Archive for the ‘Sports and Fitness’ Category



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
33 Bungee Soccer Trainer
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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.


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.


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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Cap Barbell SDK2-010 Kettlebell, 10 Pounds Reebok 10Lb Kettlebell (W/Dvd) 35lb Easy-Fit Vinyl Coated Contour Type Kettlebells

Here’s an infographic by Greatist that shows How to Foam Roll Like a Pro! Read easy and effective ways to use your foam roller for muscle pain treatment, recovery, and improve your performance!

Original post here.
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Trigger Point Performance The Grid Revolutionary Foam Roller, Black $41.24 only at Amazon Canada ProSource Discounts Ultra Deluxe Revolutionary Sports Medicine Roller, Blue only $22.99 at Amazon Canada Black Mountain Products High Density Foam Roller Extra Firm, 24-Inch for only $18.64 at Amazon Canada Trigger Point Performance Grid Mini Compact Foam Roller for only $24.99 at Amazon Canada

hrMeasuring your Heart Rate is the most reliable and easiest way to indicate the intensity of your workout. Your heart rate shows how hard your heart is working during exercise and training – how fast it pumps out and delivers oxygenated blood and nutrients to the working muscles. By determining the intensity of your workouts, you can exercise safely and effectively by staying in the right range of intensity for your fitness level and exercise goals. Each person has a specific target heart rate to reach when they work out. This lets you know if you are training hard enough, or if you are behind your target fitness goal. You can check out the target heart rates from the American Heart Association based on your age by clicking here. 

How to measure Heart Rate.
Measuring your heart rate is very simple as long as you have use of a timer or a watch and you know how to get your pulse. You can use your index finger and middle finger as your tools to feel your pulse. Place your fingers either over your carotid artery or radial artery. Count the number of pulse your heart makes for 15 seconds, with the first beat counting as zero. This will be your heart rate.

An easier and more accurate way to measure your heart rate and know the intensity of your work out is by using a Heart Rate monitor. These devices are considerably affordable and good investments if you are serious about your fitness goals. Some people who have medical conditions are advised to use a Heart Rate monitor when working out to know if the intensity of their exercise is still safe for them. For someone who is serious in pursuing fitness goals, the Heart Rate monitor is a vital tool to quickly and accurately measure heart rate and determine if the intensity is within the desired goal. Most of these fitness gadgets can be customized to match your fitness level and age, and some even feature beeps and alerts to ‘coach’ you and let you know how you are doing.


Buy your Heart Rate monitor from Amazon with free shipping. Click here.

The following are some of the most common brands of Heart Rate monitors that you can consider to buy if you are serious about getting fit. You can get them from Amazon for free shipping and at a relatively lower price compared to the market. Click on the photo to see reviews about the featured model, or click on the links to see other models and gadgets, and order from Amazon.

Pyle Sports Heart Rate Monitor
Pyle sports hr
Pyle offers the most affordable yet reliable heart rate monitors in the market. If you are not sure about getting extra gears and gadgets for your workouts but wants to start getting serious in your fitness goals, you can start out with the Pyle sports Heart Rate monitor. It accurately measures your heart rate and will help you determine if you’re in the right exercise intensity range. Pyle sports heart rate monitors comes with a strap that you can easily attach comfortably. It features a simple screen interface and easy to use controls. Pyle sports heart rate monitor comes in different colors and may be the gadget of choice if you want to bring your style to your workout. A Pyle sports heart rate monitor costs from USD $30.00 to $60.00 depending on extra features such as bluetooth connectivity, USB, and walking/running sensors.

Click here to see more color choices and models of the Pyle Sports Heart Rate monitor 

Timex Heart Rate Monitor
Timex heart rateTimex is a well known brand for watches and other gadgets that has been proven to be reliable and accurate. It offers a wider variety of choices and features, and is relatively affordable for its quality and capabilities. Serious fitness enthusiasts and athletes have been relying on Timex watches for accurate recording and analysis of their workouts and training. Timex Heart Rate monitors have been used by runners, marathoners, swimmers, triathletes, cyclists, and people who are serious with their training. If you want to take a step further with your training, invest with a Timex Heart Rate monitor. Compared to the Pyle Sports Heart Rate monitor, Timex does not only measure your heart rate but it allows you to determine your training zone range and your target heart rate. Timex heart rate monitors is more capable and versatile, and is the gadget of choice for the serious fitness enthusiast and athlete.

