Monday, December 15, 2008

Still Struggling with Christmas Gift Ideas? Maybe these will help

I know in the past I've struggled with what to get friends, family members, clients, etc, and to be honest it would even stress me out!

That really shouldn't be as I wouldn't want someone to stress about getting me a gift. I'd much prefer them to not to get me something than be stressed out.

So no stress. Deal? Good.

If you still have a few gifts to get but can't think of what to get, consider these as a great choice.

Personal Training Packages
The Total Personal Training Transformation Package – $345 value all for ONLY $100
1. 1-hour fitness and body fat assessment ($70 value)
2. 1-hour nutrition consultation ($70 value)
3. Unlimited nutrition follow up ($100 value)
4. 1 exercise program ($35 value)
5. 1 one-on-one personal training session ($70 value)
Total value at $345 for ONLY $100

Click BUY NOW to purchase your gift. Input $100 in the "Unit Price" box.

Rapid Results Personal Training Package – $195 value all for ONLY $70
1. 1-hour fitness and body fat assessment ($70 value)
2. 1-hour nutrition consultation ($70 value)
3. 1 exercise program ($35 value)
4. The 16-Week Rapid Fat Loss Cardio Program E-Book + BONUS Audio Interval Training MP3 Soundtrack ($20 value)
Total value at $195 for ONLY $70

Click BUY NOW to purchase your gift. Input $70 in the "Unit Price" box.

Boot Camp Packages
The Total Boot Camp Transformation Package – $415 value all for ONLY $100
1. 2 weeks (6 total sessions) to boot camp ($90 value)
2. 1-hour nutrition consultation ($70 value)
3. Unlimited nutrition follow up ($100 value)
4. 30-minute fitness assessment ($35 value)
5. Grocery Store Trip ($100)
6. The 16-Week Rapid Fat Loss Cardio Program E-Book + BONUS Audio Interval Training MP3 Soundtrack ($20 value)
Total value at $415 for ONLY $100

Click BUY NOW to purchase your gift. Input $100 in the "Unit Price" box.

Rapid Results Boot Camp Package – $180 value all for ONLY $50
1. 2 weeks (6 total sessions) to boot camp ($90 value)
2. 1-hour nutrition consultation ($70 value)
3. The 16-Week Rapid Fat Loss Cardio Program E-Book + BONUS Audio Interval Training MP3 Soundtrack ($20 value)
Total value at $180 for ONLY $50

Click BUY NOW to purchase your gift. Input $50 in the "Unit Price" box.

Resurrect your body!

Tyron Tweet This

What Does the Future Hold for Fitness in 2009?

Being as it's part way through December it would be a good time for the annual fitness year in review. Unfortunately, the fitness industry as a whole has not fully accomplished it's objective of producing significant results on a broad scale to effectively reverse the obesity epidemic that is plaguing our society.

More specifically, the sobering fact that Canadian and American adults keep getting fatter, more lethargic, and less healthy has mirrored the unabated deterioration in the health and fitness of our youth population. However, all is not lost as 2009 is a new year and will be host to several growing fitness trends that will provide the long-term answers to solve this ever-growing problem:

Fitness Trend #1 - Fitness Boot Camps Will Rise

As everyone knows in the world there is a recession going on however it doesn't have to affect you or your health and physical fitness. However, with every problem emerges a solution; fitness boot camps are just that. Boot camps are probably the hottest thing in the fitness game right now. Boot camps are the ultimate win-win for trainers and clients. Fitness trainers get to better leverage their time and maximize profits by working with an unlimited number of clients per hour. Fitness clients are able to better access personal training services in a unique and dynamic team environment that provides great social support and accountability.

If losing weight is a goal of your in 2009, do yourself a favor by joining a local fitness boot camp. The results you'd get will amaze you not to mention the fun you'll have!

Fitness Trend #2 - Interval Training Destroys Aerobic Training For Improved Fat Loss And Fitness 100% Of The Time

High-Intensity Interval Training is rapidly gaining popularity as the best form of improving both fitness and fat loss. In 2009 you will definitely see less people doing marathons and more people doing sprints to lose weight. However, don't get me wrong, steady-pace cardio has its place and is incorporated in my clients programs for rapid fat loss, however its not first on the list and it shouldn't be on yours.

