I think one of the most popular fitness products on the planet is THE TREADMILL.

It is the highest searched fitness product on Google.

Treadmills help you burn the most calories overall comparing to all cardio pieces of equipment.

Think about it. You are forcing to propel your body forward (all be it with the help of a rotating belt) with no straps attached, handels to hang on for dear life, or virtually any support.

The greatest thing I like about treadmills is that there are all sorts of cool programs on different ones.

In fact, there are even cool programs to help you train efficiently like my buddy Yuri Elkaims -Treadmill Trainer.

 Today, on behalf of my bud Yuri - I’d like to give you 3 interval training workouts for beginners.  You can choose to do these on the treadmill or outdoors – it really doesn’t matter.  These running workouts will help run longer, get in better shape, and burn more calories.

These cardio workouts involve interval training which means that you have a bout of higher intensity (ie. running) followed by a bout of lower intensity (ie. walking). Depending on the duration of the workout, this sequence will be repeated a number of times, which allows you to spend more time at faster speeds because we space them out with “recovery” intervals.

So let’s get to it.

Beginner Interval Running Workout #1:

1 minute jogging @ 75% max speed : 4 minutes walking x 5 = 25 minutes

In this workout, you will jog at 75% of your maximum running speed for 1 minute and then reduce the speed to a decent pace walk for 4 minutes. This is then 5 times for a total of 25 minutes. This interval program means that you’ll be spending a total of 5 minutes running and 20 minutes walking.

Beginner Interval Running Workout #2:

2 minutes jogging @ 75% max speed : 4 minutes walking x 5 = 30 minutes

Notice how this workout is almost identical to the first one, except for one little difference? In this treadmill workout, you’ll be jogging twice as long while recovering for the same amount of time (4 minutes) you did in the first workout. The fact that your work to rest ratio is now 1:2 instead of 1:4 makes this workout more challenging because you are spending more of this workout at a higher speed. This workout allows you to run for 10 minutes and walk for 20 minutes.

Beginner Interval Running Workout #3:

2 minutes jogging @ 75% max speed : 2 minutes walking x 5 = 20 minutes

This treadmill running workout is more challenging because you now have the same amount of work as you do recovery (ie. a 1:1 ratio). You won’t have as much time to recover between work bouts and therefore we have reduced the overall time of this workout to 20 minutes, during which you’ll have 10 minutes of running and 10 minutes of walking.

These are just a few running workouts for beginners out of thousands of possible interval running plans. Start with these and you’ll notice a significant improvement in your ability to run.

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ABOUT THE AUTHOR:

Yuri Elkaim is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval trainin running programs for a free test spin by visiting http://www.cartville.com/app/?Clk=3900405 and learn more about the best running workouts to get you fitter and running faster than ever before!

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Lmk how you like it guys. Give me some comments on the blog.

Well, there is some confusion out there in the world of Weight Loss.

The confusion is, people do not know how much food to eat and how much exercise is needed to burn calories.

Ready for some simple math, here it is;

Let’s say you are female and (not saying particulariliy anyone) weigh appproximately 175 lbs.

1st, you take 175 lbs and x that by 10, =  1,750 (calories needed to maintain life function, not including your daily activity). This is your BMR - Basal Metabolic Rate

Under a general assumption, we assume you add 20% of daily activity effort to that (work, no exercise yet).

**********Disclaimer******************

Jobs differ

Some Construction workers burn quite a few calories. (So do stay at home Mom’s - I know)

Office workers are what we gauge these numbers (20%) by.

So… Lets take 1,750 x 20% = 350 daily activity calories

Now, just by breathing, going to work, and doing daily chores YOU burn 2,100 calories/day.

Numbers don’t lie.

If you are consuming 2,100 calories/day - YOU WILL NOT lose weight!

Just maintain  

If you over eat or move less - YOU WILL gain weight!

Here is another number.

Lets say you burn 500 calories per hour.

If you do this every day over the course of 7 days = 3,500 calories burned.

Heck, there goes 1 lb of FAT!

