So, unless you have been living under a rock for the last 6 years – You must have heard of P90X!

If you don’t know of what it is, let me give you a brief breakdown.

Since coming on the scene in 2004, P90X has sold over 3 million copies and upwards of $400 million in revenue.

In the U.S. it is sold via infomercials and multi-level marketing.

In Canada, it sells via infomercials too, but the MLM format was dropped in order for retailers to promote it at their stores.

Don’t let the big retail numbers fool you. This might not be your perfect home fitness program.

It is for fitness enthusiasts. Those who have worked out on a regular basis but need a little “Muscle Confusion” to change things up.

There are 12 workouts which combine cardiovascular training on seperate days with strength training other ones – including yoga.

Of course the program is for 90 days too. Almost every workout is 1 hour long.

Busy Mom’s – there are better ways!

Isolated heavy strength training is not for someone looking to lose weight and spend more time with the family.

In all Trainers On Site client programs we have an element of strength but combine that with full body circuit training and compound movements.

Every workout is different, new and exciting for the client.

All of this in 30 minutes – half the time!

Don’t get me wrong, Tony Horton has done a beautiful thing with systemizing a strength training program for people who are stuck in a fitness rut and need more results.

Maybe the music is a litttle cheesy and his jokes are sometimes corny – but all in all, a good program.

So, if you think you need a switch in your fitness program – infomercials and shopping channels might not be the answer?

Think strength training with a little more higher repetition, full body, intervaled with cardio and = presto! Fat will melt away.

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

Did you ever think of doing body building exercies with resistance bands?

I have.

Check out Jon in this video.

He knows his stuff.

Remember to give us a call for a FREE Fitness Audit – 1.888.269.1TOS (867)

Sometimes people find it challenging to workout at home.

You might not know where to start?

The whole time though, workout apparatus is right under our noses.

Stairs, Steps, Benches, Monkey Bars and more….

In this video I will show you about 6 different things you can do with your bottom step/stair or a ledge – right at home.

Think of doing 15 seconds for one leg and 15 seconds for the other. When it comes to the jump – do that for 30 seconds. Push-ups can be done for 15 – 30 seconds each way facing. Tricep dips should be done for another 30 seconds.
Repeat that circuit 2 or 3 times for a great 10 minute home workout routine.

Enjoy the video and lmk what else you think can be done on the bottom stair for fitness.

Hey Ladies,

It is sad to say but she is finally gone.

America’s favourite trainer Jillian Michaels will no longer be your in home fitness guru.

She is leaving the show to start a family and focus on charity work.

I am not a big Biggest Loser fan due to the nature of the show however I do watch because I loving helping people lose weight and change their life.

Lets face reality here, it is impossible for these contestants to be thrown back into reality and have expectations of keeping their weight off.

5 hours/day at home 7 days/week and sleeping 10 hours/day is simply unreal.

What I do like though is the no-nonsense approach that Jillian Michaels takes when it comes helping contestants with their battle of the buldge. She greatly uses NLP to help her Black team understand what got them there in the first place. Jillian is what really makes the show in my opinion.

Do you like her approach?

Do you think she talks like that to her regular clients or does she just do it for TV?

Would you put up with it?

I think my clients would fire me if I told them to “take your hands off the treadmill before I tear them off and beat you with them”.

Lets talk Anna Kournikova.

This lady is a world class athlete and has been training to be fit her whole life.

Athletes put time in the gym, watch what they eat and they know how to train.

I think she will be a tough trainer but MAN does she have BIG shoes to fill!!

I assume she made a good impression last year on the 2010 season Oct 5th.

Personally, I don’t think she can live up to Jillian’s hype.

Lmk your thoughts.

Will you watch it?

Do you like Jillian or are you glad to see her leave (she can be an outrageous meanie)?

Leave your comments.

I’ve got some good news and some bad news…

Let’s talk about the good news 1st.

May is the month we get full swing into Spring with many things going on, like;

- Cinco De Mayo, (ariba)

- Mothers Day, (we are all about getting Moms fit)

- May 2-Four (Victoria Day),

- Officially no more snow,

Just because its May though doesn’t mean we have to party like its 1999 (every year, lol)

Stay on track with your fitness goals. Get Beach Body ready before late June.

Have fun yes, but incorporate exercise into the equation.

Hike more, ride your bike, play sports even…

Is it really necessary to have 7 hotdogs and 3 bottles of wine over the weekend?

Speaking of fun in May, my buddies at Fitness Source have a pretty neat thing going on this month. It is called “Deal a Day in May”.

That’s right, every day on the http://www.fitnesssource.ca website they are listing 1 piece of fitness equipment for a great savings.

It could be a Bosu ball, a home gym bench, treadmill – who knows???

Go to their site daily http://www.fitnesssource.ca and see what they have – then quickly get to the store.

You might be able to get Mom the perfect deal for Mothers day.

Who knows, maybe you want exercise bands or portable dumbbells up at the cottage.

Here is the bad news….

Its only a Deal a Day in May!

There are “Limited Quantities” on all items.

Be sure to check daily for big savings.

