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

10 ways to keep Fitness Program up while Travelling

 

By: Stephanie Joanne

 

The big trip is booked. The itinerary of all your must see destinations and attractions have been carefully mapped out. The restaurants and local entertainment options have been researched and you are good to go. The expectation that you can put a pause on your personal fitness routine because you are out of town is a big mistake. Think about how much better you will feel once you’ve broken a good sweat. Consider that it can make your vacation that much better since you will have more energy to explore. It will also help you feel less sluggish after quite possibly overindulging in some delicious local cuisine.

Here are 10 simple ways to keep your workout routines in your life while away from home:

1) RESEARCH – Do some homework on your accommodations. Try to make sure they meet your fitness needs if possible. If this is not possible no excuse, still a lot to do!

2) EXPLORE – Go check out your destination. Some of the best times I have ever had on vacation were when the rest of my group was still sleeping and I went for a morning run/hike. I figure the more I get to see the more value I get out of my vacation. Talk to concierge to make sure its safe and you have some sort of a route.

3) PACK – Travel with exercise bands and tubing as they are very light to pack and can be attached to your bedpost. There are a ton of workout routines with small equipment that can accommodate most fitness programs.

4) EAT SMART – Staying Fit while travelling does not mean you should not indulge in the culinary delights your destination surly has to offer. I usually find that it’s best to get the best flavours from those authentic meals when they are not fried and covered with sauces. Go for the steamed and grilled options. Get sauces on the side and make sensible choices that can still be just as delicious and local.

5) SNACK- Yes, snacking is good! If the day is full of sightseeing and attractions pack a snack bag ahead of time so you are not forced to grab something when it’s too late (starving). Pack some fruit or nuts with you to tie you over if the excursion is a long one.

6) ENROL- Let your group know that you plan on having a healthy vacation. Let them know from the beginning that you will be taking fitness “time out” everyday. This mentally commits you as well. I like to get my time in either first thing in the morning or right before everyone meets again for dinner. Choose your time and stick to it. Believe me that small window of time will have you feeling so much better and make the overall experience of your trip that much more enjoyable.

7) H2O- Drink water! This is important especially if you are at a warmer destination. Always have a bottle on you. If you are at a hot destination bring a cooler bottle from home to refill (not if the drinking water is not safe)

8) BAR SABOTAGE- Watch that sugar! Tropical drinks are for many a staple indulgence on vacation. Some of the syrups added can load these drinks with a terrifying amount of sugar and calories. There is also nothing natural about them. I will only have a mixed “fruit” drink when it’s blended with real fruit. There is a ton of other bar options. Trust me your body will thank you for keeping away from that stuff.

9) SMALL THINGS – Resorts have a lot to offer. Take the time to find out exactly what. Often they have free tennis racket rentals, kayak rentals and numbers other free activities. Keep this in mind as the other excursions can become quite costly. These are free and are usually quite active and most importantly a lot of fun!

10) AIRPORTS- Fortunately now-a-days airports do have options to accommodate the health conscious when it comes to food options so be sure to take advantage of those. Instead of sitting at the gate and waiting, lap the airport a couple times you’ll be sure to burn some extra calories.

 

These 10 steps should not change your original travel plans at all, what you will find is you will come home feeling better about he entire experience. Ditch the expectation that it is “normal” to pack on a few pounds while away. Say no to the vacations bulge! Make it a fun, fit and productive time of adventure and travel.

 

 

 

 

Shoulders and Legs..why not?

By: Stephanie Joanne

Who said we must train one body part at a time? I find that shoulders pair up nicely on leg day…or vice versa for that matter.

Check out the latest Shoulder-Leg workout Stephanie Joanne did with CityTvs Frank Ferragine and I did at Extreme Fitness Dundas…

Walking Squat with Upright row- Holding a medium to heavy dumbbell squat (wide) and let dumbbell graze floor. Be very sure to keep you back very strong and core tight. As you come up out of your squat row the dumbbell up until your arms are parallel to the floor. Keep your elbows up high. Take a big step sideways and keep going.

Reverse Lunge with Shoulder Press-  Holding 2 Dumbbells . While stepping back into reverse lunge press the dumbbells up above head. When returning to starting position bring leg that was behind up so you are balancing one one leg with dumbbells returned to your sides. Alternate..

Row with calf raise- Perform a regular upright row with a bar. Pause at the top and come up on your toes. Concentrating on squeezing your calf muscles, hold it for 2 seconds release and repeat.

Squat and front delts- Holding 2 very light dumbbells or plates bring areas up to parallel with palms facing each other. As you lower down into a deep squat, bring your arms together. On the way you, breathe out, and return arms back to starting position. Do not lower arms to your sides until your set is complete.

There you have it! 4 great Moves that worked on legs and shoulder and even balance too! Give it a try!

Tags: cardio, cardio exercise, Extreme Fitness, extreme fitness toronto

Extreme Fitness Invites YOU to Save a Life!

You can give someone a second chance to live!

Imagine you or one of your loved ones was diagnosed with Acute Myeloid Leukemia and needed a bone marrow/stem cell transplant to survive the disease. You discover no one in your family is a match. Not your brothers or sisters. Not your cousins. No one. Without a match death is a certainty.

As an extension of our Extreme Fitness Survivor’s Program helping people with blood cancer, we are inviting you to save a life!

