I know it seems like it is a little early to be thinking about the beach body I would like by the time summer arrives but I would like to think that it is never to early to start working toward your goals!

photo by sergeant killjoy

When I told Cassandra (also known around Momentum Fitness as the “Ab Queen”) that I had wanted to focus my personal training session on abs, she did just that. We did a series of workouts using the Bosu ball which really made me realize where she picked up her nickname. Not only were the exercises working target muscle groups such as my biceps, the Bosu ball also forced me to keep my abs constantly engaged for proper balance. Without even knowing it, I was doing a continuous abdominal workout while doing my usual bicep curls. Talk about multitasking! After my Bosu ball training exercises, we even focused on my abs while doing an exercise as “simple” as the chest press (I want to use the word “simple” lightly, since I am only referring to the simplicity of the exercise, not the level of difficulty!). Cassandra did this by having me raise my knees to a 90 degree angle while lying back on the bench to do my chest press which although was a simple addition to the exercise, it proved to be very effective in working my abs. When I had asked Cassandra to focus my training session around abs, I had thought for 60 minutes I was just going to be doing different variations of crunches. Instead, Cassandra incorporated abs into almost every exercise while still doing a full body workout.

Quite possibly my favourite part about the workout was near the end of my personal training session. Cassandra taught me some exercises that I could do on my own to help strengthen my core and hips. All of the exercises were mat exercises that I could do without equipment and in the comfort of my own home. She also told me that she would be holding me accountable and watching for me doing these exercises after I did my cardio workouts around the gym. Having a personal trainer give you exercises to take home and also holding you accountable on your days off is extremely motivating and makes reaching my beach body goal that much easier!

Do you have a goal? The personal trainers at Momentum can help you reach it whether you are getting your beachbody, improving your golf game or getting ready for Spring skiing!

Check out some ab exercises here

Obesity can be defined as an excess storage of body fat (a BMI (body mass index) of 30 +) where it impairs a person’s health. The World Health Organization now considers obesity to be a disease on its own as it has reached epidemic proportions. Anyone who works in the health industry needs to be aware of the urgency of this widespread crisis and Vancouver personal trainers are exposed to obesity on an ongoing basis.

Photo by  Tobyotter

Our clientele’s most prevalent goal regarding health and fitness is weight loss. Imagine if you are struggling with shedding a mere 10lbs, what challenges face an individual who has 40, 60 or 80+lbs. to lose. Of course this is a daunting task for them and huge steps need to be taken in order to make the necessary changes to their lifestyles. With a thorough check up and the consent of a medical doctor, Vancouver personal trainers are equipped with the knowledge to help ease the obese into the world of health and fitness. Even though diet comprises about 80% of weight loss (mfit eating tips), exercise will facilitate the loss of fat and replace muscle in its place. (read true accounts)

As professionals, we realize that these individuals are not always able to move/bend as freely as others. In addition, there is the factor of being self-conscious. Determining what a person will be most comfortable with in terms of equipment is fundamental to developing consistency and ensuring that exercise will be done on a regular basis. Obviously, the need for safety is significant and therefore overexertion by means of hill running or kickboxing etc. would be highly inappropriate. Think about what will be practical for the size of your client, what they can perform again and again, what will minimize any risk to their joints and those activities which will   not be discouraging.

Some suggestions for suitable cardio equipment would be: the treadmill, the elliptical, the stationary bike and the recumbent bike, which has extra support for larger body types. Swimming and low impact aerobics are also excellent alternatives for overweight people. Always start the program slowly and progress gradually. Split workouts into sections so that each phase is achievable for the individual. Moderate interval training is very effective for fat burning. Using brief periods of a relatively high intensity (30 secs-1 min) followed by longer periods of recovery produces more fat melting qualities than a continuous workout in a steady state. This kind of interval training can be done on all the above mentioned machinery, but make sure you proceed gradually and monitor your client’s heart rate and perceived rate of exertion.

Every bit of exercise counts and will benefit those suffering from obesity. Even a 10-15% loss of baseline body fat, especially in the critical abdominal area, can reduce the risks of heart disease, lower blood pressure and control blood sugar levels. (see exercise research) Vancouver personal trainers will encourage their overweight clients to see that their health is of utmost importance and though the process is slow and arduous, losing that extra weight is essential for healthy survival.

Want to make a change in your life?

