Introduction To Hamilton Personal Trainer Tips
By Admin | July 25, 2009
Proper Use of Cardio Equipment
Cardiovascular training equipment (cardio) has become one of the most popular and requested features of modern health clubs. Today's hi-tech cardio equipment is 
extremely user-friendly and requires minimal experience or instruction. Proper use of this equipment is critical in order to promote maximum results and safety. Also, considering that cardio equipment is the most expensive equipment to ourchase and maintain at a health club, proper utilization will ensure that breakdowns are kept to a minimum.
The best way to select the type of cardio equipment best suited to your needs is to experiment and try them all !!! It is important to vary your program so that your body experiences new types of exercises. For instance, if you workout on a Stairmaster one day, next time try a Lifecycle. You can even use different types of equipment within a single cardio session. For a 30 minute workout, try 15 minutes on a stationary bike and 15 minutes on a treadmill. Not only will this add variety to your program, it will help time pass quickly.
This is where the value of a health club can really pay off. With such a wide selection of equipment available, you can always find some type of safe, comfortable apparatus to benefit from.
Rowing Machine Tips: Rowing consists of three parts. The first motion consists of pushing backward with your legs (feet flat). Next, pull on the handles with your upper back muscles. Continue this momentum b y pulling your elbows back toward your sides. Finally, 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 belt, NEVER turn the machine on or off. Before getting on the belt, place each foot on either side of the belt and then turn the machine on. When first stepping on to the treadmill you should hold onto the hand rails. However, you should let your arms swing naturally once your bedgin. 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.
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A Hamilton Personal Trainer's View On …
By Admin | July 23, 2009
Dining Out and Discipline
Research suggests that an evening out with friends can increase our food consumption by almost half. Be especially diligent when you're socializing. Order half portions, you'll be amazed at how little food you need to feel satisfied. 
Wave away the bread basket and butter. Order extra vegetables and a salad to start the meal and avoid rich dressings, bacon bits, extra cheese and croutons. Avoid creamy soups and sauces. Drink water or seltzer to satisfy your thirst or have milk, which is an easy way to meet your daily food group requirements. Substitute milk for cream in your coffee.
Order grilled, skinless chicken, fillet mignon, grilled lean pork or lamb, fresh fish poached, grilled or broiled without oil. Black pepper, garlic and lime wedges add a lot of low calorie zest. Enjoy a baked potato or baked sweet potato rather than french fries. Make simpler food choices, choose a plain burger rather than one with added toppings. Order fresh fruit for desert. If you crave something more devilish then offer to split it with your dinner guests.
Select restaurants that offer lots of variety and are willing to customize your order to meet your needs. Ask for what you want, even if it isn't on the menu. Take home leftovers, if the portions are large. Pay particular attention to what your kids are eating. Children menus tend to be heavy on fat and low in selection. Recent studies suggest that a single restaurant meal designed for children can exceed a full day's caloric and fat recommendations. You can help cut calories by eliminating the french fries that are included with almost every meal. Requesting that the meal be grilled rather than fried, or even by substituting the starch with a side salad or veggies.
Using some of these guidelines as part of the selection process can make dining out a pleasurable and healthy experience.
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Hamilton Phoenix Fitness Client Testimonial By Ken Waters
By Admin | July 8, 2009
In early March of 2009, with a degree of trepidation, I made an appointment with 
Leslie at Phoenix Fitness West Hamilton. I was told that I would be given an assessment of my physical condition and that I would be provided with information as to how I could meet my physical fitness goals.
It seemed simple enough but it was something that I had been putting off for far too long. I had been retired for nine years. The lifestyle that I led in the years leading up to my retirement was anything but healthy. Too many years of fast food, smoking, lack of exercise, high stress and little, it any, physical exercise resulted in high blood pressure, lack of energy and a substantial gain of weight.
Every year following retirement I made new years' resolutions to loose weight and get back into shape. However, there was a major gulf between intentions and results. Every year I gained more weight and was fast approaching the point where I felt that I had lost control. Even though I had an academic background in physical education and a very supportive wife who is extremely knowledgeable in nutrition and exercise, I simply could not maintain the commitment to do what had to be done. There had been flashes of diet successes which was followed by increased weight gain. The cycle did not hold out much hope for success. I realized that I needed additional help and support.
