If you were to pick three exercises that could work your whole body and target all of your muscles, what would they be?

If they could work your;

- Chest
- Back
- Shoulders
- Biceps
- Triceps
- Quadriceps
- Glutes
- Hamstrings
- Calves

These exercises are fast, simple and require no apparatus to use but your body.

The Pull-Up, Push-Up and Lunges.

The Pull-Up;

When performed correctly this very traditional but extremely tough exercise will build you the best back muscles you have never seen (cause you actually don’t see it ofter)! Pull-Ups work your latimusus dorsi, rhomboids and erector spinae. As a bi-product your secondary muscle that is worked is your biceps (and forearms).

If you are new to trying this exercise, make sure you use a Pull-Up assist belt or have a friend or Personal Trainer spot you under your knees. Try to get 10 – 12 reps out. The best pulling exercise out there for the upper body – Pull Ups.

The Lunge;

Here is an exercise that requires no equipment but can target plenty of leg muscles. The lunge will hit the quadriceps, hamstring, glutes and calves. Lunges can be stationary for beginners, walking lunges for those with developed balance or even reverse lunges for advanced fitness enthusiasts.

A great tip to remember is that when working any leg muscles your body will tend to work harder and your internal metabolic furnace will fire up more. It is mainly because of the amount of muscles working at one time and due to the fact that our legs hold us upright all day.

The Push-Up;

Push-Ups are great because they can be done anywhere with no apparatus needed. Many guys love doing push-ups because it is a trait of dominance and power – larger upper body – greater appearance. They work your chest (primary), shoulders and triceps (secondary). Pretty much all of your pushing muscles of the upper body.

Push-Ups actually isometrically engage your core muscles too. In order to prevent a sagging lower back the individual has to tighten the core and flex the abdominal for perfect posture.

If you haven’t performed this exercise or have weak upper body muscles, try doing the push-ups on your knees instead of toes.

I would love to hear some feedback on your numbers for these exercises.

For example, how many pull-ups can you do continuously?

How many alternate step forward step back lunges can you do without stopping?

How many push-ups can you perform with good posture to failure?

Lmk below…

Now this is cool!!

Even though I am not a real “techie” kind of a guy, I love interesting devices, inventions, and products.

Especially when it comes to health and fitness.

Now don’t get me wrong, gizmo’s and gadgets that simply blow smoke up your _____, I am not a big fan of.

I would only promote/endorse fitness things that are really beneficial, practical and of good quality.

If you have been reading my e-mails or blog posts for a while now, you know that I watch NBC’s The Biggest Loser (am I a fan…not sure anymore? Although Dolvett really rocks the show! We will save that for another blog post).

The contestants on the show wear this sleek cool-looking black armband, the BodyBugg.

Apparently it is only available to be bought through 24 hr Fitness locations across the U.S.A.

The same device – different name / different colour – is now available to the general population across North America as Body Media Fit.

The creators of Body Media Fit 1st initially made it as a medical device for weight management patients. This arm-band, activity manager and display monitor would ensure the physicians/patients a like, had a tracking system to calculate what was going right or wrong for the patients pertaining to losing weight.

One of my clients used Body Media Fit while training with me and it was the best system/product I had ever seen.
She lost “100″ lbs in 7 months!

My client would set the monitor on “Trip” and the device would actually measure precisely how many calories she would burn in the span of our workout. So 15 minutes in, we could gauge how hard she was working.

Later throughout the day she would get a beeping sound from the Body Media Fit say around say 7pm, notifying her that she met her target calorie burn for the day at 3,500 calories — everything else was gravy (so to speak, bonus – lol)

It would see a chart like this one that she would email me – graphed – at the end of the week showing her totals…
Weekly caloric deficit, weekly sleep patterns, weekly steps taken, and weekly vigorous exercise (mine shows daily, and my food was not entered)

As you can see, if you don’t post your food consumed – you won’t get the caloric deficit. Very important step!!! (Easy after getting your main meals in there)

Here is their website

http://www.bodymedia.com/

I don’t get anything (yet) from promoting this product. But I really am thinking about making it a must have device in all our weight management personal training programs.

