The Importance of Personalized Guidance

One of the primary advantages of working with a personal trainer is the personalized guidance they provide. Cookie-cutter workout plans found in magazines or online might not cater to your unique body type, fitness level, and goals. A skilled personal trainer in Vancouver will conduct a thorough assessment of your current fitness status and customize a plan that aligns with your aspirations.

Setting Realistic and Achievable Goals

In the fitness world, setting realistic goals is vital to prevent frustration and maintain motivation. A personal trainer helps you set achievable milestones based on your starting point and long-term objectives. By breaking down your goals into smaller, manageable steps, you’ll feel a sense of accomplishment at each stage of your fitness journey.

Overcoming Plateaus with Varied Workouts

Plateaus in progress are common and can be discouraging. A personal trainer possesses the expertise to design a workout routine that incorporates variety and challenges your body in new ways. This variation not only keeps things exciting but also prevents your muscles from adapting and hitting a plateau.

Correcting Form and Technique

Performing exercises with improper form not only reduces their effectiveness but also increases the risk of injury. A personal trainer’s watchful eye ensures that you execute each movement with the correct form, maximizing results and minimizing the chances of getting hurt.

Providing Accountability and Motivation

Staying motivated on your fitness journey can be tough, especially when you’re going it alone. A personal trainer acts as your accountability partner, ensuring you stay committed to your workouts and nutrition plan. Our encouragement and support can make the difference between giving up and pushing through.

Tailored Nutrition Guidance

Fitness isn’t just about working out; it’s also about nourishing your body with the right nutrients. A knowledgeable personal trainer can offer tailored nutritional guidance that complements your workout routine, helping you optimize your results.

Flexibility to Fit Your Schedule

Life can be hectic, and finding time for fitness can be challenging. A personal trainer understands this and works with you to create a workout schedule that fits seamlessly into your daily routine, ensuring consistency and progress.

Gradual Progression for Injury Prevention

Rushing into intense workouts without proper progression can lead to injuries. A personal trainer will design a program that gradually increases in intensity, allowing your body to adapt and reducing the risk of overuse injuries.

Modifying Workouts for Special Considerations

If you have specific health concerns or physical limitations, a personal trainer can modify exercises to accommodate your needs. Our expertise ensures that you can still engage in effective workouts while considering your unique circumstances.

Learning for Long-Term Benefits

Working with a personal trainer is more than just following instructions. We educate you about the principles of fitness, proper nutrition, and healthy habits. This knowledge equips you with the tools to continue your fitness journey independently.

Moreover, the knowledge imparted by a personal trainer extends far beyond the gym. By understanding the underlying principles of fitness, adopting proper nutritional practices, and cultivating healthy habits, you’re equipped with the skills to lead a balanced and active lifestyle even after your sessions with the trainer conclude. This investment in education ensures that your fitness journey is not just a temporary endeavor, but a lifelong commitment to your well-being.

Results-Driven Approach

Personal trainers are invested in your success. They celebrate your achievements and continually adjust your program to ensure you’re progressing towards your goals. This results-driven approach keeps you motivated and engaged.

Moreover, this results-driven approach goes beyond just physical transformations. As personal trainers witness your dedication and the positive changes in your body and mindset, they become a source of unwavering encouragement. They understand that every milestone you achieve is a step towards a healthier and more confident version of yourself. By consistently fine-tuning your program and celebrating even the smallest victories, personal trainers create an environment where your achievements are acknowledged and your aspirations are always at the forefront. This not only drives you to push your boundaries but also fosters a sense of accomplishment that extends far beyond the gym walls.

Enhancing Mental Well-being

Physical fitness and mental well-being go hand in hand. A personal trainer not only focuses on your physical progress but also helps boost your confidence and mental resilience as you conquer new challenges.

Engaging in regular exercise under the guidance of a personal trainer not only improves your physical strength but also contributes significantly to your mental clarity and emotional well-being. As you work together to surpass physical barriers, your personal trainer becomes a source of encouragement, helping you build a positive self-image and the mental fortitude needed to tackle obstacles not just within your workouts, but also in various aspects of life. This holistic approach to well-being fosters a sense of accomplishment, empowerment, and a renewed sense of confidence that transcends beyond the gym, positively impacting your overall quality of life.

A Lifelong Investment in Health

Partnering with a personal trainer is an investment in your long-term health. The skills, knowledge, and healthy habits you develop under their guidance will stay with you for life, promoting overall well-being.

Moreover, the influence of a personal trainer extends beyond the realm of physical fitness, permeating various aspects of your daily routine. The discipline cultivated during personal training sessions, the nutritional insights gained, and the mental fortitude honed in the face of challenges become ingrained in your lifestyle. This investment in your well-being ripples through time, ensuring that the positive changes you make today endure as a foundation for a healthier and more fulfilling future.

Unlock Your Full Fitness Potential with Le Physique Personal Training: Your Partner in Achieving Optimal Health and Wellness

Are you tired of hitting fitness plateaus and feeling stuck in your journey toward a healthier lifestyle? Look no further than Le Physique Personal Training, your ultimate destination for personalized fitness solutions in Vancouver. Our team of experienced personal trainers is dedicated to helping you break through barriers, exceed your goals, and revitalize your workout progress. With tailored workout plans, expert guidance, and unwavering support, we’re committed to transforming your fitness journey into an inspiring success story. Don’t wait any longer – take the first step towards a fitter, stronger you. Contact us today to embark on your transformative fitness journey with Le Physique Personal Training. Your breakthrough starts now.

