Tagged as: health and fitness New Westminster

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!



Dumbbells Are a Girl’s Best Friend?

Some women tend to stick to a particular fitness routine that usually does not include lifting weights like dumbbells or kettlebells. Why? There is a perception one may become “big and bulky” or resemble The Hulk. This is not necessarily the case; in fact, women lack a certain balance of hormones, testosterone and growth hormones, to put on muscle mass the way men do. By differing in hormone levels, women are naturally more lean and feminine.

It would take a long-term commitment while consistently pushing yourself to do more than recreational workouts. In addition, it’s also going to take a big nutrition push.

Maintaining a fit and strong body allows your muscles to better support you throughout the day. Muscle mass helps you prevent and avoid serious back pain, have stronger bones, and improve your posture, balance and coordination. Lifting weights has several advantages to your overall body health and strength. In this post I’ll explain why all women should seriously adopt weightlifting into their fitness routines.

You Should Use Dumbbells Because:

It Burns Calories…Fast.

Lifting high level of weight can burn up to 500 calories an hour. Additionally, this also raises your metabolism for several hours after your workout. Many see the best results when they work-out a variety of muscles and minimize their rest time between sets. Ultimately, what you eat is the most important thing when it comes to weight loss. Weight training when paired with a healthy diet is the most effective method for dropping pounds.

Many people are looking for new equipment that takes up less space but has all the benefits of a traditional dumbbell. If you live in a small apartment or simply just don’t have the space, a few pairs of dumbbells are a space-saver that can be stored under the bed, or in the closet.

 Gain Muscle…Ditch the Bulk

In many cases, weightlifting does not cause a woman to “get bulky”. In fact, it allows them to tone their body by becoming leaner. The muscles you workout have stronger and thicker fibers. What does that mean? It means it enhances performance in endurance sports such as rowing, cycling, or running.

Steve Commando explains the importance of muscles in the blog post “Why Women Should Lift Weights.” While explaining why muscle is functional he explains “Got kids? Then, chances are, you’ve had to do your fair share of lifting, carrying and squatting. Ever moved house[s]? How did it feel to move the TV or big cumbersome pieces of furniture? Do you buckle under the weight of the weekly groceries?” I feel this is a perfect explanation of how often women rely on our muscles to conduct daily routines. By focusing on improving muscle strength, you can make daily challenges easier.

Prevent Injuries

Protect your bones and prevent injuries as you age by weightlifting. Starting with dumbbells is a perfect way to slowly increasing strength and allowing you move forward. Today, more women are at risk of developing Osteoarthritis (OA) making it important that women incorporate strength training into their fitness routines. According to the Arthritis Foundation, “Studies show that weakness of the muscles surrounding the knee is associated with OA, especially in women, and makes the pain and stiffness worse after onset. Strengthening exercises for thigh muscles are important in reducing the risk.” Maintaining strong muscles through weight training can also potentially decrease your chances of certain diseases. These diseases may include:

  • Diabetes
  • Osteoporosis
  • Obesity
  • Depression
  • Heart Disease

Strength training such as lifting dumbbells is important for cardiac health because heart disease risk is lower when the body is leaner. Many people feel self-confident as a result from their efforts. Some believe this plays a significant role in reducing symptoms of depression which has a strong impact on their overall quality of life. According to the Arthritis Foundation, “One 12-month study conducted on postmenopausal women at Tufts University demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training. The control group had losses in bone, strength, and balance. Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures.” Researchers have found that diabetes is also the leading cause of blindness in older adults. Lifting weights and strength training is found to have dramatically improved glucose control in a way that is comparable to taking diabetes medication.

Improves Posture & Coordination

Many people feel they have no real control over their posture and are unsure of how to correct years of neglect. Your posture comes from a variety of muscles surrounding your spine and strength of your mid-line. Many women focus on their efforts on their stomach area. Perhaps you want to be “bikini ready,” but in order to achieve a neutral spine and good posture, it’s important to develop all of these areas equally.

It’s a fact that as people age, bones become relatively fragile. Having poor balance and could contribute to fractures or broken bones. A seemingly minor fall can actually become severe. These fractures can result in disability and, in some cases, can be fatal. According to the Arthritis Foundation, “Strengthening exercises, when done properly and through the full range of motion, increase a person’s flexibility and balance, which decrease the likelihood and severity of falls. One study in New Zealand conducted with women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training.” Fitness Town carries a large variety of equipment designed for specific injuries and rehabilitation.

Weight Management & Sleep Improvement

Weight lifting can be considered as crucial to weight control; because individuals who have
more muscle mass have a higher metabolic rate. The higher the metabolism rate, the faster your body’s muscle tissues will consume calories.

Alternatively, people who exercise regularly are more likely to increase their sleep quality. You may find yourself falling asleep more quickly, sleeping deeply, awaken less often, and sleeping longer.

Too many women leave weight lifting to the boys; yet, it’s exactly what they should be doing. Let’s face it, strength is the new sexy for your body’s appearance and overall health. So get out your dusty dumbbells you have kicking around or find more options to mix up your weekly workouts to boost your health, trim down and firm up without the bulk.

Author: Marissa Jesko

Marissa Jesko is currently the marketing assistant for Fitness Town based in British Columbia and we thank Marissa for her contribution to our blog!


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

Burning Calories (or fat) to Lose Weight?

ASK AN EXPERT: Dynamic Health and Fitness
Q. How many calories do I need to burn to lose weight?
A. A pound of body fat equates to approximately 3,500 calories. If you burn 500 calories more than you eat each day, you will achieve a calorie deficit of 3,500 calories (or one pound of fat) over the period of a week.
So how do you burn that 500 calories per day? Let’s use ‘Bob’ as an example. Bob wants to get fit and trim. He’s tracked his food intake for a couple of weeks to figure out his average daily caloric intake (DCI) which is 2,500 calories per day. If Bob wants to achieve a calorie deficit of 3,500 calories per week, he can choose from three options:
1.  Reduce daily calorie in-take — Bob can reduce his DCI by 500 calories through simple steps like reducing his portion sizes — especially on servings of processed foods or foods containing saturated fats — and by skipping desserts like a 320-calorie slice of chocolate fudge cake! Health Canada’s food guide is a great resource for planning balanced, satisfying meals.
2.  Exercise — Generally speaking, it takes about one hour of moderate to high intensity exercise to burn 500 calories. Bob could jump on the elliptical, jog, walk the dog at a very brisk pace and/or work out using resistance training for an hour a day.
3.  Combined approach of diet and exercise — to achieve a daily calorie deficit of 500 calories, Bob can reduce his DCI by 250 calories/day and burn another 250 calories by add-ing 30 minutes of moderate to high intensity exercise to his daily routine. One thing to remember is 5lbs of muscle is leaner then 5lbs of fat so in Bob’s quest to become fit and trim, his goal should not be to lose weight — rather, he should focus on losing body fat!

Resistence Exercises

ASK AN EXPERT: Dynamic Health and Fitness
Q. What resistance exercises are most effective if I want to lose weight?
A. Your best bets for weight loss are compound exercises that simultaneously work more than one group of muscles (functional training) and more than one joint at a time. Don’t waste your time with biceps curls or seated calf raises (isolated exercises)working the larger muscles in your body will burn more calories. Try walking lunges and dumbbell squats to work most of your lower body and seated rowing or dumbbell chest presses even push-ups for your upper body.
If you’re ready for an even bigger challenge, try some full body exercises like Burpees and Daisy Chains — but be advised — while these exercises are great calorie and fat burners, they’re not for beginners. You can work your way up to them.