Ok, it gets better.

Take that Total daily activity munber and consume 500 calories LESS 7 days/week = 3,500 calorie deficit.

Ok, YOU excited yet?

I just explained to you the simple math to be in a deficit of 7,000 calories/week = Presto….

**************   2LBS GONE PER WEEK!!!   **************** 

Hold the phone Batman, one more.

It is known that the average person out there who adds 1 lb of muscle burns approximately 50 calories/day at rest.

Well…….

If you add 10 lbs of muscle (while losing 10 lbs of fat, weight didn’t change too much there) you now burn

500 Calories/day at rest.

Yeah, while you are sleeping!!!

Isn’t that great? Another lb gone, right?

My question to you is, are you disciplined to try and lose 12 lbs/month (if you need to that is?) ?

As a Mobile Personal Trainer, our job function is to get you that!

I want you to burn more at rest,  lose calories from daily exercise, and eat less but more frequent from our customized Meal Plans.

There is the science.

If we at TOS kick your butt 3 days/week for 1hr = 500 calories each workout + after 30 - 60 days you will have an additional 10 lbs of muscle, and eat 500 calories less per day -  we essentially are getting you to be in a potential deficit per day of 1,500 calories on the day you train with my Trainers.

WOW!!

Even at exercising 3 days/week = Negative 4,500 calories.

I know I know, sign you up - right?

Give us a call 1.888.269.1TOS(867)

Our FREE Meal Plan promotion is extended until the end of August.

Act fast. We only have 9 left to give away in the whole company.

Hamilton Personal Trainer

Seriously, how many Crunches does one have to do?

For my first blog entry as a personal trainer, I thought I’d write about something near and dear to our hearts.

Actually, slightly lower than our hearts, still in the general area, covering a larger space, but still dear to us.

Abs.  We know of them.  We’ve seen them.  We want them.  We just don’t know how to attain them.

In my short time as a trainer I have been asked this one same question several times, usually asked in this way…”How do I get rid of this?” Ninety-nine percent of the time they are pointing at a rather festive mid section while the other one percent are pointing at a rather festive husband.  I can help you with one of these.

After pointing at said mid section, I hear something along the lines of “Seriously…how many crunches do I have to do?” I have heard of people doing 200 per day in an attempt to chisel away fat to reveal, in all its glory, the “six pack”.

A flat stomach is desired by the majority of the people who set foot in a gym.  They are not necessarily after the defined ‘six-pack’, but are definitely interested in shedding some unwanted fat.

To do this, they do countless crunches, knee lifts, and oblique twists.  Basically whatever exercise they can find that targets the core, they do in hopes of flatness.  No pain is too great for these people.

Unfortunately all of that pain doesn’t pay off and they end up with more or less what they started with.

Don’t get me wrong, regular exercise will burn fat, but what these people fail to realize is that you are not able to tell your body where to burn the fat from.  This is key.

I cannot stress it enough!  Your body will burn fat from wherever it pleases.  Endless crunches will definitely develop abdominal muscles, but will not target the fat in your stomach.

It is for this reason that full body workouts are much more beneficial than simply targeting one specific area.  By completing a full body workout, you not only incorporate more muscle groups which will eventually lead to improved fitness levels, but more specifically you end up using larger muscle groups which burn more fat in a shorter period of time.

For instance, your abdominal muscles are rather small in comparison to your quadriceps in your upper leg.  Those quads will burn more fat performing a series of squats than your abs will with a series of crunches.  So be prepared to work your whole body.

A “six-pack” is not something that appears over night.  It takes a great deal of work and commitment both in your workouts and in your diet.  So do not get discouraged.

The best thing to do is avoid the notion that if you can’t see the abs then you don’t have them.  You can have a very strong midsection without the visual appearance of abdominal muscles.  The abs will appear in time.

For that one percent with the festive husband…good luck.

