Wrist trackers, chest strap heart rate monitors, smart watches.  These are the future of the fitness industry.  We know that you like to see numbers and progress and wearable technology helps to keep you on track.  If you’ve been to the boutique gym Orangetheory Fitness you would have experienced the visual aspect of the workout which is seeing which heart rate zone you’re working in.  Other facilities are starting to adopt this way of training because it’s motivating.

So, to help our clients achieve even greater results we have started using heart rate monitors in our personal training sessions.   This helps me to know my clients even better and to help them train smarter. It’s not always about how hard you train but how well we train our hearts. So many workouts are about going as hard as you can to the point where you feel like you may vomit. At Fizzique we know that everyone’s fitness level is different and that training harder could potentially put your heart at risk. Now that we can track our clients heart rates we can help them train even smarter than they already were. Our programming just keeps getting better and better because we want you to get better and better. 

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These heart rate monitors are individualized and help the client work within their max heart rate zones. Each zone is tailored to the individual and as a coach, I can track everyone’s progress through an app.  Alternatively, my clients can wear these when they workout on their own to keep track of how long they are working in each zone just by downloading the app.

Train harder? NO! Train smarter!! 🤔

Want to start training smarter?  Contact us to book your sessions.

The newest issue of Fizzique Magazine is out now and available for download. It is the biggest issue that we have published to date and includes all new interactive features that include live links as well as full video demos of workouts in each workout program. Just look for the “interactive content” tab in the corner of the page.

Click here to download your copy today. Compatible on all tablets, smart phones, laptops and desktop computers.

In this issue, our cover woman, Gillian Goerzen of Super You and Savvy Fitness teaches you how to rock a healthy weight.
An in-store dietician will provide you with tips to navigate a grocery store.
Jen Heise of Me First Fitness gives you 10 reasons everyone needs a personal trainer.
Interactive workouts such as tabata, gun show arms, butt toning exercises and a travel workout.
An interview with future soccer star, Anthony Grozdanis.
Foundations for optimal nutrition by culinary nutrition expert, Kristine Peacock owner of Meals that Matter.
One yoga teachers 365 day journey to lolosana and handstands. 

Enjoy this issue and if you would like to contribute an article and get your brand seen by over 10,000 people or would like to advertise in our next issue please contact us.

My client and I have been working together for 2 months to get her ready for her trip to Greece. We started working out twice a week and then for the 2nd month we increased it to 3 times per week. In 2 months she has lost 30.2 lbs, 4.7% body fat, 14.5 inches and her BMI has gone down by 5. OUTSTANDING RESULTS!!!! Dedication and proper nutrition are what made this happen. I can’t wait to share the before and after photo.

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I just received these beautiful recipe cards from Life I Design in the mail.  If you’ve never heard of them make sure to click on the link.  Nicki Traikos is the artist behind the brand.  Whether you purchase a decorative pillow, mug, wall art or greeting card her artwork accents any room in your house and creates a peaceful environment.  Make sure to take a look at her shop for your next gift giving occasion.

Back to the recipe cards.I love the simple yet cheerful design Nicki came up with. It makes you actually  want to use recipe cards again. I don’t know about you but I hate having sheets and sheets of printed off recipes and I don’t particularly like having my laptop or iPad around while I’m baking. Recipe cards are easy to organize and don’t take up a lot of space which I need.  I LOVE to bake so these will certainly be filled up with baking recipes and I LOVE my sweets but of course only healthy options for this household. My youngest has a dairy and egg allergy so this is a perfect option to keep all of the recipes he can eat all in one place…and on pretty cards.  I recently shared this image on Instagram (don’t forget to follow me @trainfizzique) and informed my followers to stay tuned for the recipe I wrote on my first card.  So, here is that recipe.  It’s dairy and egg free and my youngest has been gobbling them up.  Scroll down for the full recipe from Oh She Glows.  

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I tweaked the recipe a bit to our liking and for the ingredients I had in the house but if you’d like the full recipe from the website, click here.

Yields: 12 large muffins

Prep Time: 20 Minutes

Ingredients:

  • 3/4 cup (190 mL) mashed ripe banana (about 2 medium)
  • 3/4 cup + 2 tablespoons (220 mL) unsweetened coconut milk
  • 1 teaspoon apple cider vinegar
  • 1/4 cup (60 mL) pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1/4 cup (60 mL) coconut oil, melted
  • 2 cups (280 g) whole wheat flour
  • 4 tablespoons (40 to 60 g) natural cane sugar
  • 2 teaspoons baking powder
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon fine grain sea salt
  • 1/2 teaspoon baking soda
  • 1 1/4 cups (160 g) fresh blueberries

Directions:

