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How to Reward Yourself and Stay Motivated

You've reached your weight loss goals! Congratulations!

Now how do you stay motivated, reward yourself and keep your lifestyle changes intact without falling back into your old routine?

At this point being overweight may feel like an alternate reality - you probably haven't felt this fit since you were a teenager! But feeling great about yourself doesn't mean you can go back to your old ways. If anything you need to remind yourself so you avoid falling into a rut, and keeping yourself motivated to exercise is a handy part of that.

#1. Make a list of things you wanted to do when you were overweight but were physically unable to do / embarrassed to attempt. eg. Run a marathon, go snorkeling, dancing, etc. Go and do those things and have a fun time!

#2. For holidays and birthdays, ask for sports / exercise equipment or personal training gift cards.

I know what I would ask for - archery equipment. It gets pretty expensive. But you might also ask for a bicycle or things for your bicycle, tennis gear, jogging pants, new running shoes... plenty of things you could use.

Personal training gift cards are another handy thing. If you live in Toronto and want to buy personal training sessions for yourself or a loved one, send me an email and I can help you out.

#3. Charity and Fundraisers.

Volunteering to raise funding for a worthwhile cause can be a great way to stay in shape and have fun. Such events require you to go outside regularly and some of them involve "walks for charity" whereby sponsors donate and you and 500 other people promise to walk, jog or run X miles to raise awareness. eg. The Canadian Breast Cancer Foundation Run for the Cure.

#4. Involve your Friends and Family.

Success is contagious. If your friends and family haven't seen your results, show them what you did and encourage them to start a fitness and nutrition program on their own - and then you can help them with advice and even workout together.

Once people you know are also exercising and eating healthy, having another person to talk to about it, share recipes, and attend events you will have even more fun enjoying your new body.

#5. Sex!

No seriously. You and your lover can enjoy yourselves more often. Nothing wrong with that side benefit!

Sun Salutations in Yoga


During the physical practice of yoga, the session will sometimes begin with an exercise known as sun salutations. This series of twelve moving postures (asanas) are timed with breathing (inhaling and exhaling). The series is repeated anywhere from three times or more. Due to the nature of the sun salutation's constant movement, breath work, stretches and mental concentration, they encompass many common components of fitness, and makes for a challenging and effective total body workout.

Five Benefits of doing Sun Salutations

1. Postures such as chaturanga, (negative tricep push up), the Crescent pose, (lunges) and plank are body weight strength exercises that will burn more fat while at rest, decrease risk of injury and maintain bone density. Sun salutations strengthen the core very well, and yoga is commonly prescribed for low back injury and rehabilitation.

2. Sun Salutations have the potential to be very cardiovascular and burn a lot of calories while exercising your lungs and heart. Consistent movement, inverted poses (head lower than heart) like downward dog, and holding poses will improve heart and lung capacity, increase endurance and aid weight loss.

3. Poses like forward bends and downward dog will increase flexibility when practiced regularly. Sun Salutations are fantastic for releasing tension in the hamstrings and hips.

4. Focusing on timed breathing will increase mental focus and reduce stress. It teaches perseverance, mental toughness gives you a goal and something to think about to clear your mind during practice.

5. Sun Salutations will give you an all-around nice body! Yogis are known for their elongated muscles, lower body fat and over-all athleticism. Many martial artists also do yoga.

How to do a Proper Bicep Curl - and get better results!

Bicep training is handy for people who want to see results. It's one of the muscle groups that everyone can tone and actually see results within a week if they are doing them right. Nice biceps are the hallmark of a fantastic physique, and naturally weight lifting is the cornerstone to achieving chiseled, strong and sexy arms.

It's very common for amateurs to train biceps the most frequently, but then see the fewest gains and results because they aren't doing them properly.

This is mostly due to the natural inclination of amateurs to only perform half the exercise.

Let me explain...

During a bicep curl the weight is lifted from the thigh up to the shoulder. On the way back down (the negative rep) many simply allow the weight to quickly drop back into starting position without any control or form. Thus they are lifting the weight - but they're not lowering it slowly on the way back down.

