Tagged as: Fitness Goals

Can Hiring a Personal Trainer (really) Help Me?

The short answer is ABSOLUTELY!! Most people think that by exercising alone or joining their local health and fitness club that they are on the road to healthful success and for the most part this is an excellent lifestyle choice, however it does not guarantee you anything. Hiring a personal trainer means both a financial commitment and a time commitment to your health and fitness goals, even a few sessions with a (good) personal trainer can be worthwhile in giving you the direction you may need,  it can also give you the knowledge and different points of view from a trained professional.

Being in the industry the number one issue I hear from our clients is their lack of motivation and being unable to stick (consistently) with an exercise routine. This is why people hire a personal trainer – motivation and accountability!  A personal trainer can help you come up with the right workout routine to meet your fitness goals. It does not matter about your gender, age or fitness level whether your goal is losing a few pounds, toning up, or flattening your stomach (for swimsuit season)!A personal trainer can help accelerate you in reaching your health and fitness goals!

How can a Personal Trainer Help Me Achieve My Goals?

A personal trainer can help you achieve your fitness goals in a number of ways, however the two most important being:

  • Getting started. The most important part of any good exercise routine is knowing what to do! A personal trainer can help guide you down the path to fitness by creating a specific exercise routine based on your (realistic) fitness goals and time frames.
  • Learning  proper technique and form. The bottom line here is if you’re not doing exercises the right way, using the wrong weight or the wrong machines can lead to a slew of injuries and can sideline you. By doing them the right way, you’re staying safe, within your limits and also getting the maximum benefit from your workout and keeping you on track – not off track.

Finding the Best Trainer for Me!

  • Try out a trainer. If you’re a member of a gym, ask for a list of trainers and what their background is ask what is their education and experiences, and then watch them. Or buy one session or a consult and get a feel for their personality, skills and how they train, maybe see if they  gel with your personality and if you can see yourself working with them.
  • Look for qualifications and style. You would never hire a doctor that is still practicing so why would you hire or trust a personal trainer that is not yet certified? You want a personal trainer who is educated and certified by a reputable organization, such as the BCRPA,  Can-Fit Pro or even ACE (American Council on Exercise). As well I mentioned earlier you really want to make sure that the trainer is a good fit for your personality and your workout style.
  • Search online or ask Friends. We live in a world that anything can be accessed by our fingertips through the web. Many companies, clubs or organizations that certify personal trainers have web sites that allow you to search for such a trainer in your area. This may be a good place to start if you don’t belong to a gym. As well referrals from friends speak volumes both positively and negatively. If a good friend of yours has had a good experience with a trainer than you are more likely give them a try, however if your friend(s)  have had a negative experience with a trainer and the trainer never met their expectations ex: maybe the trainer was  always for their appt. or talking on the phone while training them – keep looking!
  • Ask yourself how well they teach. A personal trainer should do more than just give you an exercise routine to do, they should be teaching you the proper way to do these exercises. One-on-one personal training should be all about you, you are paying for it so it needs to be all about you and not about them and their issues.

Personal training is a financial commitment whether it’s for a month or two or even longer. Prices vary depending on a number of factors: area you are living in (may be more in the city then in the burbs), experience of the trainer and how long they have been training, the amount of sessions or package purchased. On top of your basic gym membership, an hour of personal training can run anywhere from $50 to $150 per session. On average, expect to pay around $60/hr of one-on-one personal training with an experienced personal trainer.

If you feel after reading this that hiring a personal trainer is something that you would like to do and you feel that you would benefit from the services of a trained professional, Dynamic Health and Fitness has an experienced group of trainers waiting to help you. We have a great Spring promotional starter package on now that caters to all fitness levels and age groups, so if you feel that your worth it – give us a call today and start getting the most out of your time and workouts!

 

 

Can Weight Training Help with Osteoporosis?