If you want results like Joy, fill out our contact form and we will start helping you achieve fitness results today

http://www.trainersonsite.com/contact_a_tos_trainer.html

In this video I want everyone to look at the proper and improper way to do these 2 exercises cause most people get this wrong. Try the 2 exercises out and lmk if you feel your triceps being targeted more by commenting below on the blog.

By the way, Evelyn is a Mom of 2 beautiful kids and knows what it takes to exercise woman areas, hold a career as a trainer and keep her house in check. Who better to demonstrate this, right?

P.S. She only has room in her schedule for taking on 3 more clients.

If you are interested in a free $250 value Free Fitness Audit/Assessment go to this page
http://www.trainersonsite.com/contact_a_tos_trainer.html

Remember to ask why she is the only Woodbridge Personal Trainer to offer a 100% money-back guarantee on her training.

Here is one of my clients and real great friend (inspiration to all Mom’s in Milton and beyond…)

Hi! I’m Janice, also known as the Fitness Cheerleader, I’m a busy mom of three beautiful daughters: 6 yr old Sierra, 4 yr old Brooke, and 10 month old Amber. In my spare time I train for, and run half marathons. Rob has asked me to share with you how I find the time to exercise.

How does a mom of three find time to exercise?
Ahhh – that’s a great question! I’ve learned over the past 6 years that if I make fitness a PRIORITY I’m a much happier mom – and my kids can see that. Here’s how I find the time:

• I include the kids.
  Kids LOVE to be active. They also LOVE attention from mommy and daddy. Sometimes I run WITH my kids – I push baby Amber in the jogging stroller while Sierra and Brooke ride their bikes. I pretend to be a monster chasing them, and they all love it. Another thing we do is to play fitness class, Sierra, my oldest, likes to be the trainer telling myself and Brooke what to do. What Sierra lacks in fitness knowledge, she makes up for in creativity – the goal is really to elevate our heart rates for 30 min or more. Baby Amber likes to crawl around under neath us, giggling the whole time. Working out with the kids is a great way to fit some exercise in for you, and some entertainment for them.
• I PLAN my workouts.
  Fitness doesn’t just happen. If I waited until I *felt* like working out, I’d never exercise. On Sunday nights I draft up a blog post on my fitness blog planning out what I’ll accomplish for the next week. I look at our family schedule and pick out times when I can workout. I plan out how far I can run in the time available, and I plan strength training and running days. Planning is the biggest determining factor in whether I’ll workout or not.
• I’m flexible.
  While I would LOVE to have a set fitness schedule, yanno, to work out at the same time every day, it’s not possible in my household. I’m the chauffeur for the kids, walking them to and from school, driving them around to swimming, skating, gymnastics and hockey. Oh and my husband travels for business often, and I’m not talking a day or two either – I’m talking 2-3 weeks at a time. So I’m flexible. When hubby is home I go to bed early and run before the family wakes up, when he’s away I run with the kids after school and work OR if I need to do a longer run, I run on my lunch break at work. I also have a trainer from Trainers On Site meet me on my lunch break at work to lead me through a body weight strength workout. Remaining flexible – fitting a half an hour or an hour whenever I can has allowed me to reach goals I never thought possible, like completing a half marathon.

You can have fitness, or excuses NOT both.

Janice Smith exercises to maintain her sanity and shares motivation daily on her fitness blog.

I, your Milton Personal Trainer Robert Foster – recommend reading her blog!!!

Hey there,

Here is one of my favourite videos.

I really like this video.

Let me ask you…

When do you want to quit?

When do you want to give up?

When do you want to make another excuse?

When will you stop moaning and groaning why it won’t work?

Watch the video but remember this…in weight loss and fitness “success” – you need sleep still, ok?

If you try to get by with 3 – 5 hrs sleep, the stress hormone cortisol will creep in and actually attribute to weight gain.

Make sure you give your 100% in every other avenue. 7 – 8 hrs sleep, min.

Plan, Plan, Plan.

Fitness and Nutrition is about Planning.

Here is the video.

Leave me a comment and lmk what you think?

Hey there,

I don’t know about you but I indulged into 1 too many turkeys and delicious pies over this weekend.

My scale is awaiting my warm feet to check my body-fat and excess weight gain over these long beautiful 4 days we just had.

