Meet Lora Jordan – Lead Nutritionist at Extreme Fitness – Richmond Club

Name: Lora Jordan
A three-time ICU World Champion (2009, 2010 and 2011) as a member of the Team Canada All-Girl cheer leading team, Lora has been with Extreme since 2005. She has all the elements of an experienced and exceptional Nutritionist.

With a Bachelor’s degree in Nutritional and Nutraceutical Science from University of Guelph, Lora has been a competitive gymnast and cheerleader for a combined 23 years, and knows how important proper nutrition is for athletic performance, which led her to join the fitness industry. At Extreme Fitness, she help clients plan their diet around their athletic or weight management goals, whether it is about gaining muscle, toning up, or losing weight and keeping it off.

In her own words:

Why I got into the field:  I wanted a way to help people. Looking at the statistics of growing obesity rates in Canada and all the related health issues with unhealthy living, I wanted to be someone who could get people going in the right direction. The basic start is healthy eating and lifestyle habits, but my focus over the last few years has leaned more towards performance.

Why someone should invest in nutritional counseling:  Knowing how to eat healthy is one of the staples needed for a long and happy life. Every individual is different, so needs change accordingly. Someone should know exactly how much of what foods they should consume, when they should be eating those foods, and what should be combined together in a meal. There is so much information available to people, but it’s hard for someone without the knowledge to pick through it all to find out what they need. People hire financial planners to sort through all the investment options to find what works for them; they should do the same for their diets.

How Extreme Fitness is so unique: We can provide tailored meal programs to maximize results. Especially if the client is partaking in a fitness program, they should have the proper fuel sources to enhance their results. If a diet and exercise don’t coincide, results take longer to achieve and don’t last as long. A proper exercise and food regimen are a must to support a healthy living.

What to expect from Nutritional Counseling:  After the initial meeting where we establish the client goals, I create personalized meal plans centered around their lifestyle and workout regimen. I follow up every few weeks with measurements, body fat diagnostics, and an overall review of their program. They also receive the next step in the process, with another meal plan that keeps their body changing in the direction their looking for.

Lora can be contacted at Extreme Fitness, Richmond St. – 416.591.7847

Tags: extreme fitness richmond, extrme fitness, Lora Jordan, nutrition, nutritionsit in toronto, Weight loss, weight management

DEGRASSI UPDATE AT EXTREME FITNESS

Stephanie Joanne has been working with Jessica Tyler, Raymond Ablack and Dalmar Abuzeid for about 2 months now. They are all seeing amazing results and we are happy to announce they are officially hooked to fitness! Here are guest blogs from the the cast…

 

Raymond….

Ok, so it’s getting cold outside, and if you’re like me you’ve endured a few face numbing winters and you’re probably a pro at preparing yourself for the cold. Maybe you’ve busted out the long johns? Or the ‘doubled t-shirt under a sweater swag’? And of course you mutter under your breath, bitterly cursing the world around you. Well, I’m writing today to share what I think might be a cure…for the cold. No, wait! Don’t dismiss this as a late night infomercial selling some shoddy invention with a package of free crap if you order within the next hour, I think I might be on to something legit!

My story goes like this: I left the gym after a pretty solid leg workout one night last week and stepped into a cold, rainy, bustling Bay and Bloor downtown core with my shoulders hunched and my collar popped, but not for style – for protection (I actually think the popped collar is obnoxious and eurotrashy). To my pleasant surprise though, I didn’t need such a harsh shield, because dare I say; I was warm!? In fact, the brisk, cool wind lashing my face and around my ears even felt refreshing. My blood had been pumping hard throughout the session, my heart rate was up, so my body was warm. It’s the perfect coincidence that the side effect of a good workout is some good circulation and a little sweat to compete with the winter chill. There was ginger in my step and all my senses felt more vibrant. The unfortunate part was that everyone else outside still felt cold and looked miserable. Again, if you’re like me, you turn cold when you feel cold. So I’m hoping you might try out my remedy for yourself and maybe we could enjoy this winter?

Jessica…

After my workout with Stef today I’ve realized that I have become stronger, and it feels great!! My muscles aren’t shaking nearly as much after the workouts now, and I am able to lift heaver weights too:) But I still think I could work on my cardio endurance, just gotta keep pushing through those jump squats! Since feeling and seeing some results in my muscles I find I want to push myself even more, which has me counting down the days until my next training session. I’ve also taken a big interest in spin classes and hot yoga since the training started. Going to the gym has quickly become a part of my everyday life, and I am enjoying it the more I workout and explore different types of classes. Although now that I am working out a bunch and seeing results, it only seems fair to go buy some new workout clothes…. right? lol!

