Cycling Season 2013

Well it is March 1st and that means Cycling Season is practically here!

If you are really looking forward to the summer months so you can go cycling, don't delay, today is the day! It's a fun and active way to burn calories and you can spend a day exploring the city and keeping fit. When it gets warmer you may even go on day trips outside of Toronto.

For myself cycling is my preferred method of transportation. I only take other forms of transportation when cycling is too impractical.

If you live in Toronto check the local bicycle trails online or get a cycling map from Toronto City Hall. The Toronto Public Library, community and civic centers also have hard copies of these maps in their locations.

Before going for a Cycling Adventure remember to do the following:

#1. Take your bike to a Toronto bicycle mechanic for a tune up and possibly get new brakes fitted. Or fix the bicycle yourself if you know how and burn some calories because fixing bicycles counts as exercise. :)

#2. Consider replacing the helmet (especially if it is getting old) or other safety equipment.

#3. Find your lock or buy a new bicycle lock. The heavier duty the better.

#4. If you have battery lights replace the batteries or lightbulbs.

#5. If you have mirrrors adjust the mirrors as they may have been bumped/moved over the winter, or purchase mirrors if you are the type of cyclist who likes having mirrors.

Have fun hitting the trails!

How to Reward Yourself and Stay Motivated

You've reached your weight loss goals! Congratulations!

Now how do you stay motivated, reward yourself and keep your lifestyle changes intact without falling back into your old routine?

At this point being overweight may feel like an alternate reality - you probably haven't felt this fit since you were a teenager! But feeling great about yourself doesn't mean you can go back to your old ways. If anything you need to remind yourself so you avoid falling into a rut, and keeping yourself motivated to exercise is a handy part of that.

#1. Make a list of things you wanted to do when you were overweight but were physically unable to do / embarrassed to attempt. eg. Run a marathon, go snorkeling, dancing, etc. Go and do those things and have a fun time!

#2. For holidays and birthdays, ask for sports / exercise equipment or personal training gift cards.

I know what I would ask for - archery equipment. It gets pretty expensive. But you might also ask for a bicycle or things for your bicycle, tennis gear, jogging pants, new running shoes... plenty of things you could use.

Personal training gift cards are another handy thing. If you live in Toronto and want to buy personal training sessions for yourself or a loved one, send me an email and I can help you out.

#3. Charity and Fundraisers.

Volunteering to raise funding for a worthwhile cause can be a great way to stay in shape and have fun. Such events require you to go outside regularly and some of them involve "walks for charity" whereby sponsors donate and you and 500 other people promise to walk, jog or run X miles to raise awareness. eg. The Canadian Breast Cancer Foundation Run for the Cure.

#4. Involve your Friends and Family.

Success is contagious. If your friends and family haven't seen your results, show them what you did and encourage them to start a fitness and nutrition program on their own - and then you can help them with advice and even workout together.

Once people you know are also exercising and eating healthy, having another person to talk to about it, share recipes, and attend events you will have even more fun enjoying your new body.

#5. Sex!

No seriously. You and your lover can enjoy yourselves more often. Nothing wrong with that side benefit!

Sun Salutations in Yoga

During the physical practice of yoga, the session will sometimes begin with an exercise known as sun salutations. This series of twelve moving postures (asanas) are timed with breathing (inhaling and exhaling). The series is repeated anywhere from three times or more. Due to the nature of the sun salutation's constant movement, breath work, stretches and mental concentration, they encompass many common components of fitness, and makes for a challenging and effective total body workout.

Five Benefits of doing Sun Salutations

1. Postures such as chaturanga, (negative tricep push up), the Crescent pose, (lunges) and plank are body weight strength exercises that will burn more fat while at rest, decrease risk of injury and maintain bone density. Sun salutations strengthen the core very well, and yoga is commonly prescribed for low back injury and rehabilitation.

2. Sun Salutations have the potential to be very cardiovascular and burn a lot of calories while exercising your lungs and heart. Consistent movement, inverted poses (head lower than heart) like downward dog, and holding poses will improve heart and lung capacity, increase endurance and aid weight loss.

