Fit tips and comments!

Will you grow or decay in 2012?

2012-01-05T11:44:00.000-08:00

Happy New Year to each and every one of you.
As a Christmas gift from a client and good friend this year, I just read the New York Times Best Seller, Younger Next Year by Chris Crowley and Henry S. Lodge, M.D. It is a book written for the soon-to-be or recently retired population and presents all the tools that men and women need to achieve longer, healthier, more passionate lives from 40+. It is packed with educational and practical tips on how to be functionally younger every year for years to come. Below is an excerpt from the book which I personally know has changed 1 man's life forever. Robert's transformation

"Bodies Are Programmed To Grow or Decay:
"There is a critical distinction between aging and decay. Aging is inevitable. But what we fear the most about aging and what we dread about getting older is actually DECAY. We are stuck with real aging but decay is optional. So how do we keep ourselves from decaying? By changing the signals we send to our bodies. You have to exercise all the time because it's who you are. It's also who you were. What you came from hundred of millions of years ago. Our bodies and minds are designed to grow with the natural environment-to be alert, to hunt, to explore, to play, to run and to survive."

Do Serious Aerobic Exercise 4 Days A Week…for the rest of your life

The heart is the most important organ in the body. It is our engine. It is a muscle that needs to be stressed aerobically in order to grow. It is responsible for transporting life-enhancing oxygen to our bodies

Do Serious Strength Training With Weights 2 Days A Week
…for the rest of your life.

Yes, lifting weights is painful when you do it once a year, once a month, or once a week. But when you do it twice a week, your joints will thank you. When your joints go you hurt all the time. You walk funny. You fall down. You get old. Lifting weights stops most of that. It helps to stop bone loss, stop the weakening of tendons, restores cartilage, and improves your posture, overall strength and golf game! How do you start? Hire a trainer. A trainer is not there to hurt you and drive you away. A trainer is there to teach proper mechanics so you don’t waste your own time. inhometrainer.ca

Did you make a New Year's Fitness Resolution?
Every year I set a a fitness goal that I can realistically achieve..this year I will add 1 in home yoga session to my fitness routine, which compliments my weight and cardio workouts..Did you set a goal? Are you going to grow or decay this year?

Eating Canned Soup in Winter Suddenly a Horrible Idea

2011-11-30T09:07:00.000-08:00

Hey guys and gals I have always maintained that you should avoid canned soup just for the amount of sodium in it which will cause weight gain but now there is more...please read for your health

Yet another argument for eating fresh food, but even more so for banning BPA, as a new study shows people who eat canned foods on a regular basis have a ton of BPA in their system. You know, bisphenol A which can cause major hormone disruptions, diabetes, cardiovascular disease and really messed up babies. BPA is banned in Canada, in the EU, and just recently in baby bottles in California. But yet the rest of America continues to get this toxin in their food because we tend to value business more than people in this country.

But as this study shows, we're already getting BPA in our systems, but if we eat canned, instead of fresh foods, we're getting 20 times the amount of those who avoid the cans lined with toxins. It's winter, and that's seriously irritating.

How are we supposed to get our chicken soup, cream of tomato, and other warm-ups without completely messing up our bodies, and our future children?

First of all you can support legislation to ban BPA across the United States.
Know which food manufacturers have already removed BPA. If you can't find it online, call the company and ask before you buy it for you and your family.
Write letters to your local grocery stores demanding they remove canned foods that contain BPA.
Only buy fresh foods. You can make your own soups (we have recipes here), buy fresh produce and freeze it yourself if you're not going to eat it all at once and want to preserve If you're donating food to a food bank, never buy the food in cans that contains BPA. Do two kinds of good in one move.
We shouldn't have to worry about what chemicals we're ingesting when we sit down to a meal, but until the food industry, or the government, take some responsibility, we have to do it ourselves.
Are you checking your cans right now?

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Chocolate cuts stroke risk in women

2011-10-20T12:44:00.000-07:00

Ok interesting article here..In my opinion Ladies (and men) please don't go sabotage a good workout program by eating tons of sugary chocolate...However how about a piece of dark cocoa?A Swedish study found that women who had the highest chocolate consumption, an average of about 2.3 ounces per week, had a 20% reduced stroke risk. Although the study failed to prove a cause-and-effect link between chocolate and stroke, cardiologist Nieca Goldberg said, "Chocolate does have antioxidants, and antioxidants are beneficial for your health." The findings, which were based on the diet and lifestyle of more than 33,000 women ages 49 to 83, appear in the Journal of the American College of Cardiology. USA TODAY/HealthDay News

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Saute with This Oil to Save Your Brain

2011-08-17T11:28:00.000-07:00

The next time you're looking to sizzle up a stir-fry, you might do your brain a big favor by grabbing this oil from the Asian food aisle: rice bran oil.

Scientists have discovered that a particular type of vitamin E found in rice bran oil may have brain-protective powers.

All About E
Rice bran is derived from the husk of the rice kernel -- and an oil made from this bran is popular in Southeast Asian cooking. Rice bran oil is also great for stir-fries because it has a high smoke point -- meaning it's not likely to burn during this method of cooking. More importantly, rice bran oil is naturally rich in alpha-tocotrienols, a particular type of vitamin E. And scientists think this form of vitamin E could help protect the brain following a stroke. In animal studies, tocotrienols seem to save more brain cells in the event of a stroke, leaving the brain relatively intact. (Related: Here are two other tasty foods known to reduce stroke risk.)

Clearing Toxins
More research is needed to confirm the benefit in humans, but scientists think vitamin E may somehow turn on a gene that sweeps out the bad things created by strokes -- like toxin-triggering enzymes that kill neurons. And while we're waiting for more definite research in people, know that E vitamins -- a family of antioxidants -- are good for the heart, too, because of their LDL-cutting powers (that's the bad kind of cholesterol). And E vitamins may even have cancer- and infection-busting properties. (Related: Find out more about the different forms of vitamin E.)

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Arthritis and Older Adults

2011-07-24T13:21:00.000-07:00

Arthritis is a painful disease, but exercise, weight management, and drug therapy can all work together to ease the pain of this condition and help increase joint mobility as well as a better range of motion.

Exercises you should do:

Stretching:

Should be done three to seven days a week to help increase flexibility and to maintain adequate flexibility.
Lack of flexibility creates poor posture.

There are two types of stretches that should be done:

a) Static (passive): range of motion, without emphasis on the speed of movement. It involves a long stretch no longer than 8 to 10 seconds.

b) Dynamic (active): is resistance in motion at the joint, emphasizing the speed of the movement. Short duration.

