Top 10 - Reasons to Train with Kettlebells

Kettlebells are a dynamic training tool long used by professional athletes worldwide. In recent years they have gained mainstream attention. The explosiveness that comes with this unique and effective way of training sculpts hard, lean, fat free bodies.

1. Identifies your Weaknesses: Kettlebell training will work pretty much every muscle in the human body thus identifying where you are your weakest. It will be different for everyone. Kettlebells are also able to target often over looked and under-trained areas like your hip flexors, lower back and shoulder girdle.

2. Functional Training at its Best: The beauty of kettlebell exercises is that they are designed to mimic regular every day movements and/or movements used in sports. By training these types of moves it will enable you to complete your day to day chores, your activities or your sport with that much more ease and success.

3. Compound Muscle Movements: Compound exercises are those in which you work multiple muscles at various joints in the same exercise. This way of training is much more effective compared to isolated exercises such as knee extensions or bicep curls which only target one muscle group at a time.

4. Sculpts Lean Fat Free Physiques: Kettlebell training will help increase lean muscle on the body which in return will help strip the fat away and turn you into a calorie burning machine.

5. High Output Cardiovascular Element: Explosive and rapid movements in succession such as the kettlebell swing will elevate the heart rate to levels never reached before on common cardio machines.

6. Improves Mental Toughness: Training with a kettlebell is not for the weak at heart. A kettlebell practitioner will develop a strong mind and the determination and discipline needed to sculpt a hard and toned body.

7. Injury Rehab and Prevention: This type of training strengthens muscles, bones, ligaments and tendons while improving the structural integrity of all major joints in the human body.

8. Explosive Movements Develop Power: Kettlebell movements such as swings, snatches and cleans are explosive moves that allow you to recruit more, fast twitch muscle fibres, helping develop the speed at which you lift your weight.

9. A Major Increase in Flexibility: Often overlooked in most exercise routines, kettlebell training promotes a full and healthy range of motion at important joints such as the shoulder girdle, hip and knees.

10. Much Shorter Workouts: Kettlebell workouts are a combination of training elements such as muscular endurance, cardiovascular, flexibility, speed, agility and coordination all in one. Combining these key elements saves you from training each one individually.

Top Ten from the Heart

February 14th, better known as Valentine’s Day, is a holiday in which lovers exchange tokens of their affection coming from the heart.  However, this won’t be the hearts only job on this special day.  The heart will also pump on average about 1,900 gallons of blood a day, which travels throughout the entire body delivering oxygen and nutrients while removing waste and carbon dioxide, sustaining life. The stronger your heart the more likely you are to live a long and healthy, disease free life.  Here are my top 10 cardiovascular exercises to help keep your heart strong and efficient.

1. Running:The best and most effective way to lower your resting heart rate, running also helps burn calories, strengthens bones, improves joint stability, relieves stress and improves coordination.  Running is great for the mind, body and soul.

2. Spinning: Spin bike classes are high intensity, challenging and extremely motivating. Keeping on beat and adjusting resistance levels and speed with the music makes for an endless amount of workouts that will never leave you bored.

3. Rowing: A popular water sport made possible to do indoors, rowing on a good rowing machine is an above average cardiovascular workout that also helps strengthen the back, shoulders, arms, legs and core.

4. Kick-Boxing: An interactive and fun way to increase your fitness level, cardio kick-boxing will have you punching, kicking, kneeing and elbowing your way to a healthier heart while teaching you basic but valuable self defence techniques.

5. Stepping Whether on a stairmaster step machine or taking the stairs at your home or work, climbing or stepping has long been a popular way to burn calories while toning the lower body and training the heart and lungs. 

6. Skipping: A once popular school yard game is now an intense cardio warm-up used often by boxers, mixed martial artists and other professional athletes.  Skipping is great for timing, balance, speed and agility as well as working up a good sweat.

7. Aerobics: Step aerobics has been around the fitness industry for decades and is a very popular and energetic way to train in a group setting, with friends or alone.  A good instructor or DVD is a great way to take full advantage of the ageless wonder known as the stepping platform.

8. Cross-Training: As an effective alternative to running without the wear and tear, elliptical cross-trainers simulate a running motion but keep your feet in contact with the pedals.  They offer various levels of resistance to make your workouts harder.

