IT WAS ABSOLUTELY THE BEST WAY TO START MY FITNESS PROGRAM.
When I became a member of Phoenix Fitness West Hamilton, I hired a Hamilton Personal Trainer to teach me how 
to properly use gym equipment, acquire new programs to use on my own and hopefully reach my goals faster than I would alone.
"Is it what you expected?" Yes and more, Now I feel very comfortable using the free weights and other equipment on my own.
"Are you happy with the results?' Very Happy!!!!! I don't think, no, I now know, I wouldn't have improved nearly as much without a Hamilton Personal Trainer.
"What would you tell someone who is sitting on the fence?" Get off and get on with it !!!!! Having a Personal Trainer is a great way to jump start your fitness program. Why ease into it?? I lost fat, gained lean muscle and got a stronger upper body, not to mention I learned a lot of different workouts.
Eddie was a great Hamilton Personal Trainer for me. He had new ideas each and every workout. I learned from him how to do exercises safely as well as how much harder I can push myself than I ever thought. He's a great teacher and Personal Trainer (with a sense of humor). I will work with him again in the future when I need an extra little butt kicking !!!!
Melinda Sealy, Happy Hamilton Personal Training Client
Filed under Personal Training Clients, personal trainer hamilton by murray
Spread the Word!
There are two main structural components that combine to determine a person's body composition: body fat and lean body mass (which includes all non-fat tissues, including muscles, bone, blood, organs, etc.)
Many factors combine to determine a person's physique, and they can be divided into (i) factors that we can influence or alter (including the amount and type of physical activity, the quantity and quality of food that you eat, your body's ability to store or burn calories), and (ii) those that cannot be changed at all (for example, bone structure, gender and genetics).
Generally, there are three main body types (called somatotypes): ENDOMORPH (fat), MESOMORPH (muscular), and ECTOMORPH (thin). It is likely that most people will possess some characteristics of each of these three body types, rather than being categorized fully in one of the three extremes. When considering somatotype, remember that only body shape or form should be taken into account, not body size.
Remember that you cannot change the skeletal structure that you were born with. With hard work and discipline, however, you can lower your percentage of body fat by combining the right amount of exercise with improved eating habits. A safe, well-designed program of lifting weights can help to significantly alter your somatotype, both directly by increasing your muscle mass and indirectly by raising your body's metabolism.
It is imoportant to note that somatotype should not be used as anything more than a very basic measure of health. In order to obtain an accurate assessment of your physical fitness, we recommend that your visit Phoenix Fitness West Hamilton to have a fitness assessment done for you by their Fitness Consultant, Leslie.
Filed under Personal Training Clients, personal trainer hamilton by murray
Spread the Word!
http://www.steelcitycrossfit.com Sports training available for all ages and sports. Specializing in Football, Hockey and Soccer. Teams and individual athletes accepted. Three locations to choose from. 905-627-3308
Filed under Uncategorized by murray
Spread the Word!
CARDIOVASCULAR CONDITIONING: Since your heart is the most important muscle in your body, your program should always include some type of cardiovascular exercise. Participating in a group class, doing a "Quick Fit" type of circuit, or using the cardio equipment will improve cardiovascular strength and endurance by challenging the heart and 
lungs. Moderately intense cardiovascular exercise will also improve your body composition by if your goal is to reduce body fat. For most people, a minimum of 12 minutes of continuous cardiovascular exercise is needed to burn fat and thereby improve body composition and physical appearance. The good news is, as your body becomes accustomed to regular cardiovascular exercise (i.e. 3-5 days a week, 12-30 minutes per session, heart rate between approximately 60 and 80% of your maximum heart rate), it becomes more efficient at using fat during exercise. This is part of the so-called "training effect".
If you are just starting out or if your are currently exercising at a lower cardiovascular fitness level, Hamilton Personal Trainers recommend a low exercise intensity level. This is considered to be a safe and effective starting point. If your goal is to decrease body fat, and you are currently training at a low to moderate intensity, then you should gradually work towards increasing your cardio training level to a higher intensity (i.e. 65 - 85 % of maximum heart rate). If you are already capable of safely exercising at a higher intensity level you may be able to begin your cardio training at 65 - 85 % of maximum heart rate. Working at a higher level within your cardio training zone will help you burn more calories and fat in a shorter amount of time. If you are attempting to lose fat, cardio - training intensity should be increased only as your fitness levels permit.
MUSCULAR CONDITIONING: If your goal is to improve your muscle tone and/or strength, weight training should also be included in our exercise program. Your recommended weight/resistance training program should be determined by your current physical condition and goals. Benefits of muscular conditioning include improved posture, decrease in body fat, which means your metaboic rate increases along with bone density and mass. You will see evidence in your physical appearance and well-being. One of the positve benefits you will experience is and Increase in your Self Esteem.
