Workout Tips

Tips for a Flat Tummy in Time for Summer

by Michelle'
April 5, 2012

Well it’s April now and seems like the weather is slowly starting to warm-up, which means summer is hopefully right around the corner. Summer means clothes get smaller and bathing suits come out, but why wait until summer to prepare your body for more skin exposure? Why not get started on it right now? It […]

Michelle Attends Mike Mahler’s Aggressive Strength Beginner Kettlebell Workshop: A Review

by Michelle'
March 8, 2012

A few weeks ago I had the chance to attend Mike Mahler’s Aggressive Strength Beginner Kettlebell Training Workshop in Tacoma, Washington and I truly believe it was money well spent! For the past few years I have been using kettlebell’s in my own training as well as with my clients; however, I had never been […]

Are Pool Workouts Productive? The Benefits of Resistance Training in Water

by Michelle'
March 6, 2012

Traditionally water resistance training has been used for rehabilitation or for light aerobic training for senior citizens, but what about using the pool for regular resistance training? This article will take a look at the benefits associated with performing your resistance training in the water. A well-rounded fitness routine should include cardiovascular, resistance, and flexibility […]

Try Self Assessment for Fitness & Weight Loss Success

by Michelle'
February 29, 2012

In order to stay motivated in your fitness journey it’s very important to make specific goals with timeframes. They don’t have to be huge goals of losing 50lbs or running a marathon, even a small goal is still an important goal as long as it is important to you. Goals as small as being […]

Fitness Buzzword Explained: DOMS (Delayed Onset Muscle Soreness)

by Michelle'
February 22, 2012

Have you ever had the feeling the day after (or in most cases 2 days after) a workout where you roll out of bed and regret doing so because every muscle and joint in your body is screaming at you? For the most part, anyone who has done any kind of semi-vigorous activity has experienced […]

Feel the Burn of Outdoor Cyling While Indoors-Try this 20 Minute Program

by Michelle'
February 15, 2012

Are you eager to get back on your bike, but think it’s still a little too cold outside? Don’t have time to make a spin class at your local gym? Well I have a program for you that will simulate a spin class or riding up and down hills outside; however, this one can […]

Improve Core Strength & Stability with Swiss Ball Mountain Climbers

by Michelle'
January 26, 2012

A question I get on a daily basis is “what is your favourite ab exercise?” My answer to this questions is always “there are too many to choose from, but I prefer exercises that give me the most bang for my buck”, meaning I like exercises that work more than one body part at a […]

Tired of Treadmill Boredom? Try This Walk/Run Interval Program

by Michelle'
January 18, 2012

There are many different ways to work out on a treadmill, but the kind of workout I find most effective, least boring, and torches lot’s of calories is interval training. If you are stuck working out indoors this winter, interval training can be done on any machine, in many different ways, and through various difficulty […]

Tips to Start Cutting Calories & Dropping Pounds Right Now!

by Michelle'
January 10, 2012

Well it’s 2012 and I’m sure some of you have either not yet started your resolutions or have already fallen off the wagon. Was your resolution to lose weight in 2012? Get in better shape? Or just live a healthier lifestyle? Don’t feel bad if you are one of those whom the new year’s resolution […]

Free Weights or Machine Weights, Which is Better?

by Michelle'
January 5, 2012

This is a question I get a lot from clients and regulars in the gym, so I thought this would be a great topic to discuss to start off the year right. For starters, by free weights I mean dumbbells or barbells and by machine weights I mean large machines and pulley systems found in […]

3 Ways to Make Exercise a Habit & Stick With It!

by Michelle'
December 28, 2011

A common trend I see as a personal trainer is people falling on and off “the wagon” from season to season with regards to weight loss, eating healthy, and working out. Reasons for this could be that they choose a goal that is too hard to stick to long term, set too many goals all […]

Only 20 Spare Minutes to Hit the Treadmill? Make Sure you HIIT It!

by Michelle'
December 16, 2011

This time of year is very busy for a number of people and many try to make excuses for not working out often leading to feelings of guilt, which then leads to overeating. “Well I’ve already missed my workout, I might as well just eat what I want and start fresh tomorrow”. Does this sound […]

Christmas Gift Ideas for the Fitness & Health Nut in your Life

by Michelle'
December 7, 2011

Christmas is a time of year when people tend to loosen the leash a little bit in their regular diet, allowing for a few more indulgences. January is then a time when everyone wants to get back into shape and work off those “holiday pounds”. If you have a loved one who is a fitness […]

Make Every Trip to the Mall a Workout This Holiday Season

by Michelle'
November 30, 2011

It’s hard to believe it, but Christmas is right around the corner and that means countless hours spent in the mall for many people. Don’t let long hours of shopping and Christmas stress keep you from getting regular exercise. Just 30-minutes a day of physical activity can go a long way; therefore, making the most […]

