How to build your own workout routines (great article with videos)

Here’s a great blog post with exercises specific to the gym, but also includes a video for single leg exercises that can be done at home:

Single leg resistance exercises are a great way to improve leg strength without having to continually load your spine, as with squats. They are also really useful if you can’t make it to the gym.

How to Build Your Own Workout Routines – Advice from a Two-time Olympian

Full article

Interested in a personalized at-home fitness program?

Contact HomeBodyFit today!

 

Weight management hack! Sometimes 10 minutes is all you need…

We’ve all been there. We start the new year with great intentions. We aim to eat better, exercise more and lose a few pounds. But let’s face it, some days are easier than others; and on the hard days, we feel the need to reach for our favourite “feel-good” snack and skip our scheduled workout altogether.

It is on these days that having an at-home personal trainer is most effective.

The 10 minute hack:

The next time you feel the urge to give in to a counterproductive craving and deferring your much needed workout, go on auto-pilot, put on your workout gear, open the door to your trainer and say, “I’ll workout for 10 minutes and that’s it.” (As your trainer, that’s all I need to do my part.)

So what happens after 10 minutes?

After 10 minutes, your endorphins have started to flow and your stress level is decreased. You start feeling good and wanting more; and instead of sluggish and guilty, you’ll feel proud and refreshed post-workout.

As an at-home personal trainer, it’s my job to help reset your energy level and bring a unique and invigorating workout that  inspires and offsets any chance of boredom for my clients.

So the next time you feel like giving in to a bag of chips and forgoing your scheduled workout, say to yourself, “Just 10 minutes,…and that’s it!”

Questions about at-home personal training in Burlington and the surrounding area?
Contact HomeBodyFit today!

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

I say Tabata, you say 15 calories per minute

Tabata push ups
Tabata push-ups are one of my favourite circuits

My clients know me well enough to expect Tabata circuits to be a regular part of thier at-home training sessions. Why do I love this four-minute, high-intensity approach? Because Tabata circuits torch calories, facilitate weight loss and challenge everyone, from beginners to pros.

Simply put, high intensity equals results. So even if you work out for less time, as long as you give it your all between rests, you will burn an average of 15 calories per minute.

What is a Tabata circuit?
Alternate between 20 seconds of high-intensity exercise (e.g. burpees) and 10 seconds of rest for a total of 4 minutes. Allow for at least one full minute of rest between circuits.

What keeps it interesting is you can switch between exercises (for example, alternate burpees and Russian twists). As long as you work hard (and take full advantage of your rests), these circuits will elicit results.

Learn more about Matt Johnson and HomeBodyFit At-Home Personal, Couples and Group Training

 

Need a plateau buster? Men and women: Increase your weight!

Men and women lifting hand weights
Contrary to popular belief, adding a couple of extra pounds on your hands weight won’t lead you to bulk up

Have you noticed that the hand weights that used to challenge you and leave you pleasantly sore after a session are feeling a little underwhelming? If yes, it may be time to increase your weight.

Different goals for men and women
My male clients, for the most part, greet this suggestion with open arms. Women on the otherhand are often uneasy with the suggestion of lifting more weight, suspicious that it will cause them to bulk up.

To these clients (and women alike), let me assure you that a couple of extra pounds on your hand weights will only help you with toning and increasing muscle definition (not bulk), which helps one burn more calories at rest (and lead to weight loss and a more toned and athletic body).

What if I do want to bulk up?
If your goal it to increase muscle mass, this can be done…and it is a purposeful program (coupled with a meal plan that increases caloric intake substatially). Before I embark on any at-home program with a client, we discuss your goals and any initial questions (and any that come up along the way).

If you answer yes to any of the following, it may be time to talk to your trainer about increasing your hand weights:

  • Your progress plateaued
  • You have never increased your hand weight
  • Your weights are no longer a challenge to lift
  • You can do endless reps

Interested in at-home training and meal plans, contact HomeBodyFit to achieve your fitness goals!

 

 

The post-workout snack answer

Chocolate Milk post-workout snack
Is chocolate milk the best post-workout snack?

After each session with my clients, I always recommend a post-workout snack with protein (to assist with muscle recovery). There has been a lot of talk lately about chocolate milk being a good choice. I personally think chocolate milk is too high in sugar, but it’s certainly better than nothing. The Toronto Star published their answer to this question, which offers a better alternative (and recipe similar to mine: See recipe)

Here’s a link to The Star piece: Read here

Learn more about At-Home Fitness Training and meal plans

HomeBodyFit’s Top Ten Ways to Sabotage your Fitness Goals

not enough sleep

I am a big believer in moderation. I am continually guiding my clients towards a happy balance, which includes avoiding UNDER-training as well as OVER-training.  But in addition to finding the optimal fitness routine and schedule, one must also get enough sleep, eat the right foods (at the right time), etc. If you’re feeling that you are not getting the results you desire, perhaps you are sabotaging your “happy balance” with these common mistakes.

To help, here are my “Top Ten Ways to Sabotage your Fitness Goals”.

1. UNDER-training Aim for three one-hour sessions a week. Anything less and you will not get sufficient results.

2. OVER-training – Your muscles need time to recover after a vigorous workout. It is during this time of recovery that your muscles are growing stronger.

3. Eating too many processed foods – Feed your body whole foods as much as possible. They have the most nutrition, which is what your body needs to fuel those intense workouts and repair muscles.

4. Not eating enough protein – I’ve said it once and I’ll say it again, your body needs protein to recover and build muscle. The amount depends on your weight and the intensity of your program. And don’t forget to have protein within an hour following your workouts.