Dalmar…

Starting last week I hit a personal record of 4 trips to the gym. By this week’s end I’ll have bumped that record up to 5 and in the weeks to follow, I plan to make my records my routine.  The days of 0 trips to the gym per week are no more for me. If someone, a month ago, asked me to work out this often, I would of warmly declined… I guess what’s changed is that I’m beginning to grasp this thing called “discipline” both inside and outside the walls of the gym. I’m liking what its lessons are teaching me: slightly healthier food choices, being rested more often than not and trying new things in general. I feel like I’m on my way to a different headspace than before and I’m enjoying the ride. I’m definitely getting the hang of working out while not forgetting to challenge myself each time. Surprisingly I’ve already started to notice results. Although minor I didn’t expect to see any this soon. Needless to say I feel great as well. I’m glad to be where I am now but know there’s still further to go on my path to fitness. Thank you Steph for making the process fun. I’m grateful to be going through it with yourself and Ray.

Stay tuned for the next Update to see how Stephanie Joanne continues to whip them into top shape!!!

Degrassi’s Jessica Tyler – Guest Blog

After my workout with Stef today I’ve realized that I have become stronger, and it feels great!! My muscles aren’t shaking nearly as much after the workouts now, and I am able to lift heaver weights too:) But I still think I could work on my cardio endurance, just gotta keep pushing through those jump squats! Since feeling and seeing some results in my muscles I find I want to push myself even more, which has me counting down the days until my next training session. I’ve also taken a big interest in spin classes and hot yoga since the training started. Going to the gym has quickly become a part of my everyday life, and I am enjoying it the more I workout and explore different types of classes. Although now that I am working out a bunch and seeing results, it only seems fair to go buy some new workout clothes…. right? lol!

RAYMOND ABLACK from DEGRASSI AT EXTREME FITNESS

Here is what RAYMOND ABLACK AKA SAV BHANDARI is saying about month one and his workouts at Extreme Fitness with Celebrity Trainer Stephanie Joanne

“I’m a few weeks underway on this new ‘gym commitment tip’ I’m on. I don’t think I would’ve stayed the course this long if not for the peer pressure, tough love, encouragement and friendship I’ve made with my personal trainer, Stephanie – call it any single word you like, but it’s more like a combination of professionalism and friendship on her part to help me achieve my goals. It’s definitely helped also that my gym going partner, Dalmar and I have forged a stronger friendship, struggling and competing alongside each other. The routine, initially, proved almost impossible logistically to schedule for, and that’s after the insane goals and tasks that were being set for me; to choke down more food than I ever have, to commit to sweating everyday – simple things, really, that I’d wanted to do for myself anyways, but being forced allows for that action to actually take place, instead of making excuses for myself and staying comfortable.

I’ve found now, after a few consistent weeks, that I feel stronger and healthier, and as unnerving as it reads, as though I’m addicted to the pain of the workout and the soreness that comes afterwards. I’m more disappointed than anything if I can still walk days after a good lower body workout or put on my coat with ease after some back exercises. I fiend to push myself harder each time. I’m noticing results I’ve had difficulty achieving on my own, like gaining weight; I’ve been stuck at 145lbs for a very long time, but after a few weeks with Steph, I’m currently sitting ten pounds heavier at 155lbs. I’m pushing heavier weights than, I think, I ever have and as a competitive hockey goaltender, my performance on a nightly basis feels improved to me, but it’s definitely noticeable on the scoresheet.

The latest challenge Steph has me under is her 5for15 detox, whereby I’m giving up sugar, gluten, alcohol, processed
anything and artificial sweeteners. Aside from feeling really disturbed by my seemingly innate need for sugar and how it almost changes my personality, I’m pretty happy with the challenge and how I’m feeling since ‘cutting the fat’, no pun intended -unless you get it?”

Tags: degrassi workouts, Extreme Fitness, stephanie joanne

The Spotlight is on Zacchaeus Chan

Extrem Fitness caught up with Zacchaeus Chan at our Bloor street location. Zacchaeus is a well recognized face around the facility and an avid athlete. Be certain to catch more from this young athlete in the future. Here is an interview with the man himself and his days spent at Extreme Fitness.

1. Briefly share with us your background (Education, Interests, etc.)?

My name is Zacchaeus Chan. I spent my entire life inside the city of Toronto, although I have travelled a few times to Hong Kong as well as the States. I went to the University of Toronto and graduated with an Honorary Bachelor of Arts and Science and am currently saving up for law school. My interests include, but are not limited to mid and long distance running, chess, political philosophy, rugby, and food!!

