Archive for the ‘Motivational and Life Coaching’ Category

My wife and I have been looking for a short but fun get away this summer. We just came from Niagara-on-the-Lake last Thursday, rested at home for a day, and took a 3-hour road trip to Tobermory and Collingwood last weekend. This time we are hoping for a Fitness filled adventure!

Read about the FITT Principle here

Since we didn’t want to drive for four hours, we joined a bus tour under ShengNuo tours. The tour guide translated his script to both English and Chinese at the start but for the most part of the trip, everything was in Chinese. That was fine for us as long as we get in our destinations! He also gave us some flyers that we told us to review so we don’t miss out.

Flowerpot Island

We went to ride the Glass Bottom Boat Cruise to Flowerpot Island on our first day after a long 3-hour ride. On the way to the island we spent around 15 minutes at a shipwreck. The boat had a small section where you can see the Lake floor through the bottom of the ship — don’t expect the whole boat to have a glass bottom!

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We arrived at the Flowerpot island with just enough time to hike the trail (about 25 minutes one way to the lighthouse), take pictures, hangout and enjoy the scenery. The island was named after two limestone rock formations that is shaped like flower pots. Get your selfie sticks ready for the awesome view!

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The trail at Flowerpot Island was fairly easy and it’s something the whole family can enjoy. Both kids and even the elderly can follow the trail up to the lighthouse. There are some areas which are very rocky and some requires climbing up a rock, but there are lots of friendlier shortcuts. If you’re planning to wade in the water make sure you bring a pair of swim shoes as the smooth rocks on the floor of the Lake can be very slippery. It was also breezy cold when we went (at around 23C) and we only saw a few people who dared to swim. Before approaching the lighthouse, there is a cave that can be climbed easily through steep wooden stairs. You’ll get rewarded by a majestic view of the green canopy over the island that merges with the fresh blue lake.

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We spent a few hours in the island before taking the jet boat back to the port, so we went to our 3 other destinations the day after.

Inglis Falls at Owen Sounds

We first visited the Inglis Falls – we thought our tour guide made a mistake because we knew it was the Owen Sounds Falls, but he was right! It was named after the Inglis family who owned a factory in the area. There was not so much to see apart from the Falls and we spent only 15 minutes in that location. There is a 10km river trail available that we didn’t go through because it was not in our itinerary. Also there’s a lot of big mosquitoes in this area because of the stagnant river water near the dam so be prepared especially if you go there with kids.

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Georgian Bay Trail

Next stop was the Georgian Bay trail. This is another spot that you might not want to miss at the Bruce Peninsula. It’s included in UNESCO’s list of nature reserves which means that you’ll see nature’s pure beauty and wonder. Get your cameras ready for this one!

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There are a lot of trail options available but since we have one more destination (and we have a few seniors with us), we took the shortest route. It took an easy 40 minute hike to reach the Georgian Bay and a few more minutes with some rocky climbs, you’ll reach the Grotto. The Grotto is another rock formation shaped like a cave from years of erosion. Stretch your tired back, legs, and feet while you enjoy nature’s wonder. It is highly recommended to check this place out!

Click here to read How to Stretch Properly

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Scenic Caves Adventure Resort

Last stop, but definitely not the least! We went to Scenic Caves Adventure resort. It’s a big compound that encloses a nature trail and mountain hike featuring the Caves, a panoramic view of the bay from the longest suspension bridge, an adventure play area for kids, and a lot more! This was the longest and may be the hardest trail of our weekend. It involves a lot of steep climbs and a few slippery rocks. You’ll surely feel your Heart Rate go up a dozen notch! (Need a Heart Rate Monitor when you workout?) You’ll be rewarded with an awesome experience so get ready to hike!

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This adventure trail is best captured with a handy GoPro. Get your GoPro from Amazon here.

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All in all, my Fitbit Charge registered 16,905 steps. Scenic Caves is still designed to be enjoyed by the family and there are stairs and occasional rail handles. If you have any heart conditions this might not be for you as the steep climb could really boost your heart rate. Elderly people who have difficulty walking can stay in the Souvenir Shop or by the man-made lake.

After a two long days of hiking, we just felt like getting a massage to release those tightened trigger points in our sore muscles. And guess what, we found this gem from the Scenic Caves!

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It’s the Relaxus Harmony Roller — an innovative tool for self myofascial release for your neck pain, tight shoulders, sore legs and back. It’s easier to use on smaller areas of your body like your neck and shoulders and is more portable than the foam roller.

Get your Harmony Roller from Amazon

Going to the Flowerpot Island, Georgian Bay, and Scenic Caves was absolutely worth it and a must try if you’re looking for a family friendly adventure!

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Statistics say that losing weight and staying fit and healthy always make it to the Top 10 New Year’s Resolution list that people make. However, statistics also say that most people do not adhere to their resolution, or if they do, they find it hard to sustain it for the whole year! You may have been one of those who made this resolution once or twice before but can’t seem to keep it up for the rest of the year.

Setting a goal is good. But goals will only be good on paper unless we take the next steps to do them. How many people do you think know what to do next after writing their new year’s resolution? How can you make sure that you stick to your goal to lose weight, stay healthy, and get fit?

Read “Make your New Year’s Resolution WORK.

Direction.
After you set your goal for this year to lose weight, stay healthy, and get fit, the next thing that you should do is to get DIRECTION. You don’t just plan to go to a place without looking at the map to know the best route to your destination. The same goes with the goal to lose weight and stay healthy.

