I trained a client who is over 60 this morning, and he has been with me
for years. We meet once a week. He told me how strong he has felt
about his core and balance. Quite honestly, I find myself amazed at
how my older clients can do stuff that would kill most younger people;),
They are so strong! I am so proud of them!
With my help, you can have the best body you've ever have!
http://www.fitnessgrace.com/index.htm
Welcome to the Blog for Fitness Grace. Fitness Grace is a team of Vancouver Personal Trainers. The goal of this forum is to create an interactive platform for us to share our experiences and knowledge. A healthy lifestyle is a life journey we choose to take. Let's have fun with it!
Saturday, 1 June 2013
Thursday, 23 May 2013
Get Intense
Ever notice the color-coded exercise "zones" listed
on cardio machines? There's a "fat burning" zone, an "endurance
training" zone, and so forth. The colors look nice, but how many times
have you chosen the "fat burning" zone and watched as your fat stayed
put? That's because fat-burning programs keep you at a lower intensity
level, when to lose weight you really need to burn big calories. That
only happens when you exercise at a higher-intensity level.
Let's look at the math. In a half hour of low-intensity exercise, you might burn 100 calories. Of those 100 calories, roughly 80 percent will be fat calories, meaning that you've burned 80 fat calories. In a half hour of high-intensity exercise, you might burn 300 calories. Of those 300 calories, roughly 33 percent will be fat calories, meaning that you've burned around 100 fat calories.
Get it? Even though the percentage of fat calories burned is higher during a low-intensity workout, you're burning so many more total calories during a high-intensity workout that, percentages aside, you are still burning more fat calories — not to mention the 200 additional carb calories.
Let's look at the math. In a half hour of low-intensity exercise, you might burn 100 calories. Of those 100 calories, roughly 80 percent will be fat calories, meaning that you've burned 80 fat calories. In a half hour of high-intensity exercise, you might burn 300 calories. Of those 300 calories, roughly 33 percent will be fat calories, meaning that you've burned around 100 fat calories.
Get it? Even though the percentage of fat calories burned is higher during a low-intensity workout, you're burning so many more total calories during a high-intensity workout that, percentages aside, you are still burning more fat calories — not to mention the 200 additional carb calories.
Sunday, 14 April 2013
Secret of Weight Loss
One of my regular clients is a 50+ female
shared with me how she put on a dress she wore 4 years ago, and she had
to constantly took to her tailor to make it smaller. What a nice
problem to have! She has lost 1.5 dress size after 2 months training
with me, and she still enjoys her favorite food. I am delighted to see
her so happy. The secret to her weight loss? Interval training and
conscious about what she puts into her mouth. Eating is a big part of
weight loss, and training helps sustain the weight loss so you can have
certain amount of flexibility of how much you eat. I always tell my
clients that the reason I exercise is that I want to eat whatever I
want! I am a living proof!
Wanna join the team? Start NOW to reap the benefit!
http://www.fitnessgrace.com/Vancouver-Personal-Trainer/Vancouver-Personal-Trainer-Contact-Fitness-Grace.htm
Wanna join the team? Start NOW to reap the benefit!
http://www.fitnessgrace.com/Vancouver-Personal-Trainer/Vancouver-Personal-Trainer-Contact-Fitness-Grace.htm
Thursday, 7 March 2013
Liver Month
Do you know March is Liver month? I went to a seminar organized by
Canadian Liver Foundation yesterday. They did such a good job raising
awareness of liver health. The presentation was excellent, and I
learned many interesting facts.
One of the preventive strategies they promote is to be active and to eat healthy since many non-alcohol liver disease are caused by diabetics, obesity and high blood pressure. So stay active and keep moving!
Get more tips from our website!
http://www.fitnessgrace.com/
One of the preventive strategies they promote is to be active and to eat healthy since many non-alcohol liver disease are caused by diabetics, obesity and high blood pressure. So stay active and keep moving!
Get more tips from our website!
http://www.fitnessgrace.com/
Tuesday, 5 March 2013
How Insulin Plays A Critical Role
One of the endocrine system's most important hormones is insulin, which plays a critical role in how your body uses food.
When you eat, your digestive system breaks food down into glucose, and the glucose circulates in your bloodstream (where it's often referred to as blood sugar). In response to the rise in glucose after a meal, the pancreas releases surges of insulin, whose job is to clean the glucose from the blood.
