Hi everyone!
First of all, I really want to thank everyone for all the support
you've given me over the past few months. As an expecting first
time mommy this means the world to me!
As some of you may know, I'm just about to launch a whole new
project with OCMFitness, and I'm so excited to spread the word!!!
Here it is:
The OCMFitness Fat Loss Formula
We'll be offering Small Group Personal Training out of Champion
Cheerleading in gorgeous South Surrey, BC.
This isn't a boot camp. While you will be working in a group setting,
our groups will be smaller (4-8ppl) and will be more focused on the
individual and their progress. Boot camps generally cram their groups
as full as possible to bring in as much revenue as they can. This
results in injury and not reaching your goals! Of course money is a
fantastic thing to have, but so is having a quality group of women and men
who can receive the attention they deserve.
We will also provide meal plans to those who want them, and we will
also do a body diagnostic test on the first day of class. This will
include your Body Fat Percentage, weight, girth measurements and postural
assessment.
Classes will start on March 7th and March 8th, 2011 and will run in 4 week
sessions. You may attend either 2x per week or 3x per week:
Mon-Wed-Fri at
6:00am
7:00am
9:30am
6:00pm (outdoors at Sunnyside Elementary)
-OR-
Tue-Thu
7:00am
9:30am
As things pick up and we start getting busier, we will definitely add more
class times.
OK, now for the part that everyone's wondering about: the cost!
Normally, they will be:
$149 - 2x per week
$179 - 3x per week
But because you are all such fantastic past and present clients I would like
to offer you 1 month at 50% off!
PLUS, because I just can't afford to spend thousands of dollars on advertising,
I am willing to extend the free offer to all of you for more than a month if
you can pass on any referrals in my direction!
Remember that there are only 8 spots per class and I want these classes FULL by
the weekend.
Email me ASAP to register for a spot, or if you want any more information!!!!
Thanks so much everyone, I look forward to kicking you butts again soon!
Showing posts with label White Rock. Show all posts
Showing posts with label White Rock. Show all posts
Tuesday, March 1, 2011
Thursday, January 27, 2011
Pregnancy, Cravings, Weight Gain and Eating Properly for Once! A Must Read for Expecting or New Moms! Part 1
Since becoming pregnant I've been asked the same question over and over again. "Have you been having any weird cravings yet?"
The answer is NO.
Well, I suppose that's a lie. When we first conceived I was expecting the obligatory cravings like ice cream and pickles. Things really far out there and gross to the non-pregnant population. While I do like both of those items, I never once craved them together. The only thing I started to crave really bad was meat. I was a vegetarian for 16 years before becoming pregnant. Notice I said was a vegetarian (I will cover more on this in part 2). I hated that I was craving the one thing I had avoided for so long! So I went down to my local Indigo and started browsing the pregnancy section, in hopes of finding a book that would tell me my cravings could be justified. As it turns out, I found quite the opposite and it really opened my eyes to what was truly going on in this head of mine.
I purchased the book Skinny Bitch Bun in the Oven and immediately read it from cover to cover. I really loved their "tell it like it is" approach and found value in a lot of the information. One of the main messages I retained from this book and is that cravings are just that: cravings! This line of thought 100% changed my outlook. Think about it this way, cigarette smokers crave smoking, alcoholics crave the bottle and drug addicts crave drugs. This doesn't mean that any of those things are actually something that the craver needs!!!!! After a bit more research into food cravings, I found that the only solid craving your body gets when it needs something is ice. It is a sign that you're iron deficient. So if that sounds like you, please have that checked! Otherwise, look at it this way: You are no longer fueling yourself, you are fueling the body of a whole new human being. They are depending on you to provide them with the nutrients that they need to grow strong in the womb. Stuffing your face with 1,000's of extra sugary and nutrient-bare calories a day is doing absolutely no one any good. Guess what ladies, it's not about you anymore! It is extremely selfish, plain and simple. (wow, I said craving a LOT in that last paragraph!)
You are absolutely going to gain weight while you are pregnant. It is crucial for fetal development. But it shouldn't be because you've let all inhibitions fly out the door and are now eating like a raging hormonal monster!
Healthy weight gain while pregnant is as follows:
- Under weight prior to pregnancy = 30-40lb total*
- Healthy weight prior to pregnancy = 20-35lb total*
- Over weight prior to pregnancy = 15-20lb total*
*Please remember that these are guidelines and that your doctor will help you find the best weight gain range for your body.
If you're worried about what all that extra weight amounts to, don't worry it's not all fat, there IS a baby in there after all! Here's a breakdown for you:
| Baby | 5-10+ lb |
| Maternal Tissue Fluid | 6 lb |
| Maternal Fat Stores | 5 lb |
| Blood Volume | 2.5 lb |
| Amniotic Fluid | 2 lb |
| Uterus | 2 lb |
| Breast Tissue | 1 lb |
| Placenta | 1 lb |
| Total | 24.5lb – 29.5lb** |
**The information in this chart is courtesy of The Pre & Post Natal Fitness Certification Manual, by Sue Dumais & Lisa Windsor.
In the first and second trimesters you should aim for an extra 390 calories per day, and in the third trimester you only need around 300 extra calories per day. Everyone has different opinions on this but I've found this to be ideal. You aren't eating for 2 adults, you're eating for one adult and one tiny little baby!!!
Becoming pregnant is the perfect time to start living a healthier lifestyle. Incorporating light exercise as prescribed by a prenatal fitness consultant and eating healthy into your daily routine now will not only benefit you during your pregnancy, but it can assist with an easier labour and will also give you the tools you need to bring your baby into a healthy environment. Plus, once you've delivered your baby and have doctor's clearance to exercise again, it's much easier to get into pre-baby shape when you haven't gorged yourself and let yourself go! Develop your good habits now and they will be second nature once your bundle of joy arrives. Active healthy parents = active healthy children.