Essentially, aerobic or endurance training is going at a slow, low intensity pace for a long period of time (typically 30-60 minutes). In other words, endurance training focuses on the total volume of exercise, not quality. Think about what typically happens in the New Year, people with their New Year's resolutions foolishly running for hours pounding the pavement or treadmill to get rid of that winter blubber. Sadly, this results in minimal fat loss and potentially a lot of overtraining injuries (e.g. ______-itis).

With interval training, the focus is on the intensity of exercise (quality). Intervals consist of alternating between shorts bouts of all out high-intensity effort and active recovery periods of low-intensity effort for a much quicker and focused amount of time (typically 10-20 minutes of intervals works best). This approach is scientifically proven to burn nine times more fat and lead to faster improvements in fitness than the aerobic alternative.

Two landmark scientific studies come to mind here:

The Tabata study compared the effects of four minutes of high-intensity interval training with 45-60 minutes of low to moderate intensity cardio. The interval training group burned just as much fat as the endurance group and also had greater improvement in both anaerobic (think sprinters) and aerobic (think distance runners) fitness… in only four minutes!

The Gibala study compared the effects of 20 minutes of interval training (30 second sprint followed by four minutes of rest) with 90-120 minutes of endurance training in the “heart rate zone.” The conclusions of the study were that both methods of training lead to the same improvements in oxygen utilization (or aerobic fitness). 2.5 hours per week for the interval group vs. 10.5 hours per week for the aerobic group. In other words, intervals accomplished what endurance training did from a fitness standpoint in only a fifth of the time!

Jump on the interval training bandwagon now, as its time. Do yourself and your body a favor in 2009 and start sprinting (on a bike or treadmill) to look better naked.

Fitness Trend #3 - Lean Protein And Fiber Are The Carbohydrate Addict’s Answer For Improved Health, Performance, and Body Composition

Typically people are carb addicts. We simply can’t get enough starches and sugars in our diet, and we have the bulging midsections to prove it. A misconception in the diet world is that eliminating starches and sugars from your diet automatically means low carb. Better said, eliminating grains (even whole grains) and refined sugars still allows for consumption of the other carbohydrates: fruits and veggies. These nutrient-dense carbs are loaded with vitamins, minerals, antioxidants, and fiber and create more stable blood sugar levels to keep your body burning fat all day long (that's one of the secret keys to maintaining weight loss).

Clients of mine that have lost the most fat have followed my guidelines of unlimited veggies all day long. In other words, eat lots of veggie carbs, and very little of the other stuff if you want to see your abs!

The overwhelming scientific literature proving the fat burning benefits of a diet high in lean protein and fiber is finally catching the eye of mainstream consumers. Protein is the most important component of each and every meal or snack you consume. It builds and maintains muscle, allows your body to preferentially burn fat, increases metabolism through the thermic effect of feeding, and fills you up. Fiber (ideally obtained from fruits and vegetables, specifically green vegetables) helps slow digestion for a more steady supply of nutrients and sustained energy, it prevents overeating at each meal, and it helps keep you more full between meals. Thus by combining protein and fiber every two to four hours, you provide your body with the optimal one-two belly fat burning punch for a leaner, more toned and attractive you.

Without a doubt, people will be consuming more protein and fruits and veggies next year, and their bodies will reap the rewards of this. Let it be you!

Well, those are some of the fitness trends for 2009. I hope the information in this article gives you the push you need to be the trendsetter for your own body and the bodies of those whom you care most about in the New Year!

Resurrect your body back to life!

Tyron Tweet This

Monday, December 8, 2008

The Final 5 Last Minute Fitness Gifts for the Holidays!

6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin

I have a number of people lose pounds and pounds of fat. In my journey, I have found three supplements to be key in the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.

Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and one containing whey (fast absorbing proteins). Click for a Great Protein Powder

Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition.
Supreme Fish Oil

A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. The way I look at it is, take it as insurance to cover your bases. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.
Women's Multi
Men's Multi
Kids Multi

7.) Sport-Specific Gift

This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.

8.) Fitness Book or Subscription to Fitness Magazine

Everybody need bedtime or bathroom reading baby! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. You might want to go one step further and get them a magazine subscriptions.