The post Revitalize Your Workout Progress with the Expertise of a Personal Trainer first appeared on Le Physique | Vancouver Personal Training.

To obtain molasses, sugar cane is boiled multiple times depending on the type of molasses you’re going for. Fancy molasses is obtained from boiling sugar cane once. Blackstrap molasses is created when sugar cane is boiled 3 times, making it thicker, darker and more bitter than fancy molasses. Here’s everything you need to know!

The Science of Blackstrap Molasses

Antioxidants

Antioxidants act to neutralize free radicals in our body, which are unstable molecules in our body that can damage the DNA in cells. Compared to refined sugars and alternative sweeteners such as corn syrup and raw cane sugar, blackstrap molasses has a highest quantity of antioxidants (Total antioxidant content of alternatives to refined sugar – PubMed (nih.gov). This can, in turn, lower our risk of cancer.

High levels of Iron

Iron is an essential component in red blood cells. Nearly 70% of the iron in our body is found in red blood cells! The bone marrow needs iron to produce red blood cells, which are responsible for delivering oxygen to the rest of our bodies. The recommended dietary allowance of iron is around 18mg for women and 8mg for men. A tablespoon of blackstrap molasses has about 2.4mg of iron, which is between 12% to 30% of iron that you need daily, slightly varying reports of 50 – 60 calories, 0 – 1 grams of protein and 0 grams of fat (nutrition breakdown).

If you do not consume sufficient iron, you may be at risk for iron-deficiency anemia. Without a  sufficient supply of iron, our bodies cannot produce enough red blood cells, thus lowering our red blood cell count and our ability to effectively carry oxygen in our blood. Some symptoms of anemia include: fatigue, weakness, pale skin, dizziness, and shortness of breath. Populations that may be at risk of iron-deficiency anemia include adolescents, menstruating women, pregnant and breastfeeding women.

Decreases stress and anxiety 

Blackstrap molasses contains vitamin B, calcium and magnesium, all of which contribute to decreasing stress and anxiety. Vitamin B6 raises serotonin levels in the brain, which is responsible for your mood and preventing pain, depression and fatigue. Studies show that low levels of vitamin B6 are directly associated with depression (Vitamin B6 level is associated with symptoms of depression – PubMed (nih.gov))

So how much blackstrap molasses should I eat? And how? 

A healthy dosage of blackstrap molasses is still undetermined, but 1 tsp a day is a safe dosage. It is not recommended to consume more than 6 tsp of blackstrap molasses per day. Of course, consult your doctor before buying buckets of blackstrap molasses and chugging it!

A few popular ways to add blackstrap molasses to your diet is mixing 1 tsp of blackstrap molasses into a glass of warm water. You can also add blackstrap to your smoothies, baked beans, oatmeal, and even barbeque sauce, our trainer Gillian – her partner event puts it on toast!

Blackstrap molasses can also be used in specific recipes as substitutes. You can put them in cookies, bread, cake, gingerbread cookies, or even as a sauce for chicken wings and salmon! Here’s a link to various recipes you can try out: Our Best Blackstrap Molasses Recipes – Crosby’s (crosbys.com)

Contraindications

While blackstrap molasses is generally safe for consumption, there are a couple of reasons to avoid consuming it. Blackstrap molasses can act as a mild laxative, so individuals suffering from irritable bowel syndrome, loose stool or watery diarrhea should avoid consumption until full recovery. Individuals allergic to sugar cane, or individuals with blackstrap molasses intolerance should avoid consumption altogether. Stop consuming blackstrap if any of these symptoms appear. As always, please check with your physician to see if this is a healthy alternative for you.

The anecdotal stuff

Unlike the scientifically proven benefits of blackstrap molasses listed above, there are a couple “wive’s tales” about its health benefits. Some individuals claim that blackstrap molasses is a great substitution for sugar as a sweetener, as it supposedly does not make your blood sugar spike as much, however there’s no science to back up this claim or prove it’s safer for individuals with diabetes. There are also claims that blackstrap molasses can promote bone health, boost hair health, relieve arthritis and promote healthy skin. We’ll wait for the researchers and scientists to confirm these ideas before we believe them!

This sounds disgusting – is it tasty?

Wondering what blackstrap molasses tastes like? Us too! We took it upon ourselves to taste test this infamous substance. Check out our reactions and thoughts in the video below.

The post Is Blackstrap Molasses good for you? first appeared on Le Physique | Vancouver Personal Training.

A: Dietitian at one point – No joke! Otherwise, a writer was another option 🙂

Q: What’s your spirit animal?

A: The Seahorse apparently 🙂

The post Meet Helen first appeared on Le Physique | Vancouver Personal Training.

In this blog I am going to share a few tips on how to maximize your adherence to exercise and exercise programs to help you maximize your benefits and enjoyment.

1. Prioritize yourself

How many times have you thought to yourself “there aren’t enough hours in the day” or “there are SO many things I need to do…for everyone else.” You are not alone! The biggest favour you can do yourself is to create a schedule/calendar where you can organize all your work, tasks, deadlines, appointments, or anything else, in one place. This not only helps you better manage your time, but it serves as a visual aid that lets you see where there may be free time in your schedule, and if not, that you actually need to create something just for you. If something is important to you such as your health, or quality time with family, don’t “find” time, you “make” time – this is step one.

