1 July, 2010

Loss of Muscle Mass with Age

Filed under: Muscle — Joanne @ 1:40 pm

Wrinkles, worsening vision, and hair loss aren’t the only things caused by aging. Unfortunately, an undeniable sign of aging is also loss of muscle mass (sarcopenia). For every 10 years you don’t exercise and strength train, you’ll lose about 5-7 pounds of muscle. And less muscle mass means a slower metabolism and less efficient use of energy, which means it’ll be harder to lose weight and keep it off. Is that worth leading a sedentary lifestyle and not exercising?

Fortunately, no matter how old you are and how ummm…lazy you’ve been, it’s never too late to exercise. Whether you’re 25 or 65, if you commit to regular exercise and resistance training, your body will respond positively as long as your regimen is suitable for you (in other words, it should be challenging but not so much so that injury may result). You’ll increase muscle mass, boost your metabolism and lose fat. Studies have even shown that people in their latter years can redevelop muscle mass from strength training and increasing protein consumption.

But before you hit the gym or start any exercise program, speak to your doctor. You need to make sure your body can handle exercise, especially if you have an existing medical condition. A certified personal trainer can also help you determine a suitable plan.

18 June, 2010

Tips to Help You Avoid Injury While Exercising

Filed under: Working Out — Joanne @ 2:04 pm

You’re committed to getting fit, so you throw yourself into an exercise regimen that’ll improve your strength and endurance, hoping that it’ll help you lose the flab and get toned.

Such enthusiasm is fantastic, but our Personal Trainers have found that sometimes too much enthusiasm can be a bad thing, especially for people who want to fast track their way to improved fitness.

If you want to prevent injury, remember to do the following:

Before and after every exercise session, warm up. This involves gentle stretching and something to get the blood pumping a bit faster prior to the session and more intense stretching and a cool down afterward.

Drink a glass of water before you work out and drink more at intervals throughout (some experts believe about 2 ounces every 15 minutes is ideal).

If you’re just starting your exercise program, start off easy and increase intensity gradually. To keep things challenging, aim to do a couple of more reps or a heavier weight every week, or increase the length or intensity of your cardio segment.

Don’t workout on an empty or full stomach. Have a banana or something light (preferably rich in protein) in you haven’t eaten, or wait at least 2 hours if you have.

Your body needs time to heal after strength training, and this can take one day or more. Weightlifting can only effectively tone and build muscle if you allow your body to repair the targeted muscles, and this can only be optimally done when you’re not using them and resting. Many people find strength training every other day achieves the best results. On those off days, try doing something else like cardio.

Pay attention to your body. If you feel pain while you’re doing an exercise, stop and adjust your position. If that doesn’t help, tell your Personal Trainer about it or skip the exercise and do something else. This is incredibly important since ignoring pain can cause damage to your body, particularly your joints. Stop exercising if you feel dizzy or have pain in the chest, neck, shoulder or arm. This may be indication of a more serious health problem.

3 June, 2010

Why Limiting Carb Intake Helps Weight Loss

Filed under: Weight Control and Dieting — Joanne @ 10:41 pm

As a woman, I love my carbs. I thrive on bread, pasta, and rice, and often fill up on those while ignoring protein. But for someone who’s also trying to lose weight, eating so many carbs on a daily basis and eating insufficient amounts of protein may actually be hindering my weight loss efforts. Here’s why:

Your body doesn’t heal as quickly, so your muscles can’t repair themselves after a workout as effectively. The amino acids that protein provides are vital in repairing tissue, so you need to eat protein if you’re toning or increasing muscle mass through strength training.

Eating insufficient amounts of protein can cause health problems in the long term. These problems include decreased immunity, kwashiorokor and even death. When it comes to weight loss, insufficient protein consumption will make you lose muscle mass, which is a huge problem if you’re on a diet. Muscle tends to burn more calories, even when resting, and loss of muscle mass means that you may find it harder to lose weight.

The body processes protein at a slower rate than carbs. Protein goes through the stomach and intestine slowly, allowing you to feel satiated for a longer period of time, preventing that spike in blood sugar levels so you don’t rise and crash and, finally, makes your body use up more energy to process the protein.

The results of clinical trials have proven that low-carb and high-protein diets were more successful than high-carb and low-fat diets.

So if you’re trying to lose weight, you may want to find a happy balance between carbs and protein. Consider limiting your carb intake to a healthy amount and boost protein consumption to about .8 grams per every kilo you weigh (this is recommended by the Institute of Medicine). Meat, fish, dairy, beans and nuts are great sources of protein while whole grains are a great source of carbs.

