The Skinny on Walking your Way to Fitness

Can you do math?

Or even if you cannot, can you use a calculator?

What if I told you that you can lose weight simply by walking for so many minutes per day, every day, and that all you need is a calculator to figure out how much walking you need to do?

The beauty of this is walking is easy. Anyone with two working legs can lose weight through walking. Even if you have minor joint pain in your knees or ankles walking is likely your best solution for weight loss.

It is a common problem that many people who experience joint pain or pain in their legs to have difficulty doing harder cardio exercises like jogging, running, many kinds of sports. But walking can be a great solution for people who have minor joint pain and can still walk without any discomfort.

And you will be surprised how much weight a person can lose simply by walking 4 miles per day every day.

So how do you do this?

STEP ONE!

Google the words calorie calculator walking and then check out the wide variety of websites with free calculators which help you to calculate how many calories you can burn during a specific number of minutes of walking, with varying degrees of speed.

STEP TWO

Fill out the fields in the calorie calculator and the amount of time you want to spend walking each day.

eg. Lets say you weigh 300 lbs currently and you want to walk for 60 minutes every day.

Note: It may give you multiple different speed options, such as 2 mph, 3 mph, or 4 mph. Any faster than those and you are jogging.

STEP THREE

Press the calculate button on the page and find out how many calories you would burn.

eg. A 300 lb person would burn 378 calories walking at 2 mph, 594 calories walking at 3 mph or 702 calories walking at 4 mph.

STEP FOUR

Find a walking trail or route that you can walk near your home that is 2, 3 or 4 miles long.

STEP FIVE

Once you know how far you want to walk and the time you are willing to dedicate towards walking each day now you need to determine how many days you need to walk to burn the desired number of calories.

So for example if you want to lose 100 lbs of fat, you will need to burn 350,000 calories. (1 lb of fat is 3,500 calories.)

If you do the math that means that a 300 lb person who wants to lose 100 lbs of fat, they need to walk 4 miles every day for 500 days. (They will also want to eat more healthy during this time period too, drink more water and less soda, more whole grains, more vegetables, and more lean meat.)

I call it the "500 Day Road To Weight Loss"!

So yes, it would take 1.4 years to do, but it would be a life changing experience and isn't that what many people want? To change their life around and do something that changes their life for the better?

HANDY WALKING TIPS FOR BURNING EXTRA CALORIES

#1. Leave your watch behind. It is better if you lose track of time because you will burn more calories.

#2. Take your dog with you. They love the exercise anyway!

#3. Take your camera with you. More fun for you and extra weight to carry!

#4. Wear comfortable walking shoes.

#5. If hiking wear hiking boots instead for better grip, comfort and safety.

#6. Bring water with you.

#7. Bring a healthy snack with you, like an apple or grapes.

#8. Dress for the weather. eg. Bring a scarf, gloves and hat if it is cold out.

#9. If you don't encounter joint problems try walking a bit faster for fun.

#10. Pump your arms as you walk, the increased cardio movement burns calories more and keeps you warmer while you walk.

#11. Go on longer strolls / hikes whenever you go on vacation, to ravines, parks, urban hikes and discover parts of Toronto you have never been to.

#12. Bring a friend!

#13. Join a group of people that go on hikes regularly.

#14. Run errands on foot, such as walking to the post office or to the grocery store for small items.

#15. Take an umbrella if it is raining or try walking at home on a treadmill while watching TV.

#16. Take to the hills, an incline burns more calories faster because your legs are lifting you more.

#17. Get a walking pedometer that tells you how far you have walked. Use it to set goals for yourself.

#18. Use the time to think about what you want to do later, in your life, phone loved ones on your cellphone, listen to an audiobook or music.

#19. Practice good posture with your back as you walk. Don't slouch! Good posture is good for your back and prevents back pain, which can be a nuisance as you get older.

#20. Jump over puddles along the way. Makes it more fun!

The 2% Workout

If I was to write an exercise book I think I would call it "The 2% Workout".

Why?

Because 30 minutes is 2.08333% of your day.

The idea of the book essentially would be to that people should exercise for 30 minutes per day and burn as many calories as they can during that time period.

And since 30 minutes is only a little over 2% of your day there really isn't any excuses for why people cannot use 2% of their day to get fit.

Ask yourself:

"Are you willing to use 2% of your day to get fit 

and get the body you've always wanted?"

And if you answer yes, then it is time to start using that 2% to achieve your goals.

SCHEDULING

Once you say yes the next thing you need to is schedule the time.

That means you need to find 30 minutes in your day to exercise and do nothing but exercise (and maybe listen to music or watch TV while you exercise).

