springtime when people really start wanting to lose weight because they want to get ready for Summer.

For now I shall wait and see.

The Canadian Daily

I have been invited to start writing exercise / dietary advice on the news website The Canadian Daily.

So far I have only done the following article:

How I Lost 50 Lbs of Fat + 12 Weight Loss Tips

I think I may contribute a new article to their site once per week or maybe twice monthly if I am really busy in a particular month.

Update

5 Common Factors in Weight Loss


Get Better Sleep = Sleep Healthier

Want to live longer and have a happier more stress-free life?

Start by sleeping healthier.

If you are one of those problem sleepers who keeps tossing and turning like a tornado that just can't get comfortable and looking panicky at your clock every half hour, well then you are not alone. There are quite a few people out there who have unhealthy sleep patterns - and it messes with their health, their weight, their ability to focus/concentrate and a whole batch of other problems. Getting a proper night's sleep is crucial if you are trying to lose weight, gain muscle or accomplish a variety of fitness goals.

But instead of focusing on the ills, lets focus on the cure.

1. Don't exercise in the evening - Do stretches instead.

Exercising too much will rev you up and keep you awake! Keep your fitness regimen to the morning. It may mean waking up ultra early but once you develop the routine, you will fall asleep earlier at night.

If you want to do anything before bed the best alternative is to do stretching or light yoga for 5 minutes.

If you do exercise in the evening time it so it is 2 hours before sleeping so you don't get revved up too close to your bedtime. You need that cool down period before sleeping. This is why stretching is better because it won't rev your muscles / blood pressure up, and it will help you feel more relaxed.

2. Write a to-do list before bed.

If you are the type that cannot sleep because too much is on your mind, get it out in the form of a list. Then you know what has to be done, and you can worry about the details the next day.

3. Don't eat too late or drink caffeine after 4 PM.

Food gives you energy. Keep your dinner or evening snack light, and cut off caffeine in the afternoon around 4 PM. For best results cut out soda pop and tea (except perhaps chamomile since that helps you sleep).

4. Wake Up Earlier.

If you get up earlier in the morning, thanks to an alarm clock, you will have less problems falling asleep at night. It will be rough at first, but you will see much better results once you get used to the routine.

5. Get a regular schedule.

The more routine your sleeping patterns are, the better chance you have to fall asleep. It is inconsistencies that result in bad patterns. Train your body to sleep and wake by sticking to a schedule. It will be hard at first, especially if you are trying to go to bed and wake up earlier. Once the habit is established for 21 days, it will really help cement your sleeping patterns and it will stabilize!

6. Avoid Light / Loud Noises

Get some extra thick curtains for the bedroom which you can pull shut easier. Someone should really invent a device that opens the curtains in the morning on a timer. That would be so awesome. Avoid playing loud music while you are trying to sleep. If you need some kind of noise / music get a fan or turn the volume down really low and set it so it will stop playing in an hour or so.

7. Naps

Afternoon naps, around noon / 1 PM are good for you. Primates (apes, chimpanzees, etc) all take siestas in the afternoon and the human species are supposed to take naps too. That is why in the afternoon you often feel tired around 1 PM, but most people just ignore it and keep working. However if you work from home / have a flexible schedule then taking daily naps is an option for you.

And even if you don't have a flexible schedule try to sneak in a nap or two on the weekends. You will feel better and more well rested.

Live Long and Prosper!

Alexa Ranking - CardioTrek in the Top 5000 for Toronto

Here is a bizarre yet interesting bit of news...

According to Alexa.com (a website which tracks the popularity of every website on the planet) Cardio Trek is in the Top 5000 websites for Toronto by popularity.

And the vast majority of those sites have nothing to do with exercise, which likely places Cardio Trek in the Top 100 Exercise websites for Toronto. Basically what it means is that for all websites everywhere, Cardio Trek is in the Top 5000 when it comes to Torontonians - and that is competing against YouTube, Facebook, Twitter, p*rn websites, etc.

I call that "successful local marketing".

Here is the actual text from Alexa:

Cardiotrek.ca is ranked #1,064,646 in the world according to the three-month Alexa traffic rankings. The site is relatively popular among users in the city of Toronto (where it is ranked #4,915). Visitors to the site spend roughly two minutes on each pageview and a total of four minutes on the site during each visit. About 68% of Cardiotrek.ca's visitors are in Canada, where it has attained a traffic rank of 20,861. Visitors to the site view an average of 2.3 unique pages per day.