For people just starting out, a good initial goal is to block off a slot of time at least once a week to exercise. It does not have to be the same time each week (your schedule may not even allow that), just aim for once a week. Determine what is realistic and something you can sustainably maintain. Is it 20 minutes a day? 60 minutes, 3 times a week? 30 minutes in the day, but broken into three 10 minute chunks? From there, you can evaluate which times work best with your mood, your schedule, and your sleep, and continue exercising at those times moving forward.

Brainstorm:

Am I more likely to feel motivation in the morning or evening? Will my schedule be easier to manage before everyone starts calling and texting, or would it be better for me to set boundaries after work and prioritize myself a couple days a week? What time of day do I feel the most energized to do some kind of activity?

Look at the big picture schedule and see if there are spots where you can prioritize your self care over something that might be draining such as being on social media, or attending yet another meeting that you don’t need to be part of.

2. Get an accountability partner, or people to exercise with

Some workplaces are starting initiatives to help keep their employees healthy. There may be a lunchtime yoga or fitness class offered at your office, or there may be a nice walking trail nearby. Reach out to your coworkers and employer to see how they could support you on your fitness journey, you may be surprised at how open they are!

Accountability is a huge contributor to exercise adherence. It is one thing to be accountable to yourself, but if you are exercising with others, or have others encouraging you, you are much more likely to stick with it. Support from your family and friends goes a long way in helping you adhere to lifestyle changes. 

In Vancouver, there are numerous Learn to Run programs put on to get people prepared for the Sun Run in April. While running might not be your thing, it’s just one example of something that you could find!

3. Pick an activity you enjoy doing

Once you have blocked off the time to exercise in your schedule, the last thing you want to do is dread that time! It is much easier to stick with a program or activity you enjoy than one you do not, seems self-explanatory right? However, this is a common mistake that many people make when starting to exercise. You want to look forward to your exercise time, and be excited about taking care of yourself!

There is a huge variety of activities to partake in that keep you healthy. If you are the type that likes to get your heart pumping and your body sweating, maybe crossfit or running is for you. If the former sounds like torture, then maybe you would enjoy weight-training or walking. Yoga, pilates, spin classes, kickboxing, zumba… the list goes on! There is most definitely something for everybody.

Brainstorm

Try to make a few quick lists for yourself:

1. exercises/activities I’ve always wanted to do / really love doing
2. exercises/activitiesI’m okay with doing
3. physical activities I really don’t enjoy (and maybe why)

This will give you a template of activities to engage in to help you start your fitness journey!

It may take some trial and error in the beginning, but don’t give up. Starting something new is always the hardest part. Perhaps, you will fall in love with something that you never saw yourself doing, you never know until you try!

4. Expect lapses and don’t be too hard on yourself for it

Did you ever hear about the guy with the perfect workout schedule who never in his life missed a workout for any reason? Me neither, because a person like that does not exist. Life happens, and sometimes we just have to go with the flow. If this means missing a workout or two, THAT’S OK. 

It is easy to get stuck in a rut. After missing one workout, you may feel discouraged and not want to attend the next, which starts a cycle that results in loss of adherence. Surprise surprise, you are not alone! This is a common sentiment and cycle that affects everyone. So how do you get around it?

When starting your exercise routine, be honest with yourself. Nobody is perfect, life happens and stuff comes up when you least expect it. Knowing in advance that these moments will come at some point and that you will bounce back, will set you up for success. Having the mental strength to come back after missing one or more sessions is greatly aided by the points we mentioned earlier: do something you love so that returning to it is easier, have support from others and stay accountable, and give yourself the time you need in the week to exercise.

Brainstorm

Ask yourself: What are the obstacles to my goals that could come up? This could be a busy schedule, a demanding job that requires you to stay late sometimes, or perhaps you are able 

to get good momentum but then get hurt after a couple weeks. With the list of obstacle you came up with, come up with strategies to help overcome them if they happen:

Ex: My boss asks me to work late – schedule workouts in the morning. Or schedule an appointment with a trainer, so I CAN’T stay late

Ex: I always get hurt and then set back – work with a trainer or a friend that knows how to deal with injuries to check my technique or have my physio on speed dial or listen to my body

This will allow you to already have a plan in place for when the most likely things to go wrong, go wrong. With the plan, you can resolve issues faster, and stay on track without completely losing the adherence.

5. Motivation and goal setting

The last point I want to mention is your reason for exercise. Motivation can come from different places. It can be:

1. Extrinsic Motivation: Motivation stems from desire to achieve an external reward or avoid punishment. Usually focused on the outcome of the activity. Ex. A focus on a desired body weight or physique that you are working towards
2. Intrinsic Motivation: Motivation stems from internal rewards and enjoyment of the activity. Usually focused on the progress, and doing the activity. Ex. Taking a spin class with your friends because you love the activity and the quality time with your friends.
3. A mix of both: a healthy balance of intrinsic and extrinsic motivation. Ex. Playing on a recreational hockey team because you love the sport, while also working towards the playoffs.

Numerous studies have shown that those with primarily intrinsic motivation are those that are more likely to adhere to an exercise routine. This plays into our point above about doing something you love to exercise, that’s intrinsic motivation! 

Brainstorm

Think about your own personal motivators for exercise. Which are intrinsic and which are extrinsic? Do you have a balance of both? 