2. Who has inspired you the most to succeed in this industry?

My mother and younger brother. Growing up as an overweight youth was not easy. On top of my weight problem was the daily reminder of my brother being athletically gifted and my mother an avid runner. But instead of beating myself up, I used that negative reinforcement on myself and derived inspiration from it. My mother always told me, “A healthy body needs a healthy mind, and a healthy mind needs a healthy body” and I tell myself that everyday.

3. What is your training style/philosophies?

When it comes to training, it’s simple; go hard, or go home. I believe in a much more holistic approach to training. When it comes to fitness, your entire body is one unit; an interplay of different parts and so it wouldn’t make sense to train in one specific area and ignore the others. For example, endurance athletes have to incorporate some sort of resistance training not just to improve their performance but to maintain a higher level of physical health. Basically, I take Aristotle’s Golden Average approach to training, good at a lot of things, albeit not a master at any one.
4. What advice would you give to your clients or peers to stay on track?

My only advice is this, “To maximize your results, minimize the excuses”. Sure you may need to take that day off because you went hard at the gym, the track, the basketball court or the rink the day before, but you better make sure that that one day of rest doesn’t turn into 2, then 3, then 4…

5. Where can we find out more about you (website, published magazines, etc.)? Please provide links

You can find out more about me on my blog at www.ZacchaeusHasAnIdea.blogspot.com. I post my daily workouts, my poetry, even thoughts I had during the day. For those who want to track my runs, you can find me on MapMyRun.com.

6. What advice would you give to Extreme Fitness members to stay on track and reach their individual fitness goals?

My advice, whether to new members, current members, or members who have been with us for years, to stay on track is to remind them why they came into Extreme Fitness in the first place. It sounds cliché, but working hard and sticking to a formalized plan to reach your goals is already more than half the battle. The rest is just doing it. If you have reached your goals, staying motivated is as simple as challenging yourself on how long you can maintain it for. Extreme Fitness has some of the most amazing people working there and they are all more than willing to lend a hand, whether it’s showing you a new workout, being there as a workout buddy or just spotting and pushing you for that last little bit.

 7. What do you love most about working / working out at Extreme Fitness?

The best thing about working and working out at Extreme Fitness is definitely the ability to go from one to the other. It’s a rewarding thought when you finish up the day’s last little bit of paperwork knowing that just 5 steps away you can work out the stress from a long days work on a shoulder press machine or enjoy a nice long peaceful run on the treadmill with just you and your Ipod. But a close second is meeting all the different people that go to Extreme Fitness and working out together.

Article contribution: Stephanie Joanne, Personal Trainer, Extreme Fitness, Toronto.

Tags: extreme fitness bloor, health and fitness, personal trainer, Personal Training, Zacchaeus Chan

WEIGHT TRAINING VS ONLY CARDIO

Fitness Training no matter what your goals are should include weights! Just doing cardio you are actually setting yourself further behind. Need an explanation? Coming right up!

When doing cardio you are burning fat but you are also burning muscle! Most people want to be lean and hard but that look is impossible to achieve when most the muscle is getting burned off. I’m sure you have seen both men and women at the gym “killing” themselves on every different cardio machine only to look sloppy and “soft”.

Muscle makes you look tight and is really the only way to really transform your body. Without weights and only cardio your shape never changes you’re just a smaller version of yourself. Learning which muscles to enhance and what muscles to neglect is also an important part of the transformation process (I will be discussing this in my following article).  Muscle burns fat because it is active!

That sore feeling you feel after working out is your body repairing itself, which is an active process, and YES…calories are consistently being burned!! Cardio simply does not do that for you! Don’t get
me wrong I am walking on the step mill as I write this but it is following my 3^rd (out of 6) a week workout program. Cardio does help lean you out but must be done in conjunction with proper
weight training!

There are a ton of benefits to cardiovascular training. All qualified fitness trainers will however recommended a good combination of weight training and cardiovascular training. Neither is to be neglected. However, for the purposes of weight loss, weights are King …or Queen!

Article Posted by: Stephanie Joanne, Personal Trainer at Extreme Fitness

Tags: Extreme Fitness, fitness trainer, personal trainer

Arms – Workout routines for your ‘WINGS’

Bingo, swing, wind blower, bat, chicken add the word ‘wing’ and you have all the weird names you call your flabby arms. As a personal trainer working at Extreme Fitness, I hear it all. The names you have given your stubborn fat areas are priceless. The good news is that fat accumulation on the arms does not pose the same health risks as fat surrounding your mid-section but I do understand your frustration surrounding this area so I will shed some light on the topic for you.

