Running Cruise – Active Vacations
By Admin | December 24, 2009
http://www.leaveafootprint.ca running cruise a fun and safe way to experience the islands. Meet the locals, meet new friends and give back to the islands.
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Principles of Weight Control – Part Two
By Admin | November 23, 2009
Body Fat vs. Body Weight
Given the negative health effects of being "over-fat" (including a greater risk of heart disease, high blood pressure, diabetes, gall bladder disease and certain forms of cancer), as a society we should be more concerned with the reduction of body fat instead of body weight. In fact, the the whole issue of "weight loss" itself needs to be re-evaluated: since low calorie diets have been proven to be unhealthy while providing only short-term results, they should be replaced with positive lifestyle changes that include both healthier eating habits and regular exercise. Instead of talking about losing weight, we should concentrate our efforts on losing fat. The term "fat loss" should replace "weight loss", and we should evaluate progress using body fat percent, a mirror or even a measuring tape rather than the out-dated weight scale.
Energy Balance: The basic priciple of weight control is one of energy balance: if you eat more calories than you burn off, you will eventually gain weight. Thus, if your ENERGY INPUT (total calories expended through metabolism and exercise), the excess calories are stored as fat in adipose tissue (fat tissue):
If your ENERGY INPUT equals your ENERGY OUTPUT, your weight WON'T CHANGE.
If your ENERGY INPUT is more than your ENERGY OUTPUT, you will gain weight.
If your ENERGY OUTPUT is more than your ENERGY INPUT, you will lose weight.
There are three ways to alter the energy balance equations in favour of losing weight. Eat less (reduce caloric intake below daily energy needs), exercise more (maintain current food intake while increasing energy expenditure through additional physical exercise), and lastly, a combination of the first two (slight reductions in caloric intake and moderate increases in physical exercise. Obviously, the third strategy is the most effective way to achieve healthy, gradual weight loss.
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Set Point Theory
By Admin | August 18, 2009
Researchers believe that each person has an internal control mechanism 
in the brain that maintains their weight at a constant level or setpoint. This weight regulating mechanism controls both the appetite and the amount of fat stored. It is believed that this mechanism operates in a manner similar to the way a thermostat controls the temperature in your house. The higher the setpoint, the greater the fat storage and overall body weight.
If body weight decreases (as in dieting), the setpoint recognizes the change and triggers either an increase in the person's appetite or makes the body conserve energy to maintain the "set" weight. The body conserves energy by lowering the metabolic rate and by improving the food (fat) storing mechanisms. Thus, when you diet, your weight-regulating mechanism sees your caloric restriction as a form of starvation, and its natural survival response is to improve energy storage as fat, the very thing you are trying to prevent! Even though prolonged caloric restriction may temporarily lower weight and fat, the setpoint remains unchanged. When your eating habits return to normal the fat is quickly regained as the body strives to reach a comfortable fat level ( its setpoint). The may explain the difficulty many people have with "keeping the weight off" once they've lost it.
Research suggests that our setpoint can be improved through lifelong dedication to proper nutrition and sensible eating habits, combined with regular physical activity. Specifically, a long-term diet high in complex carbohydrates (breads, cereals, pasta and rice) seems to have a positive effect on lowering the setpoint, while regular continuous cardiovascular exercise also seems to lower the setpoint. In addition, exercise increases lean body tissue/muscle, raises metabolism, and increases the body's enzymes that break down fat which will result in safe weight (fat) loss when combined with healthy diet containing the proper amount of calories, In contrast, a persons setpoint seems to be increased by diets that are high in fat s and refined carbohydrates (i.e. sweets, cakes and candies), and diets that severely restrict caloric intake.
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Plan For Healthy Eating
By Admin | August 1, 2009
Your hands can be very useful in estimating appropriate portions. When planning a meal, use the following portion sizes as a guide.
FRUITS, GRAINS, AND STARCHES: Choose an amount the size of your fist for each of Grains, Starches and Fruit
VEGETABLES: Choose as much as you can hold in both hands.
MEATS AND ALTERNATIVES: Choose an amount up to the size of the palm of your hand and the thickness of y our little finger.
FATS: Limit fat to an amount the size if the tip of your thumb.
Increase your physical activity. Build time for physical activity into your daily routine. Try to be active most days of the week. Walk whenever you can, instead of taking the car. Start slowly and gradually increase the amount of effort; for instance progress from strolling to brisk walking . Make family activities active; try swimming or skating instead of watching TV or a movie. Try new activities; learn to dance, play basketball, or ride a bike. Enjoy your improved sense of health and well being.