If you want to do bicep curls it is best to focus on form and do them slowly. It will force you to focus on that negative rep because it is an entirely different bicep exercise than the positive ascent - and it is arguably the most important part of the exercise.

Another thing you might try is to "Hammer Up, Bicep Curl Down", for which the instructions are below.

1. Start either seated or standing (better for the core) with two dumbbells in each hand with enough weight which will fatigue your biceps in the range of your strength training goal, anywhere from 10 to 15 reps. (Don't use dumbbells which are too heavy or too light.)

2. With palms facing each other, curl the weights up to your shoulder. That's the positive hammer curl.

3. Now rotate your wrists so both palms face you and slowly, with complete control, lower the weights all the way back down until arms have only a slight bend in the elbow. That's the negative bicep curl.

Perform a set and then reverse the order, bicep curl up, hammer curl down for a balanced arm workout! This focus on form will help you to get more out of your bicep exercises.

If you want more advice on weight lifting you can always hire me as your personal training here in Toronto. Happy weight lifting!

Hallmarks of the Successful Weight Loss Plan

Losing weight involves lifestyle changes and lots of hard work but planning is also very important. Planning for weight loss will guarantee a focused approach to stay on track and keep progressing / pushing yourself harder.

Planning For Weight Loss in Three Steps

Plan your Meals

Knowing every meal in advance will not only save time and money but is crucial for avoiding overeating and poor food choices. Some people have found that it is easiest to eat similar meals for breakfast and lunch.

For example: If you have different variations of oatmeal 2 days, cottage cheese, dried fruit and flax meal 2 days, and an English muffin with peanut butter one day, you will have enough ingredients to vary these meals based on what you feel like. It's simple enough that it doesn't take much thought or time to prepare. For lunch try sandwiches on whole grain bread and a piece of fruit.

Take extra fruits for snacks if you find yourself feeling hungry during the day!

Plan your Workouts

If you don't know when you will find the time to workout, you won't workout! It's very important to have a set time to exercise. Even better, the same time everyday will quickly accustom you to a routine. It will be amazing how much time you have for exercise when you actually want to exercise!

If you find that time is seriously pressed then do what you can, when you can. Do a set of squats while talking on the phone, or lunge across the house instead of walking. Try running up every flight of stairs you encounter during the day, and do calf raises waiting in line-ups.

Plan for Disaster

Plan for your weight loss program to be blown out of the water once in a while. Especially if the holiday season is approaching it will not be long before someone hands you a box of chocolates and you know you will eat 5 once you've tried one.

Don't be discouraged but do remember to share your holiday treats, eat them in moderation and remember that every new day offers the opportunity to start fresh.

If you live in Toronto and are losing weight or would like to start, feel free to hire me as you personal trainer. Mention this post and get 10% off any purchase of 10 sessions or more. (Limit of 1 per customer.)

Belly Dancing for Exercise

Belly dancing (and any kind of dancing for that matter) is a great way to get extra cardio into your exercise routine. Especially since its fun!

It is really only popular for women (not too many male belly dancers out there...), but it is a really engaging way to exercise and build up your core / abdominal muscles.

Indeed, belly dancing can help you lose weight and burn as many calories as more strenuous exercises like cycling or running, as long as the workouts are consistently challenging and you are moving around a lot. Thus belly dancing can make for a really intense workout if you have the energy to try it and stick with it. Thankfully it is also fun, so your lack of skill at the beginning doesn't really matter as you will quickly get better at it as you progress.

If you think that you would like to try belly dancing as a form of exercise, don't be intimidated. Look for a good instructor who will keep you moving and having a good time.

BELLY DANCING TIPS

#1. Dress the Part

The lavish Eastern costumes are part of the authenticity of belly dance classes. You may feel weird wearing them at first, but its part of the fun too if you get a chance to perform. Call the studio or instructor ahead of time to see what patrons usually wear to class. You may just wear regular workout/yoga gear, but some  instructors may ask you to come in costume. A basic costume could include yoga pants, a hip scarf for emphasis, and a midriff-baring choli so that your instructor can see and help you with the movement of your hips and posture.

