Shopping for new clothes was no longer something I enjoyed to do. It had become a chore, so I decided enough is enough!!  If I want a new body I need to do something about it.  I was not going to melt 40lbs away without working at it.  This is when Phoenix came into my life.  Right away I felt comfortable, but I had never gone to a gym before and had no idea what I was doing… Leslie suggested I invest is some sessions  with a Hamilton Personal Trainer and she matched me up with Anthony.  How lucky I was… Right away I felt a connection with Anthony.

Through Anthony's wonderful communications skills and knowledge, he inspires me everyday to work hard.  With hard work and determination I WILL achieve my goals.  No only does he help me with my physical well being, but he helps me make better food choices and to stop and take care of myself.  As a mother of three and a care giver to many other children, taking care of myself has always come last and usually never.

After only 4 weeks I am already stronger and doing things I never imagined I was capable of .  I look forward to each session with a smile and will to do my best.  Anthony believes in my abilities and he pushes me to find my inner strength.

Thank You Phoenix, but most of all THANKS ANTHONY !!!!!  You are my inspiration and I will always be truly grateful to you.

Carrie Domanico
March 2009

It seemed simple enough but it was something that I had been putting off for far too long.  I had been retired for nine years.  The lifestyle that I led in the years leading up to my retirement was anything but healthy.  Too many years of fast food, smoking, lack of exercise, high stress and little, it any, physical exercise resulted in high blood pressure, lack of energy and a substantial gain of weight.

Every year following retirement I made new years' resolutions  to loose weight and get back into shape.  However, there was a major gulf between intentions and results.  Every year I gained more weight and was fast approaching the point where I felt that I had lost control.  Even though I had an academic background in physical education and a very supportive wife who is extremely knowledgeable in nutrition and exercise, I simply could not maintain the commitment to do what had to be done.  There had been flashes of diet successes which was followed by increased weight gain.  The cycle did not hold out much hope for success.  I realized that I needed additional help and support.

The information that I received as a result of that first assessment was extremely sobering.  My weight was almost 270 pounds – which wouldn't have been that bad if I were 6'9"  rather than 6'2".  My cardiovascular capacity was very low, my flexibility was limited and my strength was declining.  I looked like and moved like an old man.

Leslie assigned my file to Ori Haripko.  He is an extremely capable young man who has been with me for the last three months as my trainer.  Initially, we met twice a week.  However, for the last month, due to my fanatical devotion to golf, we meet once a week.  His knowledge of his craft is outstanding.  He quickly helped me identify my short and long term goals and, using that, developed a program that has been incredibly successful.

As of my last assessment which marked three complete months with Ori I essentially met my initial goals.

MY TOTAL WEIGHT LOSS AFTER THREE MONTHS IS 35 POUNDS.  I HAVE LOST A TOTAL OF 21 INCHES FROM MY BODY.  MY ENERGY LEVEL HAS INCREASED TREMENDOUSLY.

Ori has convinced me that I can accomplish anything that I want.  My goals have changed.  I am committed to reach my new goals of 210 POUNDS AND A 36 INCH WAIST by the end of this year.  Further, I am committed to maintain that loss through a fundamental change in lifestyle.  It has been a wonderful first stage on my personal journey.  It has not been easy.  I am at the gym 6 days a week – 3 days of cardiovascular work and 3 days of weight training.  Each session takes about 1-2 hours.  I have fundamentally changed my diet – no more fried foods.  I am not on a diet.  I have realized that diets are simply fads that do not have any long term hope of success.  What a person has to do is commit to a lifestyle change.  Portion control and good food choices do result in long term success.

I read recently the, as a person ages, in order to maximize himself he must commit in three areas.  He must maintain and expand his social contacts.  He must continue to grow intellectually.  He must take care of himself physically.

MY JOB NOW IS TO TAKE CARE OF MYSELF.  IF I DO NOT DO THIS, I AM SHOWING DISRESPECT TO NOT ONLY MYSELF, BUT THOSE WHO LOVE ME.

What I have done and will continue to do is the most selfish and selfless act of my life.

PHOENIX FITNESS, THANK YOU

KEN WATERS

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

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.

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

When  designing  a program for a beginning exerciser with Fibromyalgia Syndrome (FMS), gentle stretching may be the primary activity.  It may be the sole component for unconditioned clients or or those who have severe and activity-limiting pain or fatigue.  Muscles should be warmed up prior to stretching.  Some clients may require this be done passively with the use of a hot tub, shower, steam bath, or electric blanket.  For most individuals, an active warm-up, consisting of large movement such as walking or arm circling should be performed.

