Well, there is some confusion out there in the world of Weight Loss.

The confusion is, people do not know how much food to eat and how much exercise is needed to burn calories.

Ready for some simple math, here it is;

Let’s say you are female and (not saying particulariliy anyone) weigh appproximately 175 lbs.

1st, you take 175 lbs and x that by 10, =? 1,750 (calories needed to maintain life function, not including your daily activity). This is your BMR?- Basal Metabolic Rate

Under a general assumption, we assume you add 20% of daily activity effort to that (work, no exercise yet).

**********Disclaimer******************

Jobs differ

Some?Construction workers burn?quite a few calories. (So do stay at home Mom’s – I know)

Office workers are what?we gauge these numbers (20%) by.

So… Lets take 1,750 x 20% = 350 daily activity calories

Now, just by breathing, going to work, and doing daily chores?YOU burn 2,100 calories/day.

Numbers don’t lie.

If you are consuming 2,100 calories/day – YOU?WILL NOT?lose weight!

Just maintain??

If you over eat or move less – YOU WILL gain weight!

Here is another number.

Lets say you burn 500 calories per hour.

If you do this every day over the course of 7 days = 3,500 calories burned.

Heck, there goes 1 lb of FAT!

Ok, it gets better.

Take that Total daily activity munber and consume 500 calories LESS 7 days/week = 3,500 calorie deficit.

Ok, YOU excited yet?

I just?explained to?you the simple math to be?in a deficit of 7,000 calories/week = Presto….

**************?? 2LBS GONE PER WEEK!!!?? ****************?

Hold?the phone Batman, one more.

It is known that the average person out there who adds 1 lb of muscle burns approximately 50 calories/day at rest.

Well…….

If you add 10 lbs of muscle (while losing 10 lbs of fat, weight didn’t change too much there) you now burn

500 Calories/day at rest.

Yeah, while you are sleeping!!!

Isn’t that great? Another lb gone, right?

My question to you is, are you disciplined to try and lose 12 lbs/month (if you need to that is?) ?

As a Mobile Personal Trainer, our job function is to get you that!

I want you to burn more at rest,? lose calories from daily exercise, and eat less but more frequent?from our customized Meal Plans.

There is the science.

If we at TOS kick your butt 3 days/week for 1hr = 500 calories each workout + after 30 – 60 days you will have an additional 10 lbs of muscle, and eat 500 calories less per day?-? we essentially are getting you to be in a potential deficit per day of 1,500 calories on the day you train with my Trainers.

WOW!!

Even at exercising 3 days/week = Negative 4,500 calories.

I know I know, sign you up – right?

Give us a call 1.888.269.1TOS(867)

Our FREE Meal Plan promotion is extended until the end of August.

Act fast. We only have 9 left to give away in the whole company.

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As a mobile fitness trainer, I have noticed that most of our typical clients tend to be women in their 40′s and 50′s.

These women are very interested in health and wellness and hats off to them for being so aware.

I came across this great article from the Toronto Star on the top exercises this audience loves.

Check it out…apparently, having a mobile personal trainer that comes to the door can help as well.

http://www.healthzone.ca/health/dietfitness/fitness/article/809583–top-4-exercises-to-help-women-get-fit-in-their-40s-and-50s

Lmk what your top favorites are?

Very cool product from my good buddy Marc Lebert.

His fitness inventions are awesome.

This video was very impromptu. I was getting a coffee from Starbucks and on my way to taking my daughter to school.

Marc called me up and asked if I wanted any Buddy Systems to torture my clients and myself at the same time?

I said, “Do they really work Marc”?

That’s what got him angry I guess?

Out the Buddy System came.

I was in trouble!

Jadah couldn’t stop giggling.

http://www.youtube.com/watch?v=TvY0-8liUhg

Everything…

Hey everyone.

I just got back from a week long vacation to the greatest place on earth – Walt Disney World!!!

We stayed in a resort just 10 min from Disney.

Don’t worry the resort had a decent gym with plenty of Dumbbells (I checked before booking).

Since I was on vacation I actually had some real amazing hour long workouts – Trainers On Site style.

While my wife and kiddies were asleep, I woke up (after sleeping in – my sleeping in is 7:15am) and snuck out down to the gym.

I completed 5 workouts while there. Although my specialty is in home personal training, going to the gym was kinda cool for a change.