Having a training program is the key to get the direction you need to lose weight and stay healthy. With a good training program, you are sure to get the most out of your workouts and that you are not wasting your time.

funny-work-out-quote-hunger-game

Measurement.
When you have the proper direction, the next thing you should do is to MEASURE. Your goals should be attainable and measurable. How much weight do you want to lose? Or to better paraphrase the question, how much weight can you lose in a healthy way? On average, it is safe to lose 1.5 to 2 lbs a week with regular exercise that includes strength training and cardio workouts.

Honestly though, weight is only a vague measurement of how fit or healthy you are. Your body weight can be affected by water, muscle mass, bone density, and much more! At 6’2″ Hugh Jackman was 198 lbs when he bulked up for the movie Wolverine. His BMI would be considered ‘overweight’ based on standard values.

What matters more is your body circumference or girth measurement. It is a better indicator for losing subcutaneous fat – the stubborn fat under your skin – than stepping on the weighing scale. When you determine which ones to measure, then you can easily track your progress and know how to keep improving in your training.

Commitment.
Lastly, you need COMMITMENT. This may sound cliche, but again goals are only good on paper unless you commit to doing them. I started to work as a Personal Trainer in a gym in the first quarter of the year.

Many of my clients who I trained signed up for Personal Training thinking that it will help them commit to pursuing their fitness goal. They got the best training program specific to their goals and needs, and I helped them determine how to measure attainable results. But only the committed clients stayed for the rest of the year.  Some were always caught up with their work schedule or other errands always seem to get in the way of training. A few realised after a couple of sessions that they were not ready to commit and sacrifice time and energy.

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If you want change to happen, you have to commit everything it takes to get the change you want. In my experience in personal training, there are people who pay big money to the gym for one on one personal training and expect that it will make them commit to their goal. It’s a big mistake and a waste of money.

As a personal trainer I can give you direction; I can motivate you towards your goal; and I can challenge you to push yourself more. What I cannot do is to make you commit to show up every training day and to give your 100% every time.

If you are serious about your fitness goal to lose weight, get healthy, and stay fit, then you just need to motivate yourself to follow these three next steps after writing your goal. Find the direction you need so that you don’t feel lost when you train and so that each training day would be worth it. Get an accurate measurement of your goal and reach for specific, attainable results to keep you motivated. Keep in mind that your goal requires long-term commitment. Don’t be overwhelmed but simply take small steps to develop habits that will help you reach your goal.

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Do you think you can commit to your fitness goal to lose weight, get healthy and stay fit? I can help give you direction and support that you need to be successful in your goal. Send me a direct message or check out the SERVICES page.

Talk to you soon!

Winter is definitely on its way back again! Icy rain will fall. Cold winds will blow. It will be harder and harder to run and train outside. Roads will be filled with snow and ice. But training is not about having the perfect conditions outside. Training is about the condition inside of you – how much perseverance, commitment and determination you have.

If you wait for ‘perfect’ conditions, which sometimes do not really come, you will never get anything done.

Just do it.






We all know that regular and consistent exercise is beneficial to everyone. We can never run out of great reasons to exercise! However for most people in this busy society we live in today, exercise still falls below the top 10 priorities in our “to-do” list.

I mentioned in a previous article how the FITT principle determines the outcome of any exercise or training regimen. Simply put, the FITT Principle states that exercise has to be FREQUENT with the appropriate INTENSITY to achieve specific goals, which determines how much TIME will be spent and what TYPE of exercises has to be done. For example, a low-intensity workout consisting of movements such as walking or swimming, has to be done for a little longer period (at least 30 minutes) to achieve cardiovascular (heart and lung) endurance for 3 to 5 times a week.

Some research today on High Intensity Interval Training (HIIT) indicates that training at a high intensity for less than 10 minutes a day at 3 times a week can achieve sufficient health gains. However in my opinion, I don’t think that the proposed 10 minute (or less) HIIT workout is a good recommendation for everyone. The principle of Individuality should be applied and take into consideration the fitness level of an individual before undertaking any HIIT program. It also boils down to each individuals exercise preferences and goals. For example, an adventurous¬† person who aims to improve cardiovascular and even muscular endurance and wants to be fit so that she can last on long-duration activities such as running, swimming, or hiking will benefit more from low-intensity endurance training. On the other hand, a busy office person who has been going to the gym and is used to being on-the-go can benefit enough from HIIT, if her goal is only to maintain her fitness level and squeeze in an exercise routine to her busy schedule.

In any case, regular exercise results in a myriad of benefits that not only helps us prevent chronic disease, but improves our quality of life. Exercise will not only make us live longer, but enjoy life better.

If you are not thoroughly convinced, here’s a simple infographic from the PTDC – a great resource for Personal trainers and fitness enthusiasts – showing 101 reasons to exercise.

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101 Reasons to Exercise.

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Do you let your day run you, or do you run your day?

It’s your choice.




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Never EVER let your mistakes bring you down. They say experience is the best teacher and we can learn from our mistakes. Remember that there is always a second chance – another chance to improve, to do better, and to succeed.

Just look at this soccer player from Maldives, Ashad Ali Adubarey. He had this chance to score a goal for his team with a penalty kick – a one on one match between him and the goal keeper. While running towards the ball, he slipped and lost his momentum. But that did not stop him. He quickly got up and continued a few more steps toward the ball. He proceeded to kick, and scored a goal to beat Afghanistan. Some reporters say that he intentionally feigned the fall, but you could watch the video for yourself to see for yourself if it was a total wipe out or a fake.

The point is that, even after such a bad fall, we can always get up and try harder.

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