Get skinny on FAT

You need fat. Yes, you need body fat but here I am talking about good fats that we must consume from our diets. Certainly you have heard about these supplements. In general I am finding that most of my clients have at some point supplemented with an EFA (essential fatty acid) but have no idea why. Let me explain this in very simple terms.

It is safe to say that we must get roughly 20-35% of our caloric intake per day from fat. Not to worry North America, we sure do get this! However, what I want to address here is the Essential part of Essential Fatty Acids (not to be a smarty pants)! The reason they are called essential is because our bodies simply cannot make them so we must get them from our diets.

The best way to get your good fats:

I like fish oil capsules; most professionals will agree that you will get all the miraculous health benefits here. However these good fats are also available in food sources include wild caught salmon, walnuts and flaxseeds. If you don’t eat fatty fish which are the main food source of omega-3’ DHA and EPA, be sure to get a complement in there.

Still not sold?

Health benefits have been linked to supporting numerous conditions including obesity, digestive disorders, osteoporosis, high blood pressure, some cancers, and many more wonderful things. The one thing I can tell you first hand is it does miracles for your hair and skin, and that alone is good for me.

So its time to love that 3 letter word we all cringe at F-A-T!

Did you know?
Fats slow the absorption of nutrients so that you can go longer without feeling hungry

Post by: Stephanie Joanne

Tags: Extreme Fitness, fat burning exercises, fitness, group fitness class, massive weight loss, nutrition, Toronto

Why group fitness programs are so popular at Extreme

If you haven’t tried so far, try one at Extreme Fitness. Ask for a weekly group fitness program schedule. Pick a class of your choice and just get in. You might be amazed with the choices – Bootcamp, Yoga, Spinning, Hot Yoga, Aquafit, Step, Zumba and more. If you are not a member, click here to obtain your 14-day free trial.

Let’s not forget we are a human being, a social animal. We need a social environment to grow and prosper. Fitness is no exception. The camaraderie and support of a group fitness class is a powerful influence which can help you accomplish your fitness goals faster.

I attend a lot of group fitness classes and am really appreciative of my Group Fitness Instructor for helping me stay focussed. I bet you will feel the same. Your classmates not only encourage you, but also inspire you as you get to know them more.

Experts agree that group exercise can be beneficial as working out in a group provides support, accountability, and structure. People don’t want to let their buddy or group down, which is terrific in terms of adherence to an exercise routine

Patient information published in 2005 in the Journal of American Academy of Physician Assistants also recommends that people exercise with a partner or group because they “are more likely to stay on track.”

Variety of group fitness classes will also help you avoid plateau and boredom which you might face. Hey, here is the best part – you don’t have to pay extra.

What are you waiting for? Get up and go!

Cheers.

Posted by Mukesh Gupta

Tags: boot camp, bootcamp, Extreme Fitness, extreme fitness richmond, extreme fitness toronto, group fitness class, group fitness classes, hot yoga, hot yoga toronto, spinning, spinning in toronto, Yoga, yoga toronto

Fitness At Your Desk

By: Stephanie Joanne

 

It is no surprise that one of the main complaints my clients come to me with is back pain. There are many reasons for ever so painful and un-welcomed feeling. Lack of exercise and poor posture at your desk can be a big contributor.

Here are 4 simple ways to help prevent that nasty back pain.

 

1. Foot Rotations

Yes, I mentioned back and I’m talking feet! Move your feet in small circles both directions to loosen up all those little tendons. The movements will trick your body into sitting up straighter and you can even avoid some shin splints by doing this with your toes pointed to the ceiling.

 

1. Bend your worries away

Getting in some side bends during your regular (or should be regular) stretch break is a great idea. Ideally do these standing however they can be done seated as well. Lean gently to one side at a time, be sure to hold the position for a few good deep breaths. The idea is to relieve any stiffness in your back and keep that stressed out spine aligned.

 

1. Open up your wings

I always tell my clients to open up their wings. Round those shoulder back. Most of us are way to tight in our chest muscles. Relax your shoulders down and rotate your shoulders around frequently to loosen up all that tightness.