Click here to see more Timex Heart Rate Monitor watches.

Polar Heart Rate Monitor
polar hrPolar gadgets and devices have been proven to deliver quality and accurate results over the years, and may be one of the most competitive brands there is. Polar Heart Rate monitors have reliable functionality and features a friendly advanced interface. Polar Heart Rate monitors undoubtedly looks more sophisticated and its sleek design gives it an advantage over other choices. Polar offers high-quality technology with stylish designs so you can train with your favorite colors and mix and match your watch with your chest straps. Polar Heart Rate monitors are fun and engaging training companions with excellent user-interface and accurate recording. They can be easily connected to your smartphone and you can upload and access your data with ease. This is the best choice for people who are serious about details in their training and people who wants to compete with style.

Click here to train with quality and style using Polar watches. Buy from Amazon and get your gadget delivered for free.
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Are you serious about your workouts?

Are you planning to take the next step in your training?
Let me know in the comments what you think about using Heart Rate monitors or what your experiences are in using these gadgets.

foam rolling1Myofascial release is a soft-tissue therapy technique to treat skeletal muscle tightness and pain. It aims to relax stiff muscles, improve blood circulation, and improve flexibility in muscles. I practiced as a myotherapist for four years before and I witnessed how this massage technique work wonders! I have done myotherapy for different kinds of pain-struck people: from competitive athletes to sedentary office workers who have been complaining of chronic pain and aches. I have had other therapists do myofascial release to me, and have done myofascial release to myself and as both a provider and recipient of this luxurious healing procedure, I can attest to its effectiveness.

Of course, nothing beats a soothing massage done by expert massage therapists while you lay down and relax, but when you’re in a race or competition and you need release from tensed up muscles this luxury is not an option and you need an alternative to take your aches away. As I’ve mentioned earlier, I have done myofascial release to myself many times and you can do it, too, but it takes trained hands to find, press, and release those stubborn muscle knots and tight muscle bands. Fortunately, someone invented the Foam Roller which is now a very common partner of many runners, marathoners, triathletes, swimmers, and other athletes. Using the foam roller is very easy and it can be done by almost anyone who needs relief before or after a race. Foam rolling is a technique that has been developed as a treatment in physiotherapy to inhibit over-active and tight muscles. Apart from targeting tight muscles, foam rollers can also be used as a challenging exercise tool to correct posture, improve balance and coordination, and work the core. Pilates exercises use the foam roller in various ways to work the whole body and challenge the core.

Read: What is a Foam Roller?

Foam Rollers can also be used to work not just stubbornly tight muscles, but also to strengthen your core!

Foam Rollers can also be used to work not just stubbornly tight muscles, but also to strengthen your core!

In the absence of a massage therapist or athletic trainer, using foam rollers for myofascial release can be effective for many major muscle groups including the gastrocnemius, latissimus dorsi, piriformis, adductors and abductors, quadriceps, hamstrings, hip flexors, and the thoracic spine. Usually, the foam roller is placed under each muscle group and pressure is applied on the trigger point by putting your body weight on the foam roller. In actual massage therapy, the pressure is held for 7 to 20 seconds, depending on the tenderness of the area, amount of pressure administered, and tightness of the muscle knot. Techniques vary in massage therapy but since only a limited amount of pressure can be applied in foam rolling, it is recommended to ‘roll’ on each area or hold the pressure for 30 seconds up to 1 minute. The GRID foam rollers have firmer surface and features unique “distrodensity zones” of varying width that allows for precision massage so you can target those muscle knots more efficiently.

Read an article about Foam Rolling from the NASM

If you want to improve your performance and maximize your training, then add a foam roller to your training program both for challenging core exercises and relaxing muscle release!