Ok, that’s it for now.

There’s plenty of new things happening with Trainers On Site, but that’s for another email.

Go to Fitness Source today -

http://www.fitnesssource.ca

Tell me what you think of the deals as well.

Remember,

You’re never alone,

Trying to get fit at Home!

Trainers On Site

When implementing a strength training program to coincide and improve your running goals, think functional.

The term ??unctional training??from Wikipedia, states this;

Functional training is a classification of exercise which involves training the body for the activities performed in daily life.

Your Functional Strength Training Approach;

Stability, Stable to Unstable ??In order to be a better RUNNER, training for better stability should be a big concern. To have better balance, one must train out of balance. No your limits though. If you can?? do a regular squat, there is no sense performing a 1 legged squat.

Progressive, Simple to Complex ??To improve your RUNNING, efficiency in your strength training program should be a priority. Always start with a simple move. Once you master this move, go on to something more complex. Complex or compound movements will help you complete 2 body parts in one exercise. This not only makes you more efficient but it also allows for a much better caloric burn.

Load, Nothing to Heavy ??RUNNERS need resistance training. Complete a muscle movement under resistance in order to become stronger in that area ??which helps improve sport performance. Start out light or just body weight resistance, then add load when the resistance becomes too easy.

Tempo, Slow to Fast ??In RUNNING, I am sure strategy will determine when to turn on the jets for a speed burst. So, while Running, why train slow all the time? Train slow initially in order to master the move (a jog). If any in-accuracies occur, simplify the move. Once mastered then improve to the final all out ballistic muscle movement (like a sprint).

Remember to train all parts of your body in order to become a better runner. Running is great because you don’t have to go to a gym. Simply get outside or use a treadmill inside for this great home fitness workout.

If you are looking to improve your running, contact a Trainers On Site Trainer today so you can improve run times, starting tomorrow. We know home fitness.

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

As a graduate of Durham College Fitness and Health Promotion I have come to realize, that everyone has a exercise routine but do not fully understand how the get the body they desire! The way to obtain theses goals and changes is through proper “Periodization”.

Periodization training is the systematic organization of training periods to facilitate the most efficient path to attain set fitness goals. This concept of goal setting was proposed in the 1960′s by a Russian Scientist Leo Matveyeu ,then later? modified by American Scientist to strength and power training. Periodization? involves the shifting of training principals from a high volume and low intensity training regime to low and high intensity regime. Taking place over the course of many weeks prevent over-training and optimizes your results and performance.

By dividing into different cycles from? Marcocycles, Mesocycles and? Mircocycles this process pin points your fitness goals and elevates your overall results. Either if your goal is the lose weight tone up, gain weight or lean out it will take many months. Periodization allows you to progressively overload your body over time; creating the perfect workout and nutritional combination to meet your fitness goals. To simplify the science behind periodization I will divide the cycles into four phases.Within the first phase is “Conditioning” helps correct your postural alignment and etc. Second phase is “Muscular Development” in this phase your metabolism speeds up and total body strength is gained. The third phase known as the “Muscle Toning” phase? within this phase more cross training is incorporated.? Phase four the “Maintenance” phase decreasing your body ability to go through atrophy.(loss in muscle size and strength)

The usual periodized structure shifts your body through traditional gradual progression by basically increasing intensity of the workout overtime. To optimize the structure and aid your body with a proper jolt, unilateral peroidization will provide your workout with daily fluctuation in the load and volume effectively decreasing the bodies adaptability to the exercise strengthening your neuromuscular system.

As a Personal Trainer in Durham, actually Oshawa, I know that in order to develop a great range between strength, power, motor performance and hypertrophy (increase in muscle size) you must peroidize your workouts!

Berkeley Johnson – Trainers On Site

It seems as though there is one common problem amongst all humans…we’re human.
We make mistakes.
We slip up.
We cheat here and there on meal plans. (Yes, even us Personal Trainers)
We don’t exercise enough – True or True?
Well I’m going to share with you today?1 way to stay on track and keep motivated to cross that finish line and continue your fitness journey – forever!
Are you ready?
Here goes.

Use Positive Affirmations. Now I know almost the whole world has read at one point The Secret, or some form of a great book like that one to help you understand not only?the power of positive thought but also the power of speaking out loud positive thought.

Call it what you want, Positive Affirmations, Daily Dozen, Morning Mantras – they work. (Everyone knows the?Jim Carrey story too).
Try this out. Why not start your morning off by reading out loud 3 positive things you are doing, becoming or aquiring? DO, BE, HAVE (Always talk as though it is happening).
“I Robert?Foster, and I am exercising 5 days/week and loving it.
I am becoming lean, toned and ripped.
I have 8 pack abs like Mario Lopez”.
This can be done in your car on your way to work (windows rolled up maybe?).
It can be done in the shower (not at the local gym probably).
Out on a morning jog (not too loud to scare the neighbours or their dog).
Just remember, affirmations work.
Do this 1 thing daily and amazing changes will happen in your fitness life which allows all other parts of your life to respond victoriously!
Lmk your Matra below!