Self Discipline Vs Hiring a Personal Trainer

When it comes to both exercising and dieting one of the biggest obstacles for many people is simply to self discipline themselves and find motivations to stick with their exercise / diet regime.

It is very easier to start an exercise or diet regime, but much harder to stick with it when it starts to become a challenge.

Over time people start making exceptions and excuses and it is important to make a distinction between the two.

An exception is when you have no other choice in the circumstances. eg. You get invited to Christmas Dinner at your parents' home and your mother insists you try the new recipe she made using brown sugar, milk chocolate, caramel, maple syrup and other very sugary things. Yes, in theory you could refuse. But it is your mother! You are obligated to try it due to the special circumstances.

An excuse is when you say "I won't exercise today because it is raining."

So let us stop and discuss some Techniques to Strengthen Self-Discipline

#1. Know your goal, know it well and work towards it.

If you want it bad enough, there's no reason why you cannot achieve it! Sure, you may have to wake up early to exercise, or exercise after work when you are already tired. Maybe you even have to give up something for a while (like a favourite TV show you can always watch later) to get it done, but if it's important, you must harden up and face the fact that you won't reach your goal by wishing for it. You have to WORK for it.

This is a good time to practice visualization. Imagine crossing the finish line, buying clothes a couple of sizes smaller, going swimming without feeling embarrassed. Understand your goal and what you have to do to obtain the result. You can even make a before photo and imagine your after photo that you will take when you succeed.

#2. Remember how it feels when you succeed at things.

Think back to other achievements in your life. How did they make you feel? No matter how much you hate exercising, everybody agrees that the feeling afterward is worth the effort. Feeling good for the rest of the day, having more energy, and enjoying the accomplishment is something to remember when you are not feeling motivated. Thinking to yourself "this does feel good to know I am making progress and I'll feel great when it's over," will help to get you started and keep you going.

#3. Some effort is required.

When the going gets tough you need to be even tougher on yourself to make sure you do it.

If you are already working out, you should do a good job. Even if you don't feel 100% full of energy at least try to go a little farther than your mind wants to go. Obviously this does not apply to exercising over injuries or over training - but if you aren't injured then don't be afraid to push yourself further.

People can have trouble pushing themselves on their own, and it causes the workout to become sloppy, and not very effective. If you're already out there, and you're taking the time and energy, make it worth something!

#4. Hire a personal trainer to give you an extra push.

Need help? Time to hire a personal trainer once per month, once per week, once every two weeks. Whatever you need to accomplish your goal. You could hire me if you live in Downtown / Uptown Toronto, but ideally you should hire a personal trainer you feel comfortable with and they work hard to keep you motivated and on track.

If you are looking for a personal trainer in Leaside (where I now live) let me know and I can help you out. I am here to help!

True, hiring a personal trainer is more expensive than self-disciplining yourself, but it also pushes you further and helps to keep you on track for working towards your goals.

5 Healthy Snacks that help you Slim Down

Are you looking for healthy but sweet snacks to satisfy your ravenous sweet tooth?

Deprivation only leads to disaster but on the other hand, who says you can't eat healthy with your snacks???

The snacks below strike the balance between indulgence, portion control, and healthy ingredients. Even better, they're very quick and easy to make!

Five Healthy but Sweet Snacks

1. Peanut Butter and Banana Sandwich

Calories - 350

Great for an energy boost. Use 2 slices of whole grain bread. Slice half a banana (or less), layer on top of 1 tbsp (or less) of natural peanut butter (natural peanut butter contains no hydrogenated oils). Sprinkle with cinnamon or dark chocolate chipits if you want to add something special to it. For people with peanut allergies you can also get almond butter.

2. Yogurt Parfait

Calories - 150

A yogurt parfait can be just as good as ice cream on a summer day. Use 1/2 cup plain non fat yogurt. Slice 1/2 apple, sprinkle raisins, walnuts and a bit of flax meal. Speaking for myself, my favourite thing to sprinkle is granola. Don't have yogurt? Try cottage cheese instead.