When goals are oriented around the outcome of exercise, it can be very easy to lose motivation, and put ourselves down. Weight loss and change in physique are outcomes that can sometimes take months, depending on exercise intensity and limitations. If you are not hitting those goals in the first few weeks of starting your exercise routine (which you will most likely not), you may stop all together and perhaps blame yourself for not hitting your goals. Many people have had these experiences which present as barriers to starting exercise programs in the future.

When setting goals at the start of your exercise program, try to come up with progress goals as well as achievable outcome goals. Progress goals refer to those that you can hit as you continue your exercise program. Some examples of these are:

“I will go to the gym at least once a week”

“I will  take my dog for a walk three times a week”

“I will be able to run 1km continuously by the end of the month”

Hitting these goals as you progress through the program will further encourage you to continue, and build on the goals you have already hit. This will help you adhere to the program as you can see the benefits as you continue with it.

All in all, everyone’s exercise journey is a unique one. Some of us are sprinters, others are walkers, and some of us really love that stationary bike. What we do have in common however, are certain barriers to exercise. Scheduling, finding an activity you love, lapsing, and finding the right motivation, affect us all. The take home message from this blog is that you are not alone! With a little bit of work beforehand, and the tools we just shared now under your belt, you are equipped to maximize your exercise adherence and overcome those barriers!

Happy exercising! 

Author: Sarra Pirmohamed

Studying Kinesiology at Simon Fraser University, Sarra started playing sports at a very young age and has always loved competition and being active. She has been inspired to learn more about exercise physiology and rehabilitation. Sarra is a Client Care Manager and Jr. Kinesiologist at Le Physique

The post 5 tips to making your health routine stick first appeared on Le Physique | Vancouver Personal Training.

Layer up: make sure to dress in layers so you can adjust to the changing temperatures throughout your workout.

As the weather changes, so do our need for different clothing to keep us comfortable. When training in Vancouver during winter, it’s important to layer up so you can adjust to the changing temperatures. Here are some tips from Le Physique Personal Training Inc. to help you stay comfortable while working out this winter:

1. Dress in layers that you can easily add or remove as needed.
2. Start with a base layer of breathable, moisture-wicking material.
3. Add a middle layer of insulation for warmth, and top it off with a waterproof outer layer.
4. Don’t forget to wear a hat, scarf, and gloves to protect your extremities from the cold.
5. Pay attention to the forecast and plan your workouts accordingly – if it’s going to be a particularly cold day, make sure to dress accordingly.

Keep moving: it’s important to keep your body moving even when it’s cold outside

As the winter season approaches in Vancouver, it’s important for personal trainers to keep their clients moving. Despite the cold weather, there are a variety of ways to stay active and avoid putting your health at risk.

One way is to incorporate strength training: Strength training is an important part of any fitness routine but it s especially beneficial in the winter. Not only will it help you build muscle and improve your overall health, but it will also help you burn more calories and stay warm.

Warm up properly: a good warm-up will help your body adjust to the colder temperatures and prevent injuries. As the weather gets colder, it’s important to make sure you’re taking the proper steps to warm up before working out. Start with a light cardio activity to get your heart rate up and blood flowing.

Dynamic stretching is key – think lunges, arm swings, and leg swings. Avoid static stretches like touching your toes, which can actually cause muscle strains when done cold.

Once you’re warmed up, you can start your strength training routine. Remember to focus on form and use lighter weights than usual – your muscles will be less responsive in the cold weather.

Stay hydrated: drink plenty of water before, during, and after your workout to avoid dehydration.

As the weather gets colder in Vancouver, it’s important to keep up your water intake even if you’re not sweating as much. dehydration can lead to headaches, dizziness, and fatigue – all of which are feeling you don’t want when working out with a personal trainer.

At Le Physique Personal Training Inc., we recommend our clients drink at least 2 liters of water per day, especially if they are training in the winter months. This will help keep your energy levels up and prevent any unwanted side effects from dehydration.

So next time you reach for a coffee or energy drink, make sure to also grab a bottle of water to stay hydrated and perform your best during personal training sessions.

Eat healthy: fuel your body with healthy food

When the temperature outside plummets, it’s easy to let our healthy eating habits slide. We’re all guilty of turning to comfort foods in an attempt to stave off the chill. But if you’re trying to get in shape or lose weight, winter can be a real battle. Here’s a winter tip for personal training in Vancouver: focus on eating healthy.

Le Physique Personal Training Inc. is a Vancouver-based company that specializes in helping people reach their fitness goals. We say that one of the best ways to stay on track during the winter months is to make sure you’re eating healthy foods.

Key Takeaway

Following these winter tips for personal training in Vancouver will help you maintain your fitness and health goals despite the colder weather. Stay positive, wrap up warm and be smart with your exercise choices and you’ll be able to keep up your training all winter long.

The post Winter Tips for Personal Training in Vancouver first appeared on Le Physique | Vancouver Personal Training.

No, it’s not a type of math, nor is it a measuring system, plyometrics is a group of exercises that build on power using quick bursts of force. This may sound intimidating, but plyometric exercises can be quite simple. In fact, we’ve already prepped you on the topic of ‘plyos’ in an earlier blog, AND it’s very likely that you have done jumping jacks at some point…but did you know that jumping jacks are a plyometric exercise? You have gotten yourself started already.