The information that I received as a result of that first assessment was extremely sobering. My weight was almost 270 pounds – which wouldn't have been that bad if I were 6'9" rather than 6'2". My cardiovascular capacity was very low, my flexibility was limited and my strength was declining. I looked like and moved like an old man.
Leslie assigned my file to Ori Haripko. He is an extremely capable young man who has been with me for the last three months as my trainer. Initially, we met twice a week. However, for the last month, due to my fanatical devotion to golf, we meet once a week. His knowledge of his craft is outstanding. He quickly helped me identify my short and long term goals and, using that, developed a program that has been incredibly successful.
As of my last assessment which marked three complete months with Ori I essentially met my initial goals.
MY TOTAL WEIGHT LOSS AFTER THREE MONTHS IS 35 POUNDS. I HAVE LOST A TOTAL OF 21 INCHES FROM MY BODY. MY ENERGY LEVEL HAS INCREASED TREMENDOUSLY.
Ori has convinced me that I can accomplish anything that I want. My goals have changed. I am committed to reach my new goals of 210 POUNDS AND A 36 INCH WAIST by the end of this year. Further, I am committed to maintain that loss through a fundamental change in lifestyle. It has been a wonderful first stage on my personal journey. It has not been easy. I am at the gym 6 days a week – 3 days of cardiovascular work and 3 days of weight training. Each session takes about 1-2 hours. I have fundamentally changed my diet – no more fried foods. I am not on a diet. I have realized that diets are simply fads that do not have any long term hope of success. What a person has to do is commit to a lifestyle change. Portion control and good food choices do result in long term success.
I read recently the, as a person ages, in order to maximize himself he must commit in three areas. He must maintain and expand his social contacts. He must continue to grow intellectually. He must take care of himself physically.
MY JOB NOW IS TO TAKE CARE OF MYSELF. IF I DO NOT DO THIS, I AM SHOWING DISRESPECT TO NOT ONLY MYSELF, BUT THOSE WHO LOVE ME.
What I have done and will continue to do is the most selfish and selfless act of my life.
PHOENIX FITNESS, THANK YOU
KEN WATERS
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Water, Alcohol and Eating…
By Admin | July 8, 2009
Water is absolutely essential for life!! Water is not only the most abundant nutrient found in the body (accounting for approximately 
50-60% of body weight), it is also the most important nutrient. Water is involved in nearly every physiological process in the body. including digestion, absorption, circulation, nutrient transport, excretion, and temperature regulation.
The average adult body contains approximately 35-45 litres of water and loses about 3 litres daily through excretion, breathing and perspiration. Rate of water loss depends almost entirely upon level of activity and environmental conditions and may range from less than one litre per day for a sedentary person in a cool climate to more the ten litres per day in a desert. If severe deficiencies are not rapidly corrected, salt depletion and dehydration will occur, eventually resulting in death. About 1/3 to 1/2 of a person's daily water intake is obtained from foods, with the rest coming directly from drinking. Nearly all foods contain some water, which is absorbed by the body during digestion. Fruits and vegetables are especially good sources of water.
This does not prevent dehydration. The human body contains many physiological safety mechanisms that warn us about a problem before it occurs, but thirst isn't one of them. By the time we realize that we are thirsty, the amount of water lost from our bodies is quite substantial. Since the body can absorb only about 2 to 4 cups of water per hour during exercise, it is critical to ensure that you are properly hydrated before you begin exercising, especially in a warm environment.
Depending on how active you are, you should drink at least 6-8 cups of water each day, more on days that are warm and humid. Drink 2 cups of water 30 minutes prior to exercise, One cup for every 15 to 30 minutes of exercise or competition. Drink chilled rather than warm liquids for faster absorption from the stomach into the blood. Chilled drinks also help decrease elevated body temperature. For each caffeinated beverage you drink within 8 hours prior to exercise or competition, you should drink 1 additional cup of water before exercising. For each drink containing moderate amounts of caffeine (coke or weak coffee or tea), you should drink half a cup of water.
Recent research indicates that alcohol, in moderation, may carry some health 
benefits, but according to a recent study, there are still some negatives. Though nutrition researchers believe we have an internal calorie counter that tells us when we've eaten enough, the counter seems to be blind to alcohol's caloric load. Researchers at Laval University tested this by feeding eight men high and low fat meals accompanied by a beer, wether non-alcoholic or regular. The men were told to eat until they were full, as the researchers kept track of their calories. Although alcohol gives real beer about 50 (one beer = 150 calories) more calories than it's weaker cousin, it didn't reduce the amount the men ate; they consumed just as much food no matter what they were drinking. Those extra calories carry special significance when it comes to weight gain and can end up as fat stored on our hips, thighs or waist!