Range of Motion:

Range of motion helps maintain or restore normal joint movement and relieves stiffness, whereas stretching exercises help maintain or restore flexibility to the joint muscles and tendons. Here are exercises to perform:

Elbow Flexion and Extension: Touch your fingertips to your shoulders (flexion). Then, straighten your elbows as far as you can, but keep the elbows soft.
Elbow Pronation and Supination: With elbows tucked in at your side, hands out in front of you, turn palms to face the ceiling (supination), and then the floor (pronation). The movement is like turning the door knob/key in the door.
Wrist Flexion and Extension: Bend your wrist forward (flexion), and then backwards (extension), as far as you can without hurting yourself.
Wrist Extension Stretch: Holding palms together, lift elbows (prayer position).
Tuck: Bend the first two joints of your fingers into a tuck position. Do not bend the big knuckles of your fingers.
Fist: Gently make a fist.
Web Space Stretch:Stretch your thumb as far away from your index finger as you can.

When doing the following exercises, remember to do one leg at a time and use the back of a chair for support if necessary.

Leg warm-up exercises:

Marching: March on the spot.
Single Leg Bicycle:Stand on one leg – flex and extend the other leg in a cycling position.
Ankle Alphabet:Spell some letters of the alphabet with one foot and then the other.

Hip range of motion exercises:

Hip and Knee Flexion and Extension: Bend your hip and knee, bringing your knee as close to your chest as you can (flexion). Then, straighten your leg behind you, keeping your body upright (extension). NOTE: This exercise includes knee range of motion, so you should try to bring it to your chest and straighten it all the way when you push your leg behind you.
Hip Abduction (away from the body): Move your leg out to the side as far as you can, keeping your foot pointed forward and leading with your heel. Then return your leg to your side. Stand upright the whole time.
Hip Rotation: Turn one leg so that the toes point inward, then turn the leg so that the toes point outward.

Ankle range of motion:

Ankle Dorsiflexion and Plantar Flexion: With your leg straight, bend your foot and ankle up – toes towards your nose (dorsiflexion), then down – toes towards the ground (plantar flexion) as far as you can.
Ankle Inversion and Eversion: With your leg straight, turn the sole of the foot inward (inversion), then outward (eversion).

for the full article visit http://canfitpro.net/en/articles/item/24-arthritis-and-older-adults

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Are you taking protein

2011-06-18T15:48:00.000-07:00

Middle-aged muscles get a boost from protein shakes, study says
Can guzzling a protein shake after a workout really make a difference? Published May 25, a new study of people 37 years old or older says yes - a drink containing as little as 20 grams of protein can give your hard-trained muscles a boost. The study involved 16 participants age 37 and older, who ran on treadmills for 45 minutes three times a week for six weeks. After each workout, one group drank a protein shake while the other drank a carbohydrate drink. Scientists took muscle samples at the end of the six weeks, and discovered that the protein group had stronger, fitter muscles, the researchers said.

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Daily Coffee may prevent prostate cancer

2011-05-19T16:56:00.000-07:00

Daily coffee intake may protect men from prostate cancer

Data on almost 48,000 men who participated in the Health Professionals Follow-Up Study found that those who drank at least six cups of coffee a day were 20% less likely to develop prostate cancer and 60% less likely to develop the more lethal advanced form, compared with those who didn't drink coffee. Researchers wrote in the Journal of the National Cancer Institute that drinking one to three cups of coffee a day reduced the risk of lethal prostate cancer by 30%HealthDay News

Healthy lifestyle can lower risk of kidney stones, studies show
Reducing intake of calories and meat, consuming high levels of antioxidants, taking cholesterol-lowering statins, and other healthy habits that prevent cardiovascular disease and bone problems can also protect against kidney stones, according to studies presented at the American Urological Association's annual meeting.U.S. News & World Report/HealthDay News

Reduced calorie intake is tied to longevity, study finds
A study in the journal Aging found that reducing calorie intake by 25% or more can lower core body temperature, which has been linked to longer life. The researchers from the Washington University School of Medicine in St. Louis said the survival benefits of calorie restriction are unclear in humans.
HealthDay News

You can have your vacation and diet too, experts say
It is possible to enjoy vacations without gaining weight by watching portions, limiting desserts and making sure exercise is part of the fun, diet experts say. Plan ahead to have a hotel room with a refrigerator to store healthy foods; share meals; order restaurant fare that is steamed or poached; and plan some easy exercises that can be done in your room, they suggest.Staten Island Advance (N.Y.)

Onions, green tea and olive leaf may curb obesity
The flavonoid rutin in onions, green tea and olive leaves helped prevent the growth of inflammatory cells and improved heart and liver function in rats on a high-fat, high-sugar diet, a study in the Journal of Nutrition and the Current Pharmaceutical Biotechnology found. Researchers said rutin could help address obesity and related diseases, including diabetes, heart disease and fatty liver.Yahoo!/Asian News International

Health groups ask McDonald's to stop marketing to children
More than 550 health groups and professionals, including the American Academy of Child and Adolescent Psychiatry, signed a letter urging McDonald's to stop using Ronald McDonald and Happy Meal toys to market foods rich in salt, fat, sugar and calories to children. The letter appears today as a full-page ad in six newspapers, including the Chicago Sun-Times and New York MetroThe Wall Street Journal (tiered subscription model)

Exercise of the month for a great stomach

Simply hold this position for as long as possible. Or move up and down for reps of 30. Good luck

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Happy Easter

2011-04-25T12:37:00.000-07:00

Hope all had a Happy Easter

Here is your Monday workout

50 burpees

20 minute walk or run

With Love

In Home Trainer Ltd.

