A surgical procedure seems invasive, doesn’t it?

Remember, this solution does none of these fitness benefits;

- improve your heart and lungs,
- add lean, sculpted muscle,
- increase your metabolism,
- strengthen your bones / joints,
- improve flexibility,
- enhance your daily energy,
- increase serotonin and endorphins,

“Sure, get a band to reduce/shrink your stomach so you won’t be so hungry… Best part is, you don’t even need to exercise”! What a Crock!!!!

What are you willing to do to stay healthy?

Are you willing to sweat?

Are you willing to work hard?

Are you willing to miss a bit of TV?

Are you willing to be uncomfortable?

These are some of the questions you might want to ask yourself again if you are not committing to achieving great fitness results.

Obviously as technology evolves and time passes, there are numerous conveniences in our lives that prevent us from being more active.

Just take a look at some of these inventions that enable our laziness;

- the remote control,
- the elevator,
- engine powered bicycles,
- the people mover at airports,
- the Segway,

We are infatuated with easier, more convenient things. This is why infomercials do so well late at night when we are tired and defeated from a long exhausting day. Perfect for sedentary people.

Does this make us all lazy as a society? Do we look for the easy way out?

After servicing over 500 clients for 9 years of Personal Training I have noticed 1 interesting thing when it comes to weight loss with almost everyone.

Dieting is the 1st solution 90% of people initially seek out when looking to lose weight.

Why is this?

It is typically because eating less requires way less effort than getting motivated to work out at home alone or joining a gym for that matter.

Physical activity is hard to initiate, never-mind planning what fitness program is best for you and how to actually do it all correctly.

Invest in your fitness. Invest the time, your effort and possibly some extra money for a fitness coach to help you along the way.

Here is a FREE online Nutrition Meal Planner tool that you can use that will help you lose weight through eating.

There are some great exercises in the website as well, along with Yoga and Supplement info.

http://truestar.com/home.aspx?RepID=1085

(Simply register for free, complete your profile, choose your eating plan, then follow the meal plan)

Just remember, that is only half of the battle…

You need to exercise as well. Start off with basic cardiovascular activity like walking, biking or swimming.

Once you have started that, try incorporating strength training. You can do this on your own or with one of my Mobile Personal Trainers.

Adding lean muscle through strength training revs up metabolism far greater than simple aerobic activity. Strength training will also keep you in your Fat Burning zone as well.

Like Nike said, “JUST DO IT”!

P.S. Call us for a Free Session at 1.888.269.1TOS(867)

or fill out this form for the free sample session / consultation.

http://41251540-20c2-448e-8632-47fae02dc901.fitproconnect.com/Page/Consultation

In this cool short little video I discuss how you can lose up to 3 lbs in just 1 week.

2 common methods you might already know about;

- Eating less

- Exercising more

The 3rd is all about revving up your metabolism once and for all.

You can find out here in the video what IT is?

Hey everyone,

The time has come.

I knew in the near future this would happen. It was just a matter of when?

In fact, I swear I had seen this on a Jetson’s episode.

Could this be the real definition of a “Workplace Workout”?

It takes up some real estate at the office but the productivity could be tremendous.

Would you like this or hate it at your work?

Here is a great exercise of the month demonstrated by Ana, my Toronto Personal Trainer. She is super fit and has great experience.

Look at the control she has while demonstrating the Plank Rows. Essentially she is working her core and back muscles at the same time. That’s how you burn the fat. Not 1 isolated move, it is multiple muscles at once….back, biceps, shoulders, abs and lower back (a little quad stability as well). Burn baby burn.

by Berkeley Johnson – Durham Personal Trainer

Even NBA Basketball players need to lose that last 20lbs.

Over the off-season NBA star Kendrick Perkins dropped 20 unwanted lbs to become even more dominant within the paint. This former Boston Celtic had a rough and tough banger-type image due to his extra heavy load. Being on a new team now “The Oklahoma City Thunder” combined with a new run and gun offense and with much younger players – meant he had to commit to moving more quickly up and down the court. His goal was to become more athletic, improve his cardio and drop an extra 20 lbs.

The secret to Kendrick’s success was proper eating and a regimented fitness program. Over the off-season he hired a Nutritionist and personal trained with his former Coach / Personal Trainer. Together they worked on following a clean-eating calorie-correct plan while improving lean muscle while gaining 1st step quickness.