What is Metabolism and How to Increase your Own?

by Michelle'
November 22, 2011

When is comes to diets, weight loss, and working out a word that is commonly thrown around is metabolism. A lot of clients ask me questions like: what exactly is metabolism? Why is it important? How do I speed it up? And does it get slower as I age? I felt this article would help […]

Don’t Forget the Stabilizers: Prevent Injury by Improving Hip Stabilization

by Michelle'
November 10, 2011

It is a very common occurrence people head to the gym to perform their leg workout consisting of exercises that focus on strengthening the quadriceps, glutes, and hamstring muscles; however, what many people fail to recognize is the importance of building strength in the hip stabilizers to prevent injury and improve balance. Our bodies have […]

8 Ways to Avoid Germs at the Gym This Flu Season

by Michelle'
November 9, 2011

Well, cold temperatures are moving in and cold and flu season is almost in full effect. To prevent sore throats, sniffles, and body aches it is important to avoid the germs that cause these symptoms. Places shared by many people are often high-risk areas and the gym, as much as we wouldn’t like to admit […]

Burn Baby Burn!! Burn More Fat with Metabolic Workouts

by Michelle'
October 27, 2011

People are always looking for ways to be more efficient in their workouts and burn more calories during a in less time. If this is you, then perhaps you should take a look at adding metabolic circuit training into you exercise routine. The days of low slow cardio are coming to an end, people are […]

PRODUCT REVIEW: Gymboss Interval Timer

by Michelle'
October 20, 2011

Sitting in Starbucks I was pondering what kind of fitness tip I could provide my readers with this week, when I glanced over into my gym bag to see my trusty Gymboss interval timer clipped in it’s usual place (the inside pocket). Perfect! I can’t believe I have not told you all about one of […]

Prevent Hockey Injuries with a Pre-Game Dynamic Warm-Up

by Michelle'
October 13, 2011

“The warm-up may be one of the greatest performance enhancers or detriments to an athlete’s performance” –Unknown What is a dynamic warm-up? A series of exercises geared towards getting the body moving in ways comparable with the demands of a specific sport. Body temperature rises as heart rate is increased allowing and the major […]

Snack Your Way to Weight Loss Success!

by Michelle'
October 5, 2011

Eating unhealthy snacks between meals or skipping snacks all together can truly be diet disasters. The more sugar you consume, the more sugar the body craves; therefore, snacking between meals on foods that are high in sugar and low in protein will not keep you full and will leave a craving for more “bad foods”. […]

Setting New Fitness Goals? Make Sure they are SMART Goals!

by Michelle'
September 13, 2011

The kids have gone back to school and everyone seems to be falling back into their regular routines or starting new workout and weight loss regimens. Goal setting is a vital part to success, but vague unrealistic goals will not get you to where you want to be. Here is a great 5 step method […]

Fitness Buzzword Explained: What is HIIT & Why is it so Good?

by Michelle'
August 31, 2011

HIIT has been a popular buzzword in the fitness industry for quite some time, but I still get many people asking what it is and why it’s so popular? HIIT is an abbreviation standing for high-intensity interval training. It is a form of cardiovascular exercise believed to increase fat burn through performing continuous bouts of […]

Start Preparing your Body Now for Winter Sports to Reduce Injury & Unwanted Muscle Soreness

by Michelle'
August 24, 2011

With this beautiful August weather I know it’s seems absurd to begin thinking about winter and all the sports and activities that come along with colder temperatures; however, there is no time like the present to begin preparing your body to decrease the possibility of injury and excessive muscle soreness. If you are someone who […]

Drink More H20 to Avoid Unnecessary Snacking & Dehydration

by Michelle'
August 17, 2011

Well it’s August and summer has finally arrived! It took a long time to get here, but now that we are spending more time in the sun and warmer temperatures it’s imperative that we drink more water! The average person should be drinking at least 8 glasses of water per day; however, increased exercise, caffeinated […]

Stretch the Hips after Running to Prevent Injury & Muscle Soreness

by Michelle'
August 9, 2011

Running is probably down right one of the best forms of exercise you can do to improve cardiovascular fitness and lower body endurance, as well as decrease body fat; however, all these great benefits can come with potential risks. Running can be very hard on the joints and increase muscle stiffness, which could possibly […]

Tips to Avoid Late Night Snacking AKA Diet Sabotage!

by Michelle'
August 2, 2011

Most people can manage eating healthy throughout the day with well rounded meals and snacks; however, it’s after dinner when the “snacking bug” hits and will power is put to the test. Giving in to late night cravings can be diet sabotage preventing weight loss and possibly causing weight gain. Here are some tips […]