2011-03-31T08:40:00.000-07:00

Healthy snacks can help sustain energy between meals
Registered dietitian Margie Fougeron says it is important to "pay attention to our body's cues" on hunger and use nutrient-rich snacks to keep our bodies fueled between meals. Experts recommend choosing foods that offer protein, fiber and a small amount of healthy fat to help sustain energy levels. Healthy snack ideas are included.The Indianapolis Star (3/17

Reduced stress, adequate sleep help with weight loss, study finds
Reduced levels of stress and good sleeping habits can aid weight-loss efforts, according to a study in the International Journal of Obesity of 472 obese adults involved in a 26-week counseling program on lifestyle change. "Improving sleep may be as important to lasting weight-control efforts as modifying diet or exercise. ... This study encourages weight loss in a more holistic context," said Dr. David Katz, who was not involved in the research. HealthDay News (3/29

BPA exposure is cut with a diet focused on fresh foods, study shows

A study of five families in San Francisco found that adhering to a diet of fresh, unpackaged and organic foods reduced bisphenol-A levels in their urine by 66% after three days, leading experts to suggest that consuming less food from plastic and metal containers could reduce exposure to harmful chemicals. Experts say people also can reduce their exposure by storing food in glass or stainless steel containers, by eating more fresh foods and by eating more home-cooked meals. USA TODAY/Green House blog (3/30)

Vitamin K helps elderly maintain stronger bones, study says

A study in Spain found that eating foods rich in vitamin K was linked to high bone-mineral density for elderly adults. The report in the journal Bone said higher intakes of vitamin K among men and women were associated with lower BMD loss and smaller increases in porosity and elasticity, which come with aging. NutraIngredients(3/29

Recipe of the Day

Grilled shrimp salad
Grilled shrimp are mixed with corn, onion and bread as well as avocado, mâche and a fresh orange-flavored dressing. Epicurious/Bon Appétit

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Is red meat a problem?

2011-03-04T07:24:00.001-08:00

Hello Friends

Here is the latest health news. Please forward to your family and friends and let’s help educate together.

British guidelines call for eating less red meat
Great Britain has updated its dietary guidelines for the first time since 1998, calling for consumption of less than one pound of red meat per week, or 2.5 ounces a day. The previous recommendation was for less than 5 ounces a day. Scientists have linked red meat consumption to bowel and other cancers. USA TODAY/The Associated Press (2/27

More potassium might reduce stroke risk, meta-analysis finds
A meta-analysis of 11 studies, published in the Journal of the American College of Cardiology, suggests each additional consumption of 1,640 milligrams of potassium every day corresponds to a 21% drop in stroke risk. Overall, researchers found no strong connection between potassium intake and heart disease risk. Reuters (3/1

Excess weight raises risk of breast cancer, study suggests
Women ages 50 to 79 with the highest body mass index were 35% more likely to develop triple-negative breast cancers and 39% more likely to have other types of breast cancer compared with women with the lowest BMI, according to a study in the journal Cancer Epidemiology, Biomarkers & Prevention. The lead researcher said the findings show estrogen is not the only driving force between obesity and breast cancer and theorized that other factors such as inflammation and insulin levels may contribute to breast tumor growth. HealthDay News (3/1)

Sweetened beverages are tied to higher blood pressure in study
Data from the international INTERMAP study found that each additional sugar-sweetened soda or fruit drink consumed per day increased systolic blood pressure by 1.6 mmHg, with a stronger link seen in people who consumed more salt. The study in the journal Hypertension also found that people with a higher daily consumption of sweetened drinks were more likely to eat a less healthy diet in general. ABC News/MedPage Today (2/28)

Teens with dogs get more exercise, study says
Teens in dog-owning households got an average of 32.1 minutes of physical activity every day compared with 29.5 minutes for those who didn't own dogs, although neither group met the guideline of one hour of daily exercise, according to a study in the American Journal of Preventive Medicine. A researcher speculated that teens in dog-owning families may walk or play with the pet or that more active families may tend to own dogs. HealthDay News (2/25)

Thanks kindly

Mike

“The greatest compliment we receive is the trust of your referral to family and friends..Thank you”

In Home Trainer Ltd.
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Toll Free: 1 888 905 8724
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Fitness news.

2011-02-16T10:47:00.000-08:00

Feb 16 2011 Fitness News:

Experts offer food tips to fight the winter blues

Keeping blood sugars steady, eating every four to five hours and limiting refined carbohydrates can help prevent the winter blues, says NBC "Today" show nutritionist Joy Bauer. She and other experts suggest six key foods to fight the winter blues, including walnuts, dark chocolate, and lentils and beans

RD discusses the importance of whole grains

Make the switch from refined grains to whole grains gradually to avoid gastrointestinal distress that can come from the added dietary fiber, says registered dietitian Amy Jamieson-Petonic, a spokeswoman for the American Dietetic Association. She says that rather than worrying about grams, use servings to get the recommended intake and shoot for 1 cup of whole-grain cereal at breakfast, two slices of bread at lunch and a cup of cooked brown rice for dinner.

Study: Daily plant sterols reduce cholesterol despite diet

A study in the journal Nutrition, Metabolism & Cardiovascular Diseases found that an intake of 4 grams of plant sterols daily led to a 20% drop in LDL cholesterol, a 16% decline in total cholesterol and a 19% decrease in triglycerides. The improvements came even though study participants were not asked to change their Western-style dietary habits

Strength training has a healthy ripple effect in body
Research and experts say strength training has moved beyond building bigger muscles to mainstream fitness because it has positive benefits for metabolic syndrome, obesity and even kidney disease. Strength training also helps people maintain muscle strength as they age, and it offers a good workout for the heart

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Get fit without leaving home

2011-01-19T09:28:00.000-08:00

There is an old saying that goes, “Time is what we want most, but what we use worst.”

Everyone would love more time in their day. Time to spend with friends and family, time to relax—and time to exercise. The problem is, many of us find ourselves too busy to exercise properly, constantly on the go. Or we have a hard time getting motivated to exercise, even though we know we should. We want to do it, but there's the hassle of getting to the gym, finding parking, going to the locker, waiting for equipment when the gym is busy, not to mention feeling self-conscious about how we look if it's been a while since we set foot in a fitness club.

All of this eats up valuable time in our precious days and can even contribute to stress in our lives. Who needs it?

But we all hear the scary news every day about increasing rates of obesity, diabetes, high blood pressure, arthritis and joint problems caused by too much weight, bad eating habits, and too little exercise. We know we can't afford not to exercise, but it's such a pain!

What's a person to do?

Fortunately, there is a simple solution for the busy modern urbanite. In-home workouts and personal fitness programs are all the rage these days, and why not? People of all levels of fitness and all ages—parents, seniors, people with weight problems, pre- and post-natal mothers, teens—can benefit from a tailor-made fitness program delivered right in the comfort of home. And that's the beauty of it: you work out in your own home, or condo fitness facility. You don't need to purchase equipment because in-home trainers will bring it to you. You don't have to worry about how you look.

Programs can be developed to concentrate on increasing flexibility, endurance, agility, and strength; as the body gains in performance ability, weight loss occurs faster. Some trainers teach effective ways to how to cope with stress, while others use martial arts, boxing and even dance as part of their approach to cardio workout.