3. Fruity Cottage Cheese

Calories - 200

High in protein, low in fat. Makes a good light meal. 1/2 cup 1% cottage cheese, 1/2 sliced mango, raisins. *can also be substituted with yogurt! No mangoes handy? Use bananas, berries or apple slices.

4. Dried Fruit Trail Mix

Calories - 250

Great for energy, healthy fat and fiber. 1/4 cup dried fruit (apricots, strawberry, cherries), 1/4 cup almonds, and a sprinkling of raisins and shelled sunflower seeds.

5. Cereal

Calories - Approx 180 - 250 depending on brand.

A healthy cereal satisfies the craving for food, and is fortified with vitamins, and when served with skim milk adds extra protein and nutrients. My personal favourite is Kellogg's VECTOR cereal because it is chock full of vitamins.

I am also a big fan of VECTOR protein bars, which is a good quick protein snack. Both the bars and the cereal can be found at CostCo and similar bulk stores if you are looking to save a few dollars.

Vegan Smoothies and Rock Climbing

One of my personal hobbies is rock climbing. Thus when I found the video further below about an indoor rock climbing vegan who makes vegan smoothies and enjoys rock climbing, well, I just had to share it.

Now obviously freehand climbing (with no rope) is more dangerous, so I don't recommend it for amateurs. If you are new to rock climbing I suggest sticking to easy to climb areas, indoor rock climbing, or climbing with all the right gear and a friend who is an experienced climber.

As exercises go rock climbing is fairly frugal and isn't going to cost you a lot to get into it. Compared to a 1-year gym membership it is quite cheap.


Wow! That girl drinks a lot of smoothies!

Personally I add skim milk to my smoothies for the added protein and milky goodness. Sometimes I also make high protein smoothies by adding whey protein powder.

My favourite smoothies to make are strawberry / raspberry with vanilla flavoured whey protein.

December Exercise Motivational Quotes

"I hate saying, 'I like exercising.' I want to punch people who say that in the face. But it's nice being in shape for a movie, because they basically do it all for you. It's like, 'Here's your trainer. This is what you can eat. ... I don't diet. I do exercise! But I don't diet. You can't work when you're hungry, you know?"
- Jennifer Lawrence (star of The Hunger Games)

"I don't really diet or anything. I'm miserable when I'm dieting and I like the way I look. I'm really sick of all these actresses looking like birds... I'd rather look a little chubby on camera and look like a person in real life, than look great on screen and look like a scarecrow in real life."
- Jennifer Lawrence

"One time I actually used it for defense. I pulled into my garage and I heard men in my house. And I was like, 'I'm not letting them take my stuff. I had just gotten back from training, so I had the bow and arrows in the back of my car. I went to my car and I put this quiver on me and I had my bow and I loaded it and I'm walking up the stairs. And I look, and my patio doors were open, and there were guys working right there, and I was like, 'Heyyy, how you doin'?' They [her friends] were like, 'We've got to stage someone to break into your house and you can kill them!' That would be the funniest news ever. Katniss Everdeen actually kills someone with a bow and arrow!"
- Jennifer Lawrence

"I eat like a caveman. I'll be the only actress that doesn't have anorexia rumors! I'm never going to starve myself for a part. I'm invincible. I don't want little girls to be like, 'Oh, I want to look like Katniss, so I'm going to skip dinner!'"
- Jennifer Lawrence

"For 'X-Men' I was lifting a lot of weights. I actually lost a lot of mass when I quit 'X-Men' because I was working out so much and very muscular and strong."
- Jennifer Lawrence

"You must begin to think of yourself as becoming the person you want to be."
- David Viscott

"Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat."
- Jill Johnson

"Your goals, minus your doubts, equal your reality."
- Ralph Marston

"You've got to say, I think that if I keep working at this and want it badly enough I can have it. It's called perseverance."
- Lee Iacocca

"You don't drown by falling in the water. You drown by staying there."
- Unknown Author

Calorie Crunching in 6 Minutes

Lets pretend you weigh 200 lbs and you want to lose some weight - specifically fat off your belly, thighs, under arms, etc.