The science of plyometrics

As stated above, plyometrics works to develop power which is the combination of strength and speed. Power is the use of force over a specific range of motion and period of time.To produce this force, the muscle must contract in either a concentric or eccentric manner. Eccentric contractions (lengthening of the muscle while producing force) produce more force and utilize less energy than concentric contractions. This is due to the difference in recruitment of motor units.

Motor units are bundles of muscle fibers that are all innervated by the same motor neuron. They range in size and are recruited at different times during muscle contraction. The smallest motor units, known as slow-twitch fibers are recruited first and produce minimal force for a long period of time. The last motor units to be recruited are the largest, these are known as the fast-twitch fibers, which produce large forces but for short periods of time.

Eccentric contractions require less motor unit recruitment and in turn, less energy expenditure. This occurs because the load of the external force (ie. the dumbbell, the olympic bar) is greater than the force produced by the muscle. Wow, that was confusing! Let’s break it down with an example:

You are performing bicep curls with a 20lb dumbbell. As you curl the dumbbell up towards your shoulder, you are performing a concentric contraction (shortening of muscle while producing force). The muscle contracts and you can admire your big guns in the mirror as they are flexed. The next step of the movement is the lowering of the dumbbell back down towards the floor, this is the eccentric contraction! Your bicep is elongating but still producing a small force to control the speed of lowering of the dumbbell. The force of the dumbbell is greater than the force of your muscle, which is why it is lowering towards the floor.

To produce the greatest force and power from the muscle, we must combine eccentric and concentric contractions. An eccentric lengthening phase prior to a rapid concentric contraction produces the power, and therefore speed and force, that is the basis of plyometrics! This sequential eccentric/concentric contraction is called the stretch-shortening cycle. Through various plyometric exercises and training, you can adapt your muscles and generate more power to benefit you in all aspects of your life.

Benefits of plyometrics

Plyometrics is typically combined with resistance training to maximize benefits. In general, the most common result of the two is an increase in muscle size, an amazing benefit for those impacted by sarcopenia (age related loss of muscle mass). Did you know that ??as you age, you lose roughly 5-8% of muscle mass each decade after you turn 30? This might not sound like much, but the average American male is 5’9″ and weighs ~200 lbs. Each decade, that is around 10 lbs of muscle lost. By the time you’re 60 years old, you’ll have lost 30 lbs of muscle. This is why plyometrics can be so beneficial for older age groups!

This increase in size is seen most frequently in the leg muscles such as the quadriceps, hamstrings, and adductors, since jumping is a big aspect of plyometric training programs. However, programs can be created and altered based on your wants and needs. You may want to increase your agility, vertical and/or horizontal jump distance, or simply your balance… plyometrics training can be adapted to improve all of these. Sport specific training can also be completed to improve specific aspects of your athletic performance.

But what if you aren’t playing any sports right now, what reason should you have to try plyometrics? (Hint: see answer below)

Plyometrics and injury prevention

No one likes getting injured, and the time it takes to recover can set you back on your fitness journey. Plyometrics improves landing techniques as well as torque stability, both huge aspects of our daily lives. Ever feel that weird back pain when rotating while carrying something heavy? Upper body plyometric exercises can adapt muscles to improve torque and protect your body from injuries caused by routine tasks.

The last benefit I wanted to mention is improved bone density! This one is perhaps the most important impact if you are simply looking to stay healthy. The impact phases of plyometrics (ie. the landing) provides a stimulus for the body to lay down the building blocks to increase bone tissue. This is extremely beneficial for any age group to build strong bones and delay the effects of osteoporosis (age related decrease in bone mass). 

Plyometrics for Beginners

Prior to starting plyometric exercise, some trainers recommend being able to squat 1.5x your body weight for at least one rep. While this is a great way to ensure your joints/body are capable of handling the increased loads associated with the jumping aspects of plyometrics, it does not apply to all plyometric patterns. As long as you have a stable core and joints and a good range of motion, you will be good to go for low-impact/bouncing and beginner plyometrics. This way you can build your way up to doing high-impact plyometrics and see all the wonderful improvements you make on the way!

Now that you know what plyometric training is, and why it is so great, let’s get you started with a few beginner exercises to ease your way into a better you.

Jumping Jacks

1. Begin with your feet together and your arms glued to your sides
2. Jump in the air while spreading your legs and clapping your arms together above your head (exhale during this motion)
3. Land in this position
4. Jump in the air while bringing your arms back to your sides and bringing your legs back together
5. Repeat for periods of 30s – 1 minute and progress as necessary!

These guys might be doing it “Wrong” but they’re still jumping!

Jump Squats

1. Begin in a squat position with your arms tucked to your chest
2. Jump upwards and extend your arms backwards or to the sky to propel yourself upwards (exhale during this motion)
3. Land in the position you started in
4. Repeat for periods of 15s – 45s and progress as necessary!

Medicine Ball Chest Pass

1. Begin in a comfortable, low position with knees slightly bent and a strong base of support. Hold the medicine ball close to your chest
2. Extend your arms and throw the ball to a partner or a strong wall (exhale during this motion)
3. (Optional): Receive the ball by having your arms extended and bringing the ball back to the starting position as you catch it
4. Repeat for periods of 15s – 45s and progress as necessary!