9.) Wireless MP3 Headset

This one’s a bit pricey, but man is it worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the headset using a USB cable and then press play and rock out while you workout. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat.

Check out the KOSS Stereophones' Tugo Wireless MP3 Player by clicking KOSS MP3 Player.

10.) A Gift Card to a Fitness Boot Camp or Personal Training

Boot camps provide a fun and exciting team environment that guarantee the same results than one-on-one personal training for only a fourth of the cost… it’s a total no-brainer.

In regards to a boot camp, look for one with tons of social proof (client testimonials, especially in the form of pictures and video) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way ;)

So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, its true with group training that clients will generally get better results and stick with it longer when they embark on a fitness journey with others as they have accountability and social support.

And if you live in the local Vancouver/North Vancouver/West Vancouver area, come work with us for some of the best group training in Vancouver by visiting

However if you think a fitness boot camp might not be the thing you need then maybe a gift certificate to a personal training is. Where you can get the personal attention you may need to reach your goals.

If you live in the Vancouver/North Vancouver/West Vancouver area, come out for some of the best personal training in Vancouver by visiting

We’ll change your life and have you looking better naked this New Year, guaranteed ;)

Look your best for the holidays!

Tyron Tweet This

Holiday Fitness Gift Ideas for 2008!

If you're in a bind and don't know what to get your friends or family for the holidays, then why not get them a fitness gift. While you're at it, why not put some fitness gifts on your own holiday wish list. After all, who doesn’t want to look or perform better? Here is a good place to start with my list of 10 of the best last minute fitness gifts for 2008:

1.) A Foam Roller

Do you spend a good part of your day nailed to a desk? If you're like most people you probably do. And when you actually do have time to workout, all you usually can fit in is the workout itself, am I right? Really, with people's busy schedule most don't have time for daily stretching.

Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will dramatically bolster injury prevention and improve performance. It’s ideal to use for at least five minutes pre-workout to loosen up tight muscles and help release sore spots and post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows. Think of it like ironing your muscles.

If you’re going to get a foam roller, get a decent one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months.

2.) Resistance Bands

Resistance bands are one of the most simple, convenient, and affordable equipment options in the fitness industry. They supply total portability for amazing workouts that can be done anywhere and unlike dumbbells they're not heavy. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!

3.) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel

You can’t beat a good sporting goods store to provide the best fitness equipment and apparel on the market today. Its always a safe was to go with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles.

4.) A Gift Card to Premium, Organic Grocery Stores

Want to help a friend or family member get good, healthy organic food? Why not give a week’s worth of groceries to a 100% organic grocer to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?

The key is to go in with a budget in mind (e.g. spend $50 bucks on protein, $20 on fruits and veggies, and $10 on miscellaneous items) only buying what you need.

5.) A Gift Card to a Massage Therapist

Particularly during the holidays, people are more stressed and busy then at other times of the year so a good way to help a friend or family member eases the tension is provide them a gift card to a good massage therapist. This is one of those can’t go wrong gifts, unless you know someone who doesn’t like to be touched. We all enjoy a little pampering on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body in helping alleviate pain and tension, why not give them a gift that offers the two in one.

I didn't want to overload you with too much today so I'll send you the final 5 gift ideas tomorrow!

Look your best for the holidays!

Tyron Tweet This

Tuesday, December 2, 2008

Want To Save Your Waistline This Holiday Season? Try These Top 13 Diet Strategies

When it comes to making it easier on yourself this holiday season and preventing yourself from overdoing it, there are a bunch of handy damage control diet strategies that you should employ. By using the 13 tips below, you will allow yourself to stay social as well being able to indulge, in moderation of course, without putting on the 5-10 pound holiday weight and splitting your pants before the New Year:

1.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast

This isn't a diet strategy I know, but honestly without recommending some form of activity I'm making it harder on you to keep fat-free this holiday season. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. In an ideal situation, you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. When it comes to time, honestly it is less important when you do it and more important that you do it. Your best options will be 20 minutes of circuit resistance training or cardio interval training. Even a 20-30 plus minute walk a few hours afterwards can serve as a bit of damage control. So whatever you do, try getting in some form of exercise before and/or after a big meal...your body will thank you.