But you aren't sure what exercises you should be doing. Weight lifting or cardio? Or both? And if so, how much? And which exercises produce the best results?

Well when it comes to weight loss your primary goal is to have a caloric reduction. So you should be doing approx. 70% cardio exercises (because cardio exercises burn more fat) and 30% weight lifting (to maintain muscle tone).

So for example if you had 9 minutes to exercise you might do 6 minutes of cardio and 3 minutes of weight lifting. Which is a tiny amount really, but lets do the math anyway. You have 1,440 minutes in a day so 9 minutes is really only 0.00625 of your day.

So in 6 minutes the most calorie intensive thing you could do is bicycle as fast as you can - approx. 20 mph - which would burn 145.4 calories if you weigh 200 lbs.

In contrast 6 minutes of vigorous weight lifting would burn a mere 54.4 calories. So half that if you did it for 3 minutes, so 27.2 calories.

Grant total for 6 minutes of bicycling + 3 minutes of vigorous weightlifting is 172.6 calories.

It is not a lot. But lets pretend you did that every day for a year. 364 x 172.6 = 62,826.4 calories. Just under 18 lbs of fat. (Exact results will vary on the weight of the person.)

Do that 9 minute exercise routine every day, 2 or 3 times per day and you would lose between 36 and 54 lbs in 1 year. Likely more if you add in the Afterburn Effect and a healthy balanced diet. As your endurance builds and weight drops you will start going faster and pushing yourself harder, possibly exercising for a lot more than 18 or 27 minutes per day... In which case you will reach your exercise goals faster than expected.

27 minutes is less than 2% of your day. Isn't it worth 2% of your day to achieve your exercise goals?

INTERESTING NOTE: Compare below the stationary gym bicycle calories burned vs cycling on a real bicycle. You burn way more calories on a real bicycle because you are moving your own bodyweight, whereas on a gym spinning stationary bicycle you aren't moving any weight. You burn way more calories on a real bicycle - which means the people shelling out money for spin classes would be better off just buying a normal bicycle.

The chart below shows many different activities a person can do and how many calories a 200 lb person would burn in 6 minutes doing those activities. The two best for burning calories (and therefore losing weight) are running and bicycling.

