25 May, 2010

Women vs Men: Strength

Filed under: Muscle — Joanne @ 3:04 pm

Yes, we all know that women and men are different. There’s no need to point out the obvious differences in physical structure, is there?

But let’s look beyond the obvious and explore the differences between the sexes when it comes to muscle. After all, this is a blog dedicated to fitness and exercise.

The biological makeup of muscles in women and men is basically the same. Muscle is muscle, no matter which body it’s in. But having said that, men are generally stronger. This has been linked to a combination of body fat and muscle mass – women tend to have more body fat and less muscle mass.

A study of the biceps brachii (the muscle in the front of the arm running between your shoulder and elbow) and vastus lateralis (the largest muscle of the upper thigh) conducted by researchers at McMaster University in Hamilton has proven this. They found that female participants were just over half as strong as male participants in the biceps, and about two thirds as strong in the lower body. The researchers also found that the males had muscles composed of larger fibres, which is what they believe resulted in their elevated level of strength.

However, despite the somewhat disheartening news, women are still able to build muscle and benefit from strength training in a similar manner as men. Strength training is an essential part of any exercise regimen, and should be performed to prevent a number of health problems including osteoporosis and decreasing the risk of injury. (And if you’re worried about “bulking up”, don’t be. Women usually don’t have enough testosterone to get so bulky. They usually need help in the form of supplements.)

Please note that this post is about the average woman and refers to generalities. Some women are indeed stronger or bulkier than the average guy, but when speaking in terms of the general population, they are an exception.

14 May, 2010

One More Member on our Oxfam Team

Filed under: Personal Trainer Toronto — Joanne @ 10:18 pm

And without further ado, here’s Steven Dion. We didn’t include his bio along with all the other people participating in the Oxfam Trailwalker fundraising event in the Bamboo Kung Fu team, so here it is:

Steven Dion has been avidly dreaming of training in Kung Fu for over 30 years. The time to dream is over as Steven has finally joined Bamboo Kung Fu to train under Sifu Kin Sze.

Steven is an Industrial Safety Trainer who spends his days trying to make a difference in Workers’ attitudes towards their own safety. This career can easily be translated into an effort to increase public awareness of the struggles endured by poverty-stricken people less fortunate than ourselves. Having seen first-hand as a child the challenges that come with having less available resources, I firmly believe we should help others less fortunate if, and when, we are able.

I am participating in Oxfam’s second Trailwalker in Canada because, when we work as a team, anything is possible. Awareness is the key and so let’s be frontrunners in the race to fight poverty! Every little bit makes a difference.

6 May, 2010

Personal Trainer Toronto and Bamboo Kung Fu Participate in Oxfam Trailwalker

Filed under: Personal Trainer Toronto — Joanne @ 4:08 pm

As you already know, Personal Trainer Toronto and Bamboo Kung Fu (a Toronto kung fu school affiliated with Personal Trainer Toronto) are participating in Oxfam Trailwalker Canada and walking the 100km in 48 hours across Ganaraska Trail in Ontario. We wanted to share a little more information about the members of our two teams.

Team Bamboo Kung Fu

Jonathan Forrest


My name is Jonathan Forrest. I have been with Personal Trainer Toronto and Bamboo Kung Fu School since February 2009. Prior to joining Bamboo Kung Fu, I trained in kung fu, jiujitsu and kickboxing for about 10 years in London, Ontario. I am a martial arts instructor at Bamboo Kung Fu School and pursuing Personal Trainer Specialist certification with Can-Fit-Pro.

I will attempt to hike 100 km in 48 hours across Ganaraska Trail in the Oxfam Trailwalker Canada 2010 to raise funds to make a difference in the lives of individuals living in poverty.

As a child, my family could not afford to pay for my martial arts training. Upon reaching my teenage years fortunately, my family worked hard and was able to subsidize for my martial arts classes. They gave me that introduction. After a year my parents in their wisdom told me that  I had to pay for the martial arts lessons myself. So in getting a job I was able to work and earn money to pay for my martial arts lessons. I was lucky to have that opportunity. Now I walk so that others will be able to achieve their opportunities, whether it be to support their families, or create a future. Oxfam works directly with communities to build jobs and give families that chance.

In addition, I am able to challenge myself and build camaraderie with my fellow kung fu school friends.

Please DONATE to make a difference in the lives of those living in poverty.

Gigi Inara

Gigi is a student of Sifu Kin Sze at the Bamboo Kung Fu School in downtown Toronto and is a participant in this year’s Oxfam Trailwalker 2010.

Gigi is a graduate of the Music program at York University and currently works as a music teacher at Elite Music Academy on the Danforth. In addition to teaching she is also a performer in and around Toronto with her most recent accomplishments being a gold medallist and a silver medallist at the Kiwanis Festival.

A believer in the importance of helping others, Gigi also volunteers with running a youth group at St. Clement’s Anglican Church.

Desmond Mok

Desmond is another student training under Sifu Kin Sze at Bamboo Kung Fu School and client of Personal Trainer Toronto. Aside from being a proud practitioner of Choy Lee Fut style Kung Fu, he is also a third year student of the Ontario College of Art and Design (OCAD) as an Illustration major.

