We are putting the finishing touches on our Online Health Portal – Licensed through Truestar.

Soon you will be able to easily connect through our website directly to a page that will allow you to purchase Gold Standard Vitamins and Supplements as well as become a member of the multi-faceted Nutritional Software for amazing Weight Loss / Trimmed Inches / Increased Tone and Definition results that works hand in hand with your TRAINERSONSITE Personal Trainer or your own exercise regimen.

For now, check out this healthy snack recipe;

Recipe: Nutty oat bars

Caloric Information

Protein (g) 15.42 Carbohydrates (g) 22.82 Fat (g) 7.02 Saturated Fat (g) 1.04 Monounsaturated Fat (g) 1.40 Polyunsaturated Fat (g) 1.15 OMEGA 3 FA (g) 0.33 OMEGA 6 FA (g) 0.56 Cholesterol (mg) 18.77 Sodium (mg) 3.80 Total Dietary Fiber (g) 2.45 Approx. Calories for this Meal = 200

Legend 42.2% Carbohydrates – green 28.5% Protein – blue 29.3% Fat – red

Based on a Nutritionist and Naturopath’s advice on a 40/30/30 rule of eating.

Enjoy.

Going back to last Friday (Nov. 21) I had a Kick A$# work-out.

In fact I could only get through Back and Chest before I ran out of gas.

It lasted 45 minutes. It was hard and heavy.

Sometimes if you need to concentrate on growing a particular part of the body (no trouble spot specific training here) it is very hard to do if you are gassed from last 30 minutes of intense lifting with other muscles.

For example;

If you have completed 3 exercises for the Chest muscles at 3 sets each, it won’t make any sense to try and perform any Tricep movements after those exercises if you are planning to grow your muscles.

Pay attention here ladies. If you are not looking to grow your muscles than it is ok to perform tricep exercises after your chest exercises, bcuz you just want to lean and tone your body, not grow.

Besides, you wouldn’t be performing 3 different exercises for chest for 3 sets anyhow.

Just some tips to help you on your quest.

Do you find it tough to stay the course? Even us Personal Trainers do sometimes.

But how can you make exeercise fun?

What will make you love it?

I love it regardless.

I constantly have to be careful because just like most of you, I have a wife, kids, a dog, a demanding business, clients I care about and want to help succeed.

i can easily be pre-occupied with the endless amount of tasks that need to be completed.

But when I am sitting here at home in Brampton, typing away at my computer, I make time to exercise. I plan it. That is the key I believe. Planning.

Proper Planning Prevents Poor Performance – say that 5 times fast.

Last Monday, Nov 17.

I had a great upper body work-out with my wife. What I mistakenly did though was my full upper body.

I should have only done Back and Chest for my growth phase.

Wed, Nov. 19.

I had a couple of cancellations and I did a Full-Body workout to accomodate a new Franchisee and my wife. I enjoyed it thoroughly.

Talk to ya soon.

I love Weight Training. It comes with so many benefits.

Besides the obvious aesthetic appeal to ones self, there are so many more great things about weight training at home or at a gym that can help in your life.

It will improve your bone density, improve your mood and serotonin levels, increase your sex drive, help you to breathe easier, allow you to play with your kids more frequently and much more…

One thing I can’t stand though is when people fake the funk.

Don’t preach or gloat about how you are going to do this or that when it comes to fitness, when you are not hitting the weights you are smoking, abusing drugs and pounding back beers with some chicken wings.

If you are going to make a change in your lifestyle, it has to be full circle.

On Saturday morning I hit the weights hard and heavy. I had a good sleep (7.5hrs)

It was another Upper Body Bowflex day – and it was tough.

Veins were popping all over and I was cursing/yelling like a trucker.

What really pushed me through was the awesome choice of music.

I love listening to some hard Rap for some crazy reason like Jay Z, DMX, or 50 cent.

It pushes me over the edge.

Another great choice of mine to pump over the stratosphere is high energy techno/dance like Happy Hardcore or Darkside Techno.

What’s your favourite?

Anyway, Sunday was a great 15 minute jog with King. It is getting colder these days to jog outside, but I want to “Cross the line” as a friend of mine would say!

Nov. 15/08

I am writing for Thursday and Friday.

Thursday was a busy day with many in-home Personal Training clients here in Brampton.

My last clients of the night were at 7:30pm. It is a husband and wife team.

I needed to mix-up teir work-out just a bit, and Yoga seemed perfect.

Half an hour of cardio and half an hour of Power Yoga.

It was a great quick work-out that I lead them through.

Friday

It was the region of peel day and these ladies had it out for me, wow!

I put them through a pretty serious cardio/muscle work-out. It was close to a 400 calorie session.

Remember some people burn more than less. It depends on many things;

- your effort

- your age

- your rest

- your other activities…

How much effort do you put forth in burning as many calories as possible?

Nov. 12/08

At 9pm at night I had a great full-body, 2set each exercise, work-out.

Sweating it out with a friend on his Bowflex.

That takes a lot out of you. My clients can vouch for that.

We increased the load on the 2nd set to where we could only do 10 reps, not like the 1st which we were pumping about 20 reps.

After the gruelling work-out I scarfed down protein bar. Umm, tasty.

Be careful and aware of what time the workout is at. Do not leave it til last minute late at night. That will be the last thing you will want to do. Get sweaty, get motivated, and not go to bed… come on, reality is – you won’t do it.

Take it from an expert.

Nov 7. 2008

Friday I did a lot of standing and my feet were killing me.

About the only exercise I got was when I climbed the manual stairs instead of escalators. It was a long day.

On the Saturday i chose to perform some high flying demonstrations. I brought my Bosu ball from home and did some balancing acts along with a couple of Big jumps.

My Twist Bands came in handy as well.

Strength bands are great becuz you can take them anywhere with no effort (until you use them). They provide great lactic threshold resistance as well.

You can train slow and steady with them or go Ballistic like I do to create more hypertrophy while burning a greater amount of calories faster.

Coming soon will be my traveller work-out!

What is your favourite piece of exercise equipment?

Here it is Ladies…

Nov 6 /08

I love doing in-home fitness. I love training in a multitude of ways with a vast different amount of people.

I like to learn new programs to keep my body guessing. New stuff = new muscles.

It was only a quick 30 min workout though. I felt like I needed more.

Do you feel that way too sometimes?

Lmk here on the blog

Nov. 1/08

Sat was a great day.

After eating 1 too many pint sized chocolate bars, I was in need of a workout.

So Saturday morning it was. A full hour of the BowFlex Ultimate with a friend. I went hard and heavy.

Make sure you know what your goal is when it comes to weight training.

If you want to lose weight there are specific routines that 1 should do or not do. Just like there are specific routines I must do to gain more muscle and lean body weight.

If you are unsure of what routine to perform on a Bowflex Ultimate or any other home gym you might be using, be sure to contact www.trainersonsite.com to ensure the proper program is set for you.

Nov. 3 /08

This was again a day for Cardio and Legs.

I had a group training session with the region of Peel ladies and I wanted to elevate my heart-rate and do some body-weight exercises.

Lots of Plyometrics. It was great! I am sure the Ladies didn’t think so. it’s funny, whenever they see my TRAINER shirt on, they all groan – OH CRAP!

It is amazing how I felt during that routine. While most ladies were gasping for air or taking rest breaks, it was smooth sailing for me.

What you eat/drink before your workout can make all the difference. Til next time!