However, here’s the bad news, there is no way to get toned arms with layers of fat on top. I wish I had magic exercises that alone would help you show some beautiful definition but I would be lying.
Regardless of how toned your muscle is underneath…it will be just that, underneath! Diet and aerobic exercise is just as important as any moves I’m going to throw at you. I want to make this article exercises related so I will assume that your diet is in check. I’m talking clean eating and you are free of consuming saturated fats and any fake unnatural foods. All your meals are rich
in good nutrients and you are eating whole grains and veggies. Think wholesome food; if it doesn’t go bad…don’t eat it! Also get sufficient protein (www.stephaniejoannestore.com).

Cardio, what is it? For the purpose of losing fat lets make it simple; anything that elevates your heart rate! Easy right? So just do it 40-60 minutes 3-4 times a week. If you love to dance, go
for it. Swimming, running, walking, cardio machine, jump rope anything…. I’ll take it!

On to what you’re really here for, the moves. There are a few ground rules first:

1. Squeeze, squeeze, squeeze! Focus on the muscle you are trying to target; in this vase arms and it will help you isolate it. Always execute full range of motion (don’t lock the elbow).

2. Keep the elbows stable. Don’t swing for momentum (that makes you a cheater!)

3. Good posture means chest up proud, shoulders relaxed and no shrugging.

4. Remember to breathe! Good personal fitness trainers will always remind you to breathe!

5. Perform these exercises 2 times per week using a weight that allows you to do no more than 15 repetitions. Complete moves1-4 a minimum of 3 times.

The Workout Routines:

1. Tricep Kickbacks: Holding weight in each arm get into skiing position (picture a downhill skier if you can’t relate). Elbows tucked back to your sides. Slightly lean forward in this position. Extend weight to straighten out arms behind you. Remember elbows are not moving!

2. Overhead Extensions- Stand tall and proud. Arms straight up next to ears lower the weight behind your head and back up slowly. Be sure to keep your arms close to your ears and don’t let them flair
out.

3. Dips: use a chair, coffee table, bench, stairs or anything. Have a seat and tuck your hands close next to you, dip your glutes (BUM!) towards the floor. Arms reach 90 degrees and breathe out and up
to starting position. Bend at the knees to make it easier.

4. Chataranga: What is that! Yes yoga…it’s so good for your arms. Get into a pushup position (on your knees is ok). The difference is your are placing your hands right underneath your shoulders.
Lower your upper body down and your elbows tuck close to your sides (not flaring out). Breathe out and back up.

These are my favorite 4 moves for triceps. However please remember you must work on ditching the overall fat with a sounds fitness program. The only way you are going to see your hard work
here is if you work on lowering your body fat percentage. This means doing all body parts and not just your problem areas. This will increase the amount of lean mean muscle you are made of so you can show off your arms for a big sleevless debut!

Article by: Stephanie Joanne, Personal Trainer at Extreme Fitness

Tags: arms toning, arms workout, Extreme Fitness, personal trainer, Personal Training

FIT4HOCKEY – A HIGH-TEMPO GROUP TRAINING FOR HOCKEY PLAYERS LAUNCHES AT EXTREME FITNESS – SIGN UP TODAY

Extreme Fitness has teamed up with Lucas Miller High Performance Hockey School to bring members a high-tempo hockey specific group fitness program.’

If you are looking to fine tune your hockey skills while getting a great workout, this is the place to be.

In this one-hour group fitness class you will:

• Train like a pro hockey player
• Learn how to play at a higher fitness level
• Improve speed and endurance
• Improve focus & concentration
• Learn how to skate faster than your opponent
• Have more energy in your game
• and score more goals

FRIDAYS @ 6pm @ Dunfield

(110 Eglinton Avenue East)

SATURDAYS @ 12pm @ Whitby

(75 Consumers Drive)

**Sessions start Nov. 4 / 5**

Call club reception to sign up

To find out more about LMHPH, please go to their website: www.lucasmillershph.com

Tags: Extreme Fitness, fit4hockey, group fitness at extreme fitness, Toronto

Sports Nutrition: What? When? And How to Eat Pre and Post-Game

What you eat and when you eat can increase or decrease the effectiveness of your performance. Recovery, anabolism (muscle gain) and results depend on two key meals: pre-game and post-game
nutrition.

Pre-game Nutrition

The goal of the pre-game meal is to prepare the body for the assault you will soon be putting it through.