EXERCISES

It also doesn't matter so much what exercise you pick - as long as it is burning lots of calories it is going to be beneficial. The list below is some popular / fun exercises that you can choose from or come up with your own.

Notes - I listed the moderate versions of various exercises because some people may not be able to do the vigorous exercises for 30 minutes. All calorie calculations below are for an 191 pound individual, which is the average weight of an American Male - since 67% of American men are overweight or obese, the average number should be closer to what many people are in weight. If you want more accurate calculations there are many calorie calculators available online and also apps for your SmartPhone.

Archery - 149 calories in 30 minutes.

Boxing Punching Bag - 258 calories in 30 minutes.

Calisthenics, Moderate - 195 calories in 30 minutes.
 
Cycling, 12-14 mph - 378 calories in 30 minutes.

Cycling, Leisurely - 172 calories in 30 minutes.

Fencing - 258 calories in 30 minutes.

Hatha Yoga - 120 calories in 30 minutes.

Hocky or Road Hockey - 350 calories in 30 minutes.

Jogging - 304 calories in 30 minutes.

Pushups/Situps/Etc - 206.5 calories in 30 minutes.

Swimming, Moderate - 264 calories in 30 minutes.

Weight Lifting, General - 149 calories in 30 minutes.

What this tells you is that if you want to do something more aggressive you might to choose activities like boxing and road hockey, because they burn a lot of calories because they are heavy cardio activities. Cycling, swimming and other cardio exercises also burn lots of calories and this will make a fundamental difference in burning fat.

THE AFTERBURN EFFECT

The Afterburn Effect is a metabolic condition whereby your metabolism is raised far above its normal rate and your body burns roughly 500 calories more over the next 24 - 48 hours and you end up feeling really energetic and positive about yourself.

It is caused by raising your blood pressure up to roughly 85% of its maximum potential - which is more easily done through cardio exercises that get your blood pumping fast. Thus the really high cardio exercises like running, vigorous swimming, boxing a punching bag, sports like road hockey, soccer, etc... they can vastly increase your calorie burn because they are more likely to trigger the Afterburn Effect.

Thus lets pretend you spend 30 minutes every day boxing a punching bag. Each time you do this you put some serious effort into it and get your heart rate up to 85% roughly.

Math wise for someone who weighs 191 lbs, this will mean they burned 258 calories and will burn an extra 500 calories over the next 24-48 hours.

In a week they will burn 5,306 calories - or roughly 1.52 pounds.

In 30 days 22,740 calories - or roughly 6.5 pounds.

In a year (364.25 days), 276,101.5 calories or 78.9 pounds. Possibly more if you are eating healthier as you progress. (Less if you aren't eating healthy, or if you are doing exercises that build muscle through strength training or endurance-strength training because you will gain muscle weight during the same time period.)

Don't worry about your weight so much - go based on how you are feeling physically. Your weight can deceive you if you are gaining muscle weight while losing fat at the same time. If you want to measure progress use a tape measure around your middle.

STAYING MOTIVATED

Find ways to have fun while exercising. Sports like tennis, cycling, boxing, archery, fencing, martial arts - these are all great ways to exercise and have fun at the same time. You will not lack for motivation if you are doing an activity that you love.

8 Autumn Activities and Sports to keep you fit!

It is October and it is officially Autumn now (because lets face it, the first 20 days of September are technically Summer). Many exercise enthusiasts see the change of seasons as the end to their favourite outdoor activities and an end to their fitness regimen. However before you pack it in and start hibernating during the winter try out these outdoor activities for the cooler Autumn weather.

8 Fun Fall Activities

#1. Cycling

Great cardio and it is good for building endurance. Burns calories like crazy! And it is pretty frugal as you pick up a cheap bicycle easily on kijiji or craigslist.

#2. Sports

Pick one! Football, basketball, baseball and soccer are fantastic fall sports. If those aren't you for you then try archery, tennis, golf, frisbee sports like frolf / frisbee football, etc. And lest we forget we live in Canada and that we all need to play ROAD HOCKEY!

#3. Outdoor Training and Bootcamp

Fall is the perfect season for moving your personal training outdoors. Hire a personal trainer in Toronto (cough cough me) and get lots more exercise while getting fresh air. Or join a morning bootcamp and get your workout finished before you start the day. As a personal trainer / sports trainer I offer a variety of outdoor activities / coaching options / personal training in Toronto. Check out my rates and services.

#4. Running and Jogging

Great for cardio and building endurance!

Okay so maybe running is not your idea of a fun activity. Maybe you haven't heard of "runner's high"? If you run far enough your body starts getting pumped full of hormones to drown out the pain. This is why marathon runners have a tendency to look like heroin addicts - they are literally addicted to runner's high. Now I am not suggesting that you should become an addict like Toronto Mayor Rob Ford (although frankly if he was high on marathons instead of crack the citizens of Toronto would feel safer). But I do believe in the benefits of running and that it is a more fun activity than many people give credit to.