9. Incline Walking: For those who cannot withstand the high impact of running, adding a hill to your regular walk or an incline on your treadmill can effectively maximize your heart rate during workouts.

10.Swimming: This is a no impact, enjoyable way to exercise, great for the mature and motivated client, for children and for anyone rehabbing from an injury.

So if you want to be around to spend many more Valentine’s days with your loved one, take the time to regularly exercise your heart.  My recommendation would be a minimum 30 minutes of activity per day.   It doesn’t all have to be at once either.  Remember, if you can’t take care of your own heart how can you take care of someone else’s?

Fitness Wish List

With Christmas just around the corner I have compiled a list of affordable, portable, effective and versatile pieces of fitness equipment that I highly recommend for home use, at the office or on vacation. These are my personal favourite training tools which I use myself and with all of my clients.

1. Kettlebell: These affordable and portable weights will not only increase your strength and endurance but also help improve agility, balance, flexibility and mental toughness. Kettlebells are a durable cannonball shaped weight with a handle, that when put into motion allow for explosive full body movements, building strong, firm, toned bodies.

2. Medicine Ball: Whether carrying, lifting, tossing or catching, medicine balls are a creative and fun way to train alone or with a friend. Most often used during core and abdominal exercises, medicine balls are a safe and effective tool to add to anyone’s workout routine.

3. Resistance Tubes: Less intimidating than free-weights and heavy duty machinery, resistance tubing is cheap in cost and can be taken with you anywhere. They fit perfectly in your gym bag, back-pack or suitcase and weigh absolutely nothing. Fit tubes come in plenty of different resistance levels and are differentiated by color.

4. Heart Rate Monitor: The easiest way to ensure that you are getting the most out of your workouts by effectively training in the correct target heart rate zone.

5. Punching Bag & Gloves:Cardiovascular exercise doesn’t have to be boring and repetitive. Boxing is a fun way to relieve stress while working up a great sweat and burning off those excess calories.

6. TRX Suspension Trainer: Portable, versatile and durable, this innovative piece of fitness equipment allows you to use your own bodyweight to perform hundreds of exercises for every body part.

7. Aerobic Step: This traditional stepping platform comes with adjustable risers for increasing levels of difficulty. Stepping is a fun and effective way to burn calories and shed fat. Just add weights and shorten the amount of reps to turn this into a killer strength training workout for your legs.

8. Stability Ball: Just sitting on one of these large inflatable balls will activate core muscles for body stabilization. Great for balance and core strengthening, stability/exercise balls can replace your typical weight lifting bench to make all exercises more challenging.

9. Exercise/Yoga Mat: An absolute necessity for all exercisers. Whether you are taking yoga or Pilate’s class, using the mat for abdominal exercises at home, looking for a better grip to stand on or help to protect your floor, the yoga mat is for you.

10. BOSU Balance Trainer: You get all the benefits of a stability ball while adding the additional challenges and fun of a balance board. This dual sided half ball, half board is a must have for any fitness enthusiast, regardless of experience or skill. BOSU training will enhance your performance whether it’s for sport, recreation or daily tasks.

This holiday season give the gift that keeps on giving. A healthier and happier life is something everyone could use. For more information on these products, how to incorporate them into your workout and effectively use them to reach your health and fitness goals, please email me at mark@mefirstfitness.com.

Falling out of Bad Habits

Squirrels gather and hide food during fall to keep from starving come winter, while bears retire to their caves early to rest up for spring. Wild animals do this for basic survival. So, why are humans, the most intelligent animal of all, following suit? It’s because we have become lazy and we choose to do nothing but eat and sleep all winter long rather than stay active, healthy and fit. Here are some tips to keep you from falling into these bad habits.

All or Nothing Approach - Not having a full hour to exercise is no reason to skip your workout. Even 10 to 30 minutes of exercise a day can provide important health benefits.

AM/PM Stretching - It’s a great idea to spend a few minutes every day and night stretching out sore and stiff muscles. Stretching will improve your flexibility, prevent injuries and reduce muscle soreness.

Exercise & Eating Journall

Make Time for YOU- Just as a flight attendant instructs you to put on your oxygen mask before assisting other passengers, this too applies to putting your health and fitness needs first. Before you can help others, you must be able to help yourself. Lead by example and be a strong role model for your friends and family.