  1. Preheat oven to 350°F and grease a muffin tin.
  2. In a medium bowl, mash bananas and measure out 3/4 cup. If you have any leftover mashed banana you can freeze it for a smoothie.
  3. Place mashed banana into medium bowl along with the milk, vinegar, maple syrup, and vanilla. No need to stir it yet.
  4. Melt the coconut oil in a small pot over low heat. Set aside.
  5. In a large bowl, mix together the dry ingredients (flour, sugar, baking powder, cinnamon, salt, and baking soda).
  6. Stir coconut oil into the wet mixture. Pour wet ingredients onto the dry ingredients and stir until just combined.
  7. Gently fold in the blueberries, being sure not to overmix as this can result in dense muffins.
  8. Spoon a heaping 1/4 cup of batter into each muffin tin, filling each tin about 3/4 full (they will be almost full, but this is normal).
  9. Bake at 350°F for 23 to 27 minutes until a toothpick comes out clean.
  10. Cool in pan for 5 to 8 minutes and then transfer muffins to a cooling rack and cool for another 15 minutes.

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Sweet indulgences don’t have to make you feel guilty.  You’ll definitely notice this muffin isn’t as sweet as the ones you would get from your local coffee shop.  Take some time out of your day to whip these up and if you’re one to grab a muffin on your way to work, this is a way healthier alternative.  Enjoy!

Have a Fit Day,

Alexis

Check out these photos that are a year apart.  What a huge improvement.  Phil is my husband but also one of our clients.  He has been following Fizzique programs for a few years now and he just keeps improving.  His goal is to gain weight because he was very skinny growing up.  It was difficult for Phil to put on weight but not any more.  Under the supervision of Fizzique he has changed his eating habits and workouts and clearly the results are working in his favour.  What a huge accomplishment in 1 year.  As you can see by these photos progress takes time.  There is no quick fix that will have permanent results.  It is a process so accept it and enjoy every moment of it without stressing out.

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If you’re like many people out there it takes all of your will power to get off the couch, out the door, drive to the gym and complete a 1 hour workout.  What if I told you that you could accomplish the equivalent to a 60 minute workout in only 4 minutes and in the comfort of your own home with NO equipment.  I swear I’m not crazy or lying.  It’s called Tabata training and it’s a High-Intensity Interval workout.

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Dr. Izumi Tabata and his team conducted their research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (20 seconds of work:10 seconds of rest).

What they found was that Group 1 had increased their aerobic system, but showed little or no results for their anaerobic system. Group 2 showed a larger increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

Now do you believe me?  Let me explain how the workouts are completed.  A true tabata workout is doing 20 seconds of work with a 10 second rest and repeating this for 8 rounds.  You are performing the exact same exercise for all 8 rounds and the exercise should feel very challenging right from the first second of the work phase.  It should not gradually get challenging.  I want to challenge you to try this so you can experience what Group 2 from the study went through.  Complete burpees for all of the work phases and ensure you take 10 seconds of rest in between each set.

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

END

This would be extremely challenging and perhaps boring for the regular fitness participant so that is why most instructors and trainers will tweak the workout to include 2-4 exercises.  This way you’re working mutliple muscle groups to achieve a full body workout.  Here is an example of a tabata workout with a mix of exercises.  Once you’ve tried a true tabata try this and see how you feel.  Chances are this one will feel a bit more attainable.  It should always feel challenging and not like a walk in the park.

20 seconds work (push-up with knee tuck)

10 second rest

20 seconds work (side plank hip dips)

10 second rest

20 seconds work (pop jacks)

10 second rest

20 seconds work (split lunges)

10 second rest

20 seconds work (push-up with knee tuck)

10 second rest

20 seconds work (side plank hip dips)

10 second rest

20 seconds work (pop jacks)

10 second rest

20 seconds work (split lunges)

END

As you include these types of workouts into your week you may notice that you’re able to do more.  Perhaps more reps within the 20 second work time or the ability to add a challenge to a specific exercise.  What you will experience is EPOC (Exercise post-oxygen consumption).  This is the oxygen consumption above resting level that the body is utilizing to return itself to its pre-exercise state.  Increasing the amount of oxygen consumed and working anaerobically during a workout (doing HIIT) will increase the amount of calories you burn at rest.  This will occur up to 36 hours post workout.  Who doesn’t want to burn more calories!

(disclaimer) Consult your physician or health care provider before beginning any type of fitness program.  If you experience faintness, dizziness, pain or shortness of breath stop immediately and make an appointment with your physician or health care provider.

