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

Many people love to “feed the crave” so to speak! North America has officially fallen in love with the “SMOOTHIE”.

It seems that on every 4 blocks or so there is another SMOOTHIE franchise offering these refreshingly fruity snacks.

There is the popular Booster Juice, Jugo Juice, Jamba Juice and many more…
In fact, even McDonalds and Tim Hortons are trying to capitalize on their version of frozen fruit drinks (not nearly as healthy or appetizing).

“Buyer Beware”!

While many smoothies may seem to be healthy options to fast food snacks, you have to remember how easy it is to drink calories. Also remember, sugar converts to fat and fruit is high in sugar.

Sure, an “Original” 24oz SMOOTHIE is full of fruit, yogurt and an added soy protein booster….but I also slurped this 315 calorie treat in 5 min. (Feeling good but also still hungry).

Unfortunately it would take some Internet and math skills to tell the exact amount of sugar per SMOOTHIE.

It seems that every franchise I go into never displays their sugar content (most good shops will only have natural occurring sugar – run away if it is added).

Please don’t take this as a knock to SMOOTHIE snack franchises. I love them!!! However, I am a Milton Personal Trainer and my job is to be active. This allows me to have a higher metabolic rate to help burn the extra calories.

If you are fairly sedentary and want to still include a daily SMOOTHIE into your food regimen – try a junior or snack size. In many cases it will almost be half the calories and sugar.

Remember too, a SMOOTHIE will always be healthier than a burger and fries.

Think I need another right now!

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.

So here it is. Straight from the CanFitPro Fitness Conference, North America’s Largest of its kind!

The 4 take-aways from the total weekend conference are

1. Keep Learning. I know many fitness professional in the industry who do not continue to learn. They don’t go to the conference because the feel they know everything already.

One of the fitness professionals I look up to the most, Peter twist says it best…”Everything I know today may be proved wrong tomorrow”.

This is so true in fitness with science backing it. That is why the TOS team goes to CANFITPRO.

2. You Are What You Eat. At the conference, I failed to bring my packed lunch. I tried to survive off of energy drinks and protein bars (with one quick jog to the Starbucks on John st. lol)

I was exhausted. I ate like crap and felt like it too. I didn’t feel strong or confident. To top it off, I was just recovering from my bad case of swimmers ear.

Proper food through fruits, veggies and real meals would have made such a big difference.

3. Try Something New. There was so many different training contraptions and devices there – at one point I didn’t know if I was at a fitness conference or an adult film expo! (never been to one…)

That being said, there were some really cool new peices of equipment like;
the UGI Ball, the RIP Trainer, the Flexi Bar and VIPR.

New fitness “toys” recruit new muscle fibers. That leads to increased gains in lean muscle and cognitive gains in the mind as well.

4. Skip the Escalators. Man oh man. Going from the south floor at the 800 level all the way up to the skywalk without and escalators is a lot of work!!! I thought I was inside the CN Tower for a moment. Well, it felt like it.

I was standing at my booth for most of the day and I needed a bit of exercise to wake up instead of a coffee – so I went for a stroll.

How will you plan to move more? Don’t take the escalators in life.

and the bonus is…

read on…

David Patchell Evans is a very wealthy man. He owns CanFitPro and GoodLife.

Wow, who is really making the moolah??? LOL. Great guy actually.

Hope this helps you in your quest to stay fit at home!

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?

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.

Remember that 1980′s Wendy’s commercial with that little old lady…

“Where’s the beef”?

Well, this is not an article about Wendy’s highly processed man made artificial food (if you can call it that?).

This is an article about REAL grass fed beef.

You see, your doctor tells you to stay away from red meat, “its high in cholesterol”.

(The same doctor could stand to lose about 40 lbs. I think that’s funny!!!)

What your doctor teels you is half-true.

He or she has the best of intentions.

The majority of our beef comes through cows.

Corn fed Cows —– booo! (or moooo?)

Why are they fed corn?

Because corn is cheap! It fattens them up quick for little money.

Dirt cheap and profitable. In fact, corn is one of the highest traded stocks on the market.

Just take a look at any of the products in your fridge or cupboard that are packaged.

I bet corn is listed in the ingredients in more than half of them.

So….

Corn is high in sugar,

Sugar turns to fat,

Fat is cholesterol,

Therefore beef gets a bad rap!

But…

There is another way.

Eat grass fed beef from places like Wholefoods, other organic stores and local farms.

Be careful though.

Grass fed beef can get expensive.

The way we justify it (besides the obvious benefits of protein, iron and other bonuses) is…

We figure it costs about $28 for a steak dinner at the Keg (with veggies and a potato mind you),

At wholefoods, for about $20 you can get about an extra 25% more in size than a Keg steak and it is “grass fed”.

This feeds myself, my wife and kids – without the excess fat and cholesterol.

I can’t wait until the NEW Wholefoods opens at Square One this summer.

If you want to get Nutrition Tips and Coaching from my lovely wife Michelle who is a Nutritionist, email her at eatright@trainersonsite.com