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Exercising With a Hamilton Personal Trainer
By Admin | June 23, 2009
Add More Years to Your Life… and More Life to Your Years!!
In addition to contributing to better health and a longer lifespan, a program designed by a Hamilton Personal 'Trainer, of regular exercise can greatly improve your quality of life. Research has shown that exercising with a 
Hamilton Personal Trainer can increase your productivity in everything you do. Thus, a balanced program by a Hamilton Personal Trainer, including both cardiovascular and weight training activities may produce quite a few benefits.
Greater ability to withstand cardiovascular and degenerative diseases through improved circulation, a stronger heart, lower blood pressure and cholesterol levels, and more efficient oxygen uptake. Controlled body weight and proportions will enable you to wear the clothes you want and to feel proud of your body. The right program will relieve you of tension and anxiety while ensuring an improved disposition and a more productive life. Improved posture, healthier skin as well as creating a more attractive appearance and an improved self-image. Delay of the aging process by retarding muscle atrophy (loss) and maintaining bone density. Increased ability to meet emergencies requiring strength and endurance while improving neuromuscular skill and physical performance. Improved functioning of internal organs, better digestion and regularity. Increased mental alertness for more productivity. And the last few good ones are greater resistance to fatigue so that you can enjoy your life more fully, while increasing your work and play capacity. And most importantly is the increased feeling of health and well being while creating a more positive outlook on life.
On top of all these health benefits, a well-designed Hamilton Personal Trainer program is fun and enjoyable especially if done with a friend or training partner. So what are you waiting for??? VISIT YOUR HEALTH CLUB AND GET GOING…. TODAY !!!
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Canada's Food Guide To Healthy Eating
By Admin | June 15, 2009
For people four years and over. Enjoy a variety of foods from each group every day. Choose lower-fat foods more often.
Grain Products: Choose whole grain and enriched products more often. 5 – 12 servings per day
Vegetables and Fruit: Choose dark green and orange vegetables and orange fruit more often. 5 – 10 servings per day.
Milk Products: Choose lower-fat milk products more ofter. Children 4-9 years, 2-3 servings per day. Youth 10-16, 3-4. Adults 2-4 and pregnant and breast feeding women 3-4 servings per day
Meat and Alternatives: Choose leaner meats, poultry and fish, as well as dried peas, beans and lentils more often. 2 – 3 servings per day.
Other Foods: Taste and enjoyment can also come from other foods and beverages that are not part of the four food groups. Some of these foods are higher in fat or calories, so use these foods in moderation.
Different people need different amounts of food. The amount of food you need every day from the four food groups and other foods depends on your age, body size, activity level, whether you are male or female and if you are pregnant or breast feeding. That's why the Food Guide gives a lower and higher number of servings for each food group. For example, young children can choose the lower number of servings, while male teenagers can go to the higher number. Most other people can choose servings somewhere in between.
ENJOY EATING WELL, BEING ACTIVE AND FEELING GOOD ABOUT YOURSELF.
Published by: Minister of Public Works and Government Services Canada, 1997
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My Hamilton Personal Trainer Experience
By Admin | June 15, 2009
IT WAS ABSOLUTELY THE BEST WAY TO START MY FITNESS PROGRAM.
When I became a member of Phoenix Fitness West Hamilton, I hired a Hamilton Personal Trainer to teach me how 
to properly use gym equipment, acquire new programs to use on my own and hopefully reach my goals faster than I would alone.
"Is it what you expected?" Yes and more, Now I feel very comfortable using the free weights and other equipment on my own.
"Are you happy with the results?' Very Happy!!!!! I don't think, no, I now know, I wouldn't have improved nearly as much without a Hamilton Personal Trainer.
"What would you tell someone who is sitting on the fence?" Get off and get on with it !!!!! Having a Personal Trainer is a great way to jump start your fitness program. Why ease into it?? I lost fat, gained lean muscle and got a stronger upper body, not to mention I learned a lot of different workouts.