Shari’s Mission, a non-profit started by member and Leukemia survivor Shari Silverman, will be hosting swabbing clinics at Thornhill, North York, Yonge and Dundas and Dunfield locations over the next two months with the goal of adding 2000 people to the Canadian Bone Marrow donor list!

If you are a match, donating is as easy as giving blood! The Thornhill event will take place March 19th and 20th from 4pm until 10pm. For further details and to register, go to www.extremefitness.ca/donordrive

Shari Ichelson Silverman lives in Toronto. In 2009 she was diagnosed with Acute Myeloid Leukemia. In her own words, “No one in my family was a match. Not my brothers. Not my cousins. No one. Without a match death was a certainty and I wasn’t alone: 825 other Canadians were in the same situation. I made my dad promise to find me a match. Then I made him promise to find a match for everyone. This would be my legacy, and so, Shari’s Mission was born.On March 11, 2010 I received my gift of life: A match was found. Someone, somewhere in the world gave me a second chance.”

For more information on Shari’s Mission, please visit http://www.sharismission.com/

Every 33 minutes a Canadian is diagnosed with a blood cancer. Every 79 minutes one of them dies! You could also give someone a second chance. Please attend one of our donor clinics and join the registry.

To learn more about how our Survivor’s Program helps leukemia, lymphoma and blood cancer survivors, visitwww.extremefitness.ca/survivors.

Tags: Extreme Fitness, extreme fitness toronto, shari's mission, xtreme fitness, xtreme fitness toronto

EXTREME IN SUPPORT OF OLYMPIC DREAM

 

 

Extreme Fitness Ambassador Stephanie Joanne and her clients from City Tv including Tracy Moore (host of CityLine) and Mary Kitchen (Entertainment Reporter) will be attending Fridays Olympic Fundraiser and would love to see you there. Stephanie wil be there on behalf of Extreme Fitness in our support of Canadian Athletes and Team Binstock/Reader.

 

“Martin Reader and Josh Binstock, are inviting all EXTREME FITNESS MEMBERS to share their Olympic dream by attending Beach Ball, an event that will help them raise the funds for their journey to the Summer Olympics London 2012. Beach Ball is taking place in the heart of downtown at the Spoke Club – 600 King Street West, on Friday March 9^th from 7pm-11pm. A private, members-only club it is the perfect venue for an intimate fundraiser. Through an Olympian bachelor auction and silent auction, Beach Ball aims to raise $100,000 to cover the athletes’ cost of full time international travel and living expenses, training, therapy and equipment. Together, if we support the journey we will also celebrate their victory. The evening will feature a bachelor auction, aspiring Olympians Josh Binstock (31, Chiropractor), Martin Reader (27, Entrepreneur) and 2008 Olympian Swimmer Tobias Oriwol (26, Urban Planner) the eligible participants. An evening with one of these accomplished gentlemen (styled in the latest by GotStyle), at a local fine-dining restaurant, will go to the highest bidder. All proceeds from the bachelor auction will be donated to team Binstock/ Reader Road to the 2012 Olympic games in London. Even if you are not up for a date the silent auction will let you leave with prizes, after dancing the night away to a live DJ, all in support of this team and Canada during the Olympics.  For tickets please go to HERE

Come out and support a great event! See you Friday!

Fitness and your BUSY Schedule

By: Stephanie Joanne

Time, time, time I hear this 4 letter work all the..yes..time. Where did the notion come about that living a healthy lifestyle is more time consuming than not? Perhaps it sounds cliché that as a personal trainer I tell you that ‘you don’t have the time not to be healthy’. I have managed many of Toronto’s fitness clubs and I have seen the trends and…excuses. Consider how much of your precious time you are spending in negativity or just disappointment that your body is not working for you inside and out.

I know what the office can look like; I’ve seen it first hand. Its always someone’s birthday, there is always a meeting with cookies and donuts, there is bound to be countless too many coffee runs and someone is sure to bring you some homemade delicacy. What this comes down to…Look down! It comes down to your waistline.

Here are some simple ways to keep up with your fitness programs during “busy” times:

1) Make the appointment- Somehow we mange to schedule a meeting about everything and anything. All sorts of urgent topics require a conference call and regimented follow up. I say your workout routine is no different. Block the time off, as this appointment is now the most important of them all!

2) Maximize your time- Get in and get out! There is no need to spend hours upon hours in the gym. Don’t just go to the gym and do whatever you feel like. Plan your routine ahead of time this way you know you will be following a balanced fitness program and you are not wasting time aimlessly wondering what to do. If you need help with this it is a great idea to schedule an assessment at your fitness club.

3) Prioritize- The mental game is half of the game! Make sure you are ready and committed. Fitness programs are a lifestyle and commitment. The desire to engage must be present, lay the groundwork and do some digging. What I mean here is write down your goals, ask yourself how you will feel once you reach your goal. Get in the right mindset to make this lifestyle an important part of your day.

4) Plan your meals- this I’m sure no surprise is a big one. Proper nutrition is such a significant part of your wellness program. The clients that tell me they are too busy to prepare and cook their meals ahead of time are in for a real pep talk. Believe me it takes more time (not to mention money) to eat out every day at work than it does to be organized. The reward alone of eating a nutritionally sound diet in a busy day is enough for me to make sure I have all my meals planned. I am a strong believer that unless your entire days worth of food is planned and with you, you are bound to eat the wrong things and by the wrong amounts.

There you have it! Schedule, Maximize your time, prioritize and plan your meals. It may take some getting used to at the beginning but I promise you it will save you time, money, and have you feeling better quickly!