Insulin directs some of the glucose to the body's cells, which use it for energy. Some of the glucose is diverted to the liver, where it's converted into glycogen (stored glucose) for later use by the muscles. Insulin then helps turn any leftover glucose into fatty acids and stores them in fat cells, where they can be tapped later for fuel.
Stay tuned for the next post...
When you eat, your digestive system breaks food down into glucose, and the glucose circulates in your bloodstream (where it's often referred to as blood sugar). In response to the rise in glucose after a meal, the pancreas releases surges of insulin, whose job is to clean the glucose from the blood.
Insulin directs some of the glucose to the body's cells, which use it for energy. Some of the glucose is diverted to the liver, where it's converted into glycogen (stored glucose) for later use by the muscles. Insulin then helps turn any leftover glucose into fatty acids and stores them in fat cells, where they can be tapped later for fuel.
Stay tuned for the next post...
Thursday, 21 February 2013
Cardio
I can't tell you how often I see people go into the gym, do a slow
cardio workout on a cardio machine while flipping through a magazine,
and leave after 20 minutes. While cardio is an important part of the
fitness, I am not sure how much gets accomplished in this short easy
cardio workout
My program, for the most part, makes straight cardio exercise obsolete. The kind of resistance training I recommend includes cardio intervals and compound movements, which effectively raise your heart rate while burning fat. I can't stress more how important the resistance training is to your weight and overall health. I have countless of my clients who reached their ideal weight in a couple of months despite their age. Some thought it would never happen due to their old age. I am sure they won't enjoy the same result had they just done easy cardio.
Need some professional help so you can finally enjoy the result that you thought that you would never experience? Contact us NOW!
http://www.fitnessgrace.com/
My program, for the most part, makes straight cardio exercise obsolete. The kind of resistance training I recommend includes cardio intervals and compound movements, which effectively raise your heart rate while burning fat. I can't stress more how important the resistance training is to your weight and overall health. I have countless of my clients who reached their ideal weight in a couple of months despite their age. Some thought it would never happen due to their old age. I am sure they won't enjoy the same result had they just done easy cardio.
Need some professional help so you can finally enjoy the result that you thought that you would never experience? Contact us NOW!
http://www.fitnessgrace.com/
Thursday, 31 January 2013
Proper Form
Do you rush through your sets? Ever swing your
weights? If so, you're using incorrect form — and not only are you
lessening your workout's effectiveness but you could potentially be
causing your body harm.
To get the most out of your workouts, you've got to use proper form — period. I can't stress this enough. How well you lift is way more important than how much you lift.
So what constitutes proper form and technique? Precision, concentration, control, and breathing.
Precision. Use very light weights when trying an exercise for the first time, and go through the motions slowly. Once you understand how the exercise is performed and commit the movement to muscle memory, then you can progress to heavier weights and faster completion. Always make sure to slow down during the eccentric movement which is where you lower down your weight. That is where your power is.
Concentration. To achieve maximum results, you must focus on the specific muscles you are training, really feel the work you are doing, and make every rep count.
Control. From the beginning of the exercise to the end, you must perform the movements in a deliberate, steady manner. As well as increasing your flexibility, this will ensure that you are stimulating the entire muscle, not just a portion of it.
Breathing. It's very important to breathe properly during each repetition that you complete. When you are exercising, as a general rule, exhale during the lift, and inhale as you lower the weights.
Want to learn from the experts? Contact US at http://www.fitnessgrace.com/
To get the most out of your workouts, you've got to use proper form — period. I can't stress this enough. How well you lift is way more important than how much you lift.
So what constitutes proper form and technique? Precision, concentration, control, and breathing.
Precision. Use very light weights when trying an exercise for the first time, and go through the motions slowly. Once you understand how the exercise is performed and commit the movement to muscle memory, then you can progress to heavier weights and faster completion. Always make sure to slow down during the eccentric movement which is where you lower down your weight. That is where your power is.
Concentration. To achieve maximum results, you must focus on the specific muscles you are training, really feel the work you are doing, and make every rep count.
Control. From the beginning of the exercise to the end, you must perform the movements in a deliberate, steady manner. As well as increasing your flexibility, this will ensure that you are stimulating the entire muscle, not just a portion of it.
Breathing. It's very important to breathe properly during each repetition that you complete. When you are exercising, as a general rule, exhale during the lift, and inhale as you lower the weights.
Want to learn from the experts? Contact US at http://www.fitnessgrace.com/
Monday, 28 January 2013
Why are Fewer Physicians Offering Weight Counseling to Overweight Patients?