CONNECT WITH A HAMILTON PERSONAL TRAINER TODAY !
Filed under Personal Training Clients, personal trainer hamilton by murray
Spread the Word!
Hi again, I hope you found Part One helpful, as I said then, "Dieting is not easy". I trust you will find Part Two just as helpful. At Phoenix Fitness West Hamilton, Hamilton Personal Trainer's can help you with your nutritional needs as 
well as your fitness needs.
SUCCESS TIP NO. 4: AVOID WHITE FOODS
This is one easy way to remember what not to eat. If its made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack. Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes. These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.
SUCCESS TIP NO. 5: EAT YOUR VEGGIES
Its so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last five years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet. If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks. Remember, even if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies.
YOUR SUCCESS IS TOTALLY UP TO YOU. Assuming that you are an otherwise healthy individual, your body will do its part. Just remember to adhere to the low-carb diet plan that is right for you and add some variety to your meals to help you to stay faithful to your health and weight loss goals. Also, remember to always include regular exercise in any weight loss plan.
Thanks, Murray
Filed under Personal Training Clients, personal trainer hamilton by murray
Spread the Word!
The What and Why
WARM - UPS: Exercises included in a warm-up require an increase in heart rate due to a demand for blood delivery. As a result, not only does oxygen and nutrient-rich blood become available to working muscles, but joint activity 
becomes easier, and body temperature due to this activity rises. There are many effective and acceptable methods of increasing circulation and raising temperature both systemically and locally in specific areas of the body. The one factor to keep in mind is that warm-ups should be performed any time exercise is done, in order to maximize benefit and minimize the potential for injury.
STRETCHING: There are several different methods of stretching. The objective in performing stretches is primarily to help improve range of motion of both the joints and muscles. They may be performed before exercising as a preparatory activity to stimulate neurological awareness,during an exercise session to provide blood to working muscles, after exercising as a method of cooling down and "reminding" joints and muscles of their movement patterns, or as a workout in themselves, as a method of recovery and regeneration from a prior bout of activity.
LEGS AND HIPS: The muscles of the legs span three joints, the hip, knee and ankle. The muscles of the upper leg operate the humerus at the hip and the tibia and the fibula at the knee. Lower leg muscles move the foot. Multiple ligaments at each joint stabilize movement in all directions. The most critical function of the legs is interaction with hip,core and back muscles to generate force, provide locomotion, and decelerated movement. The muscles of the hips either originate or traverse the pelvis, and are responsible primarily for moving the legs. These muscles very often bear the brunt of improper training routines that tend to focus on movement in only one plane or direction and consequently develop strength imbalances that result both in poor performance and/or injury. In order for any force to be translated from the lower to upper body (particularly the spine), hip muscles must be addressed and trained properly.
Stay Tuned for Part Two…
Filed under Personal Training Clients, personal trainer hamilton by murray
Spread the Word!
Dieting is not easy. If it were, we would probably all be thin. Since we are not, here are some tips that successful people use to lose weight so that others can benefit, too. Not all of these will be new to you, however it never hurts 
to hear it again if you're having difficulty getting started or staying on track.
SUCCESS TIP NO. 1 : DRINK 8-10 GLASSES OF WATER EACH DAY
Okay, for many people this is a big problem. Water doesn't taste all that great generally because water doesn't really "taste" like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water. To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses? If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water - but not sugar or sweetener. Ice also helps.
SUCCESS TIP NO. 2: EAT BREAKFAST
Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning - do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls, a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again." Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the "bread" group if you skip breakfast. You can always keep a couple of hard-boiled eggs in the fridge or some high- fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.
SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY
This can be one of the hardest adjustments to make. After all, you are busy! You already have a "full plate". When do you have time to worry about filling your plate with more frequent meals? Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day. Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals.
Filed under Personal Training Clients, personal trainer hamilton by murray
Spread the Word!
The Psychological Facts
Exercise, both acute and chronic, is associated with an improved psychological state, (Morgan, W.O. (1982) Psychological Benefits of Physical Activity: Sport in Perspective.l The Coaching Association of Canada.)
There is a positive relationship between mood and physical activity. As physical activity increases, mental state 
improves. There is evidence that a positive relationship exists between physical training and selected mental health variables. Physical exercise has positively effected body image and self concept. Physical activity also seems to prevent depression and anxiety.
Physical activity can have a significant effect on mental health. Physically active adults have enhanced self concepts and self esteem, as indicated by increased confidence, assertiveness, emotional stability, independence, and self control.
Exercise is associated with improvements in mental health including mood state and self esteem. Evidence indicates that benefits associated with exercise are comparable to gains found with standard forms of psychotherapy. For healthy individuals the principal psychological benefit of exercise may be prevention, whereas for those suffering from mild to moderate emotional illness, exercise may function as a means of treatment. Regular physical activity is of benefit to both physical and psychological health. Adults that exercise regularly have a better body image. Exercise can be used effectively as a form of psychotherapy.