#2. Get In Character

You'll get more out of your belly dance exercise classes if you release your inhibitions and get in character. The more movement you get through your hips and thighs, the more beneficial the class will be. Think of your class as a performance and just have a good time. Don't worry about how you look or if you're making a fool of yourself - part of the appeal of belly dancing is how exotic it looks anyway, so its bound to look weird. Belly dancing is more beneficial when you are giving it your total effort without being self-conscious.

Side Benefit - Belly Dancing boosts your confidence and decreases shyness.

#3. Loose Joints and Posture

Belly dancing focuses on the abdominal and hip region, so when you begin to learn to belly dance, it may seem strange to you to move those areas so freely. Keep your joints soft so that they can flow freely, while keeping your spine straight and your head up. Keep your shoulders back at all times, with your tailbone dropped to the floor. Over time if you practice proper form this will become easier and second nature for you, but in the beginning you will need to pay attention to your form.

Want to Beat Fat? Learn Your Enemy!

If fatty food is your waistline's enemy then you should try to learn more about this dreaded foe.

Fat is a slow burning energy source - and it is typically stored instead of used right away. Eating healthy fats will contribute to hormonal regulation, aids vitamin and mineral absorption and maintains healthy skin and hair. Of course, good and bad cholesterol, healthy and unhealthy fats, saturated and monounsaturated are terms which you have already come across, and it can all seem confusing if you don't know what they are!

Different Kinds of Fats

Saturated

They are the "bad fats." Saturated fat raises cholesterol. Foods such as butter margarine, meat and dairy contain high levels of saturated fat.

Monounsaturated and polyunsaturated

These fats do not raise cholesterol levels. Cooking oils such as olive and canola contain monounsaturated fats, while safflower and corn oil contain polyunsaturated fat.

Triglycerides

Fats that contain, in varying proportions, saturated, monounsaturated and polyunsaturated fats.

Cholesterol

An essential fat made by the liver. Eating food high in "bad" cholesterol can cause heart disease. Cholesterol is carried through the bloodstream by lipoproteins.

HDLs (high density lipoproteins)

The "good" cholesterol which can move cholesterol away from the arteries and back to the liver.

LDLs (low density lipoproteins)

LDLs are the "bad" cholesterols because they keep cholesterol circulating in the blood, and this can lead to clogged arteries.

Eating healthy fats is easy, they are foud in seeds, nut, olive oil and avocado fruits. Bad fats are in baked goods, such as white bread, pizza and fast food. Don't stress about all of the different types of fat too much. Just focus on the natural stuff and avoid any fats which are "man made". You will still eat some of the unhealthier fats anyway, but if you know which ones to avoid it can help you to make healthier choices.

When To Detox Diet

Detox diets have been growing ever more popular for the past several decades. There have been dangerous detox diets, such as the lemonade or grapefruit detox diets, where necessary food groups and nutrients are restricted.

More recently detox diets are being designed so they are healthier, including lemonade / grapefruit diets which have been modified so you are now getting the needed nutrients (often through vitamin pill supplementation or the addition of specific foods).

Personally my own fitness philosophy revolves around good old-fashioned healthy eating and lots of exercise - but I am a personal trainer and not everyone is as patient as I am. Eating good food in abundance, and not so good food in moderation, and avoiding horrible food entirely is just the beginning.

Good food and a consistent fitness regimen, is the tried, tested and true way - short cuts are more likely to result in yo-yo dieting. However there are some benefits to detoxification, so lets explore the pros and cons of detox diets:

Pros of a Detox Diet

#1. If you have always had an unhealthy diet containing a lot of horribly carcinogenic foods a detox diet may help to correct bad habits. Many detox plans will be restrictive, such as avoiding nightshade vegetables, or bread but will allow most vegetables, beans, and legumes. Simply trying a detox diet might break the cycle of a poor diet, so it's worth a shot.

#2. Placebo Effect. Sometimes just doing something - anything healthy that it - will help you to feel better about yourself. Whether it's because the diet is actually working, or due to the psychological benefit of sticking to a goal, it has the potential to make you feel good about yourself and accomplished. And if the cycle of positivity continues then you will just continue to feel better and better about yourself, making huge strides towards both eating better and exercising more.

