So yesterday was the conclusion of the December Round One Bootcamp and we ended it with a few bangs, bangs on the heavy bags that is.:)
So the camper of the month is Becci Benett. Becci showed determination and consistency as she showed up for every one of the 15 sessions over the last 5 weeks of camp. She worked hard during each session and is well on her way to reaching some of her fitness goals. Congratulations Becci!
Also, it is important to mention that the camper to display the best attitude and consistency over the last 13weeks of Round One Bootcamp is Joe Van Steinburg. Joe has only missed one class the last 13 weeks and has constantly challenged himself along the way with a little bit of prodding:). He is to be commended for his tenacity and hard work over those 13 weeks. Wish Joe luck as he will take some time off from Round One Bootcamp to pursue some of his other fitness goals. Awesome work Joe.
Enjoy the holidays everyone and get ready for a great 2009!
Sunday, December 21, 2008
Friday, December 19, 2008
Top Three Reasons to have a coach
It's been over three weeks and I have been following coaching assignments on a daily basis and it's been tough and at times easy to put aside and do something else. Some of you might have known this, but I hired my own online nutrition/fitness coach to help keep me obtain my fitness and health goals. Now some of you may ask why I would need a coach since I'm a Certified Personal Trainer and know what to do? Well, here are some of my reasons.....
1) Accountability
This is the key reason why I hired a coach. With my busy lifestyle of teaching and running bootcamp I found my own workout were suffering and I wasn't following what I preached. I hated that, so I did something about it and found the best online coach to keep me accountable. It's to easy not to do the things you should be doing so my coach keep me on track
2) Motivation
I have had to post my pics online where I pretty much bare all. It really challenges and brings forth your insecurities that we all have with our bodies. I am using those "before" pics as my motivation. Every two weeks I take more pics and post again for all to see and judge. I like that and need that to keep me motivated.
3) Results
When your paying someone for a service you are really looking for results in the end. My own goals are to decrease my bodyfat to 10% and under and to feel and look more healthy. My online coach has the experience and knowledge that is unsurpassed in the industry. I am learning knew things each day and this in the end will continue to lead to results as long as I apply the new lessons. Action and application is everything when it comes to results!
1) Accountability
This is the key reason why I hired a coach. With my busy lifestyle of teaching and running bootcamp I found my own workout were suffering and I wasn't following what I preached. I hated that, so I did something about it and found the best online coach to keep me accountable. It's to easy not to do the things you should be doing so my coach keep me on track
2) Motivation
I have had to post my pics online where I pretty much bare all. It really challenges and brings forth your insecurities that we all have with our bodies. I am using those "before" pics as my motivation. Every two weeks I take more pics and post again for all to see and judge. I like that and need that to keep me motivated.
3) Results
When your paying someone for a service you are really looking for results in the end. My own goals are to decrease my bodyfat to 10% and under and to feel and look more healthy. My online coach has the experience and knowledge that is unsurpassed in the industry. I am learning knew things each day and this in the end will continue to lead to results as long as I apply the new lessons. Action and application is everything when it comes to results!
Sunday, December 14, 2008
When you want to give up..think again..
Everyone seems to go through life with ups and downs. We set goals for ouselves and sometimes we lose track of where we started and how far we have come. We need to reward and praise ourselves for the little steps we accomplish towards out goals. Just remember success breeds success and no one ever accomplished anything in this world without belief or fear of making mistakes.
Here's an inspiring quote I found today that inspires me to keep moving forward..
"Every goal that has ever been reached began with just one step ....and the belief that it could be attained.
Dreams realy can come true, but they are most often the result of hard work, determination, and persistence.
When the end of the journey seems impossible to reach, all you need to do is take one more step.
Stay focused on your goal and remember that each small step will bring you a little closer.
When the road becomes hard to travel and it feels as if you'll never rach the end....
Look deep inside your heart and you will find strength you never knew you had."
Jason Blume
Here's an inspiring quote I found today that inspires me to keep moving forward..
"Every goal that has ever been reached began with just one step ....and the belief that it could be attained.
Dreams realy can come true, but they are most often the result of hard work, determination, and persistence.
When the end of the journey seems impossible to reach, all you need to do is take one more step.
Stay focused on your goal and remember that each small step will bring you a little closer.
When the road becomes hard to travel and it feels as if you'll never rach the end....
Look deep inside your heart and you will find strength you never knew you had."
Jason Blume
Thursday, December 11, 2008
5 More Last Minute Gift Ideas
6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin
I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.
Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins). I like Metabolic Drive available at https://www.t-nation.com/free_online_store.
Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.
A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.
7.) Sport-Specific Gift
This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.
8.) Fitness Book or Subscription to Fitness Magazine
Everybody need bedtime or bathroom reading! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue. I know it sounds funny that I read Women’s Health being a dude, but I work with a lot of women so I need to keep up with the lingo like skinny jeans and muffin-tops, ha ha!
9.) Wireless MP3 Headset- KOSS Tugo
This one’s a bit pricey, but man is it worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the headset using a USB cable and then press play and rock out while you workout. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat.
10.) A Gift Card to a Fitness Boot Camp
Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.
Look for a local fitness boot camp with tons of social proof (client testimonials) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way ;)
So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.
And if you live in the local London, ON area, come work with us by visiting www.roundonebootcamp.com.
We’ll change your life and have you looking better naked this New Year, guaranteed ;)
I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.
Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins). I like Metabolic Drive available at https://www.t-nation.com/free_online_store.
Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.
A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.
7.) Sport-Specific Gift
This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.