It is so true. I personally asked more than a
dozen of physicians about whether they have ever given weight loss
counseling to their patients who have weight related health problems.
NOBODY said yes! How alarming! Worse yet, some have weight control issues themselves!
There is such a big disconnect in our society and it really is up to YOU to take care of yourself. I have experienced so many success in my clients to not only lose weight but also keep it!
We, as certified personal trainers, have the knowledge and experience to help you lead a healthy life and leave obesity, diabetes and any weight related health problems behind!
So contact us NOW to start to feel light, healthy and strong!
http://www.fitnessgrace.com/
Why are Fewer Physicians Offering Weight Counseling to Overweight Patients?
There is such a big disconnect in our society and it really is up to YOU to take care of yourself. I have experienced so many success in my clients to not only lose weight but also keep it!
We, as certified personal trainers, have the knowledge and experience to help you lead a healthy life and leave obesity, diabetes and any weight related health problems behind!
So contact us NOW to start to feel light, healthy and strong!
http://www.fitnessgrace.com/
Why are Fewer Physicians Offering Weight Counseling to Overweight Patients?
Saturday, 5 January 2013
BMR
Your BMR is the number of calories your body burns in a day when
operating at absolute minimum capacity. Basically, your BMR is the
number of calories your body burns just to maintain your heartbeat,
digestion, respiration, tissue repair and other organ functions. That's
it.
BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, and diet and exercise habits. Because of these varying factors, it's hard to pin down your BMR to the precise calorie, but we can get pretty close. Here are some formulas for figuring out your BMR. Get out your calculator and plug your numbers into whichever formula applies to you.
MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) − (6.8 × age in years)
FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)
Your basal metabolic rate accounts for only about 75 percent of your total daily caloric expenditure. You can also increase your BMR with exercise.
Contact us to add exercise to your routine to vamp up your BMR!
BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, and diet and exercise habits. Because of these varying factors, it's hard to pin down your BMR to the precise calorie, but we can get pretty close. Here are some formulas for figuring out your BMR. Get out your calculator and plug your numbers into whichever formula applies to you.
MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) − (6.8 × age in years)
FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)
Your basal metabolic rate accounts for only about 75 percent of your total daily caloric expenditure. You can also increase your BMR with exercise.
Contact us to add exercise to your routine to vamp up your BMR!
Sunday, 30 December 2012
Wednesday, 26 December 2012
That is the reason I went into this field! There are always new
products and new theories in the fitness industry. I found it
fascinating!
Like Barefoot, Only Better?
Like Barefoot, Only Better?
Sunday, 23 December 2012
Saturday, 22 December 2012
If drinking is your thing, check out these tips!
If you are going to drink, my recommendation is wine. Although alcohol poses a breast cancer risk, one study showed that women who had an occasional glass of wine (one or less a day) increased their risk by only 7 percent. When you consider that moderate consumption of red wine is also associated with a reduced risk of heart disease, that increased risk might not seem so bad. However, if you have a family history of breast cancer, or other risk factors, talk to your doctor about what's best for you.
If wine isn't your thing, you might occasionally go with clear alcohols. They’re not as good a choice as wine, but I'd rather you choose them than dark-colored alcohols. Have a vodka and soda water with lime, or a tequila shot (careful, don't go nuts with these!). Be creative. But ladies: BEWARE the fruity Barbie drinks! They can add up to 1,000 calories each — and only pansies drink that stuff, anyway.
Whatever you do, remember the golden rule: Watch your calories. Count the alcohol you consume in your daily calorie allowance, and try not to have more than one drink a day or four drinks a week.
If you are going to drink, my recommendation is wine. Although alcohol poses a breast cancer risk, one study showed that women who had an occasional glass of wine (one or less a day) increased their risk by only 7 percent. When you consider that moderate consumption of red wine is also associated with a reduced risk of heart disease, that increased risk might not seem so bad. However, if you have a family history of breast cancer, or other risk factors, talk to your doctor about what's best for you.
If wine isn't your thing, you might occasionally go with clear alcohols. They’re not as good a choice as wine, but I'd rather you choose them than dark-colored alcohols. Have a vodka and soda water with lime, or a tequila shot (careful, don't go nuts with these!). Be creative. But ladies: BEWARE the fruity Barbie drinks! They can add up to 1,000 calories each — and only pansies drink that stuff, anyway.
Whatever you do, remember the golden rule: Watch your calories. Count the alcohol you consume in your daily calorie allowance, and try not to have more than one drink a day or four drinks a week.
