Archive for the ‘Sports and Fitness’ Category

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92% of people fail in their New Years Resolutions and 38% of all resolutions are weight loss.

Sticking with a program is difficult.

Family gets in the way.
Work gets in the way.
It’s expensive to hire an ongoing trainer. At $50/hr 4x/wk that’s $800/month – yikes!

I’ve dedicated my life to attaining the knowledge to help create great programs and understand the psychological motivators to sticking with it.

To train with me in person is expensive and I don’t have any space right now but I do offer remote online training and, for a limited time, have a couple of spots available.

Some of the many benefits to training with me online are:

It’s much more cost effective.
Don’t have to go into a gym.
Offer stronger accountability and support systems.
You can be anywhere in the World

I’m here to make sure that you don’t become another statistic. I guarantee results if you guarantee adherence. To apply, go to the SERVICES tab.

Talk to you soon!

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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These are some snapshots taken from my new workplace – my first in Toronto, as a Personal Trainer. The gym is not as big as its counterpart branches which have pools, courts, and other facilities, but it’s big enough to compete against big gyms in Toronto. Time has been passing by so quickly and it’s
already 3 months since I started here. It wasn’t easy opening up different time slots to accommodate clients and establish a good client base, but I’ve been blessed to have regular clients coming just after a week since I started.

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New equipment ready to burn your calories.

The gym has great equipment and facilities in comparison to its smaller competitors, but it can improve on adding some tools like ankle weights, resistance bands, battle ropes, and sand bags.

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The above photo shows the small Personal Training area where “special equipment” can be found and used. And by the way, this is where sessions with trainers are usually done. (This is how new members are usually introduced to this area..the emphasis is on the Personal Training AREA and not on the Personal Trainers).

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This is the free weights area where the big boys are, and where things get messy most of the time. I don’t get how people can stack up 360lb plates on the leg press machine, do 4 “mini-reps” (composed of mini movements, with minimal leg flexion and extension) of 1 set, but then they leave the stacked up plates on the machine after using them. Dumbells are also supposedly arranged by weight, starting from pairs of 5 lbs, increasing by 2.5lbs up to 100lbs. I don’t know if anyone does 100lb bicep curls (and why..) but those 100lb dumbbells end up on the 10lb rack, and everything in between gets messed up.
For a couple of Saturdays when I started a big, strong lady member asked me to help her return the dumbbells to their rightful places (the racks have labels for each weight). She just can’t stand the unreasonable, dumb disarray with the dumbbells.

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Overall, it’s a good gym to work out and to work. But for now my schedule gets stacked with 25 minute sessions so it’s mostly work for me – I only get to work out if clients cancel at the last minute, or if I need to do a demo for exercises.

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The T-bar is typically used as a rowing exercise to work the rhomboids, trapezius, and lats muscles. It can easily be substituted by a barbell or dumb bell row since using the T-bar may feel a little absurd (imagine pulling 50 kg of weight to your crotch).

However, creativity and functional movements can be applied to this gym-corner equipment to give you a good core workout that can be definitely challenging.

Watch the video below to see how to do a clean and press using the T-bar.

 

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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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Soccer Edge
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Skill Factor: Premier League Soccer [Import]

Really Bend It Like Beckham: David Beckham’s Official Soccer Skills

Complete Conditioning for Soccer

Soccer Coaching:34 Soccer Goalie Drills  

How to Prevent Running Injuries

Having a well-programmed training plan and taking some precautions can greatly minimize risks to these injuries and ailments.

Here are some tips to prevent running injuries.

– Don’t Ignore Pain: From my experience as a sports therapist, most runners (and other athletes) who come to the sports clinic and complain with unbearable pain are usually those who have been ignoring the pain and discomfort for some time and waited for the pain to worsen before going to be checked and treated. Muscle soreness is natural and it is sometimes okay to ‘run through the pain‘ especially if you only feel slight soreness from your legs, but if the pain has been consistent and increasing, then it’s a sign that what you are feeling is more than just regular DOMS. If you run with sore legs, it might also mean that other muscles will be compensating for the effort. So if you feel sore but you need to add mileage, run at a slower pace.

Read about the difference between “Chronic” and “Acute” Injury here.

Rest Adequately: Most of these running injuries result from lack of enough recovery time for the body to repair and strengthen itself for your next run. At the slight feeling of unusual discomfort or pain, lessen your running load or activity and rest adequately.