Be sure to eat breakfast, It provides a good start to the day. Follow a healthy lifestyle. Have at least three out of four key food groups at each meal. Have portion sizes that will help you reach or maintain a healthy body weight. Also include high fiber foods such as whole grain breads and cereals, fresh fruits, vegetables and legumes, and grains such as past and rice. Make lower fat choices, for example use skim milk, lean ground beef, trim fat on meat and chicken. Use small amounts of added fat such as oil and salad dressing. Healthy eating habits should be built around a healthy life style – keep active every day.
Book your complimentary Nutrition Consultation, Contact Hamilton Fitness Consultant, Leslie at (905) 577-0626
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Principles of Nutrition-Introduction to Nutritrion
By Admin | July 30, 2009
Proper nutrition forms the foundation for physical performance. It provides both the fuels for exercise and the building blocks for extracting and using the potential energy 
contained within this fuel. Too often, people spend considerable time and energy training without paying attention to proper nutritional practices. Thus, they are not maximizing the potential gains from their exercise program, for it is a combination of exercise and nutrition that results in optimal improvement in physical appearance and capabilities. In addition, sound nutrition can have a positive impact on a variety of disease conditions, most of which can also be improved through regular exercise.
In the next few articles, I will introduce concepts and provide a basic background on the this classifications of nutrients: carbohydrates, fats, protein, water, vitamins and minerals.
Each nutrient has its own specific functions and relationship to the body, but no nutrient acts independently of the others. All of the nutrients must be present in the diet in varying quantities in order for the body to maintain basic life processes. Although everyone needs the same nutrients, the amounts of the nutrients required by an individual are influenced by age, sex, body size, environment, level of activity, and nutritional status.
NUTRITION CAN BE 60 – 90% OF A SUCCESSFUL FITNESS LIFESTYLE!!
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Cardio Tips From Hamilton Personal Trainers
By Admin | July 30, 2009
Stationary Cycle Tips: For proper seat adjustment, sit on the bike with one foot on the pedal in the bottom position. Your leg should be slightly bent at the knee. Pedal for a few minutes to ensure that the seat is properly positioned to the correct height. Be certain that you are in a comfortable position and that your hips do not rock back and forth when pedaling. Toe straps are provided on most bikes to insure more efficient rotation of the pedals and to allow for a circular vs pushing pedal motion. The circle pedal motion allows for a more complete involvement of muscles. Toe straps are there for a reason, use them!!
Elliptical Tips: Before you begin exercising on an elliptical, make sure you stretch the muscles of your calves, hips and legs. When you have difficulty maintaining your balance, hold the side rails or front supports lightly. Improper position on the elliptical transfers the stress to weaker areas such as wrists or elbows which may lead to joint discomfort. Supporting your weight with your hands will also decrease the number of calories you burn. As you climb you should maintain the pedals in the mid-range area, not too high and never bottoming out. This will help prevent lower back or knee problems and will decrease wear on the machine.
Rowing Machine Tips: Rowing consists of three parts. The first motion consists of pushing backward with your legs (flat feet). Next, pull on the handles with your upper back muscles. Continue this momentum by pulling your elbows back toward your sides. Finally, you bring your hands to your chest. Reverse this procedure on the down-stroke. When straightening your legs, be careful never to lock your knees which can place strain on your knees and lower back. Always keep your back straight and row smoothly. As in all exercises, if you experience any lower back, knee or joint pain, you should consult your physician before continuing your program.
Treadmill Tips: When standing on the treadmill, NEVER the equipment on or off. Before getting on the belt, place each foot on either side of the belt and then turn the treadmill on. When first stepping on, you should hold on to the rails. However, you should let your arms swing naturally once you begin. If you must use the rails for balance, hold them lightly and don't grip or lean on them. Move your arms as you walk, this will involve your upper body which will increase your caloric expenditure. For safety, avoid swinging your arms excessively and wear shoes designed for running or walking. Cross training shoes are also recommended. Tennis, street or aerobic shoes may not provide proper support.
A HAMILTON PERSONAL TRAINER IS ALWAYS AVAILABLE FOR ASSISTANCE.
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Stress Busters From Hamilton Personal Trainers
By Admin | July 27, 2009
1. Hire a Hamilton Personal Trainer
2. Exercise: moderate physical exercise is one of the best antidotes for emotional stress or mental fatigue.
3. Progressive Muscular Relaxation: contraction and relaxation of muscles.
4. Meditation: sitting or lying down with eyes closed.
5. Deep Breathing Exercises: counting breathes and inhaling and exhaling slowly.
6. Take time to relax (eg. take a warm bath)
7. Do something you enjoy whether it be a hobby or socializing with friends or even something as simple as going for a walk.
8. Listen to music. Music is a proven stress reducer: in one study, patients who listened to music before surgery required less anesthetic. It doesn't matter what kind of music you listen to, the important factor is that the music has positive associations for you.