CORE Talk: What is it Exactly? Why do we need to Strengthen it?

by Michelle'
July 28, 2011

CORE(‘Kor): “the central, innermost, or most essential part of anything” www.dictionary.com The muscles associated with CORE Stability are muscles that link the trunk-abdominal region to the shoulder girdle and pelvic region. When people hear the word CORE they normally think about the abdominal region of the body; however, CORE stability actually involves all of […]

How to Build a Home Gym on a Budget

by Michelle'
July 20, 2011

The term “home gym” can be taken way out of perspective when people imagine what they need to have in the room they exercise in at home in order to call it a “home gym”. You do not need large pieces of expensive cardio equipment or weight machines to create a gym in your home; […]

How’s your Squat? 6 Tips for the Perfect Bodyweight Squat

by Michelle'
July 14, 2011

I spend the majority of my time each day in the gym training my clients and tend to observe a lot of people performing exercises with poor form, occasionally to the point that I am worried some will result in injury. This gave me the idea for this week’s column: how to perform a squat […]

5 Tips to Avoid Weight Gain on Vacation

by Michelle'
July 5, 2011

Vacation is a time to let loose and relax, eat foods you wouldn’t normally eat, and consume more alcoholic beverages; however, this often results returning home with unwanted extra “luggage” around the waist. Vacation is supposed to be a time to indulge and take a break from your regular daily restrictions while enjoying foods of […]

Pre-Workout Warm Up: Static or Dynamic?

by Michelle'
June 30, 2011

It is very important to have a proper warm-up routine to ensure the body is prepared for the demands about to be placed in on during an activity or sport. The body is more capable of performing at a higher level when the muscles are warm and more flexible decreasing the possibility of injury during […]

5 Benefits of Adding Plyometrics to your Fitness Routine

by Michelle'
June 24, 2011

Plyometrics are a way of utilizing fast, powerful movements to develop lower body strength and power through improving the way the nervous system works. Although commonly used by athletes to improve performance in sports, they can also be a very important addition to any regular fitness regimen. The addition of plyometrics can be a great […]

Tips to Prevent Weight Gain this BBQ Season

by Michelle'
June 15, 2011

Summer is finally here which means plenty of family picnics, barbecues, and other social gatherings. The wide array of chips, dips, grilled meats, homemade side dishes, and tasty desserts often poses a problem for those trying to watch their weight and stick to a healthy diet. Losing weight shouldn’t mean you have to hibernate all […]

Fun Ways to Burn Calories Outside the Gym

by Michelle'
June 9, 2011

It’s a miracle! Summer and warm weather has finally arrived here in BC! I am not sure how long it will stick around so we better get outside and enjoy the sun as much as we can. The gym is a great weatherproof workout location, but there is no better way to switch up your […]

VIDEO: One of my Favourite Pieces of Fitness Equipment-TRX Suspension Trainer

by Michelle'
June 3, 2011

A piece of equipment known for supporting a revolution in body weight training and a very popular “craze” in the fitness industry right now is the TRX Suspension Trainer. Many professional athletes, MMA fighters, and celebrities have been known to train with the TRX making this piece of equipment a staple in many top personal […]

Are You Getting Enough Vitamin D?

by Michelle'
May 31, 2011

I found this interesting post on EatingWell.com: By Brierley Wright, M.S., R.D. I know I’m not getting enough vitamin D, which—as a dietitian and nutrition editor of EatingWell Magazine—I hate to admit. Except for in my coffee, I don’t care much for milk (a food that’s fortified with D). I also spend most of […]

What is Better, Running on a Treadmill or Outside?

by Michelle'
May 19, 2011

This seems to be a question I get asked quite frequently, so I thought this would be a great topic to cover in this week’s article. With the long winter finally over, many people want to take their cardiovascular exercise outdoors and switch it up from the regular treadmill running routine. I am frequently asked […]

GREAT SNACK IDEA: Wasa Bread, Laughing Cow Cheese, Mustard, & Cucumber

by Michelle'
April 22, 2011

This is one of my favorite things to eat when I need a quick snack to keep me going mid-morning between clients. I don’t have a name for it, but here’s what it entails: 2-3 Slices of Wasa Bread-Light Rye (80 kcals,3g Protein, 20g Carbs, 0g Sugar, 4g Fibre, 0g Fat Per Serving) 1 Wedge of […]

How Important Is Protein? All Your Protein Questions Answered

by Michelle'
April 21, 2011

There are many misconceptions floating around regarding the importance of protein and many people are not aware of foods that are high in protein or how much they should be eating per day for their body type. This is a topic that could be discussed in great detail on a specific person by person […]