Flexibility refers to the range of motion (R.O.M) in a joint and is an essential component of physical fitness. It varies in each joint and is dependent on the surrounding anatomical structure, the normal usage of a joint, muscle tightness and injury. Vancouver personal trainers are well aware that flexibility can be improved, at any age, by incorporating consistent stretching into a fitness program. No matter what your time restraints might be, there should always be time to stretch. Having a lack of flexibility can lead to injury, is linked with stress and is one of the greatest causes of back/body pain. Read more details. Physiologically, stretching transports oxygen to sore muscles, (reducing muscle tension), removes toxins, promotes circulation and speeds up recovery. In an everyday way, stretching can enhance regular movements and performance, improve posture, and enable us to develop better body awareness. As a Vancouver personal trainer, in order to maximize the benefits of flexibility training for clients, certain criteria must be met.

Photo Courtesy of ElvertBarnes

1. Increase in muscle temperature – We always need to ensure an adequate warm up prior to stretching. This increases the temperature of our muscles and allows for easier lengthening. It also causes a release of synovial fluid, which lubricates our joints and enhances our range of motion. Try some dynamic stretching, involving movement, before your workout to warm up those cold muscles and prevent injury from occurring.
2. Frequency – Flexibility is a component of fitness that could be practiced on a daily basis. The more often we stretch, the better and longer lasting our positive results will become. The minimum frequency should be at least 3 times per week.
3. Duration –  We need to hold a stretch long enough for our muscles to actually relax. Most Vancouver personal trainers would suggest 30-60 seconds/stretch per muscle group, ensuring you are breathing rhythmically throughout. It is also critical to stretch evenly and equally. If we don’t stretch the opposite muscle group (i.e. back/chest), then there will be a tightening/shortening effect.
4. Intensity – Stretching should be performed in a slow, smooth and controlled manner, below the threshold of pain. Using ballistic movements (jerking, bouncing or bobbing up and down) is highly discouraged. Two common types of stretching post workout include: Static (taking the muscle to a certain point and holding) and Resistive (PNF-Proprioceptive Neuromuscular Facilitation), which involves a stretch-contract-relax-stretch pattern allowing for maximum R.O.M.

Flexibility training is key to any health and fitness program. Reduce your risk of injury, muscular tension and stress while reaping the benefits of improved range of motion, posture, circulation, performance and recovery time. No equipment is necessary and it’s easy to do at home, the office and even on vacation. So, no more excuses after reading this brief lesson…get stretching on your own or contact us at Mfit for some guidance.

About Cassandra: My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email us today!

Ok first I have to say I love the Blues, not the depressing I am not achieving my fitness goal blues but the sounds of the rhythm and blues. But as a Vancouver personal trainer I probably should write my blog on a topic I could be considered an expert in. Mid-January is here and you look at your goals of getting fit, eating right and treating your body as a temple versus as trash compactor and realize you have not done a single thing to achieve these goals. For some unknown reason this is where a high percentage of people just give up and chalk it up to try again next year. The logic here is completely out of touch with what Vancouver personal trainers believe and preach. We collectively as a group know that you can start fitness any time of year and if you set a goal for January 1st that you have 366 days this year to achieve it, 2012 is a leap year. So why do so many people hit day 10 or 15 or 20 and throw in the towel? Simple accountability! If the only person you are accountable to is yourself then you have too much power and power corrupts. It clouds your vision and dismisses your long term goals in order to accommodate the short term pleasures. Think of Vancouver politicians, very few have ever taken a long term look at Vancouver instead they do things that have a short term impact in hopes to get re-elected. You are no different when it comes to achieving your fitness goals. You want to feel good about your decisions you want to get re-elected so you defer them and focus on a more achievable goal of eating what you want and watching the next season of American Idol.

Photo Courtesy or Tom Marcello

How do you break this pattern? Start by admitting that you can still do it. Then go out and hire a personal trainer so you have someone to be accountable to. You do not need to see this person every day or even every week, once a month can be enough to keep some people honest (but that may not be you…). Vancouver training studios like ours, Momentum Fitness, offer a wide range of services and packages that can accommodate your goals of fitness and healthy lifestyles. So step one is admitting you still need to do it and then pick up the phone or click on our website so we can help your get re-elected and do what you set out to do.

 Now you have no reason not to get started! Book your complimentary assessment today!

Our customer service specialist Jes Buhler continues her adventures in personal training this week with MFit’s own Vancouver personal trainer Anthony Toth. Click here to view Jes’ previous workout with Caro Bourgoin.

