Archives for posts with tag: motivation
This is Naomi. I first met Naomi in 2004 when she first came to my bootcamp classes. Actually, she reminded me that she attended my kickboxing class at Centennial Community Centre when I worked for the City of Markham. When she was ready to start her fitness routine after her 1st child she did a google search and found me. Remembered my face and immediately contacted me to join. Here is her story.

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After my first child (son) in Nov 2013 I was about 155 pounds and a size 10 or 12 (as I never liked my pants to be too fitting). I maintained roughly the same weight and size for 2 years and then became pregnant with my second child (daughter). After my daughter I am now about 130 pounds and a size 6. If I didn’t have you to guide me through workouts and get the personal training and attention I needed- I wouldn’t feel as comfortable and more confident in the clothes I am wearing now.

After my son I tried to improve my eating habits but resorted back to more takeout than cooking at home. After my daughter I have taken a more dedicated effort to eating better with cutting down my portion size and very rarely drinking pop (which I LOVE).

After my son I started bootcamp with you and enjoyed the group fitness but could only commit to one day a week and usually did not do any additional exercise outside of class. After my daughter I committed to seeing you for personal training 2 days a week and also took an additional group fitness class once a week. I found myself going for walks when I didn’t have classes to keep active and I can’t tell you how much healthier, fit and stronger I now feel.

I had to buy new pants and tops and love the fact that I am seeing more muscle tone in my body. My endurance is more than it ever has been – especially in my physical activity and those darn tabatas.

Thank you for continuing to support me through my fitness goals and keeping me on my toes…literally!

Since having her daughter she has lost 25 lbs, a total of 20 inches and 8% body fat. She has not been this weight since she got married which was 4 years prior to her first child being born. How amazing to say you are the same size as when you got married.

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Ashley Graham is a REAL woman. I can’t believe what’s considered plus size is a US size 8. The modelling industry is basically saying that more then half of the world is plus size. I guess I fit into that category because the tops I buy at Lululemon are size 8. I have broad shoulders and larger boobs which I feel look feminine and strong.  
Even though we are not standing in front of an agent we are standing in front of the world. Putting ourselves on display by posting photos on social media for others to comment on. Whether by writing comments or saying it to themselves we are constantly judging others. I have heard women describe other women as “the fat one” or “the anorexic looking one”. Labelling. It honestly makes me sad to hear this. 
There is too much pressure to fit into a mold and some women are not strong enough to think otherwise. They think if they look a certain way that it’s considered beautiful. Meanwhile, psychologically you are spiralling out of control just to make yourself look a certain way. So when will you know you’ve reached your ideal image of what you want to look like? The answer is you won’t. If you’re so caught up in making yourself look a certain way you will constantly be cutting yourself up. 
STOP!!
STOP having this unhealthy looking image in your mind. 
The fitness industry is notorious for posting half naked selfies. No body fat, no thigh gap, big booties, abs, big boobs, skinny arms, a ton of makeup. A lot of what’s on the internet is so unrealistic. How about embracing that you have some rolls, that your thighs touch and jiggle when you walk, that you look healthy and strong. As long as you’re keeping active, fueling your body with healthy food like fruits and veggies, and not sitting on your butt the whole day, then you are thanking your body for all that it does for you. 
The human body is an amazing thing and we all come in different shapes and sizes. This applies to men too. Accept your body for all of the amazing things it does for you. Be proud of your legs that take you places. Be proud of your round bum that helps you to sit and stand. Be thankful of your midsection that helps you to stand or sit straight. Be proud of your strong arms that allow you to lift your kids, clean your house and drive. Your body is responsible for more then just “looking good”. Embrace who you are, what you’re capable of doing. You are you and that should be enough. No expectations, no judgement. 

Watch Ashley Graham at TedX here

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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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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I get asked a ton of fitness questions but one of the most common questions is how to get defined muscles. Here’s the way to achieve that look.

 

I came across a quote the other day that said ‘I have get to workout’.  Having to workout and GETTING to workout are 2 different things.  Just changing 1 word in your vocabulary can make your outlook on life and goals seem different.  We all have goals but changing your frame of mind is what will help you achieve and conquer them.  Let’s not take movement for granted.

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