So as exercise websites go Cardio Trek is becoming pretty popular - and I've only been working on it for 13 months. Initially I wasn't working on it much at all, but in September 2012 I started posting more often and it really took off in a hurry. For reference many competitor websites will have been up for years and would be jealous of the sheer number of visitors I get.

eg. I know of a rival company in Toronto that only gets 3 to 5 visitors per day (which is pathetic and shows a complete lack of advertising on their part), whereas Cardio Trek is currently clocking over 700 per day.

I chalk that down to two things:

#1. I give free exercise advice on the site. And everybody likes free advice. Including Americans, who are my 2nd biggest source of visitors and make up roughly 30% of my visitors.

#2. Before I was a personal trainer I was a SEO expert (and still am a SEO expert), which means I know how to promote things online. I still do SEO work for the real estate industry and a select number of clients. So not to brag, but I like to be good at my job.

So now I just need to set myself a higher goal and get in the Top 2500 for Toronto. Goal setting is a big part of both SEO and exercising and its good to know you can achieve it when you set out to do it. So to accomplish that I am going to make an effort to write more blog posts on the topic of exercise activities you can do in Toronto.

Making this blog I will admit does take a fair chunk of work. Finding ideas for regular blog posts, researching the topics, finding graphics or making fresh graphics... its all a lot of time sitting at the computer. But thankfully I have lots of exercise equipment in my home office so I regularly get up and exercise whilst churning out these awesome exercise oriented blog posts.

But not everyone has lots of exercise equipment (and footballs) laying around in their office so here is an amusing graphic showing a series of exercises you can do at your desk.


Update, January 8th 2013

Alexa.com has updated Cardio Trek's ranking to:

Cardiotrek.ca is ranked #974,612 in the world according to the three-month Alexa traffic rankings. The site is relatively popular among users in the city of Toronto (where it is ranked #3,449). Visitors to the site spend roughly two minutes on each pageview and a total of five minutes on the site during each visit. About 68% of Cardiotrek.ca's visitors are in Canada, where it has attained a traffic rank of 18,311. Visitors to the site view an average of 3.1 unique pages per day.

Update, January 17th 2013

Cardiotrek.ca is ranked #898,330 in the world according to the three-month Alexa traffic rankings. We estimate that 64% of visitors to the site come from Canada, where it has attained a traffic rank of 17,484, and it is relatively popular among users in the city of Toronto (where it is ranked #3,396). Visitors to Cardiotrek.ca spend roughly two minutes on each pageview and a total of five minutes on the site during each visit. About 10% of visits to the site are referred by search engines.

So already part way to that goal of 2500!

Update, January 28th 2015

So it has been two years since I have updated this post, but here is the good news:

  1. As of yesterday Cardiotrek.ca has surpassed 750,000 visitors.
  2. The website currently enjoys an average of roughly 1,450 new visitors per day. (43,697 visitors in the last 30 days.)
  3. In the 2014 calendar year Cardiotrek.ca had 385,952 visitors. Avrg. 32,162.67 visitors per month or 1060.31 visitors per day.
  4.  I no longer track Cardiotrek.ca's ranking in Toronto because Alexa.com has changed what free users can see. According to Alexa the website is now more popular in the USA, likely because of several posts which have gone viral in terms of popularity.
  5. The top 3 most viral posts on Cardiotrek.ca are: 10 Ways to Trick Yourself into Burning Extra Calories, Nose Exercises Vs Rhinoplasty , and 20 Ways to Tighten Skin after Weight Loss
  6. The most popular service provided by Cardiotrek.ca is archery lessons. Archery lessons in Toronto is currently so popular that it dwarfs all of my other services combined.

Nose Exercises Vs Rhinoplasty



Q

"Hello! I recently suffered an injury to my nose during boxing and when it was healing I noticed that my nose had become crooked. I was thinking about getting nose surgery [rhinoplasty] to fix the problem, but someone told me about nose exercises you can do that can fix various problems. Does nose exercises really work?" - J.F.

A

Hello J! Good news, yes, nose exercises may be the answer to your problem if the damage isn't too severe. And judging by the number of boxing related nose injuries you won't be the only one who will be interested in this solution.

Damage to the nose muscles on one side or the other can cause the tip of the nose to go crooked. It reportedly can also be caused by sleeping on one side of the face too much, overuse of the muscles on one side of the nose, or even something simple like losing weight and the muscles in one side of your nose losing some of its muscle density... and of course getting punched repeatedly in the nose.