Read about common running injuries, ailments, and treatment

Here are some tips and reminders when using foam rollers:

  • Use your foam roller on an exercise mat so that it won’t slip or roll easily and you have maximum control.
  • A tip from a former myotherapist: the area where your pain is may be different from where your problem is. The nerves in our muscles can sometimes produce a ‘radiating pain’ which means that the tight knot exhbits pain somewhere else. Most people use the foam roller to press and roll only on the areas where they feel the pain. A common example is using the foam roller on tight IT bands for ITB pain and knee pains. The pain you feel on your ITB or knee is only the symptom of tight muscles somewhere else and rolling on your ITB erroneously would not relieve you of anything and may even cause tenderness on your ITB. Use the foam roller with caution and precision.
  • Don’t depend on your foam roller to relieve you of your pain. Warm up properly before you work out, make sure you cool down enough after you train and stretch regularly.
  • Apply heat packs or warm pads to painful areas to relax the muscle before you use the foam roller.
  • Not all pain can be treated using foam rollers especially acute ones. Do not use the foam roller for ankle sprain, muscle strains, and bruises.
  • Do not use a foam roller on a joint. They are supposed to work your muscles only.


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Trigger Point Performance The Grid Revolutionary Foam Roller, Black $41.24 only at Amazon Canada ProSource Discounts Ultra Deluxe Revolutionary Sports Medicine Roller, Blue only $22.99 at Amazon Canada Black Mountain Products High Density Foam Roller Extra Firm, 24-Inch for only $18.64 at Amazon Canada Trigger Point Performance Grid Mini Compact Foam Roller for only $24.99 at Amazon Canada

This post aims to provide an overview of the features of each of the most commonly used Garmin Forerunner models to let you know how each GPS watch compare with one another and help you decide which model fits you. Whether you are someone who is just starting out in running or you are a runner who has dozens of medals around your neck, I hope you would find this guide helpful in deciding what GPS watch model to buy. Each model is linked to Amazon and you can view more customer reviews and features when you click the link. You can get your Garmin Forerunner watch from Amazon a better price. Amazon also offers free shipping on all Garmin Forerunner models. Simply click the photos of each Garmin Forerunner model to direct you to Amazon. Whether you are from Toronto and the GTA or anywhere in Canada and in the world, you can place your order from Amazon with free shipping. You can also have your Garmin Forerunner delivered to you faster at a reasonable price.


Garmin is undoubtedly the top brand that provides GPS watches and heart rate monitors for athletes, swimmers, hikers, and serious fitness enthusiasts. Garmin gadgets have excellent quality and accuracy in recording your run distance, pace, and calories burned. Garmin Forerunner watches cater to everyone who are serious in achieving their fitness goals. Whether you are someone who is just beginning to run, or you are already a seasoned marathoner or triathlete, you can use the Garmin Forerunner GPS watch to help you monitor your training and reach your goals. Below is a list of the most commonly used Garmin Forerunner models and a quick overview of their features so you can easily see how they compare to one another and help you choose which would be your running buddy!

Click on the photos or links in each model to see customer reviews and order it from Amazon with free shipping.

Each Garmin Forerunner watch is equipped with an accurate GPS, a screen display that can be customized to show your Time, Distance, Pace, and Calories. They also measure your Lap Pace, Average Pace, Lap Speed, and Average Speed. Each gadget can be connected to Garmin Connect to upload your data in real-time so your family, friends and teammates can see your progress. In most models of the Garmin Forerunner, you can purchase a GPS watch with a Heart Rate monitor as well to track your calories and measure the intensity of your workouts.


Garmin Forerunner 10

The Garmin Forerunner 10 is the cheapest and most affordable Garmin GPS watch. Even with its low price, it still competes against the higher models because it basically contains the same features that you need for your workouts. The Garmin Forerunner 10 has been proven to endure indoor swimming and can track indoor workouts. It is also very small compared to the other Garmin GPS models so if you’re looking for a training watch that you can wear everyday, the Garmin Forerunner 10 is for you. Click on the photos to read more reviews about the Garmin Forerunner 10, or to buy it from Amazon with free shipping.

Read another post about the Garmin Forerunner 10

Garmin forerunner10
– Inexpensive, small and light, durable, and has all the basic features you need in a GPS watch.
– Easy to use and record your workouts.
– Water resistant up to 50 meters
– If you are starting out to be serious in your runs, or if you want a GPS watch that you can wear everyday, the Garmin Forerunner 10 is for you.


Garmin forerunner 10 pink
– The men’s watch is slightly bigger than the women’s watch, but it requires separate chargers.
– It performs minimally on indoor training.
– Cycling mode is reported to have been less accurate.



Click here for a more in-depth review of the Garmin Forerunner 10.