#3. Identifying food sensitivities. It's very common to realize that your 3 PM fatigue, bloated or stomach upset has been caused by something you are eating. A detox diet will eliminate fast, processed, fried and (saturated) fatty foods, while increasing water intake - and a lot of people don't drink enough water. This can make a person feel much better and discover that a certain food, like pizza or french fries has been causing breakouts, or gastronomical distress, or even excessive farting.

Cons of Detox Diets

#1. You don't need to do a really radical diet to cleanse your body of toxins. We are already designed to detox our own bodies through our internal organs, to rid ourselves of toxins and pollutants. A rich and well rounded diet will take care of "body flushing" without huge food restrictions... all you really need to do is cut out the fatty foods, foods that are not "natural" (basically anything containing chemical additives) and avoid cigarettes and alcohol. (Which is harder for some people who can't stop themselves.)

#2. Many detox diets claim to aid weight loss. However, many of these diets combine food and beverages with diuretic and laxative effects. Basically, you lose a lot of water weight that will simply come back once the body is rehydrated, just like when we sweat. So if you do detox, remember to drink a lot of liquids.

#3. Long term detox diets can cause certain sensitivities to food that has been restricted - possibly even making you allergic. If you never had a problem eating bread, and then you stop eating it for a year, you may find that your stomach can no longer handle it. Do you really want to give up bread forever? Thus if you want to preserve you ability to eat certain foods you should still eat them once in awhile.

#4. Any diet that is not sustainable on a long term basis will not be an effective weight loss plan. As soon as the detoxee person eats normally again, it can all come back again (sometimes very quickly) as your body will think you were on a fast and will want to replenish itself immediately. You need to be thinking a long term change in your eating habits if you want long term results.

I am not against detox diets. In fact I encourage them, but they need to be done in such a way that you are not hurting yourself and you make some kind of permanent change so that you kick a specific habit - like giving up sugary chocolate and switching to small amounts of dark chocolate instead.

Healthy moderation and balance is the key to a healthy diet. Learning that is something you have to do yourself - and once you've learned it you realize that the sweets taste that much better because you only have them when you're having fun with friends or family instead of consuming them when your bored, lonely or depressed.

You really should only be detox dieting if you have genuine worries about toxins in your system - like if you are quitting smoking and you want to detoxify. Or quitting alcohol. Or you were recently poisoned by a jellyfish... Doing a detox diet to "lose weight" is not a necessity if you already eat healthy.

12 Tips for Running a Marathon

Running a marathon is the ultimate accomplishment for many runners and joggers whose goal is to stay fit or achieve a personal best, but it is also one of the most difficult fitness goal to achieve (up there with triathalons and Iron Man competitions).

Just running 42.2 kim (26.2 miles) and not hurting yourself is a physical accomplishment, as sports injuries are pretty common when running a marathon.

Regardless of your goals or completion times you need to be prepared. Running a marathon demands intense preparation in all aspects of one’s life, including training, diet, and sleep, and mental preparation. Here are 12 tips that will help any marathon runner reach their desired goals:

1. Plan well, and do so well in advance. A marathon is absolutely not something you just decide to do on a whim. It should take months of preparation. Even as much as six months or a year in advance, depending on your fitness level. Choose a marathon that is months away to work towards, and begin preparation immediately. Start logging your runs and times, starting with shorter runs (2-5 miles, depending on your endurance) during the week and longer runs on the weekend. Slowly work your way up as you build endurance.

2. Set reasonable goals. If you've never run a marathon before, don't think you'll go under-4 hours the first time out. Set goals that will push you, but that at the same time you can actually reach by keeping a log and seeing where your stamina and running capacity is well before the race begins.


3. Do practice Half Marathons. Once per month try running a half marathon and time yourself. Half marathons will give you a better idea of where you will fare when you finally do a full marathon.