Gym Activities Calories Burned in 6 Minutes (calculated for a 200 lb person)
Aerobics: low impact	45.4	Aerobics: high impact	63.6
Aerobics, Step: 6" - 8" step	77.2	Aerobics, Step: 10" - 12" step	90.9
Aerobics: water	36.3	Bicycling, Stationary: moderate, 150 watts	63.6
Bicycling, Stationary: vigorous, 200 watts	95.4	Calisthenics: Vigorous, jumping jacks, push-ups, sit-ups, pullups	72.7
Calisthenics: Moderate, back exercises, going up and down from the floor	31.8	Circuit Training: w/some aerobic, minimal rest	72.7
Elliptical Trainer: general	65.4	Riders: general (ie., HealthRider)	36.3
Rowing, Stationary: moderate, 100 watts	63.6	Rowing, Stationary: vigorous, 150 watts	77.2
Ski Machine: general	63.6	Stair Step Machine: General, without supporting any bodyweight on hand rails	81.8
Stretching: Mild, Hatha Yoga	22.7	Teaching aerobics	54.5
Weight Lifting: Light, free weight, nautilus or universal-type	27.2	Weight Lifting: Vigorous, free weight, nautilus or universal-type	54.5
Training and Sport Activities Calories Burned in 6 Minutes
Archery: non-hunting	31.8	Badminton: general, social	40.9
Basketball: playing a game	72.7	Basketball: wheelchair	59
Basketball: shooting baskets	40.9	Basketball: officiating a game	63.6
Billiards	22.7	Bicycling: BMX or mountain	77.2
Bicycling: 12-13.9 mph, leisure, moderate effort	72.7	Bicycling: 14-15.9 mph, leisure racing, fast, vigorous	90.9
Bicycling: 16-19 mph, very fast, not drafting	109	Bicycling: > 20 mph, racing, not drafting	145.4
Bowling	27.2	Boxing: sparring	81.8
Boxing: punching bag	54.5	Boxing: in the ring	109
Coaching: football, soccer, basketball, etc.	36.3	Cricket: batting, bowling	45.4
Curling	36.3	Dancing: Fast, ballet, twist	43.6
Dancing: disco, ballroom, square, line, Irish step, polka	40.9	Dancing: slow, waltz, foxtrot, tango, fox trot	27.2
Fencing	54.5	Football: competitive	81.8
Football: touch, flag, general	72.7	Football or Baseball: playing catch	22.7
Frisbee: general	27.2	Frisbee: Ultimate	72.7
Golf: carrying clubs	40.9	Golf: using cart	31.8
Golf: driving range, miniature	27.2	Golf: walking and pulling clubs	39
Gymnastics: general	36.3	Hacky sack	36.3
Handball: general	109	Handball: team	72.7
Hang Gliding	31.8	Hiking: cross-country	54.5
Hockey: field & ice	72.7	Horseback Riding: general	36.3
Ice Skating: general	63.6	Kayaking	45.4
Martial Arts: judo, karate, kick boxing, tae kwan do	90.9	Motor-Cross	36.3
Orienteering	81.8	Polo	90.9
Race Walking	59	Racquetball: competitive	90.9
Racquetball: casual, general	63.6	Rock Climbing: ascending	100
Rock Climbing: rappelling	72.7	Rollerblade / In-Line Skating	113.6
Rope Jumping: general, moderate	90.9	Running: 5 mph (12 min/mile)	72.7
Running: 5.2 mph (11.5 min/mile)	81.8	Running: 6 mph (10 min/mile)	90.9
Running: 6.7 mph (9 min/mile)	100	Running: 7 mph (8.5 min/mile)	104.5
Running: 8.6 mph (7 min/mile)	127.2	Running: 10 mph (6 min/mile)	145.4
Running: training, pushing wheelchair, marathon wheeling	72.7	Running: cross-country	81.8
Running: stairs, up	136.3	Running: on track, team practice	90.9
Scuba or skin diving	63.6	Skateboarding	45.4
Skiing: cross-country, light effort, general, 2.5 mph	63.6	Skiing: cross-country, vigorous, 5.0 - 7.9 mph	85.7
Skiing: downhill, moderate effort	54.5	Skiing: downhill, vigorous effort, racing	72.7
Sky diving	31.8	Sledding, luge, toboggan, bobsled	63.6
Snorkeling	45.4	Snow Shoeing	72.7
Soccer: general	63.6	Soccer: competitive play	90.9
Softball or Baseball: slow or fast pitch, general	45.4	Softball: Officiating	36.3
Softball: pitching	54.5	Squash	109
Surfing: body or board	27.2	Swimming: general, leisurely, no laps	54.5
Swimming: laps, vigorous	90.9	Swimming: backstroke	63.6
Swimming: breaststroke	90.9	Swimming: butterfly	100
Swimming: crawl, moderate, 50 yds/min	72.7	Swimming: treading, moderate effort	72.7
Swimming: lake, ocean, river	54.5	Swimming: synchronized	72.7