With the extra time off for family and fun, I know it was about time to get down and dirty back into the fitness mix.

The to do list today was enormous!!! Really big!!! But we gotta still get our workout in.

This is my answer to trimming the turkey fat off from this weekend with 4 moves in under 4 minutes.

Now remember, anything you do in under 4 minutes won’t dramatically change your body.

Also remember to properly warm-up, potentially repeat the circuit 2 – 3 times if you have some extra minutes and properly cool down after…this could equate to a 15 minute workout quickie!

Did you exercise over the turkey long weekend or did you simply not have time to think about it?

World famous Personal Trainer Rosalie Brown has done it again. She has come up with another exciting new product – The Fit Glide.

Here she just talks about general fitness, especially having convenient fruit and veggies.

What an inspiration! She looks fantastic creeping on 50!!!

(She helped me when I was on the Shopping Channel before)

Have a look at her general fitness video and the watch her demo of the Fit Glide

http://www.theptdifference.com

400 lbs to 181 pounds in 5 months!!!

Can you say WOW!!

Patrick House won season 10 of the Biggest Loser and has changed his life along with many others.

At CanFitPro in August I met Patrick House.

I haven’t yet met someone for the 1st time (celebrity) more generous, honest and full of life – than Patrick.

This guy is so real, so willing to help those with weight issues – its incredible!

He was walking around the tradeshow for 2 days (he was sponsored by Cybex) shaking hands and taking pictures with everyone at anytime.

Did you know that Patrick has also completed the Boston Marathon – what a champ!!!

I spoke with him about keeping the weight off and still living a normal life.

He mentioned to me that he still trains 2 hours/day and really watches what he eats.

Patrick also mentioned to me that a lot of it is mindset. Big take away for me was when he said you have to believe you are worth it!

Do you believe it? Do you want it? Are YOU worth it?

Check out Patrick’s site and sign on to his newsletter – he gives out good quality info.

http://biggestloserpatrick.com/

Also, give him a shout on facebook. He’s such a likable guy.

http://tinyurl.com/PatrickHFB

Hey there,

Here is a quick home video I shot using my iPhone to record 9 different ways to do a push-up.

I forgot a couple more (which I will post at a later time, including the plyometric push-up).

Why even do a push-up?

Besides the fact that it is the best overall upper body exercise that you can ever do, here are some more reasons;

- You work your chest, shoulders, triceps and core muscles all in one move
- You burn a great deal of calories with hard-to-do exercises, and this is one hard exercise for many females
- You just feel overall strong when completing them.

If you ever get bored doing standard push-ups try these other 8 out.

Please remember to modify the push-up when necessary.

A simple modification would be to be on your knees with your toes on the ground as well.

Enjoy, but let me know which ones you like the best. Leave a comment pls.

A couple of days ago I read an article in the Globe and Mail titled; “No Time for a Workout? Try Micro-Exercise”.

The article essentially suggests that any duration of exercise is better than none.

Try a 1 minute bout of exercise like climbing stairs and add that to plenty more accumulated minutes throughout the day. This is supposed to decrease the risk of Heart and stroke for obese and sedentary people.

However, Doctors and other health professionals warn that such limited exercise is in no way a substitute for the standard 30 minutes/day 5 times/week.

OMG, what is this world coming to?

The standard use to be 1 hour per day 7 days week,

Too hard for the average individual, so lets make it less than half of that.

No we are talking about “Micro-Exercise”. “In less than 1 minute/day you can achieve…”

Give me a break!

Soon, drinking a soda will be considered exercise. “1st we take our right hand…”

Having great health is not easy for everyone.

It takes work.

It takes effort.

Like in my last post I mentioned, it doesn’t need to be 75 minutes/day 6 days /week either.

Find your balance and start to move more.

30 minutes 5 days/week – minimum.

Combine that with eating right and fitness success is around the corner.

(Pls be reminded that if you are overweight and reading this post thinking “You cruel S.O.B.”, I am not trying to hurt your feelings and discount whatever exercise you can do. I just want everyone to know what reality is and how much effort weightloss, gaining lean muscle and losing fat in your sleep takes)

Let me know, Do you think 1 min works?

Do you think I am being mean?