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?

Tell me what you think?

Do you like it?

Will you try it?

Evelyn Lopez, Vaughan In Home Personal Trainer.

Are you too busy with the kids to get fit?

Finding excuses why you cant work out even it’s just for 15 mins?

Well I know what that’s like. I myself am a busy mother of 2.

Bewteen soccer practice, swimming lessons and everything it takes to run a family – I understand how hectic our lives can be.

But Moms, I have a solution for you to get fit and did I mention the kids will love it too.

Yes, you can do all this in the comfort of your own home.

So let’s get started in getting yourself fitter and stronger.

Here are 5 fun exercise (that include your kids) you can follow that will have you feeling better and healthier in no time.

Of course, always remember to warm-up before doing any type of exercise at home or anywhere.

A great warm-up exercise with your kids is a game of tag. Now when was the last time you played tag?

Do it for 3 – 5 mins then get into this kid-friendly routine, no daycare required.

1) Piggy back squats – have toddler wrap around your back instead of using barbell or bands. Try doing 15 – 20 reps.

2) Modified Monkey push ups – with minimum to no rest, have your child on your back both arms and legs wrapped around you. Try doing 10 – 15 reps (it all depends on the weight of your child).

3) Bear Hug stationary lunge – again, limiting your rest… have your toddler wrap around you like they are hugging you instead of using dumbbells. 10 on 1 leg then 10 on the other.

4) Hen Crunches – have your child sit on your tummy like a (hen would for her eggs) while you perform your crunch. This helps you stay contracting in your core the whole time. Do 20 reps.

5) Teeter Totter Pelvic thrust – pretend you are a teeter totter at the park and have your toddler sit on your hips and pelvic region while thrusting up in the air (replacing weights of course). Do 15 – 20 reps.

*Remember to always be cautious and ensure your child is secure and holding tight while performing these exercises.

If at any point you feel like you need a break then go for it and try to come back and complete the set.

And always have your water near by for you and your child.

Evelyn Lopez is a Personal Training Specialist and Expert Home Fitness Coach in Woodbridge, Maple and Kleinburg.

She can be reached at evelyn@trainersonsite.com

If you want to BURN FAT FAST in the comfort of your own home, check out these framed pictures from a famous Brampton Personal Trainer.

These are simple home fitness moves that I show my clients how to perform.

I want you to try them out and tell me what you think?

Here is the 1st; The Downward Band Woodchop

In this home fitness exercise you work your back, shoulders, obliques, hips – all in one.

Then we have exercise 2; The Upward Band Woodchop

In this exercise you work the chest, shoulders, obliques and legs. Hello fat-burning!

Up next, exercise 3; 1 Arm/Opposite Leg, Squat/Row

This is where you work your back, biceps, hamstrings and quads.

I hope you enjoyed the pics and I also hope they give you more ideas on exercises you can do at home.

In this last video Jon talks about how to graduate or upgrade resistance bands or even if you need to?

Remember, my favourite bands to use at home are Twist Conditioning Smart Toner Bands. Which brand of band do you use at home?