Archive for the ‘Training’ Category

Fitness Group Canada ‘s TRX Benefits

Posted on December 19th, 2012 in Corporate Fitness, Fitness Tips, Health, Personal Training, Training | No Comments »

Unlike most machine exercises, many TRX exercises are in 3D.  Most gym machines are in the sagittal plane, which means you only move forward and back (bicep curl machine, a leg extension machine, a treadmill).  Really, your body moves in all three planes: forward and back, side to side (frontal plane), and rotation (transverse plane).  Because the TRX allows you complete freedom of movement, you can do BOTH traditional strength training/single-plane movements AND multi-planar/3D functional training.

TRX BENEFITS FOR WOMEN

It’s time to lose the fear of bulking up and gain slim, firm, toned muscles!  Many women are doing cardio-only workouts, or using weights too light to do any good, because they are afraid of big, bulky muscles.   The TRX allows you to build tremendous strength and power without ever bulking up, no matter what number of reps per set you do, and regardless of whether you do TRX by itself or in addition to traditional cardio.

TRX BENEFITS FOR MEN

Many of you guys out there want to build muscle.  But guess what? If you don’t burn the fat that’s covering your muscles, you will never see them.  TRX lets you chisel away the fat to reveal the muscle definition you already have in your arms, chest, and abs, all without lots of added cardio.  “But wait,” you say, “guys NEED dumbbells to build muscle.”   Not so—dumbbells are just one of many great tools to build muscle.  The TRX is effective for stand-alone strength training when you don’t have access to DBs, such as when traveling.  However, using the TRX does NOT mean you need to give up the iron!  TRX makes a great addition to DB and barbell strength training. 

The biggest missing component in most men’s (and some women’s) training programs is flexibility.  The TRX is not just for strength training – it also allows you to do a full-body stretch.  While you can use the TRX with a mat for some flexibility moves, there are many TRX stretches for which you don’t even need a mat!  Many men who swear they hate stretching have found that with the TRX, they can finally get the flexibility gains they need to support their strength workouts.

10 Tips To Get The Best Workout Possible

Posted on October 5th, 2012 in Corporate Fitness, Fitness Tips, Health, Personal Training, Specials, Training, Uncategorized, Updates | 1 Comment »

1.      Tone Up on the Treadmill
Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I’s an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.

2.      Power Up Your Runs
Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice.

3.      Work Out During Your Workday
Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses and ab crunches; aim for two or three sets of each. This gives you more free time to fit in fun workouts like biking or tennis.

4.      Give Yourself a Break
You don’t have to be a fitness saint to get results. Follow the 80/20 plan: Eighty percent of the year, you’ll exercise regularly and eat well. Know that you’ll slip 20 percent of the time due to holidays and work deadlines. When you accept that fitness isn’t an all-or-nothing proposition, you’re more likely to stick with it for life.

5.      Get a Jump on Weight Loss
Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength — you’ll really sculpt your hamstrings, quads and glutes. Starting from a standing position, explosively jump to the middle of the box, and then jump back down. Repeat 20 times.

6.      Don’t Skimp on Carbs
Your body needs them to fuel a workout, so reach for fruit or high-fiber crackers an hour beforehand. If you’e exercising for 90 minutes or longer, include some protein so that the carbs break down more slowly, giving you longer-lasting energy. Your best bets: low-fat cheese and crackers, trail mix or half of a peanut butter and jelly sandwich.

7.      Maximize Your Crunches
Don’t relax your abs as you lower your chest away from your knees during a crunch — you get only half the ab-toning benefit! To get the firmest abs possible, you need to sustain the contraction on the way down.

8.      Intensify Your Push-Up
Squat-thrust push-ups get you in great shape because they work your upper body, core and lower body and improve agility, strength and endurance all at once. From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you’re strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat.

9.      Super-Sculpt Your Butt
Get great glutes by targeting the muscles and connective tissues buried deep in your body. To hit them, do high-intensity squats, such as jump squats. Then, blast off butt flab with cross-country skiing, bleacher running and stair climbing

10 . Make Over Your Running Routine
Unless you’re training for a marathon, skip long, slow, distance running — sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them.