Set Short and Long Term Fitness Goals- Setting goals for yourself both short term and long term is a great way to keep you motivated through whatever obstacles you face. Make sure they are realistic and achievable goals and keep your eyes on the prize.

Keep Pace with a Pedometer - This is a great tool that helps you track your daily activity. Pedometers count each step you take and can also count calories burned. Try to beat your previous day’s record to improve performance.

Don’t Become be a Couch Potato - The less time you spend on the couch and in front of the television, the better. Most people tend to eat and sleep far more than the body requires when they set up camp in front of the food tube.

Add a Multi Vitamin- When fresh produce is hard to come by because it is out of season, there is a quick and easy solution to get all your daily vitamins at a very affordable cost. Multi vitamins are a popular seller at any health and nutrition store.

Take a Vacation somewhere Warm- Planning a trip somewhere nice is great incentive to get to the gym and maintain your workout routine rather than fall into your own state of hibernation with warmer weather a distant dream.

Exercise Machine with Fur- They are not only man’s best friend, they are also a piece of fitness equipment with a brain all of their own. Walking your dog daily is a great way to stay active for both you and your canine companion.

Bad habits are easy to fall into and even harder to break. The key to avoiding these habits is to not get into them in the first place. Try watching your steps more closely. Just surviving through winter may be good enough for the animals but not for you or I.

Flexibility Training - Stretching the Truth

I wouldn't normally condone or recommend stretching the truth or telling a white lie but for the sake of this entry that is exactly what I will do. Only this is no lie and by stretching the truth, I mean literally To better one’s health and optimize their fitness level most people turn to the 3 most popular components of physical fitness. Diet and Nutrition, Cardiovascular Exercise and Strength Training. Little attention is paid to the 4th component of physical fitness s as most gym goers ignore this particular component completely and most beginners are uneducated and unaware of its benefits.

Often overlooked and regularly forgotten, stretching is not on the top of most people’s lists when it comes to weight loss, strength gains or improving ones way of life. In the following few paragraphs I will simplify the benefits of incorporating stretching into your routine and how it will affect various groups of individuals at different levels of physical fitness.

Beginners should include stretching into their routine to speed up recovery, reduce muscle soreness, correct their posture and allow for an improved and better range of motion at ..........Experienced exercisers should optimize their workouts by stretching regularly to help beat plateaus, increase range of motion in various free weight exercises, speed up recovery and help correct any muscular imbalances from years of lifting weights and not stretching or over training specific muscles.

Mature and motivated clients not only lose strength and lean muscle due to the aging process, they also lose flexibility. A lesser range of motion can lead to injuries, falls, aches, pains and breaks. Stretching becomes that much more important for clients who are getting on in years and will help prevent injuries while allowing for an improved range of motion at joints that have become stiff and sore over the years.

There is no right or wrong time to stretch. Whether you enjoy waking up and stretching first thing in the morning or prefer to stretch right before bed, stretching in general will dramatically increase your fitness level and well being while relieving stress and improving your quality of life. 5 to 10 minutes a day is all it takes. During exercise it is your best bet to stretch lightly during your warm up and then more intensely at your cool down. You can also stretch target muscles in between sets to shorten workouts and give you something to do during rest periods. A minimum hold of 10 seconds per stretch for starters is recommended but you can hold a stretch for up to 30 seconds as your flexibility improves for greater benefits.

The truth on stretching is out there. It just might be hard to reach for those individuals who have ignored this very important part of fitness. Here is a list of some of the many benefits of stretching.

• Improved flexibility will allow for a fluid and full range of motion making day to day tasks easier.
• Stretching during a warm up improves blood circulation, warms up muscles and prevents injuries.
• Stretching after workouts will reduce muscles soreness and speed up your recovery.
• Stretching also improves body alignment, prevents muscle imbalances and corrects posture.
• Improved posture and body alignment will help prevent lower back problems.
• Stretching is a great way to relieve stress.
• Stretching between sets is great active rest and can help flush out lactic acid quicker.
• Stretching will increase and improve your muscular strength and your cardiovascular fitness level.
• Stretching can improve sporting performance.

Healthy Eating on the Go

Healthy eating seems difficult to us because we believe that it takes time to prepare. We opt for fast food and junk because it’s convenient, cheap and everywhere we go. We couldn’t be more wrong. Here are 10 easy and affordable ways to eat healthy on the go this summer.