Click here to order your Garmin Forerunner 10 or other models from Amazon.


Garmin Forerunner 110

The Garmin Forerunner 110 is the next GPS watch that you would want to look at if you are looking for a more versatile watch and yet remain small and compact. The Garmin Forerunner 110 won’t overwhelm your wrist and its size make it just a little short of being a stylish watch to wear everyday. You can put in your age and weight to measure the calories you burn from your runs. It can easily be connected to any heart rate monitor to measure the intensity of your workouts. Click on the photos to read more reviews about the Garmin Forerunner 110, or to buy it from Amazon with free shipping.

Garmin forerunner 110
– Friendly interface and very easy to use.
– Accurately records your workouts.
– Its size makes it a good choice even for everyday wearing.
– It has the latest GPS chipset that gathers GPS data fast.


Garmin forerunner 110 pink
Garmin features are limited to make up for the size.
– It does not show workouts, interval training, courses, pace, etc.
– Does not currently support foot pods.
– You cannot swim with it.



Click here for a more in-depth review of the Garmin Forerunner 110.

Click here to order your Garmin Forerunner 110 or other models from Amazon.

Garmin Forerunner 210

The Garmin Forerunner 210 is a successor of the previous model, the Forerunner 110. It features additional pod support, and shows a little more data in its interface. Like the previous model, you can input your height, weight, and age to monitor the calories you are burning and the intensity of your workout. Compared to the Forerunner 110, this GPS watch can show you your lap average and overall average. You can also set an auto-lap to customize the distance of each lap you would like to run. The Garmin Forerunner 210 is also capable of interval workouts that measures your warm-up, intervals, rest, sets, and cool-down. Click on the photos to read more reviews about the Garmin Forerunner 210, or to buy it from Amazon with free shipping.

Garmin forerunner 210Pros:
– For its added features, it is still considerably small compared to advanced models.
– It can support foot pod for indoor training and heart rate monitor.
– You can do interval workouts with this gadget for more serious training.
– Accessories can be easily connected.

Click here for Garmin Forerunner 210 accessories.


Garmin Forerunner 210 whitegreen


– Like its predecessor, it is not waterproof.
– You cannot customize data fields.
– Its features for cycling is not maximized.



Click here for a more in-depth review of the Garmin Forerunner 210.

Click here to order your Garmin Forerunner 210 or other models from Amazon.


10 Minute Trainer - Workout for the Busiest People

Garmin Forerunner 220

The Garmin Forerunner 220 remains as a mid-range GPS watch with regards to its affordability and features. It is stylish and comes with other colors. Its size is also similar to its relative Forerunner 210 with small adjustments to its design. The Garmin Forerunner 220 has a clearer and more friendly interface that you can access in a simple press of a button. This GPS watch includes an internal accelerometer which makes it possible to measure pace and cadence without a requiring a foot pod. The Garmin Forerunner 220 is also waterproof and can endure being submerged 50 meters deep. If you are a swimmer or a triathlete, then the Garmin Forerunner 220 is the GPS watch of choice for you. Click on the photos to read more reviews about the Garmin Forerunner 220, or to buy it from Amazon with free shipping.

Garmin forerunner 220

– GPS connectivity is fast and reliable.
– Better than the Forerunner 210 to customize your workouts.
– You can swim with it! This is the mid-range GPS watch for swimmers, triathletes, or runners who train under the rain.



Garmin forerunner 220 violet
– It features an indoor workout monitoring, but does not prove to be accurate.
– Slightly more expensive than other mid-range GPS watches.



Click here for a more in-depth review of the Garmin Forerunner 220.

Click here to order your Garmin Forerunner 220 or other models from Amazon.


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Garmin Forerunner 610

The Garmin Forerunner 610 is one of the most improved and advanced GPS watches available but remains relatively affordable. Apart from its sleek design, it features a hi-tech touch screen display for easy access and workout monitoring. It is the first touch screen GPS watch produced by Garmin and it features additional functions that are not available on previous models. You can select your preferred language and customize your watch to record and show data you need. It also has a friendly screen display and can be operated with great ease. Click on the photos to read more reviews about the Garmin Forerunner 610, or to buy it from Amazon with free shipping.