2.) Do NOT Fast in Preparation for a Big Meal or Holiday Feast

I know this is practice by hundreds of people, but don't do it. Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body is a survival mechanism. If it hasn’t had food in a while it anticipates a famine state. This means that the next time that you eat, your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. Do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!

3.) Do NOT Gorge Yourself

I agree that can be hard at Christmas especially with Cheesecake and Pumpkin Pie lying around (I've let the cat out of the bag), but eat until the point of satisfaction, not discomfort. Keep in mind: binge eating is not the habit of lean individuals. Listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.

4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event

This is a beauty! A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. Give this strategy a try: drink a protein shake with added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep you feeling nice and full upon arrival. This will save you from eating the entire dinner platter and save your midsection from a fluffier existence!

5.) Eat Leans Proteins and Fruits and Vegetables FIRST

Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. As I tell all my clients when we go over The Rapid Fat Loss Nutrition Habits, never skip on veggies. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This is a great trick you can use as it'll leave less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns.

6.) Drink, Drink, Drink Water!

Want to fill yourself up and limit the amount of higher calorie foods you each this holiday season, drink your water. Water competes for space in your stomach and truly helps decrease appetite. Try this strategy: for every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!

7.) Do NOT Eat Again Until Hungry Following a Large Meal

I'm going to break the rules a little here as I told you to eat every 2-4 hours, but there is one exception to this. If you eat a large meal, it is important not to eat again until you are hungry and/or no longer full. Most people aren't used to eating such a big meal and thus it will take more time to digest all that food. The worst thing you can do is put more food into an already full stomach, unless your goal is to do the stop, drop, and roll drill. In this case, resume your normal eating plan following a big holiday meal ONLY when you are hungry again.

8.) Immediately Resume Your Normal Eating Schedule at the Next Meal

Can't change the past. What’s done is done. Don't hold yourself in guilt as really its the holiday and its good to enjoy some treats, but now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. This is only an example, I am not recommending that you eat in such an extreme manner, rather I am suggesting that you do not have to obsess about being perfect. Because really none of us are. As I mentioned above, I'm going to be enjoying some Cheesecake and Pumpkin Pie so definitely enjoy some indulging, but do so in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.

9.) Never Eat Junk Food for Breakfast or Before Bed

As a good rule of thumb don't eat a highly refined carbohydrate meal first thing in the morning or a big meal right before bed. For one, a highly refined carbo meal will make your blood sugar levels spike resulting in greater junk food cravings and hunger throughout the day. And two, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and it may very well affect your sleep! Check out my recent post on sleep at

10.) Control your Portions

Whatever you feel like eating when it comes to unhealthy food, cut the portion in half. Half of the portions equal half the calories!

11.) Avoid Empty Liquid Calories and Alcohol

One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), for at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!

12.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible

Instead of using sugar, opt for zero calorie alternatives like stevia. They can deliver a similar taste without all of the extra sugar and calories. You can even try substituting yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!

13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates

The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars). In general, it is best to choose one over the other. But since most people crave carbs at their free meals, it is essential to keep the fat low at this meal. Want pasta? Instead of alfredo sauce, opt for marinara sauce with whole grain pasta. Want pizza? Make your own pizza with whole grain crust and fat-free cheese. Want mashed potatoes? Well then be sure to skip the gravy and go easy on the butter. These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals.

Look your best!

Tyron Tweet This

Monday, December 1, 2008

To Keep Your Body Fat-Free This Holiday Season: Try These 4 Quick Fit Tips

For everyone the holidays are busy. It happens to all of us. However, do not let yourself get caught in the trap of not working out in place of making more time for holiday errands or events.

Do you want to risk losing the lean muscle mass and strength that you have worked so hard to build and maintain?

The thing is losses in lean muscle mass will lower your resting metabolic rate, which accounts for the vast majority (about 60-75%) of your total daily calorie burning. That's a big chunk! With a lowered metabolism, what this means is that everyday you will be burning less and less calories which will put you at a much greater risk of putting on ugly, unwanted body fat during the holidays. Plus, losing strength will mean that the next time you start to work out your performance will be sub par and you’ll get smacked in the face with that ugly word that no one ever wants to encounter when it comes to their training: regression!

Are you wanting to stay fat-free this holiday season? There are a number of different ways you can maintain or even increase the number of calories you burn per day, both from exercise and from your normal daily activities.

