Cardio Trek - Toronto Personal Trainer

Top Five Holiday Workouts - Beating the Holiday Bulge

If you're planning your next holiday before you board the plane it's important to think about your health.

Losing your fitness and packing on flab instead of muscle whilst you're away is a curse many cardio kings often have to endure; however, that doesn't have to be the way.

Staying active during your time in the sun needn't take more than a few minutes a day and will help ensure your beach body doesn't turn into a beach ball body overnight.

Our Top Five Holiday Exercises

Let's face it, putting on some extra pounds is a necessary evil when you're on a break, but if you follow our top five holiday workouts then you can fend off the negative effects of excess without eating into your sunbathing session:

1. Drink at 30,000ft - Airplanes can wreak havoc on both your weight and your immune system, so it's important to counteract the impact of your flight as much as possible. According to a recent article in the Daily Telegraph you should drink one pint of water every hour to avoid dehydration.

Changes in atmospheric pressure mean an aircraft's cabin is extremely dry and when your body becomes dehydrated you leave yourself more exposed to infections.

2. Take a Dip - Virtually every holiday destination has a swimming pool or, better still, the sea in close proximity and you'd be a fool not to make use of it. Aside from being a way to cool off when the heat becomes too much, swimming is a fantastic cardiovascular workout. Aim to complete around 20 minutes of continuous swimming at a steady pace each day and you'll be able to enjoy that dessert or extra drink you've been craving.

3. Use Your Body - Your body is the most efficient and portable piece of exercise equipment you own and something you should make full use of when on holiday. On top of providing a great strength aid, body-weight exercises will help improve your cardiac performance.

The main areas you want to target when performing body-weight exercises on holiday are your major muscle groups. The larger the muscle, the harder your heart has to work which, in turn, means you need to spend less time training in order to maintain your current fitness level.

Our top tip for performing body-weight exercises would be to perform each exercise ten times for three sets and target the following movements: Squats, push-ups, triceps dips, planks, burpees and sit-ups.

4. Talk a Walk - Current fitness wisdom states that regular runs on the beach can cause undue stress on the ankle and knee joints; however, that doesn't mean you shouldn't utilize this resource. A brisk walk along the beach each day (aim for around 20 minutes) will elevate your heart rate just enough to maintain your cardiovascular health without putting too much stress on your joints.

5. Stretch it Out - If you don't want to feel like you need a gastric band when you return from your summer holiday then consider packing a set exercise bands. These elastic strips will take up very little space in your luggage and are perfect for replicating a number of weighted exercises. Our advice is to use a band for the following exercises: shoulder presses, upright rows, press-ups, bicep curls, single leg lunges and squats.

Each exercise should utilize the band's elasticity which means you'll need to either attach it to the bottom of a door or stand on the band. After anchoring one end of the band you should perform each exercise as you would if you were holding a light weight and perform 8 reps for 2-3 sets.

BONUS - Take Some Sporting Equipment with You - If you have a favourite sport, why not take some of your equipment with you and practice your chosen sport while on vacation? It doesn't matter whether it is tennis, golf, archery, etc - if you have the extra luggage space and have the option to bring it you could potentially bring anything that is small enough to count as luggage. A bicycle might not be so good however, but look into renting a bicycle when you get there.

"My Dog Ate My Exercise Journal" and other excuses for not exercising

As a personal trainer I hear all manner of excuses for why people don't want to exercise. (Warning, you are about to read a rant.)

Its raining outside.

Its too cold.

Its too windy.

My dog is sick.

I just broke up with my ex (plus I am depressed and refuse to exercise apparently).

And then of course there is occasions when people cancel last minute their personal training session, in which case I really need people to read the Fine Print in the Rescheduling and Missed Sessions part of my website.

Especially the part where I need at least 24 hour notice before a cancellation.

Cancelling at midnight before a lesson the next day because "I have to go to a Steve Miller concert" is not sufficient warning.

Or here is my favourite thus far "I seem to have misplaced one of my children." I am paraphrasing what they said, but that is basically what their excuse was. It was the parental equivalent of "I lost my homework." or "My dog ate it." I am pretty sure it was a lie, and if it was not a lie, then that parent is obviously disorganized. Disorganization only gives a person a bad reputation for missing / breaking appointments.

Other personal trainers will understand what I am talking about. Dentists, doctors, lawyers and anyone who uses an appointment based schedule will understand what I am talking about. You make an appointment and you stick with it.

If you cancel an appointment with a dentist and you don't give them 24 hours notice for the cancellation, the dentist charges the person for the wasted time.

I do the exact same thing. If people don't show up, me waiting for them counts as the session.

Some personal trainers also require a deposit or prepayment for each session. I have not reached that point yet, but I really am wondering if I should require a deposit of some kind. (eg. Some trainers require a 30% deposit before they will even mark someone down in their schedule, which makes sense.)

[Update - In November 2014 I added a 30% deposit for scheduling lessons, so that is now my standard practice.]

Why? Sometimes people schedule a session, forget about the session, and there I am (proverbial cap in hand) waiting outside their condo on the day of the appointment and wondering why they are not answering their phone.

It is one thing if people are running late. I don't mind starting a personal training session 5, 10 or even 15 minutes late. I can understand why people are sometimes late for appointments.

And as long as I don't have another appointment after the first, I don't mind going over time by 5 to 15 minutes just because we started late.

But if I do have appointment afterwards, well sorry, I have to go otherwise it will be me who is running late.

And I don't like being late for anything. I like being either on time or early.

Call it one of my Personal Trainer Pet Peeves, it is personal training clients who always have an endless supply of excuses for why they cannot make an appointment.