At Phoenix Fitness West Hamilton, we  usually begin our clients more gently than you would an individual without FMS with exercise that is well- tolerated.  The client should feel like she can do more upon completing the Personal Training session.  If a client feels like she/he has done all she can possibly do at the completion of the exercise session, there is a strong  likelihood she will have pain withing 24 hours.  Over exercise may  increase muscle micro-trauma and result in delayed muscle soreness.  Delayed pain, one to three days after exercise, is most common.

Gradual light endurance exercise would most likely be  incorporated into our client's overall program.  In designing the exercise program, it is important to consider what activities  our  clients do.  Walking is an ideal exercise if  she/he experiences no hip, knee or foot pain.  Aquatic exercise may be better tolerated and includes water walking, water calisthenics, deep water work, or lap swimming.  Cycling is an enjoyable activity for some individuals.  However, it is weight-bearing  on the buttocks which may aggravate myofacial pain in the back or leg.

Hamilton Personal Trainer's encourage all beginning exercisers to add a few minutes each day to home activities.  For example, walking to the mailbox or walking the dog.  We individualize exercise for each FMS client.  A "one size fits all" approach to exercise prescription will not work. We find what works best for each of our clients.

Keep in mind that exercise will not necessarily make an individual with FMS feel better as it does with someone without the condition.  In fact, a client may feel worse upon starting an exercise program.  Therefore, it is essential to begin slowly and not overwork the client.

WEIGHT LOSS SUPPORT:  The key to success is working with your body to reach your weight loss goals naturally.  Our Fitness Consultant will provide the tools, knowledge and support needed to help you make the right decision about nutrition and exercise and make positive behavioral changes in your life.

SIMPLE AND SATISFYING FOOD:  We've made it easy for everyone by designing creative meals, customized for 12 weeks, based on the foods that you like to eat.  Each morning wake up to a menu with three meals and two snacks that are perfectly balanced for you.  All the math and science is taken out, just simply follow the plan.  Grocery guides tell you exactly what to buy, making grocery shopping faster and easier.  We'll also show you how to plan your own menu using food guides.

CHOICE AND CONVENIENCE:  Choose the foods you like to eat and prepare easy meals, some less than five minutes

Our Nutrition program will provide you with menus the entire family can enjoy and the flexibility to plan your own menus so you can eat what you want whether you eat out or at home… even fast foods,  If  you've previously struggled with losing and regaining weight, and want to learn how to keep it off, our nutrition program is your best choice.  it's simple to follow and formulated to help you lose weight and keep it off permanently.

Call to book your Free consultation. (905) 577-0626.  Ask for Leslie

Traditional yoga focuses on breathing, flexibility and quieting the mind, while Pilates mat-work concentrates on strength and power from the center.  At Phoenix Fitness West Hamilton, we offer both Yoga and Pilates, and also a Fusion class, combining the best of both… integrating Yoga and Pilates for complete fitness, strength and flexibility.

Yoga:  There are many different styles of Yoga including Astanga, Hatha, Iyengar, Bikram, Kripalu, Vinyasa, etc.  Their origins dating back some 5000 years, to ancient India.  Ultimately, practicing Yoga is meant to challenge and inspire you to greater physical mental and spiritual heights.  Benefits include, a better focus on your breathing, exercising at a slower, more mindful pace, creating and developing a greater awareness of yourself.  Learning the postures, you explore a wide variety of positions and movement, developing a greater confidence in mind and body.  Last but not least – Yoga teaches you to Relax The Mind.

PILATES:  Pilates is a method of exercise named after European Fitness Guru, Joseph H. Pilates.  An ingenious inventor as well as a physical trainer, he created machines and various pieces of equipment, but his original technique was based on his mat-work and floor exercises, which use just the body and gravity for resistance to develop superior strength and flexibility.  The heart of Pilates is the development of strength in the abdominal area , spinal flexibility and precise alignment of the body.  In our Pilates and Fusion classes at Phoenix Fitness West Hamilton, we emphasize a natural rhythm to the exercises, teaching students to connect the movements in a fluid and graceful manner.  The focus is on coordination and concentration, and translates to more efficient Bio-mechanics and greater safety during exercise.  The addition of toning balls and small equipment offers a greater challenge.  Come out and "Flow" into our "Mind Body" classes and enjoy the many benefits of Yoga and Pilates.

Namaste

It's simple; I just wanted a change in lifestyle.  A better looking and feeling me!!!!