Warm up and Stretch: Tightness of muscles causes an imbalance in your body. Make sure that you stretch especially after you run, holding the stretch for each area for at least 20 seconds. Before you run, warm-up properly and try to do dynamic stretching and reach the muscles ROM to ensure that they are ready. Some people and websites advice focusing the stretch for the calves, hamstring, groin and quadriceps, but a whole body stretching routine which includes other body parts that are involved with running (shins, hips, low back, abdominals, and even chest and shoulders) will ensure that your body is well-balanced and ready for your run. A good warm-up routine lasts for 5 to 10 minutes and conditions the whole body, not just the legs.

Lift those weights: Resistance or strength training can help you develop muscle strength and endurance for your runs. Resistance training also adds to your core strength. Don’t worry about bulking up from weight training – having a balanced training program will ensure that you reach your goals without adding extra weight.

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Cross train: Doing other activities or sports will develop your body in different aspects and may help you improve your agility, stamina, and coordination. This helps prevent injuries because your body becomes prepared to react to different kinds of stresses. Don’t just run – try swimming, biking, basketball, football, even wall climbing! Cross-training also minimizes risk for overuse injuries which occurs especially when you repeat the same activity (i.e., running) over and over again.

Dress appropriately: Make sure that your shoes fit right. If you have flat feet or high arc, wear appropriate shoes that meets your specific needs. Check the soles of your running shoes – running shoes are usually good after 400 to 500 kilometers. If possible, wear a separate pair for every day walking and running to prevent your shoes from wearing out quickly.

Patience is a virtue: Don’t force yourself to run longer distances too soon. A safe range for increasing distance is 10% per week. Do not try to run uphill or downhill if your body is not ready for it. It is commonly thought that running downhill is easier because you get gravity to lessen your effort, but running downhill can actually be more stressful to your joints and muscles as the body tries to ‘brake’ and control the fall.

Stay hydrated: Long duration physical activities like running may require additional 1 1/2 to 2 /12 cups of water on running days. drink 150 to 250ml of water 15 to 30 minutes prior to your run. Try to drink at least 150ml of water after every 15 minutes during your run. Hydrate with a sports drink after your long run to replenish lost liquids and electrolytes.

Talk to a coach or trainer: If you are serious about wanting to improve your performance and adding up to your mileage, talking to a professional is the best thing to do. Reading about training programs and running regimens may not be enough. Doing what other seasoned runners in your club may not even be beneficial. Individualization of your running program is very important not only because it will significantly improve your performance, but it will also decrease risks for injuries.

Check out running shoes and other gears from Amazon.

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TrailHeads Elements Running Gloves (Medium) Iwotou Protective Gym Running Jogging Sport Armband Case for Samsung Galaxy S4 + Free Accessories (Black) Asics Unisex CQAR0503 Entry Multi-Color Digital Running Watch Nathan Sports Trail Hydration Pack with Two 10-Ounce Nutrition Flasks

 

Have you experienced any running injuries? How did you recover?

Do you find these tips helpful?
What else do you want to know about running injuries and ailments?
Let me know in the comments?

Check out these ebooks for your Kindle and iPad:

Running Injuries: Treatment and Prevention by Jeff Galloway

Runner’s World Complete Book of Women’s Running: The Best Advice to Get Started, Stay Motivated, Lose Weight, Run Injury-Free, Be Safe, and Train for Any Distance

ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running




Get Ripped in 90 Days


10 Minute Trainer - Workout for the Busiest People

Today marks the two weeks I’m finally employed as a Personal Trainer at a prime gym in Toronto. As a starter, I am still trying to establish a client base so I have to devote more of my time to meet clients and have them booked. Hopefully as weeks pass, I’d be able to have a saner and more regular schedule. It’s hard to find time to write for now, but I will try to do it more often as I adjust to my schedule.

As a personal trainer, I prefer dynamic and functional exercises more than using weight machines like as a runner, I prefer running outside than on the treadmill. Machines have their value-  beginners benefit from them as they learn how to activate their muscles; body builders can use them to supplement their sets and work their muscles to exhaustion; the elderly rely on them for additional support and stability while they pursue their fitness goals. However, if you are someone who trains in the gym to be stronger, improve your performance, increase muscle mass, or lose fat mass, you wouldn’t want to restrict yourself to those limited weight machines. You burn more calories if you do exercises in an athletic stance compared to doing exercises sitting down on a machine. Your core gets activated because you have to engage not just the agonist muscles, but also the antagonist and synergist muscles when you use free weights. One of the best free weights available are the kettle bells. Today kettle bells come in different shapes and sizes, and advanced ones are easily weight-adjustable but you can always rely on a traditional kettle bell. Start to learn the basic primal movements with a light kettle bell (usually 10 lbs) and build up to improve your balance, coordination, and power.

Here is a great video that shows lots of amazing things you can do with a kettle bell:

Get your kettle bells from Amazon. Click here for more choices.
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