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.

26 April, 2010

Hamstring Curls on a Stability Ball

Filed under: Muscle Training — Joanne @ 1:44 pm

Cycling, martial arts, climbing – just about any sport that involves jumping, running and/or kicking requires the assistance of those muscles that are located in the back of the thighs. Known collectively as hamstrings, these muscles are comprised of the Biceps Femoris, Semimembranosus and Semitendinosus.

A number of weightlifting exercises target these muscles, including Romanian Deadlifts and leg curls. However, if you don’t have weights or a machine around and only have a stability ball, try this exercise out. It’s effective and guaranteed to strengthen your hamstrings if you maintain proper form throughout. Keep your back straight with your shoulders and palms touching the floor to provide support. To obtain the full benefits of this exercise, remember to extend the legs completely. Great for any strength training program!

22 April, 2010

5 Reasons Why You Should Take a Martial Arts Class

Filed under: Working Out — Joanne @ 9:32 am

Going to the gym to lift some weights and run on the treadmill can get boring pretty fast for some people. Boredom with an exercise routine is probably th emost common reason why people don’t achieve their fitness goals, in the short or long run. It definitely helps to enlist the help of a personal trainer, since they’ll instill much needed motivation when you most need it. However, even we know that hiring a personal trainer can be difficult, particularly when budget constraints exist. So, how do you reach and maintain weight loss and fitness goals if you dont’ have a personal trainer and hate going ot the gym?

Easy. Join a martial arts class in Toronto.

The martial arts provides a unique and incredibly effective way for people who want to keep or get fit and are looking for something differeent, whether a fitness freak or far from it.

If you’re not familiar with the marital arts and are weary of such a proposition, we totally understand your concerns. Afraid of getting hurt? Hurting someone else? Becoming more violent? The essence of martial arts is certainly about “fighting”, but you needn’t worry about such things if you express your reasons of joining a class to the teacher and sit in on a class and watch to see if it’s suitable for you. There are so many martial arts schools out there that you’re bound to find one you like. As for becoming more violent, the majority of marital art styles promote respect, humility and discipline. These traits are inherent in most styles, as espoused by their respective founders.

We think that the martial arts is an excellent alternative to the gym, and here’s why:

1. A great all body work out. Take a kung fu class, and you’ll be using your entire body for its duration. Unlike weightlifting and other exercises that focus on one area of the body, kung fu gets your arms, legs, and core working at the same time. Actions like punching and kicking may look like they use only the arms or legs, but in fact your entire body needs to be involved in order to perform techniques correctly. Trust us, your whole body will be sore the day after if you’ve exerted the effort.

2. Improves strength. Pumping iron isn’t the only way to build muscle. The martial arts strengthens all the muscles, including the core and stabilizers, since it forces you to use your entire body. Muscles you never even thought you had will also get strengthened.

3. Improves cardiovascular health. When you practice a technique, usually you have to do it over and over again to get it right. So, imagine doing a bunch of kicks or punches – you get the picture. From start to finish, a martial arts class keeps the heart pumping and you sweating. It makes for an excellent aerobic work out.

4. Improves flexibility. You’ve seen those high kicks and low sweeps that talented martial artists can do. They get it from achieving and maintaining a certain level of flexibility, which is what you’ll be doing if you join a martial arts class as well. Kung fu helps improve flexibility through dynamic and static stretching exercises, increasing your range of motion.

5. Remains challenging. Unlike a gym environment, martial arts employs a number of different techniques. Coupled with varying skill levels within a class, this “sport” makes it a constant challenge to keep up, always giving you a goal to attain. Each class is dynamic and challenging – never boring!

Personal Trainer Toronto believes that martial arts can become an integral part of any exercise regimen. We offer private martial arts training to improve fitness, increase strength, boost flexibility, and accelerate weight loss. Call us today to find out more information about our Toronto martial arts program, Fighting Fit.

10 April, 2010

$490.00 for 10 Private Personal Training Sessions!

Filed under: Personal Trainer Toronto — Joanne @ 7:09 am

It’s tax time, so we know money’s tight at this moment. But don’t let your wallet prevent you from getting fit!

Personal Trainer Toronto is offering you a great deal, right now. Get fit when everyone else can’t. Sign up to train for your private and personalized fitness session during non-peak hours (6:00 am – 3:30 pm) and pay only $490.00 for 10 sessions.

Offer expires May 15, 2010, so act now before it’s too late. Just call us at 416-412-3930 or send us an email to start!

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