Final remarks

Now that you know what plyometric training is, how it benefits you, and some examples of beginner exercises, you have everything you need to get started! If you do have injuries or already suffer from osteoporosis, it is best to get a doctor’s or trainer’s advice about whether you are able to incorporate these exercises into your program. There are however many different types of plyometric exercises that do not require jumping, or utilize specific muscles, making it a very flexible training type for anyone to try.

Happy exercising!

About the author: Sarra Pirmohamed

Sarra started playing sports at a very young age and has always loved competition and being active. She has been inspired to learn more about exercise physiology and rehabilitation and is currently enrolled at Simon Fraser University completing her degree.

The post Workout tips: Are Plyometrics for you? first appeared on Le Physique | Vancouver Personal Training.

A trainer will help you set realistic fitness goals

Before you can start working out, you need to have a realistic fitness goal. You’ll need to figure out your fitness goal first before you can get started. During your personal training, your personal trainer will help you set goals and find a fitness routine that best suits your needs and lifestyle. This will help you stay motivated and keep going with your fitness routine. When you know why you are doing something, it’s easier to stick to it.

You will learn how to properly execute exercises with proper form and technique.

There are many different exercises that you can do to get fit. But, it’s all about doing them with proper form and technique so you don’t get hurt. If you have no idea what you’re doing, you are at a much higher risk of getting injured. At the very least, you won’t be getting the most out of your workout. During your personal training, your trainer will help you learn the proper form and technique for various exercises. This will help you get the most out of your workout without injuring yourself.

You will receive a customized workout plan based on your individual goals and needs

Once you have set your fitness goals and know a little bit about the exercises you should do, your trainer will create a customized workout plan just for you. You will get a plan that fits your lifestyle and is the right amount of intensity. This way, you will be able to see progress and reach your goals faster.

You will have a personal trainer to hold you accountable and push you to reach your potential

Sometimes, it can be hard to push yourself to your limits and beyond without a coach or a trainer pushing you to your potential. Having a personal trainer during your personal training being there to help you reach your potential and reach your goals is a great thing. Your trainer will challenge you and push you to go even further. Having someone there to keep you accountable and push you to do better will help you see much quicker results.

What is personal training for beginners?

Personal training for beginners is training with a personal trainer to get you started with a workout routine. This type of training is best for individuals who want to improve their health and lifestyle. Working out with a trainer will help you get the right amount of exercise and fitness routine for you. Personal training is ideal for those who are just starting out, who don’t have any fitness experience, or who want to start training but don’t know where to begin.

Why should you try personal training for beginners?

There are many advantages of trying personal training for beginners. For example, you will be able to get the right amount and level of exercise for your fitness level. This will help you avoid injuries and see results quicker. You also have someone to push you to do better and reach your fitness goals faster. A trainer will help you set realistic fitness goals, learn the proper form and technique for various exercises, and create a customized workout plan based on your goals and needs.

The Bottom Line

Personal training for beginners is a great way to get started with a fitness routine. Having a trainer will help you set realistic fitness goals, learn the proper form and technique for exercises, and receive a customized workout plan based on your individual needs. Working out with a trainer will help you reach your potential and see results quicker.

The post Personal Training for Beginners in Vancouver first appeared on Le Physique | Vancouver Personal Training.

What is GoByBike?

GoByBike means quite literally, go by bicycle! Take your bike to work, grocery shopping, and traveling around. The biggest advantage of traveling with your bike is that you can stay active rather than sitting in the car and being stuck in traffic. Plus, you don’t have to pay for gas which is incredibly expensive right now (hopefully we don’t look at this blog a year from now and laugh because prices are even higher…).

The GoByBike week movement originated in Victoria in 1995 with a group of commuter cyclists, aiming to increase awareness of commuter cycling. Now, the event has grown to more than 56,000 participate in 2019.

I’d like to start cycling. How do I start?

Don’t worry, you don’t have to rush out and get the fanciest bike with the fanciest gear to start incorporating more cycling into your life. For example, if your habit is to pick up a library book with by car, get on your bike instead! Shopping for groceries? Side bags (called pannier bags) and a front basket could do the trick *and* limit unnecessary purchases. The carbon footprint from cycling is about 21g of CO2/km, compare that to the average gasoline car, it is about 170g of CO2/km. This is 8x more greenhouse gasses produced to our planet earth! 

To participate in annual events like GoByBike week, create an account with this link and start logging your cycling trip. If you don’t know the actual cycling distance of your trip, you can use Google map – it will show you the riding distance for your trip! Also, when you log your cycling trip, you can see how many kilograms of greenhouse gasses you save (It helps save your wallet too!). 

Cycling Safety tips 

Before you grab your bike and start out on the roads, here are our top 4 safety tips to keep you safe:

1. Be aware of the environment around you – follow the rules on the road, shoulder check and hand signal before any turns. While we wish we lived in a world where people didn’t drive distracted, if a driver fails the yield, or is reaching for something, takes their eyes off the road and you happen to be in that space, it could cause serious injuries. 
2. Do your best to plan routes using bike lanes. Even if it makes your commute 5 or 10 minutes longer,  using the designated routes is safer and reduces the risk of injury. Plus, extra calories burned! Win win. Check out this link to find out more about bike lanes in the city of Vancouver. 
3. NEVER pass a motor vehicle on the right – as you approach an intersection, shoulder check, signal, and reposition yourself to the centre of the lane. Driver might not notice you if you pass them on their right side.
4. Practice and know your cycling skills – know how to ride in a straight line, signalling, braking, and quick turns can help you improve confidence while cycling on the road

Do I need special clothes for cycling?