5. Not getting enough sleep – For one, if you’re tired, you won’t get the most out of your sessions, and two it is while we are asleep that our bodies are focused on repair.

6. Not drinking enough water – Being dehydrated will sabotage your sessions. Invest in a one-litre water bottle and aim to empty it twice each day.

7. Stress eating or comfort eating – Always aim to eat when you are hungry and stop before you’re full. Beyond this you are eating emotionally rather than rationally. However, being too strict with your eating is unreasonable and simply no fun. Allow yourself one cheat meal a week.

8. Having too much alcohol at once – Hangovers make for terrible workouts and booze is dehydrating and high in calories. Once again, moderation is the key.

9. Forgetting to stretch – Stretching lowers stress and helps the body recover, meaning you won’t be too sore for the next workout!

10. Stressful life – Did you know that the body releases a hormone (cortisol) while under stress? This hormone causes the body to store fat and it also breaks down muscle. Find ways to reduce stress and release it from your body. My favourite way is to exercise. It is unselfish “me time”.

Interested in in getting more out of your workouts? Contact HomeBodyFit for at-home fitness and meal plans.

 

 

 

 

 

Your Complete Guide To Skullcrushers!

by Bill Geiger
BodyBuilding.com

your-complete-guide-to-skullcrushers-graphics-neutral-grip-dumbbell-skullcrusher

Contrary to what the name might suggest, skullcrushers won’t send you screaming to the ER—at least when done right. They can, however, help you build massive triceps. Here’s everything you need to know about this popular exercise!

Most exercises have rather literal names: A single-arm overhead dumbbell extension describes the movement pretty well, after all. A few others, however, are named for the part of the body they’ll break if you lose control. In this class we have skullcrushers.

Skullcrushers are actually a family of single-joint triceps exercises, not necessarily just one exercise, because there are so many ways to do them. You can use almost any kind of implement—dumbbells, barbell, EZ-bar, or cables—as well as a variety of angled benches. Each variation provides a slightly different feel and effect, so I’ll guide you through the most popular.

What all skullcrusher variations have in common is simple: elbow extension. The upper arms are generally locked in a position perpendicular to the body, which means both the long and lateral triceps heads—the two biggest—are called into play. As you increase the angle of the bench (i.e., use a more inclined bench), the upper arms move closer to an overhead position, so more of the work falls on your triceps long head. Doing the movement on a decline bench reduces the long-head involvement, so more of the emphasis falls on the lateral triceps head.

CLICK HERE FOR SIX TIPS FOR CRUSHING THE SKULLCRUSHER

Learn more about at-home personal training

I don’t diet,” says Jennifer Lawrence

2014, THE HUNGER GAMES -  MOCKINGJAY - Part 1, Jennifer Lawrence
A refreshing attitude. “I don’t diet,” says Jennifer Lawrence.

Jennifer Lawrence has the right idea about dieting.

“I don’t diet,” she tells Glamour Magazine. “I do exercise! But I don’t diet. You can’t work when you’re hungry, you know?” 

We agree! And kudos to Lawrence for speaking out against dieting. At HomeBodyFit we promote a healthy lifestyle and not fad or crash diets. Our clients are encouraged to never diet and instead feed their bodies nutritious foods when hungry in order to keep their energy levels up. HomeBodyFit founder Matt Johnson writes:

In fact, I eat more now than when I was overweight, I simply changed what and when I ate certain foods. I have developed a program that works for me and our clients. We can show you how. 

Lawrence also told Glamour, “It’s nice being in shape for a movie, because they basically do it all for you. It’s like, ‘Here’s your trainer. This is what you can eat.” 

Learn more about HomeBodyFit’s At-Home Fitness Programs

 

Avoid these 5 weight loss pitfalls

by Alex Carneiro, BodyBuiliding.com

Dropping body fat isn’t as easy as just working out and eating right. Misinformation can quickly lead to slip-ups and pitfalls. Avoid them with these five tips!

Avoid these 5 weight loss pitfalls
Avoid these 5 weight loss pitfalls

1. DIETING IN FITS AND SPURTS
Dieting: Let’s briefly analyze the concept itself. Most people jump on the dieting bandwagon with a specific timeframe and goal in mind. The logic might go a little something like this: “If I cut carbs for six weeks, I can fit into that pair of pants,” or, “If I replace sweets with veggies for the next few months, I’ll lose those last 10 pounds in time for my high school reunion.” No matter their reason, most people have something they’re striving for and a due date for when it has to be completed.

The reality is that we all want things done now. We want everything to be fast and effortless. Whether it’s a 30-day challenge or a 90-day transformation plan, it seems that nearly every goal has a date or finite time associated with it. While a sense of urgency might initially get you off the couch and into the gym, will it dramatically change you in the long run? Probably not.

Read all FIVE pitfalls

Learn more about HomeBodyFit’s at-home training and meal plans

[useful_banner_manager banners=2 count=1]

Spice up your plank with this exercise

Spider Plank with Burlington Boot Camp
Spider Planks!

1. Start in the plank position on the floor with your arms bent at a comfortable.
2. Raise one foot off of the ground, rotating the leg and bringing the knee towards your elbow – aim to reach your elbow.
3. Return your leg to the starting plank position and repeat on the opposite side.

Benefits:

  • Strong sore
  • Toned abdominal muscles, focusing on the obliques

Our HomeBodyFit and Burlington Body Camp clients can expect effective and challenging circuits as a part of our regular sessions.

Learn more about our services and FREE CONSULTATION!