Use these quick yet effective strategies below to maintain and/or increase your current amount of lean muscle mass and maximize your daily calorie burn to best protect yourself against the deadly holiday bloat!

1.) At least once per week, perform an intense strength training session

To be honest, when I'm busy and/or don't necessarily feel like working out (yup it happens to me to) I adopt this approach. Studies show that only a single strength training workout per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass.

Shoot for at least one good strength training workout per week to best maintain your strength and lean muscle mass and stay buff during the holidays and to prevent unwanted regressions in fitness. To make even better progress and prevent weight gain, aim for three total body strength workouts per week. For rapid fat loss, perform three total body strength workouts per week and also perform three cardio interval workouts per week on non strength-training days.

2.) Hit Your Totals

The body cannot differentiate between 100 push-ups performed in a row versus 100 total push-ups performed in a day. When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body.

Got a free moment from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 squats. Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.

It is important to note that this “Hit Your Totals” routine is merely a back-up option to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise (see my article Total Body Fat Loss Workouts to Prevent the Holiday 5-10 Pound Gain at

Short rest periods between exercises create the optimal hormonal environment for rapid fat loss and lean muscle gain, where as the long rest periods (full recovery) between movements do not. However, it comes down to effective (“Hit Your Totals”) versus optimal (50-10 Total Body Circuit Interval Training Workouts), so be sure to at least be effective this holiday season!

Picking multi-joint, compound movements that hit as much of your body’s major muscle groups in the shortest amount of time possible is ideal for maximum fat loss and lean muscle gain (e.g. squats, deadlifts, lunges, push-ups, rows, etc.).

Use the plan below as guide to build your own “Hit Your Totals” workout. Adjust the repetition ranges accordingly based on your current strength levels. The only thing you need is your body weight and adjustable dumbbells and/or resistance bands. Perform this plan up to three times per week, resting a day between workouts. Make sure to alternate between Plan A and Plan B for more variety. You can either hit your total by doing one exercise first (e.g. perform push-ups rest-pausing as needed until you get 100 total), or by simply employ circuit style training (e.g. 20 squats, 10 push-ups, 10 rows, repeat 10x throughout the day to hit your totals).

The Hit Your Total Workout For The Holidays
Plan A-

Body weight Squats or Hip Extensions: 100-200 total
Push-ups: 50-100 total
DB/Band Rows: 50-100 total

Plan B-

Body weight Lunges or Single-Leg Hip Extensions: 50-100/total per leg
Off Chair/Couch Dips: 50-100 total
DB/Band Curls: 50-100 total (feel free to swap pull-ups or pull-downs here if you have access to the equipment)

3.) Rage Against The Machines

I am not harping on machines and saying they are all bad, just that people rely too heavily on them. For my personal training and boot camp clients that I see on the North Shore, for optimal fat loss and lean muscle gain I focus primarily on free-weight movements as mentioned above and only occasionally implement machines.

This holiday season make it a point to not use them; in the gym or anywhere for that matter...if you can. Of course you have to use your car (machine) to drive to the mall during the holidays, however when you get to the mall, try to park farther away so you can do more walking to get inside.

Avoid using elevators and escalators and opt for the stairs; all those steps truly do add up. As cliche as it sounds, it's true and it works! But it's got to be implemented for it to have any effect. Seriously, try it for 2 weeks and let me know how you feel...I'm serious.

Instead of having your lovely kids carry the bags, burn more calories by carrying the bags yourself. Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you.

4.) Engage in more outdoor holiday activities

Are you aware of how exhausting a good snowball fight can truly be? Have you ever been in a snowball fight where when you came indoors afterwards and your snowsuit was soaked with sweat and you were exhausted? If you have you know what kind of awesome workout that is. Essentially you spent 30 minutes to an hour or however long you were out there in total fight or flight mode. Talk about an awesome way to burn calories without even thinking about it!

Make an effort to get outdoors this holiday season and go for a skate, throw around the football or have your very own “Ice Bowl.” Once again, all these calories here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!

Look your best!


PS. For results guaranteed or your money back personal training in Vancouver, BC please visit:

PPS. For a FREE 1-week trial to North Vancouver's Look Better Naked Boot Camp, please visit: Tweet This