I’m sure you know you will need a helmet, since it protects against direct hits to your skull, but definitely dress for the weather. The commute to work might be short and easy, but no one plans to get caught in inclement weather. Here are some tips to dress appropriately for the varying seasons:

• Wear multiple light layers that help trap heat – Start with a thin polyester layer that can keep your skin dry; add a long-sleeve shirt above
• Top all that off with a windbreaker – it should be water-proof and reflective. If you want extra fancy, look for ones with zippered sides and armpits!
• If you cannot find a windbreaker with reflective details, wear a reflector vest to make you more visible for drivers as they might not see you in foggy or wet conditions
• Biking gloves are a great to have with cooler weather. While you might not need gloves when walking, that extra wind chill during cycling can make your hands get cold, fast! If you’re cycling near dusk and or dawn, look for ones with reflective detail and waterproofing.

What are fitness benefits to cycling?

We’re glad you asked! While we don’t expect you to invest in a $10,000 bike and start cycling up Cypress Mountain, including little bike trips here and there are definitely beneficial to your health and fitness. Here are 5 benefits of regular cycling to our health:

1. It’s low impact — compared to running, cycling places less strain on the knees and ankles, while still providing benefits to your cardiovascular system and heart health.
2. It helps increase cardiovascular fitness — regular cycling stimulates and improves your heart, lungs, and circulation. This can strengthen your heart muscles and reduce the risk of cardiovascular disease. 
3. It can help reduce anxiety and depression — studies have shown that low to moderate intensity exercise can improve mental health. This is because our body will release endorphins, a ‘feel-good’ hormone, which can reduce stress. Cycling can be an independent “let me get away from it all and clear my head” activity or something you can do with friends and a community. We love the variety of it.

What are some easy bike trails around metro Vancouver?

Steveston South Dyke Trails

The Steveston South Dyke Trail is a popular trail in Richmond. It starts from the south of No. 5 Road and travels along the south coast of Richmond. Throughout your ride, you will see the Finn slough, gilbert beach, and all the way to Steveston pier. It is a chill and easy ride which takes around 30 minutes to complete.

Seaside Beaches 

This route provides a nice view along the coast of Vancouver, and it is one of the most popular bike routes. Since it is off the road, it is safe for riders for all ages and abilities. Start at Spanish Banks Park, you can ride along the bike lane to Locarno Beach and Jericho Beach. Then riders can head to Point Grey Road that has protected bike lanes that directs you to Kitsilano Beach. This bike trail takes around 20 minutes to complete. 

False Creek and Granville Island

This is my personal favourite! It is just right in front of Le Physique’s building with a gorgeous view around the sea wall. This route is safe for riders of all ages and abilities, so grab your friend for a ride! You can start at Yaletown, pass Science World, then all the way to Granville Island. The total distance is around 5km and takes approximately 20 minutes to complete.

Conclusion

I hope this blog helps you kick start with your cycling journey! With more and more traffic on the road, getting around the city by bike will be a nice option, and our weather is never that bad, that it can’t be done. Cycling can keep you strong, active and healthy, while being kind to your joints at the same time.

Keep your eyes open for part two about the best bike routes around the lower mainland!

Author: Andrea Cheung

With a passion for an active and healthy lifestyle (especially swimming), Andrea is pursuing a degree in Kinesiology to with the goal of having a positive impact on people’s health. She is currently working at Le Physique as a Personal Trainer and Jr. Kinesiologist

The post Cycling in Vancouver – fit tips first appeared on Le Physique | Vancouver Personal Training.

• Working late hours
• Back to back meetings
• Not having time to eat
• Cooking dinner after a long day
• And for many, tending to kids as well

It can be hard to find the time and energy to make healthy food choices and create, let alone stick to a nutrition plan, when skipping meals, ordering takeout, and grabbing snacks on the go become the norm. The good news is, getting on track doesn’t have to involve expensive, complicated diet plans or calculations or unhealthy fads. Even if you’re incredibly busy, simple shifts can make a huge difference.

Top 5 Weight Loss Tips for Busy Professionals

by Helen Tieu – Registered Dietician

Tip #1 for busy professionals: Meal Prep

This is listed as #1 for a reason!

Instead of cooking every single day or ordering takeout, you bulk cook 1-2 times a week to make lunches (or dinners) that last for the entire week. Essentially, you only invest 2-3 hours each week to set yourself up for success for the entire week.

Nailing this habit down not only saves you tons of time, but it also helps make the right choice the easy choice every day of the week. Many times, it’s not necessarily that we want to make the less healthy choice per se. It’s just that the less healthy choice is easier and so we opt for that.

So when we make the healthy choice easy, that’s when we win!

Tip #2 for busy professionals: Revamp Your Environment

No, I don’t necessarily mean channelling Marie Kondo or the ladies from The Home Edit for a room reno. By this, I mean your food environment.

Make the healthy choice the easy choice!

On those busy days when you’re mentally exhausted from work (basically most days, right?), your willpower and energy levels will likely be low.

This can make snacking on chips, cookies, or whatever is lying around the house, very enticing and far too easy. Set yourself up for success by not keeping these foods in the house. And if you have to keep them around, keep them hidden deep in the cupboards!