Tuesday, 18 December 2012
Continuing with the topic on alcohol:
Unfortunately, when you’re trying to lose weight, alcohol is the enemy for a number of reasons:
1. Alcohol is really just a ton of empty calories.
2. It releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth.
3. It weakens your willpower and inhibition — one minute you're at happy hour, the next you're at the all-night diner ordering the bacon cheeseburger with fries and a vanilla shake.
Now, don't get me wrong — I LOVE my red wine, and I enjoy my mixed drinks. But those things should be enjoyed once you're in maintenance mode, not while you're trying to lose weight. If you must give in to temptation, do so with extreme caution.
Stay tune cause you don't want to miss these tips, especially in this holiday season!
Unfortunately, when you’re trying to lose weight, alcohol is the enemy for a number of reasons:
1. Alcohol is really just a ton of empty calories.
2. It releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth.
3. It weakens your willpower and inhibition — one minute you're at happy hour, the next you're at the all-night diner ordering the bacon cheeseburger with fries and a vanilla shake.
Now, don't get me wrong — I LOVE my red wine, and I enjoy my mixed drinks. But those things should be enjoyed once you're in maintenance mode, not while you're trying to lose weight. If you must give in to temptation, do so with extreme caution.
Stay tune cause you don't want to miss these tips, especially in this holiday season!
Monday, 17 December 2012
Interesting stats on holiday drinking. I do believe that drinking, just
like eating, is part of holiday celebration. But be mindful of what
and how much you drink and how that may affect others(drinking and
driving) and how that may affect your waistline (I just add more gym
time!).
http://www.everydayhealth.com/healthy-living/1213/americas-holiday-alcohol-binge-2221.aspx?xid=nl_EverydayHealthSkinandBeauty_20121217
http://www.everydayhealth.com/healthy-living/1213/americas-holiday-alcohol-binge-2221.aspx?xid=nl_EverydayHealthSkinandBeauty_20121217
Friday, 14 December 2012
How to get killers Abs - Advanced
Extended Plank
(advanced)
Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 3 inches in front of your head). This variation places much greater emphasis and concentration on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.
Contact us if you want a professional and personalized help to get your goals faster and maintain your goals. We have great holiday specials!
http://www.fitnessgrace.com/Personal-Training-Vancouver/Personal-Training-Vancouver-Fitness-Grace-Services.htm
(advanced)
Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 3 inches in front of your head). This variation places much greater emphasis and concentration on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.
Contact us if you want a professional and personalized help to get your goals faster and maintain your goals. We have great holiday specials!
http://www.fitnessgrace.com/Personal-Training-Vancouver/Personal-Training-Vancouver-Fitness-Grace-Services.htm
Thursday, 13 December 2012
How to get killers Abs - intermediate
How to get killers Abs - intermediate
Plank Twists
(intermediate)
Start in plank position on your hands. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques.
Contact us if you want a professional and personalized help to get your goals faster and maintain your goals. We have great holiday specials!
http://www.fitnessgrace.com/Vancouver-Personal-Trainer/Vancouver-Personal-Trainer-Contact-Fitness-Grace.htm
Plank Twists
(intermediate)
Start in plank position on your hands. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques.
Contact us if you want a professional and personalized help to get your goals faster and maintain your goals. We have great holiday specials!
http://www.fitnessgrace.com/Vancouver-Personal-Trainer/Vancouver-Personal-Trainer-Contact-Fitness-Grace.htm
Wednesday, 12 December 2012
Get Killers Abs
How to get killers Abs, try these moves!
Everybody wants defined abs. Good thing there are so many different abdominal exercises to choose from — you'll never get bored as you work your way toward washboard abs!
Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis.
Basic Plank
(beginner)
Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!
An easier version is to be on your elbow instead of your palms, and make sure your core is tight!
I will reveal the harder versions in the next few days! Keep working and progressing!
Contact us if you want a professional and personalized help to get your goals faster and maintain your goals. We have great holiday specials!
Get Killers Abs
Everybody wants defined abs. Good thing there are so many different abdominal exercises to choose from — you'll never get bored as you work your way toward washboard abs!
Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis.
Basic Plank
(beginner)
Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!
An easier version is to be on your elbow instead of your palms, and make sure your core is tight!
I will reveal the harder versions in the next few days! Keep working and progressing!
Contact us if you want a professional and personalized help to get your goals faster and maintain your goals. We have great holiday specials!
Get Killers Abs
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