Regardless of the cause of the damage, if the damage is minor then it can be fixed using a variety of nose exercises.

1. Squinting the Nose

Basically all you do is smile and try to squish your nose upwards using the muscles within your nose. No hands required. This upward "squinting" of the nose will add more girth to muscles in the sides of the nose and, assuming you do it evenly, both sides of the nose will auto-correct themselves with time until they're both equally muscular.

Hold for 5 to 10 seconds. Repeat 20 to 30 times daily until your nose muscles straighten out.

2. The Nose Shortener

This exercise isn't so much to repair damage as it is to prevent long term degradation of cartilage within the nose. As you get older your nose continues to grow, and the cartilage in the lower section may weaken and then separate from the upper part of the nose. This often gives the appearance that a hump has developed on the bridge of the nose. A plastic surgeon can perform surgery to improve the shape of your crooked nose or you can do this handy "Nose Shortening" exercise which will help to strengthen the muscles in that region of the nose.

Using your index finger, push the tip of your nose up. Contract the muscle by flexing your nose down against the resistance created by your finger. Hold for 5 to 10 seconds. Repeat 30 times, each time concentrating on the muscle forcing your finger down. Keep your breathing steady while performing the exercise. To get the maximum results, perform the Nose Shortener exercise twice a day.

3. The Nose Shaper

The upper part of the nose is made of solid bone and the center part is made from cartilage, so there really is not anything that can be done via exercising. However the bottom part of the nose had several different muscles which can be exercised, and by doing so it is possible to change the general shape of your nose. The "Nose Shaper" exercise involves placing your index fingers down either side of your nose, and flaring your nostrils by using the muscles above and below your nostrils. Your fingers create resistance by keeping your fingers in place against the movement of the nostrils, sort of like weightlifting for your nose.

Repeat this exercise 30 times, twice per day. The end result will create a less droopy nose, but the nostrils will appear wider... so if you don't want wider nostrils maybe you should consider the exercise below instead.

4. Nose Narrowing

Want a more narrow nose? Lower your chin and mouth and narrow your nose in the process. This uses a different set of muscles inside your nose which will help tighten up and narrow the appearance of your nose.

Hold for 5 to 10 seconds. Repeat 30 times, twice per day, and observe the long term results as your nose becomes more narrow.

5. Nose Wiggling

This one is easier to do in front of a mirror. Wiggle your nose from side to side, without moving your lips/etc. Why? Well, if you can master it then it makes for an interesting party trick. Not sure if its useful in terms of improving your looks however, but presumably it helps build the muscles within your nose.

Update: Fixing a Crooked Nose

If you are looking for specific information on how to fix a crooked nose I recommend reading the following post: Fixing a Crooked Nose using Nose Exercises.

Maintenance

Keep doing the exercises regularly for maintenance (once per week or so). Like any muscle group, the nose muscles need regular exercise in order to keep their figure.

NOTE: For fun, make before and after photos to see the results over time.

SPECIAL NOTE: So if you thought that rhinoplasty was the only way to reshape and straighten your nose, huzzah, that myth has been busted!

PERSONAL NOTE: I did all of these exercises myself while writing this and now my nose feels sore from exercising it. Advice? Don't overdo it. Stick to the recommended 30 times, twice per day. I saw results within the first week of doing them.

FINAL NOTE: Yes, if you have severe damage to your nose then rhinoplasty is your only remaining option. But that kind of damage is more rare. You shouldn't feel self conscious about the nose you were born with just for society's unrealistic standards of beauty... And as Michael Jackson has previously proven, once you get surgery you can end up becoming obsessed with the shape of your nose and always looking to change it more and more.

PERSONALIZED HELP


I am getting a lot of requests from people wanting personalized advice about their nose and what nose exercises they should do, how often they should do them, special circumstances,  etc. My advice is to follow the instructions listed above and on other posts I have made about nose exercises.

If you are contacting me asking me for personalized help - basically asking for my services in aiding you with your nose exercises, then I will need to charge you my personal training rate ($50 per hour) for my services.

I know this is not the answer many of you are looking for. I have already answered many of the frequently asked questions below in the comments section, and answered many emails from people asking for help with their nose exercises - but I am a busy person and the emails have reached a point where I need to start charging for this service because I cannot answer all of them.

Best of luck with your nose exercises!
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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