By participating in this year’s Oxfam Trailwalker he hopes to sharpen his physical training, as well as provide a service back to the community.

He also dreams of graduating one day.

Salman Rana

Salman is a student of Choi Lay Fut Kung Fu under the tutelage of Sifu Kin Sze and a member of Team Bamboo Kung Fu in this year’s Oxfam Trailwalker 2010. Salman is an artist-activist-scholar and graduate student in law. He will be commencing doctoral studies in law this September at McGill University. Additionally, Salman is an active member of Toronto’s Hip Hop community and founding member of the Circle artist collective which includes Kardinal Offishall, Saukrates, Jully Black and others.

As a lawyer, Salman practiced in the areas of international human rights and children’s rights.

Bamboo Kung Fu 2

Sergio Chavez

Sergio is student of Martial Arts and has been learning Choy Lay Fut under Sifu Kin Sze for almost two years. Sergio was born in El Salvador and witnessed firsthand the hardships that come from living in poverty or under corrupt governments. That is why he is participating in the second annual Oxfam Trailwalker Canada with Team Bamboo Kung Fu.

Sergio has lived in Toronto for 15 years. Working in the lighting and staging industry for Television, Rock and Roll and Corporate events. Among his most notable shows are So You Think You Can Dance Canada, and The Much Music Video Awards.

Christopher Dell
Christopher Dell is a musician with 20 years experience in the music industry. His songs have been featured in many films and TV shows. He is an avid fan of Kung Fu films and currently practices kung fu with Bamboo Kung Fu  in downtown Toronto.

By participating in the Oxfam challenge, Christopher hopes to bring to attention the situations of those less fortunate who, on daily basis, have to hike great distances to access the most basic needs; food, water and medical aid, that we take for granted in a society like ours in Toronto. Through work ethics gained from kung fu training, he believes the impossible is possible through hard work.

Steve Dion

Steven Dion has been avidly dreaming of training in Kung Fu for over 30 years. The time to dream is over as Steven has finally joined Bamboo Kung Fu to train under Sifu Kin Sze.

Steven is an Industrial Safety Trainer who spends his days trying to make a difference in Workers’ attitudes towards their own safety. This career can easily be translated into an effort to increase public awareness of the struggles endured by poverty-stricken people less fortunate than ourselves. Having seen first-hand as a child the challenges that come with having less available resources, I firmly believe we should help others less fortunate if, and when, we are able.

I am participating in Oxfam’s second Trailwalker in Canada because, when we work as a team, anything is possible. Awareness is the key and so let’s be frontrunners in the race to fight poverty! Every little bit makes a difference.

Kin Sze

Kin Sze is the founder and lead instructor of Personal Trainer Toronto and Bamboo Kung Fu School. He will be hiking 100km in 48 hours challenge in the Oxfam Trailwalker Canada 2010. As a certified personal trainer, Kin Sze strongly believes that teamwork has a place in resolving many of current global issues, including poverty. Oxfam’s 100 km hike in 48 hours challenge epitomizes the power of teamwork at tackling issues at various levels.

5 May, 2010

3 Stress Busting Foods

Filed under: General Health — Joanne @ 9:28 am

Stressed out?

Who wouldn’t be in this day and age? We all know that a healthy exercise regimen monitored by your Toronto Personal Trainer and gentle movements designed to stretch the muscles are both great to reduce stress levels, but they’re not the only things that you can do to help deal with your stress. Nutrition is a vital component to a healthy mind and body, so what you put in your mouth can also help.

Enrich your diet with these 3 stress busting foods:

1. Oats. The FDA thinks that oats are great – so much so that they’ve even declared that the humble oat is the only whole grain that has been clinically proven to reduce cholesterol and the risk of heart disease (due to being packed full of soluble and insoluble fibre). The body takes a while to process oats, which means that you’ll feel full for a longer time, lasting until lunch so you won’t get that cranky-because-I’m-hungry feeling. Eating a bowl of oatmeal will aid in the release of serotonin, a “relaxing” chemical vital in reducing stress levels. This mighty grain also helps by improving and maintaining a healthy nervous system. Some medical practitioners even recommend eating oats as part of a treatment for depression and insomnia.

But remember: to take advantage of the health benefits of oats, you’ve got to eat the whole grain. Your best bet is to choose plain organic rolled or steel cut oats. Avoid quick cooking oats or preflavoured types, since their nutritional value is quite different (for the worse).

2. Dark chocolate. Yup, chocolate has been found by researchers to reduce the number of stress hormones in our bodies, as long as it’s at least 70% cocoa. Packed full of antioxidants, you can feel comfortable knowing that the chocolate you eat is actually “good” for you!

3. Salmon. Low levels of serotonin can lead to higher levels of stress, and since eating foods rich in Omega 3 can help increase serotonin production, it’s time you start eating fatty fish like salmon! Salmon is a great source of Omega 3 fatty acids, vital for good mental health. It can also help keep cortisol, the hormone connected to stress, in check.