And think of all the time you'll save. Some estimates put the time saved as high as 150 hours per year, based on exercising at home three times a week, rather than traveling to a gym and back home again.

Whether your goal is weight loss, muscle gain or a tighter stomach, a certified personal trainer can guide you with a personalized program and get you results.

Of course, no one can guarantee results—that depends on the individual and how committed he or she is to reaching goals—but the majority of those who do achieve (90% according to Idea International Health & Fitness Organization) are working with a personal trainer. Everybody responds differently to training, but the most important aspect to reaching your goals is consistency in following your diet and exercise plan.

Training tips from the experts

Interval training can burn up to ten times more fat.
Training first thing in the morning will rev up your body and metabolism all day.
Try a 2– or 3–day workout split for increased muscular gains, instead of working out your full body for an hour.
Avoid salt as it can make you retain water, and increases hypertension.
Work out 3 days a week with weights, or use your own body weight as resistance to keep muscles and joints strong.
Eat small, balanced meals, at least 5–6 times a day for increased energy and optimal fat burning effects.
Fill up on fruits and veggies. Avoid boxed foods when possible.

Mike Tangreda is C.E.O of inhometrainer.ca, and Certified Head Pro Trainer since 2001. You can visit http://www.inhometrainer.ca for more details and find out how you can save time and get fit in amazing shape from home.

Happy New Year!!

2011-01-12T17:39:00.000-08:00

Happy New year to all of you!!!

I just found this link at city life about in home trainer...cool :)

http://www.citylifemagazine.ca/health/in-home-trainer-personal-trainers/6271

Fitness without leaving home

2010-12-09T21:37:00.000-08:00

There is an old saying that goes “Time is what we want most, but. what we use worst”

Everyone would love more time in their day. Time to spend with friends, time with family, time to relax and time to exercise. So lets take a look at exercise. For some it means traveling to a gym, finding parking, going to a locker room, and so on…This of course can eat up valuable time in our precious days. Fortunately there is a solution. In Home workouts are all the rage these days and why not? There are many options to exercise and great results can be achieved by using your own body weight as one example to perform full body workouts. Another option for condo owners is to utilize the fitness facility in the building.

With the increased rate of various ailments ranging from weight gain, arthritis, and diabetes one can simply not afford to exercise.

For the past eight years, In Home Trainer has helped residents across York Region become more active right from their own home and condominium. With a team of certified professionals, In Home Personal Trainers have helped clients get active by teaching them how to exercise effectively from their home. The best part about this service is that equipment is often optional. Clients achieve phenomenal results through a combination of unique body weight exercises and proper nutrition. As well fitness sessions at home saves an incredible amount of time. Once you subtract the travel time and apply effective workout strategies, it is typical for the average person to save 150 hours a year based on exercising three times a week at home.

You can visit http://www.inhometrainer.ca for more details and find out how you can save time and get in amazing shape from home.

In Home Trainer Ltd.

Phone 1 888 905 8724

TIPS FROM OUR TRAINERS!

2010-11-30T13:50:00.001-08:00

Did you know interval training can burn up to ten times more fat!!

Training first thing in the morning will rev up your body and metabolism all day!

Do you workout your full body in an hour? Try a 2 day or 3 day workout split for increased muscular gains.

Avoid salt as it can make you retain water, and increases hypertension.

Workout 3 days a week with weights or use your own body weight as resistance to keep muscles and joints strong.

Eat small balanced meals, at least 5-6 a day for increased energy and optimal fat burning effects.

Fill up on fruits and veggies. Avoid boxed foods when possible.

Healthy living to each an every one of you

Regards

In Home Trainer Staff

http://www.inhometrainer.ca

3 tips for great ABS.

2010-10-25T16:35:00.000-07:00

Here are 3 Great tips to help get you started.

1. Interval training-perform 20 minutes of interval training 3x weekly as it promotes fat loss at an accelerated rate. E.g. 1 minute run, 1 minute walk.

2. Resistance and Ab training- When you build lean muscle, your body burns fat again at an accelerated rate. Therefore it is imperative to perform a good workout routine 3 x week. E.g Use your own body weight and perform a full body circuit.

3. Nutrition-Having a great midsection may have to do more with nutrition then the aforemetioned above. Eat clean by incorporating small meals frequently into your diet. This will help speed up your metabolism helping you burn that stubborn belly fat. Cut out salt when possible and watch your food labels. No more than 10% sodium.

Dont hesitate to call us for help with your fitness goals. At inhometrainer.ca we help each of our clients with personalized nutritional consultations and meal plans.

Help a friend or loved one by forwarding these tips to them.

Thanks kindly

Healthy Living

Mike

Aging gracefully in a fast-paced world!

2010-09-30T11:47:00.000-07:00

Everyone wants to age gracefully and beautifully inside and out. However as we age our body loses its vitality and vigour. Simple activities such as gardening or skiing can become strenuous to the point that they become less enjoyable.

If that’s not enough, ailments such as Alzheimer’s, arthritis, heart disease and diabetes become more prevalent with age. In spite of all this, there is good news. The clock on aging can be significantly slowed down and even turned back through the benefits of exercise.

For the past eight years, In Home Trainer has helped residents across York Region become more active right from their own living room. With a team of certified professionals, In Home Personal Trainers have helped clients reverse the signs of aging by teaching them how to exercise effectively from their home. The best part about this service is that equipment is often optional. Clients achieve phenomenal results through a combination of unique body weight exercises and proper nutrition.

The first step to looking younger may be to shed a few pounds. An effective exercise method for this is performing exercises in a circuit). Studies show that it can be up to 50 times more beneficial towards burning body fat and saving time. As a matter of fact, Circuit Training is so beneficial for losing excess fat that women burn an estimated 5 to 6 KCAL each minute, and men burn an estimated calorie expenditure of 8 to 9 KCAL each minute during a session of sequences

Aside from slowing the aging process, fitness sessions at home saves an incredible amount of time. Once you subtract the travel time and apply effective workout strategies, it is typical for the average person to save 150 hours a year based on exercising three times a week at home.

Aging doesn’t have to mean losing strength or abilities to do everyday tasks. Let In Home Trainer help you take years off and possibly become stronger and more fit than ever. Call today for a complimentary in-home personal training session.