I started training with Simon March 08, weight of 215 lbs., 24 sessions later of, I'm not going to lie, HARD workouts, I still felt as though I was not quite at my goal.  Some days I didn't try so hard, but that's when I realized, I am doing this for a reason, and I should put my "all" into it.

I decided it was time to get a few more (24) sessions with Simon. I don't know why, given the fact, that I was dead after every workout with him !!!  No seriously,  I felt his workouts were just right for me, and exactly what I was looking for and what my body needed.

My biggest concern was getting BIG and BULKY, I wanted to loose weight,  stay fit and change my life in general.  Simon gave me workout plans that accommodated me and my lifestyle in every way.

Basically, with the help of Simon, 48 sessions later, I have lost 471/2 lbs so far and I have also lost my tummy !!!!!!  My arms look wicked, my legs are nice and slim and everyday life is just easier for me now.

The whole atmosphere at Phoenix Fitness Hamilton is just wonderful.  Something that is maybe too hard to explain with words !  All the trainers are so very welcoming and willing to help anyone and everyone.

I recommend that anyone  serious about getting into better shape, living a healthier and longer life, do what I did… HIRE A PERSONAL TRAINER to get you those desires.  Thank You Simon

Laura Bickham

You're fat.  Or you're not really fat but you feel fat.  And lazy. And tired.  And old.  Surprise!  You're unhealthy!!!

Actually, it shouldn't really be a surprise,  it wasn't for me.  I knew that my body was starting to falter to my bad habits (that's what happens when you inch closer to thirty) and whining and being depressed doesn't  change anything.  So, how do you make changes???

Well, eating well was never an issue for me.  Call me lucky (or thank my parents) but I love cooking and wholesome food.  Not to say I don't indulge in the occasional deep fried goodness or too-big-for-one-meal portion sizes, but diet was not the culprit.  Getting off my flabby butt and sweating was. I used to be very active, LOVED sports.  But throw on a mortgage, a marriage and a more than full-time job and you get lazy.  Sound familiar?

So, I joined a gym. And then I tried running on my own.  And then I tried another gym.  And nothing really made a difference.  I sort of stuck to stuff and then something got in the way (you know how it is) and then all of a sudden two weeks passed before I got off my butt again.  I needed something different.  So, I joined a new gym (one with NO contract obligations!!) and got a Hamilton Personal Trainer.  And boy was there a difference!!!!

Now,  like most people, I didn't think I needed a Hamilton Personal  Trainer.  They are expensive (I thought) and why do I need someone telling me what to do?  I know my way around a gym.  Right?  Well, if I was so right then I would have noticed changes and without a trainer, I didn't.  Now?  It's been a little over five weeks and I notice changes.  I'm faster, stronger, happier, my skin is nicer, I can see muscle definition and my butt is not so flabby (and this is just the beginning).

SO WHAT GIVES?  WHY IS HAVING A TRAINER SOOOO WORTH IT?

1.  The first few weeks are always the hardest.  Seriously, we all know the first bit is the hardest in changing ANY habit. Having appointments, someone to coach you, someone to motivate you and tell you how hard you are working, that's what you need to keep going until it becomes part of your lifestyle.

2.  Paying for something makes you commit.  Yes, it's expensive, but only if you look at the money.  If you look at the VALUE for what you're getting, then no , it's not expensive.  But either way, when you pay for something you make sure you get your money's worth. You show up. You think twice about stuffing those french fries in your mouth.  You just keep thinking "I'm not going to throw my hard earned money in the garbage."

3.  They know way more than you do.  If you have a toothache; are you going to fix it yourself? Not likely.  Face it, they are training professionals  (It says so  in their job title).  Even if your knowledge of working out in gyms is above average they still know more than you do.

4.  It helps to build your community.   If you feel like you are a part of something, like you belong, you are more likely to enjoy it.  If you enjoy something, you are more likely to do it (I know; I'm profound).  I know gym time is not social time but it's nice to have little chats with Leslie now and then.  I like knowing that Hamilton Personal Trainer, Brenda is an artist and Hamilton Personal Trainer, Cindy is a Roller Derby Girl.

5.  Do you really need a fifth reason?  Seriously?  'Cuz I'm pretty sure that one through four were good enough.

I can't remember the last time I felt this healthy and I can  feel improvements everyday.  If you want to make a serious difference in your life this is a sure-fire way to do it.

Zoe Siskos, http://www.mediumandthemessage.com/ Fan of Hamilton Personal Training