4. Set Limits on your weekly running. Your goal should be to run 45 to 50 km (25 to 30 miles) per week. Basically 9 to 10 km (5 to 6 miles) fives times per week. The reason you want to limit yourself is to prevent injuries and stave off the effects of running addicition (which can lead to insomnia and a variety of health / mental problems including OCD). As your legs get stronger and you get significantly better endurance wise you can start increasing your amount of running to 90 to 100 km (55 to 60 miles), but avoid going over the 100 km per week limit. Running obscene amounts can lead to running addiction and Obsessive Compulsive Disorder - causing you to lose friends and alienate family members with your addiction. (Running addicts are known to avoid going to the funerals of loved ones because they'd rather be running, go running when on vacation when they should be relaxing, avoid friends/family, etc.)

5. Eat a low-fat, high carb diet. Carbohydrates are the fuel you will need to push through a marathon and for all training runs leading up to it. Make pasta and baked potatoes a staple in your diet. Keep your diet low-fat, but not no fat; focus on good fats, like those found in poultry and fish, are necessary for storing extra energy during your runs.

6. Drink lots of fluids. Carry a nalgene or similar water bottle and try to drink at least one, if not two throughout your day. During runs, stay hydrated by bringing a smaller water bottle. Don't overdo it though: drinking an excess of water will make you feel sick and can lead to cramps, dizziness, and nausea.

7. Incorporate other exercise into your routine. Some weight lifting—particularly with a concentration on the lower body—will help build up muscular endurance for races. Yoga is also extremely helpful to runners in that it helps stretch muscles and develops flexibility, but also is a time for meditation and stress relief.

8. Think you can. Mental preparation is key for helping push through when you hit the wall towards the end of a race. Learn to think positive and visualize success (especially completing a race) in the months leading up to the big event.

9. Develop a regimented sleep schedule. Sleep is necessary for stress relief, body repair, and for your general health and well-being. Be sure to get at least 8 hours every night. Tailor your sleeping patterns leading up to a race to match the hours you will be getting up for a race and going to bed before it. If you are suffering from insomnia it might be because you are running too much (or too close to bedtime). Change your routine so you run in the morning and avoid exercising 4 hours before your bedtime. During weekends or days off try to get naps too to speed up healing process.

10. Find a partner. Some people like running as a solitary endeavor, but most find the most success when running with a partner. You'll be able to push each other and support each other, particularly when the going gets tough. Don't expect to talk that much while running, if you are capable of talking when you should be breathing heavily then you really aren't pushing yourself that hard.

11. Taper leading up to the race. Don't push yourself harder than you ever have before or during a marathon. Instead, taper off how much running you do leading up to a race so your muscles have plenty of time to recover and are at full strength on marathon day. During the race remember that you might not finish the race due to exhaustion - it happens and its nothing to be ashamed of. You will do better next time.

12. Enjoy the experience. Don't get so caught up in how others are doing or get down on any lackluster runs to forget that running marathons is a truly enjoyable activity. During the marathon, take the time to take it all in—the scenery, the crowds, and especially your successes. Make memories that will last long after you cross the finish line.

Moderation in Dieting Vs Outright Banning Foods

I haven't given up chocolate.

But I have dramatically reduced my sugar intake by switching to dark chocolate. And what is better, dark chocolate cuts down on food cravings.

But sugary chocolate causes you to crave more, because the sugar causes a reaction in your brain which makes you want more.

Thus the first lesson to learn here is to stick to darker chocolates - the darker the better.

The second lesson is that you can apply this same principle to the rest of your eating habits by either moderating the foods you enjoy and/or banning foods you know are just plain harmful.

Example: Twinkies. They're mostly sugar and if you eat one the sugar-rush will cause you to crave more right away, resulting in a binge-fest of Twinkies. 150 calories each. If you buy and consume such sugary foods regularly you can pack on the pounds pretty quickly. So Twinkies are one of those things you should just plain give up entirely.

What to Give Up on Entirely

Fast food and soft drinks. If you count the calories and compare what you could have eaten for the equivalent amount of fast food you realize that you could have a lot more delicious / healthy food simply by cutting out the sugary treats. You will still eat out as fast food places maybe a couple times per year, but you will keep it to a very low moderation. Making healthier food at home gives you a lot of healthier alternatives such as baked potatoes or sweet potato fries, which saves you a tonne of fat calories and dramatically cuts back on sodium. Homemade hamburgers are way more delicious than their fast food counterparts.