10. Carry it with You - Keep a variety of ready to eat fruits and vegetables at home to grab and go. Pack a mini cooler bag full of them along with low fat yogurt, granola bars, dried cereal, trail mix and cheese sticks to feed your hunger throughout the day.

9. Keep Yourself Hydrated - To quench your thirst you should be drinking 9 to 12 cups of water per day and even more on hot, humid days or when exercising. Keep a case of bottled water at home and take a few bottles wherever you go.

8. Breakfast - Breakfast is the most important meal of the day. Skipping it would be like driving your car to work on an empty tank. Have a bowl of multi grain cereal, high in fibre and low in sugar, with skimmed milk and topped with fresh fruit.

7. What’s on the Barbeque? All meats for the barbeque should be lean cuts, preferably chicken and fish. Limit your intake of steak and other red meats. Remember portion control. A single serving should be no bigger than the size of a deck of cards.

6. Preparation - Plan your snacks and meals the night before. Sandwiches, side salads and veggies store easily in zip lock baggies in your fridge. At work and in the car have a kit including cutlery and napkins along with plastic containers. Prepare a grocery list prior to shopping.

5. Vegetable “V8” Drinks - Vegetable juice drinks contain vitamins, minerals and other nutrients found in everyday vegetables. They store easily in the fridge and you can grab them on the run. Look for low sodium brands.

4. Use a Smaller Plate – Whether you are at home, a barbecue or a buffet, always reach for the smallest plate possible. Portion control is everything. We have a tendency to force ourselves to finish what’s on our plate. The smaller the plate, the less food we will eat.

3. Healthy Eating Out - Most fast food restaurants offer salads and fruit on their menus. Sub shops and fresh delis offer several low fat options. Order your sub on a whole wheat bun or wrap, skip the fatty dressings and load up on the veggies.

2. Veggie Delight - Vegetables are a great source of essential nutrients and dietary fibre, providing us with energy while being low in fat and calories. Canada’s food guide recommends 7 to 10 servings per day. Half of your lunch and dinner plates should be filled with fresh vegetables.

1. Moderation, Balance and Variety - The key to healthy eating can be summed up best like this. Control how much as well as how often you eat while getting a good variety and balance from all 4 major food groups.

Fast food doesn’t have to be bad food. Learn this and feel good about what you eat. Healthy eating has never been so quick or easy, and it’s always been right in front of you. Bon Appétit.

Full Body Tune-Up

With winter behind us and the summer months ahead it is time to take the snow tires off your car and shed the pounds from your body. Just as you would detail your car, you can tone your body to looks its finest. A well toned body needs proper fuelling and to run smoothly has to be driven regularly. The following key factors will help you look and feel your absolute best this summer.

Strength Training (Detailing Your Vehicle)

Lifting weights will cause an increase of lean muscle mass in the body which speeds up the metabolic rate allowing you to burn more calories throughout the day, even at rest. Strength training is an excellent way to strengthen your bones and help prevent osteoporosis commonly associated with aging. The most quick and efficient way to strength train is by performing compound exercises which promote the use of multiple joints in a single exercise and are functional to movements used in everyday life.

Squats, dead-lift, lunges, bench press and lat pull downs are some examples of exercises that will tone your body, help you maintain a healthy weight, improve your posture and increase muscular strength and endurance.

Healthy Eating (Fuelling Your Vehicle)

Dieting is only a temporary solution because manipulating caloric intake by eliminating essential nutrients such as carbohydrates will result in low energy levels and a slower metabolism. Once you go off the diet you put the pounds back on twice as fast. Try cutting back on portion sizes but do not skip meals. Eat, do it often, but in moderation. A balanced breakfast, lunch and dinner with healthy snacks in between will keep your metabolism up, helping you burn fat throughout the day. Eat more fruits, vegetables and whole-grains, drink more water and cut back on processed foods and red meats. Finally, learn to read food labels.

Cardiovascular Exercise (Driving Your Vehicle)

Cardiovascular activity can involve any type of exercise or activity that raises a person’s heart rate and speeds up their metabolism. Performing regular huffy puffy exercise has a number of proven health effects, especially on the heart. It lowers the resting heart rate, blood pressure and cholesterol. The key is to find what exercises you enjoy best and perform them a minimum of 3 to 5 times a week for 20 to 30 minutes a day. Remember, any type of cardiovascular exercise will improve one’s fitness level and aid in weight loss goals if done regularly.