Phone 1 888 905 8724

Web. www.inhometrainer.ca

2010-07-29T09:56:00.000-07:00

This news story appeared today on CTV News...I think it's a great thing

Food industry urged to pinch sodium from products

Canadians need to break their addiction to sodium, says a panel of experts that released on Thursday its recommendations on how government and industry can do just that.

The Sodium Working Group released six general and 27 specific recommendations that call for manufacturers to voluntarily lower the sodium content of their products over time.

The aim is to lower people's average daily sodium intake by about a third, to 2,300 milligrams, by 2016. That's the figure considered to be the upper daily limit of sodium for most adults (1,500 milligrams is considered an adequate intake).

But most Canadians go well over that, averaging about 3,400 mg every day. Almost 80 per cent of the sodium in Canadians' diets coming from processed food.

In order to cut sodium by a third, the working group suggests:

Health Canada track how much sodium restaurants and food companies voluntarily cut from their products;
setting up an online mechanism for companies to commit to the sodium-reduction strategy;
amending Canada's food-labelling system to make sodium levels more clear to consumers.

Research suggests that reducing the amount of dietary sodium to recommended levels could prevent premature deaths from heart disease and strokes in 30 to 40 Canadians a day -- saving roughly 11,000 to 15,000 lives a year.

Cutting those hospitalizations would save the health system $1.5 billion a year, Dr. Mary L'Abbe of Health Canada said.

Though the report was two years in the making, it's unclear whether health stakeholders will be pleased with the 25-member working group's recommendations.

The Canadian Stroke Network, for example, has long said that it's time for the federal government to step in and demand changes from food manufacturers, not allow the industry to regulate itself.

"Although voluntary action by the food industry may be the preferred option to initiate sodium reduction, its absence calls for governments to use their regulatory capacity to bring about change," the Canadian Stroke Network's Dr. Kevin Willis wrote in the Canadian Medical Association Journal last fall.

Exercise fights Alzheimer's disease

2010-07-12T14:40:00.000-07:00

Health care professionals routinely encourage us to get out there and exercise. The benefits of an active lifestyle are legion -- reduced weight, an efficient heart, healthy lungs and a general sense of well-being. New research is now suggesting that exercise during middle age may help stave off dementia, and may even be an important preventative measure against Alzheimer's.

Dementia and Alzheimer's are two diseases typically associated with old age. As populations in western countries experience longer life spans, problems associated with cognitive abilities in old age appear to be on the increase. There are many types of dementia, and the causes are not always properly identified. Alzheimer's is the most common form, and it is characterized as a progressive brain disorder that destroys a person's memory, causes irritability and expression, and severely inhibits quality of life. Dementia is harrowing not only on the patient, but on their loved ones as well.

Although there is no cure, consensus has always suggested that there are a host of preventative measures to stop or slow the onset of dementia. A recent study by the Karolinska Institute (based in Stokholm, Sweden), published in the online edition of Lancet Neurology, states that exercise may be the most important of those measures. The large-scale study looked at dementia and Alzheimer's in 1500 patients over the age of 65. Each research subject had their exercise habits monitored for the last 35 years, so their lifestyle histories were well documented. The researchers were as surprised by their results as the rest of the medical community.

The study noted that those in middle age who exercised at least twice a week were 50 per cent less likely to develop dementia, and 60 per cent less likely to develop Alzheimer's than those who did not exercise. These numbers show an astonishing distinction between physically active and sedentary individuals when it comes to brain health. And although more studies need to be conducted before this evidence becomes conclusive, there does seem to be a serious correlation between exercise and long-term brain health.

Other studies have proven the link between exercise and increased intellectual capacity, and the mounting evidence suggests that an active lifestyle may be the only way to properly enjoy the latter years of our lives. So what are we to do? The evidence suggests that as little as 30 minutes of activity, three times a week may be enough to stave off a host of health issues, not least of which is dementia and Alzheimer's. As busy as our lives may be, we need to ensure that physical activity becomes an intrinsic part of our weekly routines.

Several studies have linked heart health with vascular dementia -- and diabetes and stroke are also factors causing cognitive difficulties. Again, these can often be prevented by lifestyle choices -- healthy food, not smoking, moderate alcohol consumption and, of course, exercise.

There's no avoiding it -- exercise benefits every muscle in the body, including the one between our ears.

courtesy canadaliving.com

Weak hips and a great butt! important read

2010-06-09T13:04:00.000-07:00

The hips and glutes (butt) play and essential role in stabilization of the core, and power through our lower extremity. When using our legs in sports or for other various activities our gluteus and hips need to be strong and are critical for peak performance.

Falling and breaking a hip!

At some point in your life you probably know or have heard of someone breaking their hip. However here is something you may not know. The fall in most cases is not what shatters the hip. The fall ussually occurs due to weak hip stabilizers and a gluteus muscle. Therefore the hip often breaks then the fall occurs.
Do these essential exercises to keeps your hips and butt strong and enjoy the rewards of great backside this summer :)

Lying down gluteus squeeze

1. Place circular tubing above knees.
2. Raise hips, pull band apart and back to center.
3. Repeat 5ox.

Walking hip abduction

1. Step on body band with both feet.
2. Walk laterally for 30 steps, pushing off with lead hip.
3. Return back to start walking laterally in opposite direction.

If you have any questions please email mike at info@inhometrainer.ca
or visit www.inhometrainer.ca

Remember refer a friend and if they join you receive 2 free sessions.

Thanks for your support the greatest compliment we receive is the trust of your referral.

All the best

Mike

2010-05-04T12:01:00.001-07:00

Great website if you are ever looking to play pick up hockey any day of the week..They have been doing this for years and I would highly recommend them

http://www.hockeytoronto.com/

hockey camp

2010-05-04T11:42:00.001-07:00

Here is a great website and pros that helps hockey players...I have personally played with one of the guys and trust me you wanna learn from these guys..Great kid programs as well

http://www.totalhockeyskills.com/index.htm

2010-05-03T11:36:00.000-07:00

The question

Will I get a better workout if I hire a personal trainer?

The answer

In a famous study at Ball State University in Indiana, researchers put two groups of 10 men through identical 12-week strength-training programs. The groups were evenly matched when they started, and they did the same combination of exercises, the same number of times, with the same amount of rest.

At the end of the experiment, one group had gained 32 per cent more upper-body strength and 47 per cent more lower-body strength than the other. No performance-enhancing pills were involved – the only difference was that the more successful group had a personal trainer watching over their workouts.

There are between 10,000 and 15,000 personal trainers in Canada, according to Can-Fit-Pro, an organization of fitness professionals that certifies 8,000 of them. Others are certified by groups such as the Canadian Society for Exercise Physiology and the U.S. National Strength and Conditioning Association.