 

1. Nodding Necks

It is not okay to fall asleep behind your desk but it is a good idea to nod your neck for a gentle stretch during your day. Doing so to the side and up and down will help keep some of that strain away. Make sure you are very slow on this one. Don’t stay “nodded” too long…you don’t want to snooze here!

 

There are just 4 simple ways you can de-stress and contribute to good back health at work. Remember to get up and stretch frequently throughout your day. Sit up straight; try not to hunch forward, shoulders back. Now get back to work!

 

How to stop procrastination – secret to fitness success

How to stop procrastination – secret to fitness success

Happy New Year 2012 came and gone…as if it was yesterday.  Many of us made New Year resolutions and had fitness among the top priorities. My friend Joe, an executive working in a software company was one of them.

First few days of January he was determined and excited to go to gym every day.  He bought a new pair of Reebok shoes, a top of the line outfit and a new iPod. By the end of the second week, January 12 to be precise, reality started setting in.  “My whole body is sore” he complained. “At 6:00 PM, my heart was saying, ‘Joe get ready for the gym,’ but my legs were saying ‘Joe, we are not moving an inch, you aren’t going nowhere.’” I received his voice mail saying, “Okay! I need a rest today, will join you tomorrow.” Friday, Jan 13, “I am stuck at work, won’t be able to make it.” Saturday, Jan 14, “I have a family commitment”. By the end of fourth week, the frequency of working out was irregular and 1-2 times a week. Another two weeks followed and now it became reduced to once a week. By March end, Joe was “just thinking” of about going gym.

You might have heard similar stories. It is heart breaking to see how conveniently we ignore the most important aspect of life – having a healthy body. Is there a remedy? For sure, I call it ‘baby steps’. I was one of the biggest procrastinator. I had struggled a lot but I’ve finally overcome. Here are few recommendations:

Baby Step 1: Start slow and easy
One of the mistakes I made was ‘over doing’ my workout in the beginning. It takes our body/muscles some time to build strength. Excess workout will lead to sore body and may deflate your motivation in the first few days. Start with 5 minutes of a warm up, 15 minutes of strength training followed by 15 minutes of cardio. Nice and easy. You can also check with your Personal Trainer for the correct advice. . Your goal is to enjoy your fitness routine and your gym.

Baby Step 2: Fight laziness
Often times, just by thinking of doing 30 minutes of exercise routines can make me tired. Specially, when we are back from office and are exhausted. Tell yourself, “I am only going to walk on treadmill for 15 minutes and that’s it. But I have to get my butt off from home”. Trust me, once you are at the gym and start walking on the treadmill with music around, you will get motivated to do some more. At Extreme Fitness, the floor plan and electrifying music provides the best environment for exercising.

Baby Step 3: Self Talk

When your heart says “go” and your body says “no” to gym. Positive self-talk will help. Say “I am excited about working out, I love going to the gym, I love to run, I am getting fit, I am a disciplined person, I am a winner, I am not a quitter, I am moving my butt and I am going to the gym, it is a done deal, no questions about it, I am determined, I can do it, I will do it”. Keep repeating. You will be surprised how your tongue can control your mind. You might end up going to gym.

I once heard a wise man saying “If you do something for 21 days straight, it becomes a habit.” The goal should be to stay determined for 21 days.

Article Posted by Mukesh Gupta

Tags: extreme fitness toronto, extrme fitness, gyms in toronto, Personal Training

Do we really need a Personal Trainer?

People join fitness clubs to reduce weight, get in shape and stay healthy. There is a great deal of excitement and determination at the time of joining a club, which is a great start. I have often heard from members that they do see some difference in the beginning but then they quickly reach a plateau. Also, while managing demanding work and home-life balance, squeezing fitness into our schedule could be challenging. As a result we see motivation declining with time and consequently frequency of visits to the club. Final result – mission unaccomplished!

How do we stop ourselves failing in initiative that we start with so much of motivation and excitement. The answer is – faster results. The sooner we see the results, our belief goes up, and so the motivation and desire to continue.

Well, if you would like to see faster results – be it losing weight, building stamina, developing muscles or improving your cardio-vascular, we can definitely assist you. With our professionally qualified personal trainers (PT) on your side, your chances of accomplishing your fitness goals are “very high” if you are willing to commit with us. Here is why:

1. Your body requires changing routines at different stages of your program. Only a qualified trainer can assess when to introduce which phase in your regimen. This will keep your body guessing to avoid plateaus and achieve maximum results.