Your body is your vehicle and your heart the motor. You need to drive it to keep it running strong. A well detailed body will keep heads spinning as you drive to the beach this summer. Only the best fuel for your vehicle. You wouldn’t put cheap gas into your sports car so fuel up on healthy foods to keep your engine burning strong. Hard work this spring means cruise control this summer.

A Healthy Heart

Valentine's Day is a holiday celebrated on February 14 by many people throughout the world. In the West, it is the traditional day on which lovers express their love for one another. The heart is the vital center and source of one's being, emotions, and sensibilities, which produces the feelings of love, affection, generosity and compassion. It is also, and more importantly the chambered muscular organ that pumps blood through the entire circulatory system, delivering oxygen and nutrients to our body.

Regular activity or "huffy puffy" exercise as I like to refer to it as, has a number of proven, positive health effects, especially on heart health. Cardiovascular exercise strengthens the heart as a pump, making it a larger, more efficient, muscular organ. The more efficient the heart is, the lower the resting heart rate becomes. Even moderate activity can boost HDL ('good') cholesterol, aid the circulatory system, increase lung capacity and oxygen intake, as well as lower blood pressure and blood fats. All these effects translate into reduced risk for heart disease, heart attack, and stroke.

Cardiovascular activity (Cardio refers to the Heart while Vascular refers to the Lungs) can involve any type of exercise that raises a person's heart rate and metabolism. Some of the more popular exercises include swimming, cycling, walking, jogging, running, stair climbing, boxing and general aerobic workouts. However, any kind of activity or exercise will help to improve a person's fitness level and aid in a person's weight loss. For instance, performing household chores such as vacuuming and cleaning can also contribute towards raising a person's fitness level.

Any type of exercise will help you to get fitter as long as you do it regularly and it does not have to involve activities that are exhausting to perform either. In fact, doing regular light or moderate cardiovascular activities is easier to maintain and gives better results since they are more likely to be kept up than exercises that involve high intensity workouts. In any case, it is always best to start at a lower level and gradually increase your activity levels when you get fitter.

For a person who is new to exercising or someone who finds it difficult to get themselves motivated or stick to any form of cardiovascular exercise, the best place to start is with doing something you enjoy for around twenty to thirty minutes a day at least three to five times a week. For gradual progressions think FITT. FITT stands for Frequency, Intensity, Time and Type. Over time as your heart, lungs and body adapt to new stress levels being placed on it you will need to increase your cardiovascular workouts by challenging yourself with higher levels of difficulty based on these FITT principles.

Failing to take proper physical care of your own heart will shorten your life expectancy, thus taking away the precious moments you could be spending with family, friends and loved ones. This Valentine's day tell that special someone that you love them but remember your heart is also your life support system, so take care of it, because without it there will be no love to give and no life to live.

Goal Setting for the New Year

Another year is upon us and millions worldwide will make yet again another New Year’s Resolution regarding their current level of health and fitness, mostly pertaining to weight loss. This is the same resolution that most have made for the past 10 years and will continue to make throughout life, unless they take drastic measures, think outside of the bubble and learn to specify a goal or two that will hold them accountable and give them something to strive towards. Without a true goal set, majority will lose interest and stop going to the gym before the first week of February.

Getting a membership to a local gym or buying a piece of fitness equipment are great ideas and will most definitely help you on your way to a happier and healthier lifestyle but none of the above mentioned set you up with a true goal in mind and something to work your butt off to achieve. You need a light at the end of the tunnel or a pot of gold at the end of the rainbow so-to-speak. That is why setting achievable, realistic and motivating goals for yourself is crucial to your success towards a better body and mind.

When I say think outside the bubble here, I mean it. Sure you could set a weight loss of 20 lbs. and become obsessed with daily weigh-ins on the dreaded scale. But this can be quite detrimental to not only ones health but overall state of mind once it becomes an obsession. Let’s think of something far more practical and easier to measure. How about that favourite pair of hip hugging, tight fitting jeans you use to fit into 10 years ago? Or if your clothes are all hideous and horribly outdated why not go to the mall and pick out a new summer outfit you are absolutely in love with. Try it on, find one that fits.... PERFECT! Now, if you chose a large, go put it back on the rack and grab a medium. If you grabbed an XL go grab a large. Got it? The point is to choose an article of clothing or entire outfit that you don’t currently fit into, but would love to wear by summer. This is your NEW GOAL! Forget about the scale.