A good trainer will help you assess your fitness goals, design a safe and effective program to meet those goals and motivate you to put in the necessary work.

But, as the Ball State study shows, there are other, less obvious ingredients that successful trainers provide – and a series of recent studies offer some hints about how we can tap into these benefits.

The crucial difference between the training of the two groups at Ball State was very simple: By the halfway point of the program, the supervised group was choosing to lift heavier weights. Since both groups started with the same motivation level, it was likely the trainer’s presence leading that group to set more ambitious targets.

Other studies have consistently found that, left to their own devices, novice weightlifters tend to work out with weights that are less than 50 per cent of their one-repetition maximum, which is too low to stimulate significant gains in strength and muscle size.

Even more experienced strength trainers often fall into this trap, according to a 2008 study in the Journal of Strength and Conditioning Research.

Researchers at the College of New Jersey found that women used to training alone chose on average to use just 42 per cent of their one-rep max for a 10-repetition set. In contrast, women who had experience with trainers chose weights averaging 51 per cent of their one-rep max.

“Many times, there is initial fear,” says Nicholas Ratamess, the study’s lead author. “We also found that some women who did not have a personal trainer underestimated their own abilities because they did not routinely push themselves too far.”

The latest attempt to address this question comes from researchers at the University of Brasilia in Brazil. They compared two groups of 100 volunteers who undertook a 12-week strength-training program, supervised either by one trainer for every five athletes, or one trainer for every 25 athletes.

The results, which will appear later this year in the Journal of Strength and Conditioning Research, display a familiar pattern. The highly supervised group improved their bench press by 16 per cent, while the less supervised group chose lighter weights and improved by only 10 per cent.

In one sense, this is yet another argument for getting a personal trainer if you can afford one. But the differences here are more subtle, since both groups had access to a trainer who could provide guidance on proper form and choosing appropriate weights. Instead, motivation and the willingness to tackle ambitious goals seem to be the differentiating factors.

As Dr. Ratamess points out, these are the kinds of benefits that an enthusiastic training partner can also provide. For less experienced exercisers, the educational role of the personal trainer takes on greater importance, he says. But beyond that, simply having someone there watching you – whether it’s a personal trainer or a workout partner – seems to confer an additional benefit.

Certainly, he says, “both have advantages compared to training independently.”

This article was published in the Globe and mail May 3/2010

http://www.theglobeandmail.com/life/health/will-i-get-a-better-workout-if-i-hire-a-personal-trainer/article1555090/?cmpid=rss1

Always check out inhometrainer.ca for the latest fitness info

2010-04-22T14:03:00.000-07:00

Hello all

Receive over $120 free of personal training

I am running a referral program up until the end of July 31/2010

Anyone you refer who purchases a package of personal training you automatically get 2 Free 1 hour in home sessions..Value over $120.

Help your friends or loved one's feel great, get in shape and best of all they need no equipment and can do it right from home.

Strength training, core workouts, personalized nutrition, yoga, cardio kick boxing and more

All the best in health

"The highest compliment we receive is
a client's referral to a friend or business
associate. Thank you for your trust."

Mike

IN HOME TRAINER
Phone: 905 Trainer (872 4637)
Toll Free: 1 888 905 Trainer
http://www.inhometrainer.ca
http://inhometrainer.blogspot.com/

Lower Abs right from home

2010-03-19T10:00:00.000-07:00

Knee lift for the lower stomach

Straight leg lift for the lower stomach

Here is another great exercise targeting the lower abs this time. Just simply find a set of stairs in your home (side rails enable you to hold on so you can focus strictly on the lower abs)

PHOTO 1-Bring knees straight up and down. Hold core and lower abs tight. Repeat 15x or more.

PHOTO 2- Lift legs straight out and up. Engage core and lower abs. Lower legs. Repeat 15x or more.

As mentioned these two exercises are great by targeting the lower abs and best of all can be done right from home. Please visit us at www.inhometrainer.ca for more information and remember all of trainers our certified and can help you get the results you desire.

To healthy living

Mike
www.inhometrainer.ca

A great tummy begins here

2010-02-24T12:54:00.000-08:00

Many of you know I am a big fan of the plank as it not only helps strengthen our stomach but our lower back as well. Exceptional core strength protects the lower back by strengthening the rectus abdominis it also helps us with balance.

Try these two versions of the plank to develop that tight tummy we all desire. Good luck as always from inhometrainer.ca

Regular Plank-Hold for 1minute

Plank with a twist-hold for 30 seconds

The importance of protein

2010-02-07T13:13:00.000-08:00

Our bodies need protein because it contains amino acids, a nutrient that provides our bodies with a constant supply of nitrogen and sulphur, necessary for the ongoing growth and repair of all our cells.

Of the 23 amino acids considered biologically important, nine of these are deemed essential–in other words, the human body cannot manufacture them on its own. That’s why we need a constant supply of complete protein from dietary sources such as beef, dairy products, poultry, fish, eggs, and vegetables such as hemp and soy.

Weight Loss

The amount of muscle we carry dictates how many calories we are able to burn each day (referred to as our resting metabolic rate). The problem is, when we eat poorly without incorporating weight-bearing exercise, we often lose muscle mass. This is also one of the primary reasons so many dieters hit a weight loss plateau.

In order to maintain an efficient metabolism, especially while dieting, it is imperative to ensure adequate protein intake, with special emphasis on branched-chain amino acids. Research presented in the Journal of Nutrition in 2003 showed that by adding a daily dose of 125 grams of protein, participants were able to maintain muscle mass while reducing body fat during weight loss over 10 weeks. Protein sources consisted of meat, low-fat milk, or cheese.

Building Muscle

Exercise physiologists have long understood the importance of the branched-chain amino acids when it comes to exercise. Many of these same fitness professionals advise supplementation, both before and after exercise, of the branched-chain amino acids.

Studies indicate that branched-chain amino acids exert their muscle-supporting functions by either stimulating protein synthesis (the manufacturing of new proteins) or by decreasing the breakdown of proteins in muscle tissue. Japanese researchers have discovered that branched-chain amino acid supplementation both before and after exercise can help to reduce exercise-induced muscle damage and support the growth and repair of muscle cells.