Energy for Performance

During intense exercise, in this case your sport, as stored energy is used up, the body will turn to glycolysis to replace this energy. Glycolysis is the process of converting sugars (carbs) into ATP (Adenosine Triphosphate). ATP is the energy you need to contract a muscle. Therefore, it stands to reason that you want the ingredients (carbs) that make energy to be available. Not having them will impair your ability to perform to your fullest potential.

Good (Complex) Carbohydrates include:

Fruits (Fresh and Dried)
Vegetables
Whole Grains (Brown Rice, Quinoa, Buckwheat, Oats,
Barely, Multi-Grain bread and Pasta)
Legumes (Beans and Peas)
Nuts and Seeds
The pre-game meal should be focused on protein and complex carbohydrates. It is important that both of these macronutrients be present. Complex carbohydrates in your pre-game meal will help ensure you have adequate energy levels during game. The meal should be consumed about 60-90 minutes before the game begins to allow the body time to digest and make the nutrients available to the body during the game.

Protein sources include:

Animal Protein: Dairy, Yogurt, Eggs, Chicken, Turkey, Lean Beef, Fish
Plant Protein: Nuts, Seeds, Soy,
Legumes (Beans and Peas), Whole Grains

Post-game Nutrition

During a game there is sufficient trauma to muscles, small tears in the muscle fibers and connective tissue. In the hours and days following the game, the muscles will attempt to rebuild
themselves and become stronger and better able to deal with such trauma in the future. This process is called adaptation. In order for the muscles to rebuild and get stronger, they need to be provided the raw materials to do the job.

What to Eat Post-game

The muscles need carbohydrates to replace their drained fuel sources (muscle glycogen) and they need protein to begin the rebuilding process. The goal of proper post-game nutrition is to quickly and efficiently refuel the muscles and then provide them with the raw materials they need to rebuild themselves to become stronger.

There are 2 Post-game Meals

Post-game #1

• This is consumed immediately after the game up to a maximum of 45 minutes post-game.
• A liquid source is ideal because it can be processed and utilized by the body quicker. Whey protein powders and certain meal replacements can do the job.
• Carbohydrate + Protein + Fat

Post-game #2

• This is consumed as your stomach and schedule will allow it.
• The longest you want to go is 90 minutes – 2 hours post game.
• Carbohydrate + Protein + Fat

The post-game meal should be heavy on protein and carbohydrates. While protein builds muscle, carbohydrates provide an insulin (blood sugar) spike which provides the body with an excellent transport system for the nutrients to reach the muscle cells.

By: Extreme Fitness , Toronto, Nutritionist Melissa

Tags: Extreme Fitness

SQUATS 101 with Ivan Kalinin

 

Many people are intimidated by squats and prefer “safer” exercises. However, what these people don’t know is that squats, if performed properly, are safe and have many advantages ranging from developing lower body strength and overall size to correcting posture and fat loss. Being a trainer nothing hurts my eyes more than watching a person squat with an improper form. Flawed form produces flawed results and can lead to injuries. Read on and follow the steps below to make your squats safe and efficient.

To perform a good squat the preparation before each set is crucial. You need to start with grasping the barbell very tight, while putting the bar on your upper traps, keeping the elbows under the barbell. Now, make sure not to put it on your neck, as the weight will push on your vertebrae risking to injure the joints. Proceed with putting your feet under the bar and pull your shoulder blades together puffing you chest out. This will ensure that your back will stay stable and not wobble under the weight. Lift the bar of the pins with your feet slightly wider than the shoulder width and ensure that your core and abs are really tight. No need in sucking in your stomach, but you should feel your abs tensing. Your knees should stay wide the entire time during the set, it will activate gluteus medius and assist with stability of the lift. Now that you have created a good base for your squat, start to move down while sticking your butt out first and then bending the knees. If you do it in a different order, you are not going to recruit your lower body muscles in a proper way and this will screw up the form. Descend as far down as you possibly can. The lower you squat the more posterior chain you work. It is a common mistake to think that the knees should not pass the toes during the squat. It is simply impossible to squat below parallel without pushing the knees forward. Knee injury during a deep squat is not a concern: your hip muscles will protect the joint, if you follow the steps above. As you are coming up, start with pushing the barbell with your upper back and then keeping your knees wide bring your body to an initial position. You should also look straight all the time you are performing the exercise, if you look down you are risking to hunch your back and fall forward. The steps above are a general guideline on a proper form for squats and you should have someone experience to watch your form.

Now that you know the theory the last and most important thing to do is to practice it. It will take you some time to get used to as squats require a lot of coordination. But once you get it, you will see a lot of improvement in your overall strength and fitness. Enjoy!

Tags: extreme fitness toronto, ivan kalinin, personal trainer, squats