Garmin forerunner 610
– Its touch screen feature that works well allows easier accessibility and functionality.
– This gadget can be worn every day.
– It is a very versatile hi-tech GPS watch that can be used not just by runners, but also by duathletes, and bikers.
– Indoor workouts can be measured with better accuracy.
– Advanced runners will be proud to wear this GPS watch which shows more confidence and experience while remaining affordable as a mid-range watch.
Garmin forerunner 610 whiteblue
– If you are starting out as a runner, the Garmin Forerunner 610 may be too much as an entry level watch. You can settle with the features of the previous models, unless you would want the Forerunner 610 for its touch screen capability.
– While this watch is water-resistant, it is not specifically designed for swimming.
– Battery life is limited to only 8 hours in training mode.



These running gears and gadgets are available to you not just for you to flaunt and tell people that you are a serious ‘runner,’ but they help you improve your performance, and even safety, for you to reach your goals efficiently. GPS watches are good investments whether you are a seasoned athlete or you are just starting out in your running journey. It’s a matter of choosing which watch fits your wrist and your training needs!

super saver

Foam Roller_The grid revolutionary Foam Roller_Pro source Foam Roller_Black mountain Foam Roller_Mini compact
Trigger Point Performance The Grid Revolutionary Foam Roller, Black $41.24 only at Amazon Canada ProSource Discounts Ultra Deluxe Revolutionary Sports Medicine Roller, Blue only $22.99 at Amazon Canada Black Mountain Products High Density Foam Roller Extra Firm, 24-Inch for only $18.64 at Amazon Canada Trigger Point Performance Grid Mini Compact Foam Roller for only $24.99 at Amazon Canada


Run and train with your Garmin Forerunner GPS.

Run and train with your Garmin Forerunner GPS.

The Garmin Forerunner 10 is the most common GPS watch that is used by runners, marathoners, and serious sports enthusiasts all over the world. It accurately tracks your distance, speed and pace, and calories burned. If you are serious in pursuing fitness, the Garmin Forerunner 10 helps identify your personal records and provides motivation in your workouts. The Garmin Forerunner 10 is very helpful for athletes and everyone who is serious in their distance-based workouts.

How to use the Garmin Forerunner 10 GPS?
Most runners and marathoners use the Garmin Forerunner 10 because its features are easy-to-use and allows you to record your runs with one press of a button! The display settings that sshow the distance, pace, and calories can be customized easily. The Garmin Forerunner 10 is very light and comfortable while having the features that you need.
When you press start, the Garmin Forerunner 10 works to monitor your distance, pace, and calories burned and shows you the summary of your workout after every mile, until you finish your workout. You can easily determine if you have just broken a personal record! The data recorded from your Garmin Forerunner 10 can be quickly uploaded to the Garmin Connect software for analysis, comparison, and for bragging rights!

super saver

Garmin forerunner10
Garmin Forerunner 10 GPS Watch (Black/Red)

Garmin forerunner 10 pink
Garmin Forerunner 10 GPSWatch (Violet)

READ: Garmin Forerunner 10 – Great performance in a small, low-priced package

What are the Features and Benefits of the Garmin Forerunner 10 GPS?
The Garmin Forerunner 10 GPS watch is a compact watch that has a display resolution of 55 x 32 pixels (W x H) and is amazingly light weight. The Black/Red Garmin Forerunner 10 is slightly bigger than the Pink/White and Green/White watches.

How long does the Garmin Forerunner 10 GPS watch battery last?
The Garmin Forerunner 10 uses a rechargeable lithium-ion battery that lasts up to 5 weeks in power save mode, and 5 hours in training mode. It can definitely endure a full marathon!

READ: 5 Reasons why I love my Garmin Forerunner 10
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Get the Garmin Forerunner 210 if you want to swim with your Garmin.

Get the Garmin Forerunner 210 if you want to swim with your Garmin.

Can I swim with the Garmin Forerunner 10?
The Garmin Forerunner 10 is a water resistant watch up to 50 meters. You can technically swim with your Garmin Forerunner 10 but most people recommend using the more water-durable Garmin Forerunner 210 instead.

Where can I buy the Garmin Forerunner 10 in Canada?
You can buy this compact GPS watch in Canada through amazon in different colors.  Get your Garmin Forerunner GPS Watch from at a lower price by clicking here.