Fuel up

Branched-chain amino acids can be found in animal and dairy proteins, with whey proteins containing the highest levels. High-quality whey protein formulas can contain anywhere from 4 to 7 g of branched-chain amino acids per serving. This is an effective dosage according to numerous studies. For best results, try using a high-quality whey protein isolate prior to and upon completion of your exercise routine. Better health and a trim waistline may only be a few shakes away.

From Bodybuilding to Cancer Care

Branched-chain amino acids have been studied for:

* enhancing performance during and recuperation after exercise
* reducing loss of body mass in patients who require bedrest
* enhancing healing time for severe burns
* slowing or preventing cachexia (wasting syndrome) often seen in advanced cancers

Source alive.com
visit inhometrainer.ca for all your nutrition and fitness needs

HAPPY NEW YEAR..

2010-01-04T15:08:00.000-08:00

With the New Year upon us I know many of you will strive to become better physically and make 2010 another healthy and positive year. In Home Trainer and all our staff would like to wish you nothing but success!!!

Here on our blog you can always find great information from the latest nutrition tips to cutting edge exercises used by our pro trainers. We look forward to helping you along the way.

Here is a great exercise targeting the mid section and oh so much more...enjoy

Healthy living

Mike
www.inhometrainer.ca

Stability ball toe tap
(Works the core, chest, shoulders, arms)

Walk out into push-up position keeping both feet on the ball
Engage the core and bring 1 foot to the ground slowly grazing the floor
Return to start position, and repeat with other foot
For increased difficulty add a push up in between

2009-11-23T15:03:00.000-08:00

The Top 8 Ingredients to Avoid on Food Labels

Reading food labels can be confusing and time-consuming. Lists of ingredients often contain convoluted terms you’ve never seen before; so deciding if they’re good for you can be a daunting task.

The easiest way to navigate a food label is to know how to avoid the top health offenders. If you’d rather enjoy your shopping instead of wading through confusing lists, watch out for the following eight ingredients and always avoid them at the grocery store.

Artificial Colourings: Blue 1, Blue 2, Green 3, and Yellow 6 have been linked to cancer and show up in candy, soda pop, baked goods and many other products.

Artificial Sweeteners: Acesulfame-K, aspartame, and saccharine. At the moment surcralose (also known as Splenda) gets a passing grade, but there is still some question about whether it’s truly safe.

Monosodium Glutamate (MSG): A flavour enhancer, MSG is often used to mask a lack of healthy ingredients in a food.

Partially Hydrogenated Oil (Trans Fat): Often found in frozen foods and bakery items, trans fats are more harmful to your heart and blood vessels than saturated fats.

Propyl Galate: A preservative added to meat products, chicken soups, and chewing gum. Studies suggest it is linked to cancer.

Sodium Nitrate, Sodium Nitrite: Nitrites, which also enhance colour and flavour, act as preservatives in many prepared meat products. They are potentially cancer causing.

Sugar: This familiar ingredient can appear on the label as fructose, corn syrup, glucose, and high-fructose corn syrup. Sugar has made its way into a huge range of products and is currently the number one culprit in the obesity epidemic.

Salt: Added in generous amounts to foods such as potato chips, soups, and crackers, salt adds flavour and acts as a preservative. High salt diets have been linked to high blood pressure and a greater risk of a heart attack.

more info visit http://www.inhometrainer.ca

Source: alive #September 08 Newsletter

Lift Weight to Lose Weight!

2009-11-04T14:22:00.000-08:00

The human body is designed to store fat–a great deal of it, in fact. But if we continue to subject it to extra calories, highly processed carbohydrates, little rest, high stress and chronic inactivity, we will continue to expand our fat cells at unprecedented rates.

The truth is, the majority of overweight people are also suffering from a modern day disorder called hypokinesis. Hypokinesis is really just a fancy term for too little bodily movement. Let’s face it, too many of us just like to sit around on our ever-expanding bottoms and complain about our weight woes.

The problem with fad weight loss programs is that they are designed to help you experience various amounts of “weight loss” in short periods of time. Research shows that for every pound of fat you lose on these miracle diets, you also lose a pound of muscle tissue. And muscle tissue is the most metabolically active tissue you own–lose even a pound of it, and you lose the ability to burn extra calories.

This is why weight training is the most important form of exercise you can perform. Proper weight training ensures that you at least retain muscle tissue as you embark on a fat-loss regimen. Think of this as your life-long insurance policy for continual fat loss. Why do you think men are always more successful at weight loss than women (even though women try so much harder)? Men carry on average approximately 40 pounds more muscle on their frames–which allots them an extra 30 percent ability to burn calories.

Following six simple steps to weight training success:

1. Warm up

A cold muscle is an inactivated muscle. Always take 10 to 15 minutes to warm up the body by walking on a treadmill or peddling on a stationary bike.

2. Drink plenty of water

Water is essential to the metabolism of body fat as well as the building of metabolically active muscle tissue. Drink six ounces of water for every 15 minutes of activity.

3. Focus on technique

Technique is everything, especially when you’re lifting weights. If you want to see results fast, pay close attention to the way you perform your exercises. Your success depends greatly on the tempo of the exercises. Slow down to control the rate at which you perform each exercise–don’t let the weight control you!

4. Don’t over train

No matter what you have heard in the past, you do not need to spend hours working out to see results. Forty-five minutes each session is enough.

5. Cool down

Take about 10 minutes at the end of the routine to cool down properly. When stretching, make sure you move into the stretch slowly, breathing deeply the entire time. Hold the stretch for at least 10 to 30 seconds and then slowly come back to the starting position.

6. Mix it up

Change your routine often–your muscles adapt rapidly to an exercise program. To see continual results, change your routine approximately every 6 to 8 weeks.

Need more help? Let a certified professional design and implement the right program fro you.

visit http://www.inhometrainer.ca

This article is courtesy of alive.com

SALT Use with Caution

2009-10-15T21:24:00.000-07:00

Salt

There's a place for salt in a healthy eating plan, but most of us consume two or even three times the recommended amount, often without even realizing it. We need small amounts of salt for healthy functioning, such as maintaining a proper fluid balance in the body.

The Heart and Stroke Foundation suggests that Canadians use no more than 1 tsp (5 mL) of salt a day (2,300 mg), whether it comes from the salt you shake on your food or the salt in processed and packaged foods.

The blood pressure connection

About one-third of people are sensitive to the sodium component of salt. This means that excess dietary salt can increase the amount of blood in the arteries, raising blood pressure and increasing the risk of heart disease and stroke.

If you can lower your intake little by little each day, you can reduce blood pressure. Because our diets are generally so high in salt, everybody – even those with normal blood pressure – can benefit from reducing salt intake.