If You are in the Hamilton area and would like a free Fitness Audit on your mid section, call 1.888.269.1867 or e-mail Hamilton’s top Personal Trainer - Jerome Marrin,  jerome@trainersonsite.com

Hey everyone,

We have been getting quite a few requests about our GTA Fitness Workshops held at local Fitness Source’s.

It seems some of the Frequently Asked Questions are;

Is this free? What’s the catch?  Absolutely free, no catch, no obligation. Just spreading the word of Fitness.

What do you exactly do there?  We allow the public to sample new fitness tools and get a great sweat doing so.

Where and when they are held at?  http://www.meetup.com/Fitness-Workshops-TRAINERSONSITE/

Well, here is a quick video on our workshops

http://www.youtube.com/user/robertfostertos#p/a/u/0/UW6fMdhUVuQ

If we at Trainers On Site can help more people get fit, mission accomplished!

If you have a piece of chocolate once or twice a year, you can skip this topic. However, if you crave chocolate, and would do anything to obtain it, then read on……….

A craving for chocolate can sometimes be the body’s craving for magnesium, since chocolate contains large amounts of magnesium. This is true for women who crave it right before menstruating or those who have PMS. Magnesium helps mediate the symptoms of PMS as it is involved in the manufacture of progesterone. A lack of magnesium can lead to a insufficient progesterone levels, producing the PMS symptoms we are all too familiar with. (If not ask your husbands/partners he will refresh your memory LOL!!)

Our bodies are so great let us know what it needs. Chocolate is rich in magnesium. However, it is also high in caffeine like substance theobromine, that over stimulates the adrenals leading to adrenal fatigue. Much of the fine balancing of the sex hormones is the adrenals responsibility, the increase in adrenal fatigue leads to the increase in PMS. So, chocolate ends up increasing PMS even though it contains magnesium.

Next time you are craving chocolate, use it as a reminder to get your magnesium from some other source. The best form to buy is one that contains magnesium citrate, its readily available, easily absorbed, and effective. For severe cases of PMS, take it all month long. For mild cases, take it during ovulation, until the next cycle starts. That should reduce the cravings rapidly. Physical cravings for chocolate should decrease often within one or two weeks after supplementation has begun, and should disappear as long as the amount of magnesium intake is adequate.

For a supplement that can greatly help with those cravings, go to

http://www.truestarportal.com/public/store/list.aspx?folder=trainers

Go under Health, Promotion and Goal Support

Also, foods high in magnesium are:

Almond

Kelp

Cashews and other nuts

Sesame seeds (brown)

Whole wheat

Peas

Beans

Next time your craving chocolate, try one of the food options above or Truestar’s True Craving.

When it comes to exercise, us at Trainers On Site like to think we know fitness!

One of our favorite websites to frequent is Discovery Health.

Discovery health has plenty of factual information and sometimes cool activites to do within their website.

For example check out this excersie fitness test. It takes only 5 minutes and you find out how great your personal knowledge is when it comes to health and wellness.

Be sure to leave a comment and let us know your score. Were you as savvy as you thought you were?

http://discoveryhealth.queendom.com/exercise_access.html

As a mobile fitness trainer, I have noticed that most of our typical clients tend to be women in their 40’s and 50’s.

These women are very interested in health and wellness and hats off to them for being so aware.

I came across this great article from the Toronto Star on the top exercises this audience loves.

Check it out…apparently, having a mobile personal trainer that comes to the door can help as well.

http://www.healthzone.ca/health/dietfitness/fitness/article/809583–top-4-exercises-to-help-women-get-fit-in-their-40s-and-50s

Lmk what your top favorites are?

Very cool product from my good buddy Marc Lebert.

His fitness inventions are awesome.

This video was very impromptu. I was getting a coffee from Starbucks and on my way to taking my daughter to school.

Marc called me up and asked if I wanted any Buddy Systems to torture my clients and myself at the same time?

I said, “Do they really work Marc”?

That’s what got him angry I guess?

Out the Buddy System came.

I was in trouble!

Jadah couldn’t stop giggling.

http://www.youtube.com/watch?v=TvY0-8liUhg

The Top 7 Reasons to Exercise