It's all about specification. Setting goals that relate to your interests and are easy and fun ways for you to track your progress. Couple more examples.

Have an interest in running but can only make it around the track for a quarter of a mile once before slowing down to a walking pace? Why not enter yourself in a half marathon come spring? This should be plenty enough motivation for a running enthusiast.

So you love golf, but find yourself overweight and out of shape? Last year you could barely drive the cart around the course for 3 holes before getting tired from all the steering and getting in and out of the golf cart? Sounds like a problem. A specific and realistic goal for you might be to be able to WALK the entire 18 hole course as oppose to using a golf cart, come spring.

These goals are all specific to your interests and will keep you motivated because of which. They all also give you very easy to measure ways of tracking your progress. Watch as the summer dress fits nicer and looser by the month. Track your progress running quarter mile laps without slowing down, around the track. 1 lap the first week and maybe 4 laps by the 4th week. Or for that first round of golf maybe you were able to walk the front 9 and take the cart the back 9. That’s a huge improvement.... only 9 more holes to go!! You can do it.

With specific, realistic and achievable goals in place, working out won’t be just another chore with no end in sight. It will become a fun and motivating activity with great rewards just around the corner. Try it for yourself and see the results.

Top Ten Ways to Stay Fit through Winter

The best way to get in shape for summer is to stay fit through winter.

Here are 10 tips to staying in shape this winter.

10. Go Shopping: Walk at indoor locations like shopping malls or a grocery store. Avoid escalators by taking stairs. The more you walk the more calories you burn. Walk with a friend or spouse to keep you motivated.

9. Drink More: Just because you don’t feel as thirsty in the winter it doesn’t mean you aren’t dehydrating yourself. Drink about 1 liter of water daily for every 50lbs of body-weight and even more on days you exercise.

8. Soak up the Sun: A day without sunshine affects your mood. Studies show almost 4 times more anxiety and irritability in people on cloudy days which can lead to lethargy and depression.

7. Shovel off the Pounds: Shoveling your own driveway is a great physical activity giving you both a cardio and strength workout, burning roughly 500 calories/hr.

6. Set up a Home Gym: This isn’t expensive. For as little as $50 you can purchase a set of weights, resistance ball and jump rope to keep you active indoors.

5. Stay Cool: Keep the temperature of your house at a moderate 68-70°. The warmer your surroundings the lazier you will feel and more tired you will become.

4. Play Video Games: Nintendo’s Wii is one of the best gaming systems on the market today. It will have you working up a sweat in no time while spending quality time with family and friends.

3. Winter Wonderland: Building a snowman or making snow angels will have you burning over 300 calories/hr. Dress warm and join your kids in the backyard.

2. I am Canadian: Enjoy the winter sports our country has to offer. Whether it’s playing a game of ice hockey or hitting the slopes for some skiing/snowboarding, just get out there and play.

1. Hit the Gym: Lift weights and stretch to keep your muscles strong, agile and flexible. Use cardio machines to keep your heart and lungs well conditioned throughout the winter.

Make this the year you do not shut your mind and body down for the long winter haul. Stay active and stay in shape by enjoying what old man winter has to offer so that you can feel young and look great come summer. /p>

Lift Weights to Lose Weight

I see it every day, I hear it every day and I shake my head at it every day. People in the gym spending hour after hour and day after day pounding away on cardio pieces and cardio pieces alone. Why? "Because I am trying to lose weight!" So the thought is that if I go to the gym and run on the tread for 45 minutes, followed by the elliptical for 30, and then another 45 minutes on the stairmaster, I absolutely have to be shedding the pounds right? WRONG!

What if I told you I could save you an hour and make your life a whole lot easier?

Cardiovascular training primarily benefits the heart and lungs and will increase your energy while helping prevent cardiovascular disease. While you do need to perform cardiovascular exercise to help you burn some excess calories and fat, the results are very minimal. The key to losing weight is actually STRENGTH TRAINING.