Soft drinks can rack up calories very quickly - the simple act of switching to juice or milk or tea makes a big difference over the long term. A single soft drink has enough sugar for a small meal. Drinking 2 Litres of Coca-Cola or Pepsi in a single day is like drinking 6 small meals worth of sugar.

What to Eat in Moderation

Never try to deprive yourself of foods that you love. eg. Dark Chocolate is great if you love chocolate. Just avoid fudge, chocolate bars, white chocolate (there is no real chocolate in white chocolate, its basically all sugar).

Start thinking in terms of moderation and healthy alternatives. Instead of eating fried potato chips there are baked versions. There is also the option to bake chickpeas or make veggie chips to satisfy the salty cravings. Air popped popcorn is a whole grain, and without the butter and massive amounts of salt, is a low calorie and fast snack.

Bacon strips go great with your breakfast - but don't eat the whole 500 grams of it all at once! Save most of it for later!

Start Thinking Healthy Snacks

Apples, oranges, tangerines, bananas, berries... if you have a favourite fruit, veggie or berry start stocking up on those healthy foods you love. eg. I never get tired of carrot sticks.

Once you make the mental switch to healthy snacks you can still have your unhealthy choices once in awhile, but your goal is to make a mental switch in your brain to realize "Hey, I don't need those sugary snacks!"

Making vegetables an entree instead of a side dish is also a handy thing to do. Vegetables have no fat, lots of fiber and they are very filling. Eating whole grains, beans, low fat dairy and lean protein will be the sure way to guarantee a very full belly, without a trace of deprivation. You won't feel hungry because you won't be hungry.

Try also: Cooking more at home, making soups or stews, large hearty salads as a main dish, and cutting back on boxed, frozen and other processed food.

General Wellness - Mind, Body + Soul

If you exercise and eat well because of the health benefits (and longevity) its possible that you've also realized that health also includes mental health - and that mental health is often the most important thing you need to worry about.

Fitness is more than just sweating your buns off, pumping iron and trying to burn the most calories possible. You also need SLEEP and REST time to heal and build new muscle tissue.

Another thing you should do regularly is STRETCHES. There will be times when you are in so much pain for exercising that you won't even want to stretch, and you might be tempted to regularly skip stretching or exercise sessions because you are suffering from muscle pain/fatigue. That is normal. Its a sign that you've been pushing yourself too much.

When that happens it means you need to force yourself to do stretching or yoga instead of your regular exercises - and more importantly to rest and get plenty of sleep. You may even need to purchase muscle relaxers in the event that your muscle pain is so severe you are having difficulty sleeping.

Sore muscles become filled with lactic acid, the adrenal glands fatigue and the body produces more cortisol, a hormone that will store more fat, and make it harder to burn off. Too much intense exercising actually becomes quite counterproductive if you are overdoing it and making your muscles too sore. Over training can be a serious problem in exercise enthusiasts and can cause irritability, fatigue and the increased risk of injury. Take care of your body by introducing gentle exercise such as yoga, tai chi, Pilates or general stretching can help give your body a break and give it more time to build new muscle tissue.

Sports injuries are a sign that you are doing something wrong. When that happens it is important to make sure you are - not overdoing it, observing proper form on your exercises (sloppy form = more injuries), or trying to challenge yourself too much by doing things beyond your current talents.

It is true that "No Pain = No Gain" when it comes to weightlifting, but "Too Much Pain = You're Doing It Wrong" is also equally true.

Doing regular stretches and yoga, and basic exercises to build up your core strength, help to prevent sports injuries and should be a regular component in your fitness regimen.

Remember these three things!

MIND - Sleep, rest and meditation. Remember to take naps when you get the chance.


BODY - Stretching, yoga, low stress exercise days. eg. Going for a nature walk instead of weightlifing.

SOUL - Fun exercises / sports that give you peace of mind. eg. Archery, cycling, ice skating, swimming.


The simple act of walking or cycling on a nature trail is great exercise but also calming, refreshing and revitalizing - helping your mind and body on multiple levels. You have to think in terms of BALANCE so your body can maintain its equilibrium physically but mentally and emotionally too.

There is no point being buff on the outside if you are falling apart on the inside.
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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