10. SMILE! (Studies show that a smile can send positive signals to your brain).
11. HIRE A HAMILTON PERSONAL TRAINER
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Hamilton Personal Trainers Tell you…Warm Up & Cool Down
By Admin | July 27, 2009
WARM UP: The purpose of the warm up is to increase body temperature, increase synovial (lubricating) fluids in the joints, and to decrease the chance of injury. In addition, muscle and tendon elasticity are also improved during the 
warm up. The warm up should include easy to moderately intense cardiovascular activity for 3 to 15 minutes (eg: walking, cycling or stepping) and a flexibility exercise for each muscle group to be trained that day. During the warm up, heart rate should gradually rise to approximately 50 to 60 % of maximum heart rate.
At the onset of light cardiovascular exercise during the warm up, the metabolic rate increases, so body temperature rises, which causes you to sweat. In addition, blood flow to the exercising muscles increases and the muscles extract more oxygen from the blood. This results in more efficient energy production in the muscle.l
As the warm up continues and heart rate is gradually increased, the body begins the process of fat cell mobilization. Depending on your body's efficiency at burning calories, it can take 12 to 15 minutes or more of continuous, moderately intense cardiovascular exercise before your body begins to burn fat.
COOL DOWN: The cool down period after your workout is equally as important as the warm up. Basically, the cool down contains the same components as the warm up, only in reverse: begin the cool down with some stretching (this part is even more important if you did not stretch during the warm up – every workout should include some stretching), followed by some light cardiovascular exercise (again, walking, cycling or stepping). The cool down is an excellent time to begin replenishing your body's fluids: drink lots of water!
THE COOL DOWN PERIOD AFTER YOUR WORKOUT IS EQUALLY IMPORTANT AS THE WARM UP…. REMEMBER TO DRINK LOTS OF WATER!!!!
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Phoenix Fitness West Hamilton Client Testimonial
By Admin | July 26, 2009
It Really Works…
Shopping for new clothes was no longer something I enjoyed to do. It had become a chore, so I decided enough is enough!! If I want a new body I need to do something 
about it. I was not going to melt 40lbs away without working at it. This is when Phoenix came into my life. Right away I felt comfortable, but I had never gone to a gym before and had no idea what I was doing… Leslie suggested I invest is some sessions with a Hamilton Personal Trainer and she matched me up with Anthony. How lucky I was… Right away I felt a connection with Anthony.
Through Anthony's wonderful communications skills and knowledge, he inspires me everyday to work hard. With hard work and determination I WILL achieve my goals. No only does he help me with my physical well being, but he helps me make better food choices and to stop and take care of myself. As a mother of three and a care giver to many other children, taking care of myself has always come last and usually never.
After only 4 weeks I am already stronger and doing things I never imagined I was capable of . I look forward to each session with a smile and will to do my best. Anthony believes in my abilities and he pushes me to find my inner strength.
Thank You Phoenix, but most of all THANKS ANTHONY !!!!! You are my inspiration and I will always be truly grateful to you.
Carrie Domanico
March 2009
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Vitamins and Minerals
By Admin | July 25, 2009
All vitamins are natural organic substances found in food. There are presently 13 substances that are known to be active as vitamins in human nutrition. Each of these 
vitamins is present in varying quantities in specific foods, and each is absolutely necessary for proper growth and maintenance of health. With a few exceptions, the body cannot synthesize vitamins; they must be supplied in the diet or, if necessary, through dietary supplements.
Vitamins have no caloric or energy value but are important to the body as constituents of enzymes, which function as catalysts in nearly all metabolic reactions. Thus, vitamins help regulated metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and other tissues. Vitamins are not components of major body structures, but aid in the building of these structures.
Minerals, live vitamins, are nutrients that are found in food. Approximately 17 minerals are essential nutrients in the human diet. Minerals are vital to overall mental and physical well-being and they comprise about four or five percent of the body's weight. All tissues and internal fluids of living things contain varying quantities of minerals.
Minerals are components of bone, teeth, soft tissue, muscle, blood, and nerve cells. Like vitamins, minerals act as catalysts for many physiological reactions within the human body including muscle contraction, nerve transmission, digestion and metabolism. They are also essential in the production of some hormones.
Minerals help to maintain the delicate water balance that is essential to the proper functioning of all the body's physiological processes by keeping the blood and tissue fluids from becoming either too acid or too alkaline. Minerals also help draw nutrients and wastes in and out of the cells, and they are involved in the immune system's fight against disease through the creation of antibodies.
In short, Vitamins and minerals are involved in the building and repair of the body's tissues. They help to regulate nearly every bodily function function, including the conversion of food to energy. If you are an active person, it may not be possible to meet your body's need for optimal functioning through food intake alone, therefore, you may need to supplement your diet with a nutritionist recommended vitamin and mineral formula.
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