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?

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.

Hey ladies,

If you have a tough time toning your tummy and minimizing that muffin top – try this when training at home.

Think compound moves like I have mentioned before.

But also think stability and balance exercises.

• 1 Leg exercises
• 1 Arm exercises
• Involve a wobble disc, Bosu or Balance board
• Use a stability ball

All of these things above that are mentioned will incorporate your (big words) proprioception, vestibular balance and most importantly = your CORE!

Basic isolated moves for exercise have their place, don’t get me wrong… I would never suggest a newbie to exercise to start doing compound moves or extreme balance exercises.

Nor would I suggest someone looking to build strength, to start training with complex, compound movements. (Or even stability and balance type moves either.)

For strength training you would need solid support. A base to push or pull from or to lift/press maximum weight without injuring say… your back.

But trust me, like Kevin in the video – your body (and abs) will be shaking all over the place.

This makes your mid section a Fat Burning Furnace.

Start with a stable base (feet wide),

Then move on to 1 arm at a time,

Next, put your feet completely together with 1 arm at a time,

If you are feeling like Olivia Newton John or Suzanne Somers – put 1 foot in the air aligned with your body (parallel with the floor).

Enjoy the video, more quick, efficient, home fitness for you busy Mom’s to come.

P.S.? Remember, try us out for a free sample workout to see if these are the right fat burning workouts for you?

1.888.269.1TOS(867)?? info@trainersonsite.com

Hi Ladies,

Here is a quick video explaining why you don’t want to body build and why you want to functional train or perform compound progressive exercises right in the comfort of your own home.? If you are stuck for time and you want a quick home fitness workout, you have to incorporate compound movement exercises. Of course only do these once you have mastered an isolated movement.

Watch here and lmk what you think?

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!

If you have a piece of chocolate once or twice a year, you can skip this topic. However, if you crave chocolate, and would do anything to obtain it, then read on……….

A craving for chocolate can sometimes be the body’s craving for magnesium, since chocolate contains large amounts of magnesium. This is true for women who crave it right before menstruating or those who have PMS. Magnesium helps mediate the symptoms of PMS as it is involved in the manufacture of progesterone. A lack of magnesium can lead to a insufficient progesterone levels, producing the PMS symptoms we are all too familiar with. (If not ask your husbands/partners he will refresh your memory LOL!!)

Our bodies are so great let us know what it needs. Chocolate is rich in magnesium. However, it is also high in caffeine like substance theobromine, that over stimulates the adrenals leading to adrenal fatigue. Much of the fine balancing of the sex hormones is the adrenals responsibility, the increase in adrenal fatigue leads to the increase in PMS. So, chocolate ends up increasing PMS even though it contains magnesium.

Next time you are craving chocolate, use it as a reminder to get your magnesium from some other source. The best form to buy is one that contains magnesium citrate, its readily available, easily absorbed, and effective. For severe cases of PMS, take it all month long. For mild cases, take it during ovulation, until the next cycle starts. That should reduce the cravings rapidly. Physical cravings for chocolate should decrease often within one or two weeks after supplementation has begun, and should disappear as long as the amount of magnesium intake is adequate.

For a supplement that can greatly help with those cravings, go to

http://www.truestarportal.com/public/store/list.aspx?folder=trainers

Go under Health, Promotion and Goal Support

Also, foods high in magnesium are:

Almond

Kelp

Cashews and other nuts

Sesame seeds (brown)

Whole wheat

Peas

Beans

Next time your craving chocolate, try one of the food options above or Truestar’s True Craving.

Hey there.

I hope you guys are all doing great!

One of my hero’s in Fitness is a guy buy the name of Peter Twist. He has coached a vast variety of sport professionals from the likes of Mark Messier to Hakeem Olajawon. He has produced numerous research articles, authored plenty of books and has created one of the best systems to fitness training I have ever seen.

Peter is a phenomenal fitness expert especially when it comes to sport specific training and functional training.

Now, Trainers On Site has some clients who are young aspiring athletes and some who are recreational weekend warriors. These clients love our expertise and tools we bring to help improve their game.

However the majority of our clients are everyday people looking to improve the quality of their lives through exercise, combating the battle of the bulge, trimming inches and trying to get into skinny jeans again.

Well, Peter gives the “Skinny” on Smart Muscle Training v.s. traditional bodybuilding exercises and how Smart Muscle Training can really help you (our clients at home) become much more functionally fit.

Take it away Peter. (By the way, all Trainers On Site trainers are becoming Twist Bronze level certified – min)

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.

New Year’s Day has just passed, and you have a clean slate.

I don’t know if you are one to make New Year’s Resolutions or not, but either way you’re probably thinking about how you can become fitter, healthier and happier than you are right now.

These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:

1. Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
2. Push the intensity of your workouts. Don’t kill time, burn calories by maintaining a challenging intensity.
3. Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
4. Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
5. Believe in yourself. Know with conviction that you CAN accomplish your goals.
6. Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
7. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
8. Don’t be afraid to ask for help.
9. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
10. It’s not about will-power, it’s about want-power. You have to want it.
11. Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
12. Stop talking about losing weight. Start doing it.
13. Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.
14. Be wary of products that are labeled as ??ealth food’. Always read the nutrition labels.
15. Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
16. Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
17. Destroy negative self talk.
18. Avoid the trap of high-calorie beverages after your workouts.
19. Be consistent with your workouts. Exercise three to four times each week.
20. Expect more of yourself.
21. High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
22. Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
23. Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
24. Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
25. Set specific, measurable goals.
26. Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
27. You deserve better…go get it.

After writing these tips, I realized how powerful and inspiring they are. Print this list and place it somewhere that you’ll see often ??this will keep you motivated and pumped up to accomplish your goals.

If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can guide you to success.

I’d love to team up with you – together we will transform your body in 2010!

Call or email us today to get started today.? 1.888.269.1TOS(867)

info@trainersonsite.com