If they were sick, okay, use that excuse. If someone says they are sick or injured I always give them the benefit of the doubt.

But when they come up with excuses that sound suspiciously like "My dog ate my exercise journal" and other lame excuses, wow. Just wow. Total lack of maturity.

And when they do it without 24 hours notice and expect to be compensated by receiving a replacement session, that is when I need to point to the Rescheduling and Missed Sessions fine print on my website.

Now I would like to point out that 99% of people don't do these things. 99% of people are on time (or sometimes slightly late) for sessions. It is the 1% of people who are chronically late every time, who are always making up excuses, who are forgetting sessions entirely. Those are the people that the Rescheduling and Missed Sessions fine print page is written for in the first place.

Chances are highly likely you are not part of that 1% of people. (It isn't even 1%, it is more like 0.25% of people who are chronic rescheduling.) The vast majority of people are very good about keeping appointments.

But for the 0.25% of people who are always very late, always cancelling last minute, who are expecting an endless stream of replacement sessions because they feel they are entitled - well I am sorry you are that disorganized, but I don't want to be your personal trainer. Go find someone else. I am not wasting my time worrying about the 0.25% of people who apparently are too scatterbrained to keep an appointment.

Boxing - Good Sportsmanship Vs Cheating - Who wins?

When it comes to competitive sports there is a lot of cheating - and I am not just talking doping and steroids here, although that certainly happens too.

No, I am talking about just plain old fashioned cheating. Which in the world of professional boxing is things like low blows, head butting, hitting the back of your opponent's head, kidney punches, rabbit punches, etc.

The fight in the YouTube video further below - Riddick Bowe Vs Andrew Golota - is a rematch between two boxers who hate each other. The first of the two fights can also be seen on YouTube, but it is their 2nd fight which is the more interesting of the two fights.

The two boxers are evenly matched, but their primary difference is that Golota likes using headbutts and low blows - which gives him an unfair advantage over a fighter who doesn't cheat.

So who will get the upper hand during the fight? Who will win? Watch and see. When you see the match you will understand why this is such an important match and why it is a great demonstration of both boxing skill and the difference between good sportsmanship / cheating.

(Personal Note - This is my all time favourite boxing match to watch. I love watching this match. Even people who are not normally into boxing will appreciate watching this match.)

Indoor Archery Lessons in Toronto - Pros and Cons

Hey Toronto, please be advised that my Summer / Autumn schedule is very full. If you are looking to sign up for archery lessons you might want to consider signing up for indoor archery lessons for November 2014 to March 2015.

What are the pros and cons of taking indoor archery lessons?

PROS

#1. No wind.

#2. Not freezing cold or ridiculously hot.

#3. No mosquitoes.

#4. Less distractions.

#5. No worry about archery lessons being rescheduled due to rain, snow, thunderstorms, high winds, etc.

CONS

What people love about doing archery outdoors is often the wildlife, the wind providing an extra challenge, the added distractions. So the things some people dislike about outdoor archery are also the same things people love about it too. Indoor archery feels almost clinical in comparison.

Still, in comparison to freezing your buttocks off, indoor archery is a welcome change when compared to standing outside in -20 Celsius (with a wind chill factor lowering it -40+) and trying to complete a shot while shivering.

8 Fun Ways to Exercise this Summer in Toronto

Looking for fun ways to exercise this summer? With the whole family?

#1. Go swimming at Canada's Wonderland!

Just north of Toronto is a great place to go swimming. Skip the rides, the games, etc. Just go for the SPLASH WORKS. Take the family with you!

The Splash Works does include rides and other fun things to do, but you will also get a good deal of swimming done while you are having fun. My favourite is White Water Bay, Canada's largest wave pool.

#2. Take up archery and visit the Toronto Archery Range!

The Toronto Archery Range is free to use, but you will need your own equipment.

Go buy 2 or 3 wooden longbows (don't buy the crummy fibreglass bows or cheap Canadian Tire bows). Just get some light poundage wooden longbows that are good for children / youths, 10 to 12 arrows, armguards, fingergloves, etc. If longbows are not your thing recurves are slightly more expensive, but are great for beginners. Expect to spend about $300 to $400.

However once you have the equipment, you can go do archery every weekend (or even on weekdays) until it starts getting too cold in November. Then just store your equipment for the Winter and resume in April. (Or sign up for indoor archery lessons for the Winter.)

I do not recommend compound bows (compound bows have pulleys on the top and bottom of the limbs) for children or beginners.

#3. Toronto Beaches and Public Pools!

Toronto has many great beaches and public pools you can use. Some of them do require a fee to use, but browse the list on toronto.ca to find one which is close to you.

#4. Toronto Rivers - Swimming and Canoeing!

If the beach or local swimming pool is too crowded, don't forget Toronto has many rivers you can also swim in. Just be careful to pay attention to which ones allow swimming and which do not.

Also Toronto rivers are a great place to go canoeing - and there are companies out there who rent canoes by the hour if you want to try it out.

Or go purchase your own kayak or canoe.

#5. Cycling and Off Road Cycling!

Toronto has many great off road trails designed specifically for cyclists (and people who like hiking). To get the most out of them you will need a mountain bike or hybrid mountain bike. Then just go and explore Toronto's Don Valley, High Park, and many of the bicycle trails around the city.

#6. Windsurfing!

Windsurfing is not for everyone, but it is certainly fun to do. If you haven't tried it and always wanted to try, now is your chance.

#7. Yoga in the Park!

For those of you who love yoga, there are numerous groups out there that practice weekly or bi-weekly yoga events in public locations. They're free and anyone can join.