First, I would love to start by saying Happy New Year! The welcoming of the New Year can bring a lot of great things; a fresh start, a bright outlook and brand new resolutions. I know that I, like many, have often made a New Year fitness resolution and have felt like I have bit off more than I can chew. Growing up, I was a very active person and played competitive sports for most of my life. Once I started university, I decided to take a break from my sports and focus on my academics. Before I had even realized, I stopped working out all together, was constantly tired and extremely stressed. When ever I went to the gym, I felt that I had fallen so far behind that I was overwhelmed and did not know where to start. So let me clarify: I am not a fitness expert, I am still learning to love working out and currently I am rarely able to run on a treadmill for longer than 30 minutes. Sound familiar?!

One of the perks to working in a gym is constantly surrounding myself by people who are living an active, healthy lifestyle. This year, I have decided to make several small, realistic fitness resolutions throughout the year instead of one giant unrealistic one right at the beginning of January. I then decided that I am going to make myself accountable and take steps to making sure I meet my resolutions. So as a start, I am announcing to the world that for the next 30 days, I will do some sort of cardio without skipping a day. My Vancouver personal trainer is going to help me achieve this goal!

This week my Vancouver personal trainer was Anthony. As a professional triathlete, Anthony is trained in many forms of cardio and is also extremely great at teaching these skills to others. This week, we worked on proper running technique which not only prevents injury but also makes running much easier. Now don’t be intimidated- Anthony did not make me run for my entire 60 minute session! Between 2 minute running intervals, we worked on strengthening some of the major muscles used in running such as my hamstrings, quadriceps and glutes. My training session with Anthony flew by because not only was I genuinely interested in what Anthony was teaching me, I can actually see myself starting to enjoy running as it is slowly begins to get easier.

For those of you who have joined me in making a fitness New Year resolution, I encourage you to look into getting a Vancouver personal trainer to help make sure your goals are met. Not only do they hold you accountable and make sure you are continuously updating your goals, they also teach you proper technique to make sure that you’re doing exercises properly and most importantly, efficiently. They will tailor to your specific goals and needs and will help make those overwhelming fitness goals into achievable results.

“The finish line is just the beginning of a whole new race.” –Unknown

If you’d like to book an appointment with Anthony call us at 604.732.4884 or email us today!

Let’s start today’s blog with a quick lesson about protein by a Vancouver personal trainer. Proteins are found in all cells of the body. They are essential for body growth, tissue repair, blood clotting, transporting of nutrients, fluid and acid balance and the maintenance and synthesis of enzymes, antibodies, hormones, hemoglobin and myoglobin. They are made up of amino acids. Non- Essential amino acids are manufactured in the body, while Essential amino acids must be supplied by our diet. Foods that contain all of the essential amino acids are referred to as Complete Proteins (or High Quality Protein) and they are derived from animal sources. Incomplete Proteins, which must be consumed in combination with other foods, consist of vegetable sources.

Photo Courtesy of Steve Tolcher

Now, I’m sure that you’ve heard the term “protein” used almost as a “buzz” word at the gym, in magazines or from your Vancouver personal trainer. We need to eat protein for survival, but it also can assist with gaining muscle and reducing weight. Some individuals require more than others, but the general guidelines are 0.8-1.0gr per kg of body weight (for fairly sedentary individuals), 1.2-1.4gr per kg of body weight (for those who are physically active) and finally 1.6-2.0gr per kg of body weight (for power athletes). (Read further facts on requirements.) Many people incorporate protein supplements into their diets in an attempt to “bulk up”, but as a Vancouver personal trainer, I recommend the utilization of whole foods. Be careful, however, because an excess of protein in the body can result in fluid imbalance, calcium excretion, unwanted weight gain and even kidney and/or liver damage.

Here are a list of common proteins and their potential benefits and precautions:

Complete Proteins: (Animal Sources)

• Poultry - low in saturated fat, vitamin B and Zinc (ensure that you remove the skin and stick mostly to white meat)
• Lean meat - high in Iron and B12, but high in fat (try to choose leaner cuts and be extra careful with ground meat as it likely has a higher fat content)
• Fish - a great source of Omega 3 fatty acids, which have a huge influence on health. Try to eat fish at least 2x/wk.
• Eggs - though a good source of protein, the yolks are high in cholesterol (try using a mixture of whole eggs and egg whites)
• Dairy - can be high in fat so choose lower or non fat versions such as skim milk, low fat yoghurt and cheese (cottage). Dairy also contains casein, which stays longer in the body before digestion giving you a feeling of satisfaction. Whey, which is a by-product of dairy production, is quickly and easily digested and possibly beneficial for muscle synthesis stimulation when accompanied by strength training. Here’s a recipe from one of our Momentum personal trainers using whey powder in a protein shake.