Foods with high salt content

About 80% of the salt we consume comes from processed foods, including fast foods, prepared meals, processed meats such as hot dogs and lunch meats, canned soups, bottled dressings, packaged sauces, condiments such as ketchup and pickles, and salty snacks like potato chips.

Steps you can take to lower salt intake

Check the Nutrition Facts table on food products for sodium or salt. If the daily value of sodium listed in the table is 10% or less, the product is considered low in salt.

To help reduce added, unnecessary salt:

Cut down on prepared and processed foods.
Eat more fresh vegetables and fruit.
Reduce the amount of salt you add while cooking, baking or at the table.
Experiment with other seasonings, such as garlic, lemon juice and fresh or dried herbs.
Avoid using commercially softened water for drinking or cooking.
Look for the Health Check™ symbol on foods. Health Check is the Heart and Stroke Foundation's food information program, based on Canada's Food Guide.

For more info as always visit us at www.inhometrainer.ca

Info is from heartandstroke.ca

Activity boosts weight loss

2009-09-29T21:19:00.000-07:00

Activity boosts weight loss

Losing weight can improve your health in many ways. But what most people don’t realize is that you don’t have to lose that much to derive immediate health benefits. In fact, just losing 10% of your body weight, for example, can give you more energy and help you sleep better. It can also reduce your risks for heart disease and stroke by lowering your blood pressure and cholesterol.

The best way to go about losing weight is to do eat fewer unhealthy foods, watch portion sizes, and do more physical activity. For example, if you walk briskly for 30 minutes, you can burn about 150 calories. And if you skip your daily apple fritter, you can cut out 350 calories. Total calories saved in one day: a whopping 500! If one pound is equal to 3,500 calories, you could potentially lose a pound in one week. See how it works?

Physical activity can help you control your weight by using excess calories that would otherwise be stored as fat. Balancing the calories you eat with the calories you use through physical activity will help you reach and maintain a healthy weight. Physical activity includes walking, running, basketball, or other sports as well as yard work or walking the dog. If you have been inactive for a while, start slowly and work up to 30 minutes a day at a pace that is comfortable for you. If you are unable to be active for 30 minutes at a time, accumulate activity over the course of the day in 10- to 15-minute bursts.

Strength training will also help you burn extra calories and build strong muscles, bones, and joints. Experts recommend strength training two to three days each week, with one full day of rest between activities to allow your muscles to recover. If you are new to strength training, or physical activity in general, consider hiring a certified personal trainer who can plan an individualized program to help you work out safely and effectively.

Now that you are ready to get your body moving, consider what you’re eating. Make small changes and make smarter food choices. Be careful not to increase the amount of calories you eat in a day. If you are new to physical activity, fight the urge to eat more food after being active. Think ahead. Prepare a small snack for after your activity session. Great snack choices include: apples, banana, yogurt, almonds or whole-grain crackers with peanut butter.

Click on the link below for more from the Heart and Stroke foundation of Canada.

http://www.heartandstroke.on.ca/site/apps/nlnet/content2.aspx?c=pvI3IeNWJwE&b=4841145&ct=7306567&src=home

Pop/diet pop and zero calorie soda can be devastating to your overall health

2009-09-21T20:19:00.000-07:00

Why is soda pop so bad for bad us? As a trainer and follower on the subject I cant stress enough to all our In Home Trainer clients just cut it out. More and more research is done every year on the detrimental effects to our body, when consuming these artificially sweetened drinks. If the bulging waist line associated with consuming these drinks is not enough to get you to stop please read below.

Artificial sweeteners are marketed with the promise of weight control, and the vast majority of people who consume them do so to either lose or avoid gaining weight. Folks, this is a fraud of gigantic proportions.

From 1960 to l976, there was virtually no change in the number of Americans who were overweight: roughly 24 percent of the population. However, from the mid l980s to the present, this number has more than doubled to 54 percent! this coincides with the massive infusion of noncaloric chemical sweeteners and sugar-free "diet" foods that are eaten by close to three-quarters of the adult population.

Although several factors contribute to these alarming statistics, I am convinced that our blind acceptance of the most popular of these artificial sweeteners, aspartame (NutraSweet, Equal, Spoonful), plays a significant role in our current weight problems. Far from helping us lose weight, aspartame has been proven to increase appetite, especially cravings for sweets. Imagine "diet" products that help you pack on extra pounds! And aspartame’s downside doesn’t end with weight gain: This sweetener is associated with multiple health problems………….you can find more on this subject by clicking on the link below
http://www.rense.com/politics6/lwodown.htm

Boot Camp! Welcome

2009-09-12T12:18:00.000-07:00

Great meeting with you ladies last week! Boot Camp will officially kick off this Tuesday Sept 15/09 with Marilia at 645pm and second class at 8pm.

If there are any more interested please bring them out. We still have room for both classes.

I encourage you all to post any questions/comments on this wall and one of us will get back to you as soon as possible.

Hopefully this will be a fun and enjoyable experience for all...Let's get ready to Sweat

Healthy Living

Mike

Lose Fat With Green Tea

2009-09-10T10:04:00.000-07:00

No other drink has as much fat-burning cred as Green tea does.

Here are just some of the benefits.

Boost your Metabolism!
Blast Belly Fat!
Prevent Heart Disease!
Strong Bones!
Better insulin Control!

Also green tea is loaded with a ton of antioxidants. So drink up.

Blast your arms from home!

2009-08-24T19:54:00.000-07:00

The arm Blaster!

Tricep dips..targets the back of the arms (the salt and pepper shakers)

Step1: sitting on the second last step of your stairs..(If you have no stairs a chair pushed up against a wall is fine) you are going to walk yourself out with your knees still bent, keeping your hands shoulder width apart firmly planted on the stairs..

Step 2: drop your butt down while bending at the elbows

Step 3: return back to starting position yours arms should be straight

Tips. Keep your elbows pointing forward as much as possible, if this bothers your wrists, try holding a pair of dumbbells

Do this 10x, for 4 sets

inhometrainer.ca

Welcome

2009-08-24T19:26:00.000-07:00

Hello online fitness world

This is my first ever blog in an attempt to share what i know about the amazing ways to get in shape from home. Over the next several days/months i will share with you some of the best cutting edge exercises that you can do from home without any equipment. You will also find great nutrition tips that all personal trainers adhere to. So please enjoy and welcome

Mike
Pro fitness trainer

http://www.inhometrainer.ca