 

My client is a superstar! In 1 month she has lost 12 lbs, 4.3% body fat and 9.25 total inches. We have been training twice a week and will be increasing to 3 times a week for the next month so she can gear up for her trip to Greece. She has been on point with her nutrition and gives me 100% every session which is clearly working based on these results. We have also introduced boxing in her workouts which she loves (who doesn’t love punching and kicking their trainer?!)

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Most women lust over the perfect butt.  They want it high, round, to look good in jeans and even more, to look good naked.  It’s one of the body parts we use the attract a mate so it needs to look it’s best.

The bum is made up of 3 muscles, the gluteus maximus, gluteus medius and gluteus minimus.   These muscles all have different functions and allow your body to move.  They provide your legs with the range of motion they require to walk, run, sit and move laterally.

If you’ve been wanting a Kim Kardashian or JLo bum for quite some time then you need to do these 5 exercises 3 times a week.  Complete 20 reps of each exercise and if an exercise requires you to work both sides complete 20 reps on each side.  Select a weight that will make you fatigue by the last few reps. Since you’ll be doing high reps you should be choosing a lighter weight.

1. Clam Shell with band

Place your band just above your knees.  Start side lying on the floor with your legs together.  Bend at the knees bringing your feet behind you.  Keep your arm under your head to support and maintain your spinal alignment and ensure the hips are stacked.  Engage your core (belly button to your spine) and lift the top knee towards the sky while keeping the bottom leg on the floor.  Exhale as you lift.  Return the top knee back down to rest on top of the bottom knee.  Keep the motion controlled and inhale.

2. Donkey kicks with tubing

Start on all fours and have one handle of the tubing through the legs and the other handle on the outside so you’re enclosing in 1 shoe.  Place the band in the centre of your shoe and 1 handle in each hand.  Keep the hands under your shoulders and knees under the hips.  Push the heel back until the leg ends up in line with the hip and parallel to the ground.  Exhale as you push back.  Inhale and return the leg back to the starting position without resting the knee on the ground.  Complete your 20 reps and switch to the opposite leg.  A simple way to transition is to take the handle that is on the outside and bring it over to the other side keeping the handle that was in the middle exactly where it is.

3. Goblet squat

Start with your feet hip width apart and slightly toed out.  Hold the weight by the head and close to the chest.  Sit back bringing your bum towards the floor and keep your chest facing forward.  Weight distribution is through your heels.  Inhale as you lower.  Exhale back up to the starting position while driving through the heels.  Ensure the knee joints are soft when you return to the top.  Your movement should be controlled.

 

4. Curtsy lunges

Start with your feet hip width apart.  Step back with your right leg so it goes behind and past your left leg.  The right knee should bend as you lower as should the left knee.  Inhale as you lower and exhale back to your starting position.  Repeat for 20 reps without weights and repeat on the opposite side.  Once you feel in control of your movement, add weights.

5. See Saw lunges

Start with your feet hip width apart and weights by your sides. Step back with your right foot so you end up on your toe.  Lower the back knee down towards the floor so that both knees end at 90 degrees.  Inhale as you lower.  Push up through the left heel back to standing and swing the right leg through to the front. Exhale as you transition. Lower the left knee down towards the floor so that both knees end at 90 degrees.  Inhale as you lower.   Push up through the right heel and swing the right leg to the back again.  Keep repeat for 20 reps and then repeat with the left leg swinging through.

As a personal trainer and fitness professional it’s so important to measure your client’s progress. Each month I take my clients measurements to make sure they’re staying on track. It’s a great way for the client to stay accountable to their goals and for us to chat about how we’re going to keep the momentum going.

This is a male client of mine who is working extremely hard and the results are clearly paying off. In just 2 months he has lost 20 lbs, 6.1% body fat, 8.5 inches and 2.6 BMI.

This is proof that hiring a certified personal trainer pays off. We get you the results and work with you every step of the way. One on one attention and the right fitness and nutrition plan to ensure you get the results you are striving for. It’s not an easy process and it does take work but the results are worth it…..and so are you!

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Last Tuesday I posted this photo of the protein shake I made on social media and asked my followers to guess what was making my shake green?

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The winner would receive a free copy of my DVD, Undefeated and you could only guess once.  There were a lot of guesses for kale and spinach and a few for greens mix but nobody guessed this superfood. After I revealed what it was I was surprised how many people hadn’t heard of it.  Since I love to educate people I figured I would post about this amazing green superfood the next day.

So what do you think it is?  The answer is…………

….

….

….

….

….

….

….

….

Spirulina. Here is the graphic I posted about this superfood.

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Now that you’ve educated yourself on a new super food I urge you to try it.  Personally I prefer it in my shakes and with berries so that it can sweeten it up and mask the taste (the smell isn’t very pleasant) but I love all of the benefits it has.  And that makes up for an unpleasant smell any day.

 

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