Unemployment may cause individuals to feel guilty or inadequate. Recreational activities can provide the unemployed with an alternative to work that may help them develop self-confidence and experience satisfaction. Today's modern Health Clubs have become an extremely affordable environment, accessible to all sector's of the population regardless of anyone's skill level.
Regular bouts of moderate physical activity reduce the symptoms of mild or moderate depression and anxiety neuroses by improving self image, social skills, mental health, perhaps cognitive functions, and total well being. On average, people who are more active are at two times lower risk for depressive symptoms.
There is clear evidence that Physical Activity and Hamilton Personal Training provides individuals with a more positve self image and therefore results in improvements in mental health.
YOU CAN IMPROVE YOUR PHYSICAL AND MENTAL HEALTH BY VISITING www.phoenixfitness.ca TODAY.
Filed under Personal Training Clients, personal trainer hamilton by murray
Spread the Word!
It is now a well-accepted fact in the medical profession that in order to remain healthy, physically fit, and to be energetic every day, you need to participate in a regular exercise program. In addition to regular exercise, you should also 
include proper nutrition and adequate rest in your daily routine if you hope to remain healthy. Another component that is equally important to maintaining your health is having a positive mental attitude toward yourself. Positive thinking leads to positive action which improves your self-esteem and continues the cycle towards a healthier and more productive you. Maintaining a positive mental attitude and believing in yourself are especially important when you are starting a new exercise program.
It is very important to realize that the type of exercise necessary to improve your health and physical fitness differs greatly from the amount of exercise required by a trained athlete to excel at their sport. In nearly any sport it is common to find athletes who over-train because their competition demands high intensity training to achieve success. But this is not necessary for someone whose goal is to improve their appearance, physical fitness, and/or health.l Thus, for the majority of people beginning and exercise program, the key is to start slowly and work at moderate intensity to gradually achieve your goals.
There are many obvious lifestyle changes that you can make to improve your health, such as not smoking, eating properly and improving your stress management. In addition, there are many simple lifestyle changes that can also make you healthier which involve becoming more physically active in your every day routine. You can walk or cycle to work or the store rather than driving, or even get off the bus one or two stops early and walk the rest of the way home. Another way to increase your daily physical activity is by climbing the stairs rather than taking the elevator. Every little bit helps; doing anything that makes you more physically active will add to your regular exercise program and improve your health.
Since "being healthy" means different things to different people, everyone should establish their own individual fitness and exercise goals. These goals should be discussed with your Hamilton Personal Trainer. A balanced fitness program should include cardiovascular exercise to maintain the health of your heart and lungs, as well as weight training exercises to strengthen your bones and tone your muscles. In addition, stretching exercises should be included in your fitness program in order to maintain the flexibility of your muscles and to reduce the chance of injury.
Leslie Wade
Filed under Personal Training Clients, personal trainer hamilton by murray
Exercising With a Hamilton Personal Trainer
Add More Years to Your Life… and More Life to Your Years!!
In addition to contributing to better health and a longer lifespan, a program designed by a Hamilton Personal 'Trainer, of regular exercise can greatly improve your quality of life. Research has shown that exercising with a
Hamilton Personal Trainer can increase your productivity in everything you do. Thus, a balanced program by a Hamilton Personal Trainer, including both cardiovascular and weight training activities may produce quite a few benefits.
Greater ability to withstand cardiovascular and degenerative diseases through improved circulation, a stronger heart, lower blood pressure and cholesterol levels, and more efficient oxygen uptake. Controlled body weight and proportions will enable you to wear the clothes you want and to feel proud of your body. The right program will relieve you of tension and anxiety while ensuring an improved disposition and a more productive life. Improved posture, healthier skin as well as creating a more attractive appearance and an improved self-image. Delay of the aging process by retarding muscle atrophy (loss) and maintaining bone density. Increased ability to meet emergencies requiring strength and endurance while improving neuromuscular skill and physical performance. Improved functioning of internal organs, better digestion and regularity. Increased mental alertness for more productivity. And the last few good ones are greater resistance to fatigue so that you can enjoy your life more fully, while increasing your work and play capacity. And most importantly is the increased feeling of health and well being while creating a more positive outlook on life.
On top of all these health benefits, a well-designed Hamilton Personal Trainer program is fun and enjoyable especially if done with a friend or training partner. So what are you waiting for??? VISIT YOUR HEALTH CLUB AND GET GOING…. TODAY !!!
Tags: attractive appearance, internal organs, lower blood pressure, mental alertness, muscle atrophy, oxygen uptake
Filed under Personal Training Clients, personal trainer hamilton by murray
Spread the Word!
del.icio.us Digg StumbleUpon Help
Permalink Print Email Comment