Even at such an elite level, players look to educated professionals like Personal Trainers and Nutritionists to aid them in their development. In order to trim inches and drop the last couple pounds to get them to the next stage – eating right is a must coupled with a tailored fitness program for the best results possible.

Every year as your Pickering Personal Trainer, I do this with up and coming OHL and CHL goalies to increase their performance both off and on the ice. I help them with increasing their speed, agility and power for greater success in competitive sport.

Self-image and self-efficacy is determined by your fitness success. Seek out educated individuals such as Personal Trainers, Nutritionists and Yoga Instructors to increase your wellness knowledge. Go to a gym or have an In Home Personal Trainer come to your home. Gather the right information and have a fun energetic workout!

This just shows that we can all add something new into our lifestyle to help us obtain our fitness goals. As your In Home Personal Training expert I seek out more educated professionals to help me create specific programs for all varieties of clients!

Call us to find out how you can potentially get In Home Personal Training in Durham with me on the Trainers On Site team – 3 x/week for as little as $41/week!

1.888.269.1TOS(867)

or email me at
berkeley@trainersonsite.com

As a Mobile Personal Trainer, I and many of my other In Home Personal Trainers with Trainers On Site are often challenged with the task of improving a woman’s bottom and legs.

Many women want to reduce cellulite, eliminate jiggle and firm up their bottom halves – right ladies?

Where does most cellulite gather? On the bum and hamstrings.

While I know that squats, lunges, dead-lifts and other leg strengthening exercises work – there is one exercise that if done properly will incinerate fat from the legs completely and display a tight and toned tummy.

You know it as SPRINTING.

Sprinting really targets the glutes, hamstrings and quadriceps. Sprints will also really work your core as well – you need strong abdominals and a strong lower back to propel yourself forward down the track.

Sprinting is not an easy exercise to do.

In fact, if you are brand new to exercise I would even recommend you NOT to sprint.

If you are one of the people listed below, I suggest you not to sprint.

- People who have bad knees – don’t sprint.

- People who have bad ankles – don’t sprint.

- People who have a bad lower back – don’t sprint.

- People who have had a neck injury like whiplash – don’t sprint.

If you are not on the “don’t sprint list” check with your doctor if you are unsure before starting any type of sprinting.

Sprinting requires great co-ordination, full body awareness and great cardiovascular capability.

It also helps if you have a very low body fat percentage – allowing you to use more muscle to sprint faster with less chance for injury.

Sprinting essentially puts your heart rate at 100% of its maximum capability. This leads to quick muscle fatigue and allows for short distances to be traveled at a sprint pace. Remember, sprinting is an anaerobic exercise – meaning, lack of oxygen getting to the muscles. Sprinting normally can not be done longer than 30 seconds at any given time.

Here are some much needed items/things to have when performing sprinting exercises or drills.

- Have proper footwear and attire. Don’t wear clothes that restrict your movement. Shorts and tank tops tend to work best. I like to wear the Nike Free running shoe. It feels so light and contouring to the foot like a sock with a little bit of cushioning.

- Have a flat surface with plenty of braking room (the space need to slow down after the finish line). While flat surfaces are not always the norm in life, neither is sprinting at your 100% maximum.

- Wear a Heart Rate Monitor to ensure you run safely at your full potential. The HRM will also tell you if you pushed your hardest for the run. The HRM lets you know when your heart rate is fully recovered, notifying you that you can run again. It will act as a stop watch to time your runs as well.

- Perform a proper dynamic warm-up. Avoid pre-stretching. Stretching will cool the muscles off and make you lose a little bit of power, while a cardio warm-up might not be enough flexibility to prevent injury. (I like skip/hop/runs and runners lunges).

Sprinters look great, don’t they? Look at Donovan Bailey – Canada’s pride and glory. The guy had an eight pack for abs due to sprinting.

The girl in the above picture is a sprinter not a long distance runner. She doesn’t do more than 30 seconds at a time.

Here is a question. Who do you think – more often than not, will have long term injuries? A sprinter or the repetitive joint basher – the long distance runner?

Now let me ask you another, would you rather have a butt and legs like the one above or would you rather run marathons the rest of your life? Your choice, I’m just saying…

Give sprinting a chance. Who knows, you might like it? First check with your Personal Trainer or local coach and even doctor to see if sprinting is right for you?

If you have a treadmill at home or you live close to a school track oval, give Trainers On Site a call for a free sample session to know how to sprint properly and safely.

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!!!