3. Poses like forward bends and downward dog will increase flexibility when practiced regularly. Sun Salutations are fantastic for releasing tension in the hamstrings and hips.

4. Focusing on timed breathing will increase mental focus and reduce stress. It teaches perseverance, mental toughness gives you a goal and something to think about to clear your mind during practice.

5. Sun Salutations will give you an all-around nice body! Yogis are known for their elongated muscles, lower body fat and over-all athleticism. Many martial artists also do yoga.

How to do a Proper Bicep Curl - and get better results!

Bicep training is handy for people who want to see results. It's one of the muscle groups that everyone can tone and actually see results within a week if they are doing them right. Nice biceps are the hallmark of a fantastic physique, and naturally weight lifting is the cornerstone to achieving chiseled, strong and sexy arms.

It's very common for amateurs to train biceps the most frequently, but then see the fewest gains and results because they aren't doing them properly.

This is mostly due to the natural inclination of amateurs to only perform half the exercise.

Let me explain...

During a bicep curl the weight is lifted from the thigh up to the shoulder. On the way back down (the negative rep) many simply allow the weight to quickly drop back into starting position without any control or form. Thus they are lifting the weight - but they're not lowering it slowly on the way back down.

If you want to do bicep curls it is best to focus on form and do them slowly. It will force you to focus on that negative rep because it is an entirely different bicep exercise than the positive ascent - and it is arguably the most important part of the exercise.

Another thing you might try is to "Hammer Up, Bicep Curl Down", for which the instructions are below.

1. Start either seated or standing (better for the core) with two dumbbells in each hand with enough weight which will fatigue your biceps in the range of your strength training goal, anywhere from 10 to 15 reps. (Don't use dumbbells which are too heavy or too light.)

2. With palms facing each other, curl the weights up to your shoulder. That's the positive hammer curl.

3. Now rotate your wrists so both palms face you and slowly, with complete control, lower the weights all the way back down until arms have only a slight bend in the elbow. That's the negative bicep curl.

Perform a set and then reverse the order, bicep curl up, hammer curl down for a balanced arm workout! This focus on form will help you to get more out of your bicep exercises.

If you want more advice on weight lifting you can always hire me as your personal training here in Toronto. Happy weight lifting!

Hallmarks of the Successful Weight Loss Plan

Losing weight involves lifestyle changes and lots of hard work but planning is also very important. Planning for weight loss will guarantee a focused approach to stay on track and keep progressing / pushing yourself harder.

Planning For Weight Loss in Three Steps

Plan your Meals

Knowing every meal in advance will not only save time and money but is crucial for avoiding overeating and poor food choices. Some people have found that it is easiest to eat similar meals for breakfast and lunch.

For example: If you have different variations of oatmeal 2 days, cottage cheese, dried fruit and flax meal 2 days, and an English muffin with peanut butter one day, you will have enough ingredients to vary these meals based on what you feel like. It's simple enough that it doesn't take much thought or time to prepare. For lunch try sandwiches on whole grain bread and a piece of fruit.

Take extra fruits for snacks if you find yourself feeling hungry during the day!

Plan your Workouts

If you don't know when you will find the time to workout, you won't workout! It's very important to have a set time to exercise. Even better, the same time everyday will quickly accustom you to a routine. It will be amazing how much time you have for exercise when you actually want to exercise!

If you find that time is seriously pressed then do what you can, when you can. Do a set of squats while talking on the phone, or lunge across the house instead of walking. Try running up every flight of stairs you encounter during the day, and do calf raises waiting in line-ups.

Plan for Disaster

Plan for your weight loss program to be blown out of the water once in a while. Especially if the holiday season is approaching it will not be long before someone hands you a box of chocolates and you know you will eat 5 once you've tried one.

Don't be discouraged but do remember to share your holiday treats, eat them in moderation and remember that every new day offers the opportunity to start fresh.

If you live in Toronto and are losing weight or would like to start, feel free to hire me as you personal trainer. Mention this post and get 10% off any purchase of 10 sessions or more. (Limit of 1 per customer.)