Do you need the Garmin Forerunner 10 GPS Watch?
With the complete features of the Garmin Forerunner 10, it is a good investment to help you achieve your goals and beat your personal records. If you are starting to be serious with your running and want to begin training for a marathon, then the Garmin Forerunner 10 is for you!


Click here to check out more models of the Garmin Forerunner GPS watch.


Garmin forerunner 110 Garmin forerunner 220 Garmin forerunner 220 violet
Garmin Forerunner 110 GPS-Enabled Sport Watch with Heart Rate Monitor (Red) Garmin 010-01147-00 Forerunner 220, Black/Red Garmin 010-01147-01 Forerunner 220, White/Violet

This month, I posted about how to prepare for the Canfitpro – Personal Training Specialist written exam and Tips about the Canfitpro – PTS exam. I already got my certification from Canfitpro as a Personal Training Specialist but it took me a while to post this blog because I got caught up editing my resume and searching for jobs as a Personal Trainer. In any case, here’s the third part of my blog on how to prepare, study, and pass your Canfitpro – Personal Training Specialist certification.

Click the links below for my previous posts about the Canfitpro – Personal Training Specialist written exam:

Reviewing for the Canfitpro – Personal Training Specialist Exam

Passing the Canfitpro – Personal Training Specialist Written Exam


Canfitpro foundationsI finally was able to take my Canfitpro – Personal Training Specialist practical evaluation exam a couple of weeks ago, a day before Black Friday. It wasn’t as maundy that day because after the long wait and preparation, I passed my Canfitpro – PTS practical evaluation! My wife also passed her G driving license exam, and it was just her first take. If you have passed your Canfitpro – PTS theory exam, then your Canfitpro instructor-trainer will set a schedule with you on when to have your practical evaluation, which is the last part in Canfitpro Personal Training Specialist certification.

I passed my theory exam with a score of 83%the passing score is 80% for the Canfitpro Personal Training Specialist theory exam. The written exam is a combination of multiple choice questions and short answer portions worth 100 points each. I did not take the Canfitpro – Personal Training Specialist course and just studied by myself since I have a degree in Sports Science. I alloted almost a month to study the book and DVD, and answered the Study Guide thrice. Some people I know who did take the Canfitpro – PTS course got scores around 85%, so getting away with 83% without taking the course is considerably good.

canfitpro study guideThe instructor-trainer sent me a congratulatory email indicating that I passed the written part of the certification and instructions on what to expect on the practical part of the certification. I set a schedule to have my practical evaluation after two weeks which I thought was enough time for me to prepare, and also because my instructor-trainer’s schedule limitations. The day finally came and after an hour of the Canfitpro – PTS practical evaluation exam, the instructor-trainer discussed with me my scores, my strengths and weaknesses, my points for improvement, and then congratulated me for passing my practical evaluation and finally being certified as a Canfitpro – Personal Training Specialist. I got a total score of 157 over 160 points which is equivalent to a 98% grade.

I have been teaching Pilates since 2010 and have had an experience in Personal Training in the Philippines, so I am used to the practical part of being a Personal Trainer. The most important thing to do to prepare and pass your Canfitpro – Personal Training Specialist practical evaluation is to practice, practice, and practice.

When you’re done practicing, practice a little more! You’re through with the written part of your exam. That is supposed to test your ‘theory‘ – how much you know about fitness and exercise science. The practical evaluation is to test how good you apply your knowledge to actual situations as a Personal Trainer.
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Here are my tips for passing the Canfitpro – Personal Training Specialist practical evaluation:
Read the instructions carefully. The email that your instructor-trainer will send you after passing your theory exam will contain ALL of the information you need for your practical evaluation. It includes a case study client, and the evaluation form that your instructor-trainer will use on the day of your practical evaluation. Read through your client case, understand each part of the evaluation form and if possible, practice by yourself using the evaluation form.

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Take your time. No matter how badly you want to start your career as a Personal Trainer and get a job, finishing your certification is a crucial step. Someone who took the written exam on the same day I did already scheduled for a job interview, and after the written exam, she was worried because she might not pass the theory part and not get certified in time for her job interview. Take one step at a time, but take each step carefully and excellently! After getting your congratulatory email, think about how long you might need to study and prepare for your practical evaluation – yes, you still need to study and review. You can read from the email which sections of the book Foundations of Personal Training you will need to review.