8.) Fitness Book or Subscription to Fitness Magazine
Everybody need bedtime or bathroom reading! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue. I know it sounds funny that I read Women’s Health being a dude, but I work with a lot of women so I need to keep up with the lingo like skinny jeans and muffin-tops, ha ha!
9.) Wireless MP3 Headset- KOSS Tugo
This one’s a bit pricey, but man is it worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the headset using a USB cable and then press play and rock out while you workout. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat.
10.) A Gift Card to a Fitness Boot Camp
Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.
Look for a local fitness boot camp with tons of social proof (client testimonials) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way ;)
So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.
And if you live in the local London, ON area, come work with us by visiting www.roundonebootcamp.com.
We’ll change your life and have you looking better naked this New Year, guaranteed ;)
Wednesday, December 10, 2008
Oprah can Lose the Weight..Once and for all
So recently Oprah has been in the news again about her weight loss issues. Oprah is probably the most powerful woman in the world with access to the best nutritionists, trainers, chefs and foods in the world. How is it then that she continues to struggle with her weight issues despite all these resources.
Three things that Oprah could do to help her keep her weight off:
1) Plan Ahead
Many people know what types of foods they should be eating from eating more fruits and veggies, lean cuts of meat and more fibre. It's not that they don't know but they fail to plan ahead for the day and week so that they can have easy access to the food they know they should be eating. So have that famous Chef on hand at all times, have him cook those delicious healthy meals and have them ready when needed.
2) Pain of Weight gain
There is a basic theory out there that people move more towards pleasurable things and avoid events or foods that are painful. We have been conditioned in this world by the media to associate pleasure with all the wrong foods. As soon as Oprah can begin to associate more pain with these currently pleasurable foods and experience more pleasure in eating healthy foods then she will improve her weight loss goals.
3) Reward herself for small successes
When someone starts a weight loss goal they tend to look for quick results in terms of how they look in the mirror or what the scale reads. However, people lose sight that eating good foods is more than how they look but is more importantly about your health. You feel better, will have more energy and live a longer more productive life. Oprah needs to pat her self on the back more when she does have a good day and forget the times when she overeats or doesn't eat what she should be. Reward the successes.
Three things that Oprah could do to help her keep her weight off:
1) Plan Ahead
Many people know what types of foods they should be eating from eating more fruits and veggies, lean cuts of meat and more fibre. It's not that they don't know but they fail to plan ahead for the day and week so that they can have easy access to the food they know they should be eating. So have that famous Chef on hand at all times, have him cook those delicious healthy meals and have them ready when needed.
2) Pain of Weight gain
There is a basic theory out there that people move more towards pleasurable things and avoid events or foods that are painful. We have been conditioned in this world by the media to associate pleasure with all the wrong foods. As soon as Oprah can begin to associate more pain with these currently pleasurable foods and experience more pleasure in eating healthy foods then she will improve her weight loss goals.
3) Reward herself for small successes
When someone starts a weight loss goal they tend to look for quick results in terms of how they look in the mirror or what the scale reads. However, people lose sight that eating good foods is more than how they look but is more importantly about your health. You feel better, will have more energy and live a longer more productive life. Oprah needs to pat her self on the back more when she does have a good day and forget the times when she overeats or doesn't eat what she should be. Reward the successes.
Monday, December 8, 2008
London Personal Trainer has 10 Last Minute Gift Ideas for Christmas
If you’ve hit a wall on what to get your friends or family for the holidays, then why not get them a fitness gift. Heck, you could even put some fitness gifts on your own holiday wish list. After all, who doesn’t want to look or perform better? Here is my official top 10 list of the best last minute fitness gifts for 2008:
1.) A Foam Roller
If you’re like most people, you spend a lot of your day planted at a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?
Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will encourage injury prevention and improve performance. It’s ideal to use for at least five minutes pre-workout to loosen up your muscles and improve the qaulity of the muscle tissue you are getting ready to use. You can also use it post-workout to help promote recovery and regeneration. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.
If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. I get all of my foam rollers from Fitness Depot on Exeter Road. They are about $25 for a good roller.
2.) Resistance Bands
Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!
3.) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel
You can’t beat a sporting goods store like National Sports to get the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles. I also would like to state the fact that I am jealous of the selection of workout gear for females. Men don’t have a million things to choose from and that makes me upset…rant over.
4.) A Gift Card to a healthy grocery store.
Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?
5.) A Gift Card to a Massage Therapist
Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!
Check back later this week for the final 5 gift ideas!
P.S. I also want to recognize our bootcamp client of the week- Becci Benett! Becci rarely misses camp and works extremely hard during every session. Keep up the good work!
1.) A Foam Roller
If you’re like most people, you spend a lot of your day planted at a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?
Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will encourage injury prevention and improve performance. It’s ideal to use for at least five minutes pre-workout to loosen up your muscles and improve the qaulity of the muscle tissue you are getting ready to use. You can also use it post-workout to help promote recovery and regeneration. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.
If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. I get all of my foam rollers from Fitness Depot on Exeter Road. They are about $25 for a good roller.
2.) Resistance Bands
Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!
3.) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel
You can’t beat a sporting goods store like National Sports to get the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles. I also would like to state the fact that I am jealous of the selection of workout gear for females. Men don’t have a million things to choose from and that makes me upset…rant over.
4.) A Gift Card to a healthy grocery store.
Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?
5.) A Gift Card to a Massage Therapist
Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!
Check back later this week for the final 5 gift ideas!
P.S. I also want to recognize our bootcamp client of the week- Becci Benett! Becci rarely misses camp and works extremely hard during every session. Keep up the good work!
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