Incomplete Proteins: (Vegetable Sources/food combining is necessary)

• Soy - great for vegetarians, vegans and individuals who are lactose intolerant.
• Legumes - contain more protein than any other plant source and are very low fat.
• Nuts - High in fat, but the “good” fat, and slow burning so they keep you feeling full longer. Use in moderation if you are trying to reduce weight.

Always try to keep protein levels high by eating smaller meals throughout the day, all containing some form of a protein product. Don’t forget to combine these sources if your proteins are incomplete. (i.e.: legumes with rice) Protein is a great energy source, builds and repairs body tissue and can help with an increase in muscle mass, when linked with a regular strength training program.

About Cassandra: My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email us today!

January is a month of joy for most Vancouver personal trainers as people all across the city make fitness a priority for next year. These promises of a fitter tomorrow are usually made during a food and drink frenzy that is the holiday season. I have even had clients that say this is their last big hurrah before they get serious about fitness. Most have success; well at least until the next big hurrah usually in February for dine out Vancouver.

All these fitness fanatics will take different paths: Some will join gyms and inevitably stop due to frustration and a feeling of being lost amongst all the gear, equipment and fitness jargon that is pushed at them Some will buy books and inundate themselves with knowledge just to learn that they need to do the exercise and not just read about it Some will go at it on their own, lace up their running shoes on New Year’s Day only to find themselves so sore the next day that the promise of fitness is over shadowed by a desire to crawl under the table and cry Some will seek out the guidance from a personal trainer and achieve the goals that they desire

Photo Courtesy of danielmoyle

The people that seek out the personal trainer are people that have perhaps lived through other years of fitness failure or they just know that they cannot make a full lifestyle change on their own and that is why a trainer is so good.

This is not to deter those from trying other ways of reaching for fitness success, quite the contrary, I encourage everyone to aim for greatness in their health and life. In fact I would like to raise my glass of champagne and salute all of those people that are going to attempt to make fitness a priority in 2012, here is to health, love and fitness.

And remember if things do not go as planned for your fitness resolution don’t quit and wait until next year, instead stop by our personal training studio and we’ll make sure you get on the right path.

Happy New Year to all!

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As mentioned in my previous blog, the start of a new year is often a time when many people decide to embark on a healthier way of life. However, reading the latest issues of health and fitness magazines and going to the gym for a few weeks is not an adequate solution. There are necessary steps to take in order to begin thinking outside the box when it comes to lifestyle changes and hiring a Vancouver personal trainer to set you in the right direction is a key component.When you decide to invest in yourself, the financial and time commitment of utilizing a personal trainer is invaluable. If the medical system covered this service, there would undeniably be less expenses elsewhere and it would be viewed as one of the best means of preventative medicine. Just as you would take other medical appointments seriously, so too would you with having an appointment with a Vancouver personal trainer. No matter what your goal might be, a personal trainer has the ability to employ the tools and tactics to improve your overall lifestyle.

Vancouver personal trainers will ensure that you avoid your regular routine and keep your mind and body active by mixing up your program. When variety/ knowledge is added, then boredom is minimized and there is less likelihood of falling off the wagon. Vancouver personal trainers are teachers and not merely individuals that lead you through different exercises. You will learn the fundamentals of strength, cardiovascular and flexibility training. We are able to educate our clients on how to use equipment properly, in addition to providing cues to maintain correct form and technique, yielding better results. Often individuals think their knowledge is adequate, but unfortunately may be exercising in an unsafe manner.

Vancouver personal trainers are equipped with professional competence. Our educational backgrounds are from accredited organizations and the mandatory continuing education we partake in annually, allows us to assist our clientele with up-to-date knowledge of the industry. We ensure that we have sufficient wisdom and information to train all of the population, no matter what their condition, in a confidential and respectful manner.

Finally, Vancouver personal trainers are motivators! We supply new idea, give worthwhile feedback and suggest possible solutions to assist you with achieving your goals. Your energy will spike because we keep things interesting and challenging. Homework, documentation and reassessment permit clients to become more involved, committed and accountable.

Make 2012 your fittest and healthiest year ever and invest in a Vancouver personal trainer today. Contact us at Momentum Fitness and let our experienced, knowledgeable and motivated trainers get you started. You won’t regret it!

About Cassandra:My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email us today!