Yoga Benefits – FitnessGroupCanada

Posted on October 4th, 2012 in Corporate Fitness, Fitness Tips, Health, Personal Training, Training, Uncategorized | No Comments »

FITNESS GROUP CANADA NOW OFFERING:

GROUP YOGA CLASS

So Many Reasons to Give Yoga a Try …

One of the great things about yoga is that it’s a mind-body exercise, which means it has benefits for both your physical self and your mental/emotional self.

Research shows that doing yoga:

  • Reduces high blood pressure.
  • Improves symptoms of heart failure.
  • Eases heart palpitations.
  • Lower’s high cholesterol levels, blood sugar and stress hormones.
  • Enhances cardiac rehabilitation.

                                                      Yoga may also help in relieving depression.

  Yoga may reduce stress, anxiety, and depression, improve sleep patterns, and enhance overall well-being and quality of life.

Group Classes Included In Membership

2015 32nd Ave N.E. Calgary Alberta

Don’t Be Afraid To Join A New Gym! Tips For Beginners.

Posted on September 22nd, 2012 in Corporate Fitness, Fitness Tips, Health, Personal Training, Training | 5 Comments »

Don’t be afraid of joining a new gym, use these tips to make the most of your gym experience.

 I’m sure you are probably thinking about joining a gym (or actually going to the gym you are paying for monthly!) It can be a little intimidating which is why many people tend to skip out. It’s not as scary as you think! Getting into a routine will definitely help you reach your goals and help you feel better overall. Use these tips to help you get comfortable during your workouts!

GO WITH A BUDDY

Grab a friend and bring them with you. Having a friend go to the gym with you will make things a little less awkward during the whole process. Friends are great because they will also hold you accountable for your workouts. You can both plan on a day and time to meet so you know you can’t skip your workout.  Fitness Group Canada  offers free 7 day guest passes for friends and family!

FAMILIARIZE YOURSELF WITH EQUIPMENT

Knowing your way around the gym is definitely going to make a big difference when joining a gym for the first time. There is a lot of equipment in a gym that can really intimidate you, but it doesn’t have to be scary! Some of those machines will give you a great butt or that six pack you’re looking for. Fitness Group Canada will have an employee give you a tour the day you sign up.  If it’s been a while since you’ve been in and need a fresher course, just ask about Personal Training!

INVEST IN A PERSONAL TRAINER

Personal training is an awesome thing that will really help you get comfortable in the gym and reach all of your fitness goals. A personal trainer can help show you all the ropes of the gym. They will teach you how to use each and every piece of fitness equipment and show you the ones that are really going to help you target any specific areas you want. Your personal trainer will push you to your limit, they will hold you accountable for your workouts, and they will keep you on track, and will be there for you just for simple motivation and support.

GET NEW WORKOUT APPAREL!

If you’re new to the gym, chances are you are new to working out in general. If you feel uncomfortable showing up to your new gym in an old t-shirt and old, stained sweat pants…it may help if you have new fitness clothing. Having new clothes that you can work out in will give you a boost of motivation. When you look ready to exercise, you may feel more ready to exercise. Along with clothes, buy a heart rate monitor. Heart rate monitors are awesome because they show you how many calories you burned and what your heart is while you are working out. This is a great way to gauge the intensity of your workout.

BOTTOM LINE

Don’t be intimidated by the gym. It’s supposed to be a place where you can go to release tension and break a sweat! Fitness Group Canada is a fun and stress free environment, with friendly members and staff. Once you start going to the gym more often and working out on a regular basis, you will slowly feel more and more comfortable going. The gym isn’t a scary place!

Music & Your Workout

Posted on September 20th, 2012 in Fitness Tips, Health, Personal Training, Training | 4 Comments »

Music could make your workout better. You could last longer, be less bored, and actually enjoy it, for once!

But the music you pick matters. And you might want to think twice before you strap on those headphones.

Here’s how to make music your secret weapon for exercise.

Music can motivate you to work longer and harder, says David-Lee Priest, PhD, a health psychologist and researcher at London’s Brunel University.

“Fast music, especially, provides us more information to process, which may distract someone from the physical sensations of fatigue and block signals to stop exercising,” Priest says.

But not all fast songs do that. If the music is too fast, it isn’t likely to boost your performance or endurance, says Brunel University sports psychology expert Costas Karageorghis, PhD. He has studied the effects of music on exercise for more than 20 years.