Practice makes perfect, really. If you haven’t done Personal Training before, practice with a pseudo-client for at least three sessions. Ask a friend or a relative to be your client and ask him/her to observe your teaching techniques and even evaluate you after every session. Use the client card format from Canfitpro to make a real exercise program for your practice. Compute for the HRR and BMI, and use these values to make your program. You will need to bring with you your own client to your practical evaluation, so practicing with a pseudo-client is good because that person will already know what to expect from a training session on the day of your evaluation.

Get the Canfitpro – Foundations of Professional Personal Training here.

Bring a client who is familiar with the gym. You are supposed to bring one client with you on your Canfitpro – PTS practical evaluation. You will use the case-study data given through your email to make a program for your client. Having someone who is familiar with the gym will save you from awkward moments during the practical evaluation and save you time because he or she already knows what to do. For me, I had someone who is taking Kinesiology as my pseudo-client, and she is also a certified personal trainer, so she already knew what to do and what to expect. She even comments hints and clues during my practical evaluation! You don’t need to befriend a Kinesiology student or personal trainer tomorrow to have a pseudo-client. As I’ve said, pracitise with a friend or relative so that your pseudo-client will already have an idea of what you will make him/her do during the practical evaluation.

Translate and communicate. As I have said, the Canfitpro – PTS practical evaluation part is to test how good you are in applying your knowledge to actual situations. Practice talking your pseudo-client through the program: goals, FITT principle for muscular capacity and cardiovascular capacity, muscles used, and flexibility. You can read from the instructions from your email about this – take note of the points you will be graded for and practice. The point of the practical evaluation is to see how you translate exercise science into a language that is understandable to your client.

Practice the physical assessments. My instructor-trainer told me that most people who fail the Canfitpro – PTS practical evaluation flunks the physical assessment part. Don’t be one of them. Study how to do the sit-and-reach test and the 1-minute push up test, and how to interpret the results. Again, translate the data from the physical assessments and communicate well to your client why it is relevant for them. For me, I did a modified sit-and-reach test by doing a V-sit test and using a tape measure that I personally brought. I confidently showed my instructor-trainer that I knew what I was doing, and I interpreted the results to my client. Basically, the table from the book shows a percentile comparison for appropriate age and values. You just have to relate how the fitness results of your client is close to the average, which is the 50th percentile. Match the result with your client’s age and if she’s on a lower percentile (below average, less than 50%) then tell your client that you would want to improve on it. If your client’s result is on the higher percentile (above average, more than 50%) then affirm your client and tell your client the implications of the fitness result.

Buy the Canfitpro – Foundations of Professional Personal Training Study Guide from Amazon.

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Talk the talk. The Canfitpro – Personal Training Specialist practical evaluation will not only test you on how much you know, but on how you communicate to your client. Do you affirm the correct things your client does during the exercise? Do you know how to motivate well? Do you use the right words and cues for each exercise? Practice motivating your pseudo-client and teaching him/her how each exercise should be done, which muscles are targeted or worked on, and the practical uses of each exercise.

Train as if you meant it. Your Canfitpro instructor-trainer will also look for qualities like enthusiasm, confidence, and sincerity in you as a potential Personal Trainer. Internalize the program that you wrote on the client card. Even if you are only helping a pseudo-client, train as if you meant it.

Dress up. Dress like you meant it! Wear comfortable but appropriate clothes. You can wear training shoes, track pants, and a collared shirt on your practical evaluation.

Be yourself. If you have really studied, planned, and prepared for your practical evaluation and you feel that you did everything to be ready, then that’s it! Be confident and just be yourself. It’s important to bring your personality to the table as you go through your session. On a job interview the other day, I was asked by the Fitness Manager to describe what type of a trainer I am, or what is my approach in Personal Training. Develop your own approach and style that fits your personality and characteristics. This will help you be more comfortable as a personal trainer and ace your Canfitpro – Personal Training Specialist practical exam!

Do you think you’re ready to be a Canfitpro Certified Personal Trainer?

You can read my posts about the Canfitpro – Personal Training Specialist written exam from the links here:

Reviewing for the Canfitpro – Personal Training Specialist Exam

Passing the Canfitpro – Personal Training Specialist Written Exam

I hope you found these helpful! Let me know in the comments if you have any questions or how your exam goes!

All the best!