You need to perform strength training exercises such as weight lifting or resistance training to help maintain and increase your lean muscle mass. The more lean muscle on the body, the more fat you will burn at sub maximal levels, including rest. How would you feel if I told you that by weight training regularly you will burn more fat/calories during regular day to day activities, than you ever could have before? Pretty cool, right? The best analogy I can give to you would be comparing your body to that of a camp fire. Basically, kindling is to the fire what lean muscle is to your body. The more you put on the faster and hotter the fire will burn. With additional muscle gains your body will become a fuel blazing, calorie burning machine! Fat won’t stand a chance!

However with excess amounts of cardiovascular exercise combined with little to no strength training, what will happen to your body? Will you burn heaps and heaps of fat? The answer is, NO! Massive amounts of cardio without weight training or muscle building activities can and will strip your muscles thus lowering your metabolism. Your metabolism lowering is like slowly putting your camp fire out. As the fire dies down, there’s little to nothing left that will help burn the fat and excess calories.

Not to mention there are tons of other benefits of strength training that you can’t find so much with cardio exercise. Muscle strength and muscle endurance will also help strengthen your bones, which helps with injury prevention and aging. With no muscle what the heck is going to hold your bones together and how on earth will you perform your daily activities? Not to mention, the stronger you are, think of your increased performance levels when doing cardiovascular activities. You will be able to participate longer, run faster, pedal harder, climb higher and jump farther, all while burning way more fat than ever before! Why settle for mediocrity when you can live like a champion?

While cardiovascular exercise at aerobic levels will help you to lose fat, it can’t do it alone. Weight training, stretching, and healthy/balanced eating habits are all important factors that combined with cardio exercise, will help get you to your ideal weight and body figure! Hope that helps everyone! Get to the gym and start lifting those weights!

Top 10 - Why its time to Hire a Personal Trainer

Contemplating between purchasing a gym membership and hiring a personal trainer? Well here are 10 reasons why one may be better for you than the other.

1. Privacy and Comfort: Intimidation and fear are two common feelings among many gym members who may happen to be new to exercise, insecure, or out of shape. Personal training studios often allow for a one on one environment with your trainer, allowing you to stay focused, relaxed and confident.

2. Optimize Exercise: To get the best results from your workouts, personal trainers will combine the right exercises and stretches with specific work/rest intervals and proper fuelling (nutrition) to ensure you reach your health and fitness goals in a quick and timely manner.

3. Cost Effectiveness: Many of us can go the gym for months without seeing results because we just don't understand how our body is reacting and responding to exercise and food. Hiring a personal trainer is a better way to ensure results and that you are getting the best bang for your buck.

4. Supervision and Safety: Making sure you are safe at all times is the number one priority of a personal trainer. Knowing your surroundings, what exercises to do and how to do them correctly, what amount of weight to lift and how hard to push yourself, are all things that can easily lead to bodily harm if done incorrectly.

5. Accountability: How many of us have purchased a yearly membership at the local gym, only to use it for the first three weeks and never go again? A trainer keeps you on schedule by booking weekly workout sessions with you. If you decide to miss one, you will surely work extra hard at the next.

6. Time Efficiency: Wasting time wandering the gym floor with no real plan or routine in place is a common mistake made my many. Get the most out of your time exercising by having someone at your side planning the workout for you and tailoring it to your specific goals and availability.

7. Staying Disciplined: With all the distractions out there at home and at work, it is easy to become stressed and unfocused. Real life can definitely make you want to put your workouts on the back burner. Receiving a text message or call from your trainer can help you refocus and get right back on track. If that doesn't work, well a swift kick in the butt may be in order.

8. Professional Instruction: Just because you go to the gym doesn't mean you know what you are doing there. With a certified trainer by your side obtaining your goals has never been easier. We look for and teach technique, form and proper breathing. We also choose the right exercises to match your goals and customize your own at home workout routines.

9. Access to Equipment: During peak hours gyms can be very crowded and it's likely that a piece of equipment you may enjoy using is occupied. A personal trainer can give you alternative exercises, take you outside or even come right to your home.

10. Friendship: One of the other added benefits of having a personal trainer is gaining a friendship and someone who you can really trust and count on to be there for you. We may not be licensed shrinks but sometimes we sure do feel like it and let me tell you, we are a whole lot more affordable.

In closing, if you are new to exercise or needing a good kick in the butt, trust me when I say that you will experience quicker results and enjoy exercise a whole lot more when working with a personal trainer as oppose to working out alone at a gym.