#5. Walking and Hiking

Visiting a ravine, conservation park or even walking in your neighbourhood is great for fitness. Take the dog with you! Take your camera!

#6. Rollerblading

I know most people think of this being a summer activity, but it is still fun to do in the Spring and Autumn too. It is great for cardio and balance as it really works your core muscles.

#7. Parkour and Freerunning

This is a good idea if you are already young and fit. If you are not, maybe this is not a good idea.

#8. Mountain Climbing!

Seriously. It is like adrenaline high weightlifting for the outdoor adventurer! Burns a lot of calories too!

Although I definitely recommend using safety equipment. Freehand climbing is not for the faint of heart.

Calories Burned based on Weight	130 lb	155 lb	180 lb	205 lb
Mountain Climbing	472	563	654	745

What to Look for in a Personal Trainer in Toronto

Anyone who is looking to hire their own personal trainer needs to understand what needs to be found in a personal trainer so you can get the biggest "bang for your buck", but also needs to understand that not every trainer is suitable for them on a personality level. Some people need a personal trainer who is more bossy (like a drill sergeant), while many others need a personal trainer who is more like a mentor who can teach them and motivate them in a friendly manner.

Knowing what you are looking for - and what to look for in a personal trainer will make your experience working with a trainer safe, effective, and more fun. If you are looking for a personal trainer it is important that they have all qualities listed below so you have the best resource in helping you reach your health and fitness goals.

Below are some of the qualities you should be looking for in a personal trainer:

Education - Make sure that your trainer has at minimum a certification from reputable organizations such as Elite Trainers, CanFitPro or similar organization. (Note: There is no legal requirement that personal trainers have a certification, but it is nice to know they have been trained and passed the appropriate tests.)

Experience - You need to know how much practical experience your trainer has and how successful they have been with their past clients. Ask the trainer about their past trainees, how much they workout themselves, have they worked for any gyms, have they worked with any other trainers to better understand this profession to provide you with the best experience.

Compassionate / Goal Oriented - A good trainer should be like a mentor / sidekick during your health and fitness journey, but a great and caring trainer will be with you beyond that and should always be your resource for health and fitness exercises even after you stop going to them regularly.

Excellent Communication Skills - The trainer must be able to communicate his/her knowledge about health and fitness with their clients for them to understand and implement into their daily life. If the trainer has a website read what things they have written and see how easy it is to understand them. Even better if they have demonstration videos. Also the trainer must allow the client to feel comfortable and confident to speak about his/her goals or what the client is feeling before, during and after the sessions.

Understanding the Clients Limitations - A great trainer knows and understands their clients limitations while exercising and the trainer should be able to respect his/her clients limitations. eg. To prevent possible exercise injuries a good trainer should also know when NOT to push the trainee so hard.

Appearances and Practicing What They Preach - Your personal trainer needs to be putting his/her self through the fitness and nutrition that they put their clients through. The trainer must be passionate about the way they look and feel. It is okay if they break their own rules once in awhile (nobody is perfect), but they should not be a complete couch potato when it comes to their own exercise routine.

Motivation, Encouragement and Enjoyment - A good trainer can make fun, safe and effective exercises - and should encourage the client to try new things. The client should look forward to each workout instead of it being something they dread. A great trainer will find and use motivation to propel their client towards their goal.

Over time you will develop a long term relationship with your trainer, becoming confident that you are getting excellent and insightful fitness advice from your trainer. There are many personal trainers in Toronto and the GTA. Find the one which is right for you!

October Motivational Quotes

"Grab life by the horns before it grabs you by the balls and twists hard."
- Charles Moffat


"Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming."
- John Wooden

"When you find peace within yourself, you become the kind of person who can live at peace with others."
- Peace Pilgrim

"Success, happiness, peace of mind and fulfillment - the most priceless of human treasures - are available to all among us, without exception, who make things happen - who make "good" things happen - in the world around them."
- Joe Klock

"When we are unable to find tranquility within ourselves, it is useless to seek it elsewhere."
- François de la Rochefoucauld

"Peace is not something you wish for; It's something you make, Something you do, Something you are, And something you give away."
- Robert Fulghum

"Crystallize your goals. Make a plan for achieving them and set yourself a deadline. Then, with supreme confidence, determination and disregard for obstacles and other people's criticisms, carry out your plan."
- Paul J. Meyer

"Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek."
- Mario Andretti

"Every accomplishment starts with the decision to try."
- Unknown

"You've got to get up every morning with determination if you're going to go to bed with satisfaction."
- George Lorimer