Eddie was a great Hamilton Personal Trainer for me. He had new ideas each and every workout. I learned from him how to do exercises safely as well as how much harder I can push myself than I ever thought. He's a great teacher and Personal Trainer (with a sense of humor). I will work with him again in the future when I need an extra little butt kicking !!!!
Melinda Sealy, Happy Hamilton Personal Training Client
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Your Fitness Profile – What Body Type are You?
By Admin | June 10, 2009
There are two main structural components that combine to determine a person's body composition: body fat and lean body mass (which includes all non-fat tissues, including muscles, bone, blood, organs, etc.)
Many factors combine to determine a person's physique, and they can be divided into (i) factors that we can influence or alter (including the amount and type of physical activity, the quantity and quality of food that you eat, your body's ability to store or burn calories), and (ii) those that cannot be changed at all (for example, bone structure, gender and genetics).
Generally, there are three main body types (called somatotypes): ENDOMORPH (fat), MESOMORPH (muscular), and ECTOMORPH (thin). It is likely that most people will possess some characteristics of each of these three body types, rather than being categorized fully in one of the three extremes. When considering somatotype, remember that only body shape or form should be taken into account, not body size.
Remember that you cannot change the skeletal structure that you were born with. With hard work and discipline, however, you can lower your percentage of body fat by combining the right amount of exercise with improved eating habits. A safe, well-designed program of lifting weights can help to significantly alter your somatotype, both directly by increasing your muscle mass and indirectly by raising your body's metabolism.
It is imoportant to note that somatotype should not be used as anything more than a very basic measure of health. In order to obtain an accurate assessment of your physical fitness, we recommend that your visit Phoenix Fitness West Hamilton to have a fitness assessment done for you by their Fitness Consultant, Leslie.
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Sports Specific Training Hamilton at Steel City CrossFit Hamilton
By Admin | June 10, 2009
http://www.steelcitycrossfit.com Sports training available for all ages and sports. Specializing in Football, Hockey and Soccer. Teams and individual athletes accepted. Three locations to choose from.
905-627-3308
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Isolate Nothing! Incorporate Everything!! (Part Two)
By Admin | June 10, 2009
Now, let's dive into this with a bit more detail shall we? The Q. & A. portion of the show…
Q: How often should I work out (assuming I'm doing a full-body workout every time?)
A: For the average person, with a 9 – 5 job, spouse and kids, 3 days a week is all you need. For that matter, even elite athletes need only 3 days a week for maximum strength development (that's all the big power lifters do). Give yourself a day in between for recovery, and extra day if you still feel you need the extra time.
Q: Where do I fit in my cardio? I sure love that elliptical!
A: Well for starters, get the heck off that elliptical !!! Let's redefine what "cardio" means to you. What we, and most people, actually want is anaerobic conditioning, not steady state aerobic conditioning. From now on, think sprints and circuits as your new cardio. Put together body weight circuits (squats, push ups, pull ups, sit ups, and plyometrics) set out time limits or set ranges and push as hard and fast as you can. Set up the circuit into "rounds" ranging from 1 – 5 minutes in duration, with a 30-120 second rest between each. Repeat at least 3 times. or as many as you deem appropriate.
You can also get yourself to a track, or treadmill, and do some sprints. Wind sprints, ladders (50m, 100m, 200m, 400m ,800m sprints with rests only long enough to catch your breath and get right back at it! These "cardio" days can fall on your off days from strength training, on the weekends, or where ever you like so long as you have the energy.
Q: But I feel burnt out from all this heavy weight, are you sure I can't just do Bicep curls until my arms burst?
A: STEP AWAY FROM THE EZ-CURL BAR!! What you need sir (or Madame), is more REST. As I said before, we grow OUTSIDE the gym, its the 23 hours that we're not working out each day that we have to consider.
Your goal is a solid 8 hours of sleep a night. However this just can't be done with some schedules, so you'll just have to get creative. Take naps where ever you can. Instead of going to McDonald's for lunch, pack it yourself the night before and save the 10 – 20 minute trip to Mickey D's. Pass on the new episode of your favorite show that airs at midnight and go to bed early, its the new millennium anyway, just TiVo, it.
Well there you have it, my opinions and thoughts on today's average Joe mislead workout. Hope it helps, and hope you don't just end up reverting to your favorite Muscle Magazine!
Simon Marini, Hamilton Personal Trainer. PhoenixFitness West Hamilton. The Mutant.
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