Question:
One of the more popular questions we get get from women is how to retain muscle and or bone mass as they are worried about osteoporosis as they age. Can weight training help with this?
Answer:
The short answer is yes! Weight training is the most effective way to help prevent this. Weight training or weight bearing exercises helps in development of greater bone and or muscle mass which has lasting effects on the lives of pre-menopausal, post-menopausal, and older women. In pre-menopausal women, developing greater peak bone mass as a young adult provides more time before the bones could begin to fracture and deteriorate.
When a women goes through menopause this signifies the decrease of estrogen production and is associated with bone loss (osteoporosis). The most common interventions for preventing and treating osteoporosis can include calcium supplementation, however exercise (weight training or weight bearing exercises) is the most effective way to keep Osteoporosis at bay! There are several studies on weight training that have found regular physical activity with weight bearing exercises that can help increase and more so maintain bone density. After the age of 35, women tend to start losing bone density which mostly has been attributed to inactivity and lack of weight training. The most effective way for women to prevent osteoporosis and try to obtain peak bone mass and retain the muscle or bone mass is to start a resistance-training regimen early and continue it throughout life. After all fitness is not something you do for a week or a couple months and think everything is fine and will be fine, it’s a lifestyle something you should embrace.  At Dynamic Health and Fitness we have a great personal training department with friendly and knowledgeable trainers that can help you reach your maximum potential and health and fitness goals – live life to the fullest!

How Hard Should You Work Out?

Around this time of year we see a large influx of members and a very common question I get asked is “how hard should I work out?”
Now like in most things, the effort you put in will reflect in the goals you achieve, but we need to be very cautious, as if we do too much too soon we can really injure ourselves. Statistically speaking January is the highest time for heart attacks in males in north America, this in part is due to the classic get in shape new year’s resolution. Classic “man syndrome” helps too when you look at a sedentary 45 year old male who decides to start running in January but thinks he’s still that 18 year old track star. Add to that the cold weather, which will restrict blood flow and hamper the lungs capacity you’re asking for trouble. That’s the worst case scenario folks. I’m not trying to put you off I’m just giving you some facts. So let’s look at how to approach this safely. I would strongly recommend a check up with your doctor if you’ve been out of the fitness game for a while.
For this we use an RPE scale (Rating of Perceived Exertion). There are a couple of different scales to use but the most simple and more common is the 10 point scale. This method is you gauging your exercise input and rating you exertion. Generally this is used more for cardio but it can be transferred to other types of training. The trick with this is where, which number should you aim to be at? And my professional answer is it’s impossible to say as there are too many variables. Please make note that the recommendations may not be for you, for example it can depend on your age, size, heart condition, blood pressure, your specific goals, lifestyle etc.
1: A walk in the park (literally at a slow pace with no hills)
2: Fast walking
3: Gentle jog or walking up a steep hill
4: Running a short distance for the bus
5: Sweating just a little, taking deeper breathes
6: challenge but manageable, getting warm
7: Tough
8: Very challenging
9: Extremely difficult
10: Absolute maximum
Now you may realize that with this scale it’s very individual as a walk in the park may be tiresome for some people. As an example I ask my clients to aim for a 5-7 on the RPE scale. Keep in mind I know my clients and have done a full health screen first. If you have any concerns or questions about this or any other health and fitness matters please ask me or any of the trainers at Dynamic and we’d be happy to help. We look forward to seeing you in the gym soon.

The Top 10 Fitness Trends of 2016

1. Wearable technology: Introduced just a few years ago, wearable technology includes fitness trackers, smart watches, heart rate monitors, and GPS tracking devices. Examples include fitness and activity trackers like those from Misfit, Garmin, Jawbone, and Fitbit.

2. Body weight training: Typical body weight training programs use minimal equipment, which makes it a very inexpensive way to exercise effectively. Most people think of body weight training as being limited to push-ups and pull-ups, but it can be much more than that. Body weight training is a trend to watch for the future.

3. High-intensity interval training (HIIT): High-intensity interval training typically involves short bursts of high-intensity exercise followed by a short period of rest or recovery and typically lasts 30-60minutes to perform.) Despite the warnings by some health and fitness professionals of potentially increased injury rates using high-intensity interval training, this form of exercise remains popular in gyms all over the world.