The workouts went like this;

Day 1 Chest, Shoulders, Triceps.

Day 2 Back and Biceps.

Day 3 Shoulders and Legs.

Day 4 Chest and Triceps.

Day 5 Back and Biceps again.

What an amazing way to start the days.

And if you have ever been to Disney, you know there is a plenty of walking to do! (I almost had a desire to borrow a Segway – they were so cool)

Carrying a 35 lb child on your shoulders wrecks havic on one’s back.

I have to admit I did indulge into the odd cheeseburger and fries combo. (Ok, a couple of beers too)

What I can’t believe is some of the crazy conveniences people do while visiting Disney.

I am not so sure that everyone in one of those RENT A SCOOTER’s were actually handi-capped.

Being overweight and obese (A huge problem in North America) is really hard on the knees, legs and lower back.

What a great time it was. We had a blast!

I suggest everyone go at least once. And of course, walk the whole park!

Remember, vacation’s are not vacation’s for your body. This is probably the best time to get on the fitness wagon again.

Posting pictures soon.

Leave a comment and tell me about your favourite Disney Vacation workouts.

Hey guys,

On this post I want to discuss what type of equipment do you use with your resistance training.

Are you a believer of Bands?

Do you benefit from Barbells?

Or do dumbbells deliver?

Bands…

I like bands personally for many different reasons;

• They are portable
• They are affordable
• They provide varied resistance

With bands, when you start the exercise the load is easy but gradually becoming increasingly harder every inch into the movement.

Bands weigh virtually nothing but when expanded they can be a tough load on the desired muscle.

Barbells…

The reason why barbells are great is;

• You can lift very heavy weight
• Very sturdy
• You can perform power movements

Barbells usually require a great deal of space and are most often used in a gym setting. One would have to be an experienced exercise enthusiast to use barbells.

Dumbbells

Dumbbells rock because;

• They are portable
• You can recruit a great deal of stabilizer muscles with them
• The required resistance

Dumbbells give you the same resistance at the start of the movement all the way through until the end. If you are investing in dumbbells, invest in Bowflex select techs http://www.fitnesssource.ca

You surely don’t want to invest in 17 different sets of dumbbells and pay double the price?

Don’t forget to leave your comment on the blog on which you prefer, Bands , Barbells, or Dumbbells?

Here’s that video;

Choosing the correct Trainer for you can be a daunting task.

There are so many of us out there.

You have gym Trainers, Studio Trainers, BootCamp Trainers and like us – In Home Personal Trainers.

Then you have almost as many certification companies as well – CanFitPro, CPTN, ISSA, CSCS and more…

Another question, is it completely necessary to hire a trainer who has a diploma or degree in the fitness field?

I have come across many great Trainers who are from all 3 fields – University, College, and a Certification company.

Whomever you choose make sure they fit your personality style, are motivating, have proper knowledge and get you results.

Here is your 12 point checklist – Lmk if you agree with most of these?

Wikipedia’s version of Cross Training;

Cross-training (also known as conditioning) refers to training in different ways to improve overall performance. It takes advantage of the particular effectiveness of each training method, while at the same time attempting to neglect the shortcomings of that method by combining it with other methods that address its weaknesses.

Check out mine.

http://www.youtube.com/watch?v=tjlfw2M_OGA

Leave a comment and lmk what you do for your cross training?

Boxing, Soccer, Jump Rope….?

Check this simple but effective formula on my video on how to achieve your fitness goals this year.

Many people make mistakes when trying to do it all over 3 months.

Trust me, you will like it.New Year, New You – Start fitness right.

Being a new year and everyone on the planet has a resolution to get fit, check out some solutions in this cool article;

http://www.prlog.org/10485558-diy-do-it-yourself-home-fitness.pdf”>DIY, Do it Yourself Home Fitness</a>

Write back on our blog with comments and tell me what home fitness things you do.

Well, here it is – another day of Fitness just in time for the holidays.

I came across this product through 1 of my Brampton In Home Personal Training clients.

Now, due to the popularity and success my clients are having, I am thinking it should become mandatory for all my clients.

I get no commission for promoting this product or any direct benefit from you buying this.

The benefit I get is you getting fit!!!

It works and it is my favourite most revolutionary product out there on my list.

Besides buying personal training for a loved one, this is the most important Fitness product out there anyone can buy.

http://www.bodymedia.com/

It rocks and is my 2nd gift idea on my list!