Instead, stock your house with healthy, convenient options in plain sight.

Here are some ideas:

• Fruit
• Nuts
• Veggies and dip
• Greek yogurt
• Cottage cheese
• Hard boiled eggs
• Edamame
• Whole wheat toast and nut butter
• Protein bar
• Healthy granola bar

That’s it! We’re big fans of keeping it simple. Want more healthy ideas? Check out our snack ideas blog here

Tip #3 for busy professionals: Snack Between Meals

Yes, I’m encouraging you to snack between meals – if:

• You’re hungry
• Don’t have time to eat a full meal
• Or know that it will be a long time until your next eating opportunity

As a busy professional, eating opportunities may be far and few between in your busy day.

When we go too long without eating, our blood sugars can gradually drop, we can start feeling ravenous or “hangry”, and want to eat everything in sight. This can lead to overeating and/or snacking excessively once we do get the opportunity to eat later on. And this can work against your weight loss goals.

By having a quick and convenient snack (like the ones listed above – fruit, nuts, smoothies, and bars are popular ones!), we can reduce hunger and mitigate or prevent overeating later on.

Conclusion: Keep those snacks stocked in your kitchen and work office!

Tip #4 for busy professionals: Increase Your Step Count

Of course, I do encourage you to get in workout sessions a few times a week if possible. Aside from that, you can also increase your daily step count as “passively” as possible. By this, I mean without taking too much additional time out of your day and to walk while doing something you’re going to be doing anyways.

This can look like:

• Walking to the grocery store, work, or gym when possible
• Walking around the house during meetings
• Going for a 10-15 minute walk at lunch or during a break
• Walk whenever you talk on the phone
• Walk your dog

Every little step counts!

Tip #5 for busy professionals: Buy Back Your Time

This can involve leveraging paid services such as:

• Grocery delivery (e.g. Instacart and many local grocery stores have their own delivery, too)
• Meal kit delivery services (e.g. Hello Fresh, Chef’s Plate)
• Ready to eat meal prep / delivery services (e.g. 2 Guys With Knives, Fresh in your Fridge)
• Working with a personal trainer
• Working with a nutrition professional 

Sometimes, depending on the amount of spare time you have, it may be more worth it to pay for these done-for-you services, or have a professional in the field to hold you accountable and guide you toward your goals, versus doing it yourself.

These investments can save you time and energy in the long run that you can use towards other areas of your life!

Conclusion

At the end of the day, we can do as much as we can to minimize the amount of time required to eat healthy and stick to our nutrition and exercise plan.

But some time will still be required. And if weight loss is a priority to you at this time, commit to spending the time required to build the right systems and habits to ultimately make weight loss easier for you in the long run!

• Helen is passionate about helping others to improve their health and reach their body composition goals, so they can grow into the best version of themselves and life their best life! Her approach involves making gradual, sustainable changes, while maintaining balance and a healthy relationship with food.

The post Top 5 Weight Loss Tips for Busy Professionals first appeared on Le Physique | Vancouver Personal Training.

Working out is not an easy task. It takes time, effort, and perseverance. However, with the assistance of a personal trainer, you can make the most of your workout routine and see results more quickly. A personal trainer can assist you in setting goals, identifying your weaknesses, and devising a strategy to overcome them.

They will also encourage you to work harder than you would on your own and keep you motivated when you want to give up. A personal trainer can also provide valuable feedback and advice on your form, which can help you avoid injuries. Working with a personal trainer is the best way to achieve your fitness goals if you’re serious about getting in shape.

Best Personal Trainer

As a fitness fanatic, I am frequently asked who the best personal trainer is. And, while there are numerous highly qualified trainers available, I believe that the best trainer is ultimately the one who is best suited to your specific needs and goals. Rather than focusing on a single trainer, I would advise you to seek out someone with whom you are comfortable and who you are confident can help you achieve your fitness goals. Having said that, here are a few things to look for when hiring a personal trainer:

First, ensure that the trainer has prior experience assisting people in achieving results similar to what you’re after. Working with someone who specializes in weight loss is pointless if you’re trying to gain muscle, for example. Second, look for a trainer who is up to date on the latest exercise science and trends. You don’t want to be stuck doing out-of-date, ineffective workouts.

Finally, look for a trainer who is genuinely enthusiastic about assisting others in reaching their fitness goals. A good trainer will be motivating and supportive, always looking out for your best interests. You can be sure to find the best personal trainer for you if you keep these factors in mind.

Best Vancouver Personal Trainer

Finding a good personal trainer, as any fitness enthusiast knows, can be the key to achieving your fitness goals. But, with so many options, how do you know which one is right for you? If you’re looking for a top-tier trainer, Vancouver Personal Trainer is the one to choose.

Vancouver Personal Trainer is a world-renowned fitness expert, and his team of certified trainers is second to none. Whether you want to lose weight, gain muscle, or simply get in better shape, Vancouver Personal Trainer can help. They have cutting-edge facilities and dedication to customer service, which is the ideal place to begin your fitness journey.

Final Thoughts

If you’re looking for a Vancouver personal trainer who can help you achieve your fitness goals, we would be happy to provide a free consultation. We have a wide range of programs and services to suit everyone’s needs, and our trainers are passionate about helping people reach their fitness potential. Contact us today to get started!

The post Working out With the Best Personal Trainer first appeared on Le Physique | Vancouver Personal Training.