2. You will be challenged and encouraged constantly to explore your hidden stamina and true strength.

3. One needs a mentor to pursue any worthwhile goals in life. Fitness is no exception.

4. Motivation with commitment is integral to achieving goals. Your Personal Trainer is your cheerleader, mentor and buddy who will help you set realistic goals, get focused and stay motivated to look and feel your best.

I know a member, who joined three different gyms in the past six years. This time she took 42 PT sessions. Less than three months she lost close to 20 lbs. Her motivation is at all-time high. Working out for 45 minutes to and hour is an integral part of her life today. Was it worth it? “Every penny” she said, “what price tag can I place on my renewed confidence when meeting people in social group and not worrying about my shape. I can work long hours, concentrate better and do more things for my family without complaining about fatigue or lethargy. This is priceless”. At Extreme Fitness, we salute this spirit of commitment and overcoming.

This article is posted by Mukesh Gupta

Tags: Extreme Fitness, Personal Training

Listen to YOUR Body

By: Stephanie Joanne
Let’s face it we all want to either bulk and tone up or lean and trim down right? Perhaps its time we consider that the way we get to our goals may be  just as personal to us as how we get there.

Its never fails to amaze me how both industry veterans and newbies to weight room have an endless subscription to the “monkey see monkey do” theory. It’s fair to say that we are losing results and risking injuries by neglecting to listen to our own bodies. The execution of exercises and adjustments we all make to these moves are so very personal down to the most cellular level according to Dr. Greg Bell (Chiropractor). Training variables are always different amongst individuals making it impossible to apply the same instructions and corrections to any population.

Its is concerning that the certification bodies for most Personal Trainers outlines the execution of an exercise on one page with a few bullet points.The mechanics of an exercise and instructions can be simple yet the complexity is present when you apply the technique to  an individual. Finally the idea that you are unique and one-of-a-kind holds some validity as in the case of workout out, you are special. Take for example the textbook point that emphasises the need to “flare” knees outward during a squat by a certain angle (and of course this angle is much disputed as well) perhaps does not account for the fact that there may be rotation compensation inside the knew in a creation scenario. The simple idea that a person who is “bow-legged” will not have the same ability to flare knees as someone who is “knock knee” . The exercise will effect the person based on their individual anatomy, experiences and daily stresses.

Aside from our individual anatomies there are several contributing variables as the muscles in our bodies become chronically tight or weak depending on daily activities and training. Often muscles can tighten to prevent injury or need to strengthen to stabilize a joint.

The point is we must listen to our bodies as these exercise induced injuries are becoming far to common.Truth is they are even to some extent becoming comical as the norm amongst the gym floor slander.The body has the incredible feature to let us know when something just is not right. This is your body talking to you, perhaps its time to listen.

So what does this all mean? There is no doubt that the general guidelines for proper execution of each exercise with have all industry professional in debates for years to come. The reality is the opinions we gather and house as our own are usually a result of our experiences with our own bodies or information relayed from a secondary source. Time to take accountability and ownership for the only person affected, this being you. Listen and learn as form and technique is crucial to success but be aware even when you are “doing it right”. Have a mind body connection with the muscles groups you are intending to engage as you listen to your body all those things its trying to tell you.

JOGA LAUNCH WAS A HUGE SUCCESS!

“The JOGA Launch at Extreme Fitness on Richmond was an overwhelming success! A number of the elite and proffessional athletes from the Toronto Argos, Team Canada Womens Hockey, Team Canada Beach Volleyball and Team Canada Squash just to name a few were on their mats working out Joga style! It was exciting to see so many people participate and learn about JOGA. I look forward to sharing my sports specific yoga program to all of the members at Extreme Fitness.” Jana Webb 

Jana and Joga Ambassadors

COME CHECK OUT JOGA AT RICHMOND EXTREME WEDNESDAYS AT 5:30PM! FOR MORE INFORMATION ON JOGA VISIT WWW.JOGAWITHJANA.COM