“Findings show there is a sweet spot, in terms of tempo, between 120 and 140 beats per minute,” says Karageorghis, who has studied the effects of music on exercise for more than 20 years. “Beyond that, it doesn’t improve enjoyment or any other psychological variable while exercising.” 

It also depends on who you are.

If you’re an elite athlete, or if you work out a very intense level (about 70%-80% of your aerobic capacity), you’re already so into it that music may not give you as much of an edge.

But for most people — who work out at a moderate level a couple of times a week, music is definitely a plus. It’s a pleasant distraction, which can help if you find exercise boring, Karageorghis says.

 Music helps them tolerate exercise, and may motivate them to work out more often.

Choosing Your Exercise Playlist

Whatever musical style you favor, you might want to check the beats per minute (bpm) on an app

Karageorghis suggests choosing songs that mirror your heart rate, depending on the level of exercise.

For instance, he recommends slower songs that have tempos within the 80-90 bpm range, like “Stereo Heart” by Gym Class Heroes or “Twilight” by Cover Drive, when you’re warming up or cooling down.

As you pick up the pace to a moderately intense level, Karageorghis says songs within the 120-140 bpm range are ideal — such as “Starships” by Nicki Minaj (125 bpm), “Domino” by Jessie J (127 bpm), and “Turn Me On,” by David Guetta featuring Nicki Minaj (128 bpm). Songs over 140 bpm are unlikely to improve workouts, he says.

Don’t Rely on Music

If you’re a runner who races, don’t get too used to having a musical soundtrack on your runs.

Here’s why: Some races ban music. In 2007, USA Track and Field, the U.S. governing body for running, banned portable electronic devices weeks before the New York marathon. For runners used to having an iPod handy, this put them at a definite disadvantage compared to those who didn’t listen to music while training.

 

Fitness Group Launches New Website

Posted on December 28th, 2011 in Corporate Fitness, Fitness Tips, Health, Personal Training, Specials, Training | No Comments »

Fitness Group Canada's New Website

Fitness Group Canada Launches New Website – Thanks to Seen My Ad Inc and its amazing designer Greg Fisher. Looking forward to working with you in the future.

Barefoot running: bad or beneficial?

Posted on December 27th, 2011 in Fitness Tips, Health, Personal Training, Training | No Comments »

Despite the cold and many other potential hazards, naked from the ankle down is the way Anna Toombs likes it, and she gets plenty of catcalls in the street as a result.

The 35-year-old co-founder of the personal training company Barefoot Running UK says she’s lost count of the times people yell “where are your shoes?” as she and partner David Robinson negotiate London’s parks and pavements to indulge their passion and train their clients.

“People give you a lot of weird looks,” says Robinson.

They are also getting a lot of inquiries.

A surge of interest in “natural,” or barefoot, training has seen runners around the world kick off their arch-supporting, motion-controlling, heel-cushioning shoes and try to feel the ground beneath their feet.

Top scientists — from sports physicians to podiatrists to evolutionary biologists — are jumping in too.

At a recent sports science conference in London, hundreds of participants, many of them shod but a few daringly barefooted, flocked to a two-hour long discussion about the merits or otherwise of running without shoes.

Ouch! Weight room blunders that can really hurt

Posted on December 27th, 2011 in Fitness Tips, Health, Personal Training, Training | No Comments »

Women are hitting the weight room in record numbers, and a new study found that weight-training injuries among women have jumped a whopping 63 percent. Here are the most common slipups and how to fix them, so you leave the gym strutting — not limping.

The mistake: skipping your warm-up

You wouldn’t launch into an all-out sprint the second you stepped onto a treadmill, so you shouldn’t jump right into deadlifts the instant you hit the weight room. “Working cold, stiff muscles can lead to sprains and tears,” says Morey Kolber, Ph.D., a professor of physical therapy at Nova Southeastern University in Florida. “Warming up increases circulation and improves range of motion, which preps your muscles and joints for action.”

The fix: “While opinions about static stretching may differ, a dynamic warm-up can decrease your risk for injury,” says exercise physiologist Marco Borges, author of Power Moves. After five to 10 minutes of walking or jogging, do 10 to 12 lunges and pushups (the bent-knee version is fine) before starting your routine.