Oct.27 08

I love working out at Home. I play my own music, watch the Biggest Loser, and work out with my personal choice of clothes (no, not commando).

The challenge I come up with is the amount of weight needed for my goal.

I have up to 25lb? dumbbells and a? barbell that goes to 60lbs.

This weight is definitely not enough, so I have to make it challenging by changing various things;

- the tempo, sometimes you need to go super slow or ballistic fast. This helps to confuse your muscles.

- the surface, changing how your body is balanced or stabilized greatly affects your core muscles and allows a lot more muscles to be overall firing.

- the rest in between exercises and sets, this can allow for a lot or little recovery. The little rest you get = the more calories burnt. The more rest you have the heavier weight you can lift for the next set.

I try unilateral balanced lifts like on my Monday workout.

For example I take a 20lb dumbbell in my right hand and perform a left legged single squat shoulder press. = Major burning of calories.

Ladies, you can do this too. You obviously would use a lighter weight.

So there you have it. Just change a couple of things to make your workouts a lot more intense while building more muscle and burning more calories.

Glad TRAINERSONSITE can help with your in home fitness goals.

Your Brampton Personal Trainer, Robert Foster.

Oct. 26? 08

I like to mix it up. You know, Fitness.

I like to keep my body guessing, always challenging myself.

I will try to implement a variety of training programs with my clients.

Such as circuit training, cardio HII, muscular endurance, hard heavy weights (mostly with guys), Fitness Kickboxing, and Yoga.

So Sunday I did a session of Yoga with my client allowing them to follow my routine.

Yoga is great for calming the mind, flexibility, and lengthening and strengthening the muscles.

Power Yoga is my favourite.

So next time you feel you are stuck in a rut, try something different. Shock your body!

Oct 25. 08

Just quickly, on Sat morning I had a great Upper body work-out with a friend using his Bowflex Ultimate.

Not bad. I was impressed. It has the odd inconsistent movement with a little bit of inconsistent resistance, but for the most part it was a challenging, sweaty work-out.

There is no quick-fix when it comes to getting fitness results. The smallest slip ups can mess with your progress.

For an example I went to a restaurant/bar on Sat with my Pops to watch the UFC
and I had 4 draft beers with some Calamari, fried.

The next day I felt like crap. A hangover too.

It is not worth it especially if you are trying to make a significant change.

Take it from me. Your In Home Personal Trainer

How creative can your Friday cardio work-outs get?

You simply need a 5×5 area and you can plyo til you puke. (You don’t need to make yourself puke…)

I slap on my sneakers and warm-up then go through continuous movement at a quick speed for 15 min.

I burst every 5 min for a speed drill to get that extra fat-burning going on.

As long as I have my iPod cranked, I can usually go the distance.

Music really helps or watch an awesome video. This is one of my new favourites

Let my now if you can view it. Tell your opinion on it. Did it make you just want to start pumping out a work-out???? Twist , I am ready!

Almost all my Franchisees are Twist certified in some way.

Soon I hope that we can all be Twist level 1 coaches.

Friday’s food was terrible due to my cheat day and a Halloween party.

Here it goes; an apple, a Muscle Milk, a Chicken Shwarma Pita, a Gatorade, 1 beer, 1 dozen sweedish meatballs, 3 reese cups, humous and pita chips, a coffee, 2 bottles of water, an OJ, p.butter and toast (2), raisin bread and butter (2).

Not in any particular order…

Well Thursday was tough. I was bagged from a late night of “research and development” I will call it.

When you don’t get enough sleep, it takes a toll on your body. Then you start sacrificing everything.

#1. Your sleep and rest is sacrificed. Which means that you don’t have enough recovery.

#2. Your planning sucks because you are trying to catch up with every min. of sleep possible. So this leads to fast food,? excess money spent and never enough protein? or water.

#3. Your work-out sucks too bcuz you either don’t do one or it is at 50%.

I love my sleep. I cherish it. I am a very grumpy guy if I don’t get my 7 hrs.

Naps don’t cut it either. The body is supposed to sleep during night and darkness. If you sleep during the day, a stress hormone called? cortisol creeps in and that can quickly add years to your life.

So NO, I did not work-out on Thurs. A little bit of light short bouts of cardio and that was that.

My food was, crap I can’t remember.

It was due time for me to do Back and Chest work-out that was awesome.

I had to do this 1 at a gym. (I can do arms and shoulders at home because I have enough weight to manage those smaller muscles).

I started with my Back. I did? a warm-up of? 5 min on the eliptical then warm-uped? my muscles? with a Lat-pull down. On over to Pull-ups for 3 sets with a? 90 second rest in between.? I then performed a cable row for 2 sets.? (resting 90 secs in? between).? I went over to the hyper-extension back machine for 2 sets (no weight, becuz I am a firm believer in not crippling myself).

I started next with Chest. Over to the bench I walked. A nice warm-up of 20 olympic bar reps to get the? movement pattern. Then I did? 2 sets of heavy? presses with lots of rest.

I then did cable flyes for 2 sets.

That took 45 mins.

My food was, from what I can remember,? a bagel with cream cheese,? 2? pieces of toast with p.butter, a bowl of cereal (raisin bran), a glass of red rain energy drink, a coffee,? roast beef and? carrots,? a glass of OJ, an apple, a slab of chocolate.

Not that great.

Oct. 21 2008

I am so sorry.

I did not write down my food. Foolish me trying to remember what I ate?

I had a good work-out with my wife doing a body-weight session while watching the Biggest Loser!

Booo Heba!

I miss a hardcore leg work-out. Usually with no weights, there is no soreness or great gains in size. But I did tone. Happy for my wife sticking through it.

Oct. 19 2008

Man what an arm work-out.

I can still manage a good arm work-out at home due to the fact that I did not need the heaviest of weights possible.

The shoulder can only brunt so much of a load. Triceps and biceps are smaller muscles? as well.

Back and chest I need a much heavier load for.

I also enjoyed this session with my wife.

For food – it sucked. Again poor planning led to too little food.

I had a fruit protein shake, an apple, lasagna, 2 eggs, 4 pieces of toast, 1 coffee, 1 nrg drink, a bowl of cereal, a krispy creme dougnut, and a plum. All my TRUESTAR stuff as well.

Sat Oct. 18

Hello and thx for visiting again.

Man that corporate BootCamp did a # on me.

Yes sore all over.

Because of this reason, I was unable to do a great deal of exercise.

The only salvation was a 20 min. power walk with one of my favourite clients.

Oh boy. The food department wasn’t exactly perfect.

I had a Fruit Protein Shake, a bowl of cereal, a coffee, an apple, a banana, a plum, 2 yogurts, an egg McMuffin, 3 bottles of water, a Kelsey’s 8oz steak/veggies/baked potato dinner and a pint of beer. A handful of? mixed nuts, a slice of pizza and a peanut butter sandwich.

Some of these are becoming staples…there seems to be a pattern. What are your fav’s?

Fri. Oct 17 2008

Man I love sweating!

On Friday at the Region of Peel, I trained the girls again and kicked their butts!

Usually I train my clients while blowing my whistle and checking for form, technique and breathing.

This Friday I did the busting Body-weight training and Killer cardio work-out with them. My Trainers On Site shirt was soaked!

Yeah, I still got the old “what it takes” for mastering a group training class. (Sorry, I am good at it).

In terms of eating, it kinda went like this;

A slice of apple cake, 2 yogurts, a bowl of cereal, a banana, an apple, a plum, half a bag of popcorn, 2 slices of Pizza, a pop, a fruit protein shake, a coffee, 2 turkey burgers (no bun), and a salad.