Table Tennis / Ping Pong	36.3	Tai Chi	36.3
Tennis: singles, competitive	72.7	Tennis: doubles, competitive	45.4
Tennis: general play	63.6	Track & Field: shot, discus, hammer throw	36.3
Track & Field: high jump, long jump, triple jump, javelin, pole vault	54.5	Track & Field: steeplechase, hurdles	90.9
Volleyball: non-competitive, general play, 6 - 9 member team	27.2	Volleyball: competitive, gymnasium play	72.7
Volleyball: beach	72.7	Walk: 2 mph (30 min/mi)	22.7
Walk: 3 mph (20 min/mi)	30	Walk: 3.5 mph (17 min/mi)	34.5
Walk: 4 mph (15 min/mi)	45.4	Walk: 4.5 mph (13 min/mi)	57.2
Walk: 5 mph (12 min/mi)	72.7	Water Skiing	54.5
Water Polo	90.9	Water Volleyball	27.2
Whitewater: rafting, kayaking	45.4	Wrestling: one match = 5 minutes	54.5
Outdoor Home Maintenance / Improvement Activities  Calories Burned in 6 Minutes
Carpentry, installing rain gutters, building fence	54.5	Carrying & stacking wood	45.4
Chopping & splitting wood	54.5	Cleaning rain gutters	45.4
Digging, spading dirt, composting	45.4	Gardening: general	36.3
Gardening: weeding	40.9	Laying sod / crushed rock	45.4
Mowing Lawn: push, hand	54.5	Mowing Lawn: push, power	50
Operate Snow Blower: walking	40.9	Paint outside of home	45.4
Planting seedlings, shrubs	40.9	Plant trees	40.9
Raking Lawn	39	Roofing	54.5
Sacking grass or leaves	36.3	Shoveling Snow: by hand	54.5
Storm Windows: hanging	45.4	Sweeping: garage, sidewalks, outside of house	36.3
Trimming shrubs/trees: manual cutter	40.9	Trimming: using edger, power cutter, etc.	31.8
Watering plants, by hand	22.7	Workshop: general carpentry	27.2
Yard: applying seed or fertilizer, walking	22.7	Yard: watering by hand, standing/walking	13.6
Indoor Home Repair / Improvement Activities Calories Burned in 6 Minutes
Carpentry: finish or refinish furniture or cabinets	40.9	Caulking: bathroom, windows	40.9
Crafts: Standing, light effort	16.3	Hang sheet rock, paper or plaster walls	27.2
Lay or remove carpet/tile	40.9	Paint, paper, remodel: inside	40.9
Sanding floors with a power sander	40.9	Wiring and Plumbing	27.2
Home & Daily Life Activities Calories Burned in 6 Minutes
Child-care: bathing, feeding, etc.	27.2	Child games: moderate, hop-scotch, jacks, etc.	36.3
Cleaning House: general	27.2	Cleaning: light dusting, straightening up, taking out trash, etc.	22.7
Cooking / Food Preparation	18.1	Food Shopping: with or without cart	20.9
Heavy Cleaning: wash car, windows	27.2	Ironing	20.9
Making Bed	18.1	Moving: household furniture	54.5
Moving: carrying boxes	50.9	Moving: unpacking	31.8
Playing w/kids: moderate effort	36.3	Playing w/kids: vigorous effort	45.4
Reading: sitting	9	Standing in line	10.9
Standing: bathing dog	31.8	Sleeping	8.1
Vacuuming	31.8	Watching TV	9
Office Activities Calories Burned in 6 Minutes
Driving vehicle to work	18.1	Sitting: light office work, meeting	13.6
Standing: filing, light work	20.9	Riding in a bus or vehicle to work	9
Typing: Computer, electric or manual	13.6	Walking: work break	31.8
Occupational Activities Calories Burned in 6 Minutes
Bartending/Server	18.1	Bakery: general, moderate effort	36.3
Building Road: hauling debris, driving heavy machinery	54.5	Carpentry Work	31.8
Coaching Sports	36.3	Coal Mining	54.5
Computer Work	13.6	Construction: outside, remodeling	50
Custodial Word: general cleaning, moderate effort	31.8	Electrical Work	31.8
Firefighting	109	Forestry, general	72.7
Forestry: planting trees by hand	54.5	Heavy Equip. Operator	22.7
Horse Grooming	54.5	Light Office Work	13.6
Locksmith	31.8	Masonry	63.6
Masseur, standing	36.3	Moving / Pushing heavy objects >75 lbs.	68.1
Patient Care: Nursing	27.2	Plumbing	31.8
Police Officer: making an arrest	36.3	Printing: operator, standing	20.9
Sitting in Class	16.3	Shoe Repair: general	22.7
Steel Mill: general	72.7	Theater Work	21.8
Truck Driving: loading and unloading truck	59	Welding	27.2