A surgical procedure seems invasive, doesn’t it?

Remember, this solution does none of these fitness benefits;

- improve your heart and lungs,
- add lean, sculpted muscle,
- increase your metabolism,
- strengthen your bones / joints,
- improve flexibility,
- enhance your daily energy,
- increase serotonin and endorphins,

“Sure, get a band to reduce/shrink your stomach so you won’t be so hungry… Best part is, you don’t even need to exercise”! What a Crock!!!!

What are you willing to do to stay healthy?

Are you willing to sweat?

Are you willing to work hard?

Are you willing to miss a bit of TV?

Are you willing to be uncomfortable?

These are some of the questions you might want to ask yourself again if you are not committing to achieving great fitness results.

Obviously as technology evolves and time passes, there are numerous conveniences in our lives that prevent us from being more active.

Just take a look at some of these inventions that enable our laziness;

- the remote control,
- the elevator,
- engine powered bicycles,
- the people mover at airports,
- the Segway,

We are infatuated with easier, more convenient things. This is why infomercials do so well late at night when we are tired and defeated from a long exhausting day. Perfect for sedentary people.

Does this make us all lazy as a society? Do we look for the easy way out?

After servicing over 500 clients for 9 years of Personal Training I have noticed 1 interesting thing when it comes to weight loss with almost everyone.

Dieting is the 1st solution 90% of people initially seek out when looking to lose weight.

Why is this?

It is typically because eating less requires way less effort than getting motivated to work out at home alone or joining a gym for that matter.

Physical activity is hard to initiate, never-mind planning what fitness program is best for you and how to actually do it all correctly.

Invest in your fitness. Invest the time, your effort and possibly some extra money for a fitness coach to help you along the way.

Here is a FREE online Nutrition Meal Planner tool that you can use that will help you lose weight through eating.

There are some great exercises in the website as well, along with Yoga and Supplement info.

http://truestar.com/home.aspx?RepID=1085

(Simply register for free, complete your profile, choose your eating plan, then follow the meal plan)

Just remember, that is only half of the battle…

You need to exercise as well. Start off with basic cardiovascular activity like walking, biking or swimming.

Once you have started that, try incorporating strength training. You can do this on your own or with one of my Mobile Personal Trainers.

Adding lean muscle through strength training revs up metabolism far greater than simple aerobic activity. Strength training will also keep you in your Fat Burning zone as well.

Like Nike said, “JUST DO IT”!

P.S. Call us for a Free Session at 1.888.269.1TOS(867)

or fill out this form for the free sample session / consultation.

http://41251540-20c2-448e-8632-47fae02dc901.fitproconnect.com/Page/Consultation

As a Mobile Personal Trainer, I and many of my other In Home Personal Trainers with Trainers On Site are often challenged with the task of improving a woman’s bottom and legs.

Many women want to reduce cellulite, eliminate jiggle and firm up their bottom halves – right ladies?

Where does most cellulite gather? On the bum and hamstrings.

While I know that squats, lunges, dead-lifts and other leg strengthening exercises work – there is one exercise that if done properly will incinerate fat from the legs completely and display a tight and toned tummy.

You know it as SPRINTING.

Sprinting really targets the glutes, hamstrings and quadriceps. Sprints will also really work your core as well – you need strong abdominals and a strong lower back to propel yourself forward down the track.

Sprinting is not an easy exercise to do.

In fact, if you are brand new to exercise I would even recommend you NOT to sprint.

If you are one of the people listed below, I suggest you not to sprint.

- People who have bad knees – don’t sprint.

- People who have bad ankles – don’t sprint.

- People who have a bad lower back – don’t sprint.

- People who have had a neck injury like whiplash – don’t sprint.

If you are not on the “don’t sprint list” check with your doctor if you are unsure before starting any type of sprinting.

Sprinting requires great co-ordination, full body awareness and great cardiovascular capability.

It also helps if you have a very low body fat percentage – allowing you to use more muscle to sprint faster with less chance for injury.

Sprinting essentially puts your heart rate at 100% of its maximum capability. This leads to quick muscle fatigue and allows for short distances to be traveled at a sprint pace. Remember, sprinting is an anaerobic exercise – meaning, lack of oxygen getting to the muscles. Sprinting normally can not be done longer than 30 seconds at any given time.

Here are some much needed items/things to have when performing sprinting exercises or drills.

- Have proper footwear and attire. Don’t wear clothes that restrict your movement. Shorts and tank tops tend to work best. I like to wear the Nike Free running shoe. It feels so light and contouring to the foot like a sock with a little bit of cushioning.

- Have a flat surface with plenty of braking room (the space need to slow down after the finish line). While flat surfaces are not always the norm in life, neither is sprinting at your 100% maximum.

- Wear a Heart Rate Monitor to ensure you run safely at your full potential. The HRM will also tell you if you pushed your hardest for the run. The HRM lets you know when your heart rate is fully recovered, notifying you that you can run again. It will act as a stop watch to time your runs as well.

- Perform a proper dynamic warm-up. Avoid pre-stretching. Stretching will cool the muscles off and make you lose a little bit of power, while a cardio warm-up might not be enough flexibility to prevent injury. (I like skip/hop/runs and runners lunges).

Sprinters look great, don’t they? Look at Donovan Bailey – Canada’s pride and glory. The guy had an eight pack for abs due to sprinting.

The girl in the above picture is a sprinter not a long distance runner. She doesn’t do more than 30 seconds at a time.

Here is a question. Who do you think – more often than not, will have long term injuries? A sprinter or the repetitive joint basher – the long distance runner?

Now let me ask you another, would you rather have a butt and legs like the one above or would you rather run marathons the rest of your life? Your choice, I’m just saying…

Give sprinting a chance. Who knows, you might like it? First check with your Personal Trainer or local coach and even doctor to see if sprinting is right for you?

If you have a treadmill at home or you live close to a school track oval, give Trainers On Site a call for a free sample session to know how to sprint properly and safely.

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!

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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