4. Strength training: Strength training remains popular in all sectors of the health and fitness industry and for many different kinds of clients.  Today, however, there are many other individuals (men and women, young and old, children, and patients with a stable chronic disease) whose main focus is on using weight training to improve or maintain strength.

5. Educated, certified, and experienced fitness professionals: This is a trend that continues now that there are accreditations offered by national third-party accrediting organizations for health and fitness and clinical exercise program professional. As the economy continues to grow and as the market for fitness professionals becomes even more crowded and more competitive, interest in some degree of regulation either from within the industry or from external sources (i.e., government) seems to be expanding.

6. Personal training: As more professional personal trainers are educated and become certified (see trend no. 5), they are increasingly more accessible in all sectors of the health and fitness industry. Personal training has been in a top 10 trend for the past 9 years and will continue to be a vital part of the health and fitness industry.

7. Functional fitness: Replicating actual physical activities someone might do as a function of his or her daily routine, functional fitness is defined as using strength training to improve balance, coordination, force, power, and endurance to enhance someone’s ability to perform activities of daily living.

8. Fitness programs for older adults: The highly active older adult (the athletic old) can be targeted by commercial and community-based organizations to participate in more rigorous exercise programs including strength training and team sports. The “baby boom generation” is now aging into retirement, and because they may have more discretionary money than their younger counterparts, fitness clubs should capitalize on this exponentially growing market. Fitness programs for older adults will remain a strong trend for 2016.

9. Exercise and weight loss: The combination of exercise and weight loss is a trend toward incorporating weight loss programs that emphasize caloric restriction with a sensible exercise program.The combination of exercise and diet is essential for weight loss maintenance and can improve compliance to caloric restriction diets and in particular weight loss programs. Most of the well-publicized diet plans integrate exercise in addition to the daily routine of providing prepared meals to their clients.

10. Yoga: Yoga comes in a variety of forms, including Power Yoga, Yogalates, and Bikram Yoga (the one done in hot and humid environments)Instructional tapes and books are abundant, as are the growing numbers of certifications for the many yoga formats. Yoga seems to reinvent and refresh itself every year, making it a more attractive form of exercise.

 

 

Q: How do I stay on track with my fitness goals I set in the New Year?

A:That is a great question that I get asked this time every year
from my clients and members alike.
Here are my top 5 tips to staying on track in the New Year’s:

1) Don’t wait until 2016 – start right now, a good plan start’s today not tomorrow!
With that busy Christmas/New Years schedule (eating & drinking).
Get a jump on that “filling time” of year and make it easier
to hold yourself accountable during the holiday period.

2) Write your goals down:
Why are you doing this? that’s a question
I ask all my clients, not just what are you goals but what are your
reasons for these particular goals.
Be honest and attach some emotion to your goals, it will mean
more to you if you do.
3) Tell social media:
Everyone loves Facebook, Twitter, Instagram
and Snapchat, let them know all about your goals. It will be harder
to break the habit when you know friends will be asking you
about you progress. Do a weekly or even daily post, even try
adding some pictures.

4) Give it time:
We’ve all heard the Saying “Rome wasn’t built in a day” that
goes for your goals too. I see a lot of people give up way to
soon because they didn’t see results right away. I’ve got news for you
it takes time and hard work, you didn’t get where you are
right now over night nor will you fulfill your desired goals
after 1 week in the gym. Stick with it and you will start to
see results. One step at a time!

5) Make it your new life:
I mean this should be part of a lifestyle change, although
we set short term realistic goals you should also
consider the future too. Once you reach your goals set new ones
play a sport, run a marathon, climb a mountain. The sky’s the limit!

As always the staff at Dynamic Fitness and myself are happy
to help you get started and reach your goals. Seriously consider a consultation or
booking some personal training to add solid structure, safety,
guidance and fun to your gym experience.

