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.

*********************
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!

*********************

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

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.

Hey there.

I hope you guys are all doing great!

One of my hero’s in Fitness is a guy buy the name of Peter Twist. He has coached a vast variety of sport professionals from the likes of Mark Messier to Hakeem Olajawon. He has produced numerous research articles, authored plenty of books and has created one of the best systems to fitness training I have ever seen.

Peter is a phenomenal fitness expert especially when it comes to sport specific training and functional training.

Now, Trainers On Site has some clients who are young aspiring athletes and some who are recreational weekend warriors. These clients love our expertise and tools we bring to help improve their game.

However the majority of our clients are everyday people looking to improve the quality of their lives through exercise, combating the battle of the bulge, trimming inches and trying to get into skinny jeans again.

Well, Peter gives the “Skinny” on Smart Muscle Training v.s. traditional bodybuilding exercises and how Smart Muscle Training can really help you (our clients at home) become much more functionally fit.

Take it away Peter. (By the way, all Trainers On Site trainers are becoming Twist Bronze level certified - min)

Choosing the correct Trainer for you can be a daunting task.

There are so many of us out there.

You have gym Trainers, Studio Trainers, BootCamp Trainers and like us - In Home Personal Trainers.

Then you have almost as many certification companies as well - CanFitPro, CPTN, ISSA, CSCS and more…

Another question, is it completely necessary to hire a trainer who has a diploma or degree in the fitness field?

I have come across many great Trainers who are from all 3 fields - University, College, and a Certification company.

Whomever you choose make sure they fit your personality style, are motivating, have proper knowledge and get you results.

Here is your 12 point checklist - Lmk if you agree with most of these?

New Year’s Day has just passed, and you have a clean slate.

I don’t know if you are one to make New Year’s Resolutions or not, but either way you’re probably thinking about how you can become fitter, healthier and happier than you are right now.

These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:

1. Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
2. Push the intensity of your workouts. Don’t kill time, burn calories by maintaining a challenging intensity.
3. Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
4. Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
5. Believe in yourself. Know with conviction that you CAN accomplish your goals.
6. Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
7. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
8. Don’t be afraid to ask for help.
9. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
10. It’s not about will-power, it’s about want-power. You have to want it.
11. Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
12. Stop talking about losing weight. Start doing it.
13. Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.
14. Be wary of products that are labeled as ‘health food’. Always read the nutrition labels.
15. Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
16. Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
17. Destroy negative self talk.
18. Avoid the trap of high-calorie beverages after your workouts.
19. Be consistent with your workouts. Exercise three to four times each week.
20. Expect more of yourself.
21. High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
22. Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
23. Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
24. Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
25. Set specific, measurable goals.
26. Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
27. You deserve better…go get it.

After writing these tips, I realized how powerful and inspiring they are. Print this list and place it somewhere that you’ll see often – this will keep you motivated and pumped up to accomplish your goals.

If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can guide you to success.

I’d love to team up with you - together we will transform your body in 2010!

Call or email us today to get started today.  1.888.269.1TOS(867)

info@trainersonsite.com