Be awesome and all the best now and into 2016!
Luke Ramnath and the Dynamic Health & Fitness Team

Staying on Track

ASK AN EXPERT: Dynamic Health and Fitness
Q.How do I stay on track through the spring and into the summer?
A. You can smell the barbecue, NHL playoffs have started, and your glued to your seat, refreshments are calling your name on the patios. It would be so easy just to put off that workout!
But take a moment and reflect how hard you’ve worked over the last six or seven months. Is it worth it to “take some time off?” Maybe not, if you are feeling a bit lazy, low and out of shape. With summer officially around the corner, we need to plan ahead and stay on track.
CONSISTENCY IS KEY. Don’t skip your workout just because it’s warm and sunny out — work it in with your other activities. If you’re an early riser, you can enjoy leisurely evenings on the patio because you got up early and worked out (don’t forget — Dynamic Health and Fitness is open at 5:30 a.m. on weekdays and 7:30 a.m. on weekends).
SPICE UP YOUR ROUTINE. The workout that challenged and shaped you last fall and into the winter may need a refresh. Ask any of us trainers to help you shake things up with a spring refresher that gives you results and the drive to stick to it.
MAKE A GOAL FOR YOURSELF. Sign up for a 10k fundraising walk, a 5k or 10k running race, an adventure race (Tough Mudder, Spartan) When we have a goal for our training, it makes hitting the Club easier. We can direct all our effort toward a tangible payoff — like your best time ever in your favorite challenge.
TAKE IT OUTSIDE. PLAY! Get out there, go for a run, play Frisbee, climb the Chief or do some push-ups in the park. When the weather’s this good, bi-weekly outdoor workouts and activities are the perfect complements to your indoor workouts at the Club.
So, in a nutshell, here’s how you make working out a fun habit in the spring/ summer — plan ahead, just do it, set some goals, take it outside and take time to relax and enjoy the sunny warmer weather — you will have earned it!

New Years Resolutions

ASK AN EXPERT:
Dynamic Health and Fitness
Q. Help! My new year’s resolution
to get trim and fit is about to crash and burn! The first couple of months of 2015 are almost over and everything’s going wrong — I’ve lost my motivation, the diet’s gone out the window and I didn’t hit the gym nearly as often as I planned. I’m ready to give up.
A. I feel for you — you’re in a tough place right now. But take heart — I have some ideas for you to get re-inspired and back on track:
INVOLVE A FRIEND: You probably know someone who’s struggling just like you. Ask around at the office, Facebook your friends or chat with a neighbour. I bet you’ll find a few takers for a friendly and motivating competition to get fit through diet and exercise. The bonus — you’ll achieve a more efficient and rewarding workout.
WRITE DOWN YOUR GOALS: Whether your goal is to lose that last ten pounds, tone up, increase muscle, run 5K or simply gain more energy,
WRITE IT DOWN. Stick that goal on your fridge or by your bedside table. Look at it everyday to remind you why you embarked on this journey. A bit of ‘external accountability’ never hurts either — tell your friends, family and partner about your goals as well. They’ll provide moral support, encouragement and compliments.
GIVE IT TIME: It’s only been a month since New Year’s. It took a while for you to gain the weight and/or lose your ideal fitness level — and it will take some time to reach your goal. In the meantime, don’t be distracted by the claims of rapid weight loss and toning programs. They’re not realistic and the results don’t last. Losing up to two pounds per week is achievable and safe. Find activities that you can incorporate into your routine. Before you know it, you’ll be losing inches and gaining definition in all the right places! Should you slip and eat that calorie-busting brownie, shake it off and hit the reset button.
GET A TRAINER: The trainers at Dynamic Health and Fitness have dealt with all different shapes, sizes and age groups and fitness goals — as well as the challenges to achieve them. It’s both their job and pleasure to keep you positive, motivated and supported as you achieve real, sustainable results. You’ll learn a lot and you’ll have fun too.
You can reach your goal. Try these tips, keep up the good work and remember that tried and true maxim: Today is the first day of the rest of your life. Let’s get started.