If you have any questions regarding any of the information above, feel free to contact me at info@oceancitymobilefitness.com.
Stay tuned for more information on fueling your body in an appropriate way to maintain a healthy weight gain throughout your pregnancy.
Until then,
Jenn
Monday, January 17, 2011
Wrapping my Head Around This - Part 1
**Let me preface this post by letting you know this post starts off as a bit of a woah is me whine. I know many mothers go through much worse than I have, and for that my hat's off to you!
I have always considered myself a woman who is in shape and takes good care of herself. I do some form of exercise daily, I eat well and I take time for myself every day to reflect, relax and centre myself. So upon finding out that I will soon be a mommy, I really thought this pregnancy would be a breeze!
Boy was I mistaken.
Don't get me wrong, now that I'm in the 2nd trimester I'm feeling much more like my old self. Really though, the first three months of this pregnancy were quite rough on me, which I touched on here. I had a terrible time sleeping. Being hit by insomnia had me acting like a zombie. I was running on at the most 3hrs of sleep a night (yes I'm aware that this is something I get to look forward to once my little one arrives). Also, I was extremely nauseous. Every scent had me holding my breath and running to the bathroom.
While feeling sick and exhausted was hard enough on this usually hardy personal trainer, the worst thing I went through (and am still experiencing here and there) has been pelvic instability and sciatic pain. For someone who considered herself quite fit and looked forward to her daily workouts, this was quite debilitating. I didn't have the strength or energy to exercise. I couldn't lie on my back because of the pain and I was mad at myself for feeling so weak. I didn't even have the energy to work on my deep core exercises that I have been teaching my clients. I was becoming depressed and began doubting that I was going to have the dream pregnancy I had originally hoped for.
It felt like FOREVER, but I finally made it into my 2nd trimester. My goodness, it was like a light switched back on! Ladies, everything they say about the 2nd trimester has rang true thus far. I began sleeping again, the nausea is gone and I've been able to get back to exercising. I've been able to start working on my core again, which is crucial for stabilizing your pelvis, relieving other pains associated with pregnancy and also prepares your body for birth. The improvements have been fantastic and I feel great! When I ask my clients what they think are ideal core strengthening exercises, I always hear the same things: sit-ups, crunches, bicycle crunches. Sure those muscles target a few of your abdominal muscles, but they certainly don't target your core!
In my next post, I will give you a few fantastic core exercises that are crucial for everyone who exercises, not just women who are expecting. I did my pre/post natal certification with a fantastic woman, Sue Dumais, who has spent her life learning about and working with the pelvic floor and deep core muscles. She gave me invaluable training and I'm excited to share a bit of it with you!
Check back soon for Part 2!
Jenn
www.oceancitymobilefitness.com
I have always considered myself a woman who is in shape and takes good care of herself. I do some form of exercise daily, I eat well and I take time for myself every day to reflect, relax and centre myself. So upon finding out that I will soon be a mommy, I really thought this pregnancy would be a breeze!
Boy was I mistaken.
Don't get me wrong, now that I'm in the 2nd trimester I'm feeling much more like my old self. Really though, the first three months of this pregnancy were quite rough on me, which I touched on here. I had a terrible time sleeping. Being hit by insomnia had me acting like a zombie. I was running on at the most 3hrs of sleep a night (yes I'm aware that this is something I get to look forward to once my little one arrives). Also, I was extremely nauseous. Every scent had me holding my breath and running to the bathroom.
While feeling sick and exhausted was hard enough on this usually hardy personal trainer, the worst thing I went through (and am still experiencing here and there) has been pelvic instability and sciatic pain. For someone who considered herself quite fit and looked forward to her daily workouts, this was quite debilitating. I didn't have the strength or energy to exercise. I couldn't lie on my back because of the pain and I was mad at myself for feeling so weak. I didn't even have the energy to work on my deep core exercises that I have been teaching my clients. I was becoming depressed and began doubting that I was going to have the dream pregnancy I had originally hoped for.
It felt like FOREVER, but I finally made it into my 2nd trimester. My goodness, it was like a light switched back on! Ladies, everything they say about the 2nd trimester has rang true thus far. I began sleeping again, the nausea is gone and I've been able to get back to exercising. I've been able to start working on my core again, which is crucial for stabilizing your pelvis, relieving other pains associated with pregnancy and also prepares your body for birth. The improvements have been fantastic and I feel great! When I ask my clients what they think are ideal core strengthening exercises, I always hear the same things: sit-ups, crunches, bicycle crunches. Sure those muscles target a few of your abdominal muscles, but they certainly don't target your core!
In my next post, I will give you a few fantastic core exercises that are crucial for everyone who exercises, not just women who are expecting. I did my pre/post natal certification with a fantastic woman, Sue Dumais, who has spent her life learning about and working with the pelvic floor and deep core muscles. She gave me invaluable training and I'm excited to share a bit of it with you!
Check back soon for Part 2!
Jenn
www.oceancitymobilefitness.com
Monday, January 3, 2011
I'm Back!
No, you're not seeing things. It is really happening; I've returned from my two month hiatus. It's been a strange and exciting time for myself, my family and my business and I'm so glad that I'm finally well enough to get back to updating this blog!
So let me give you a summary of what's been happening!
1. At the beginning of November, something we've been waiting for for a LONG time happened: my sister finally had her precious little munchkin, Lily! Weighing in at 8lb 6oz at birth, she came into this world naturally (not that my sister intended on it being that way, things just progressed so fast!)and has been growing like a weed ever since! Her 2 month birthday is on Wednesday and she's already up to 13lb! I'm so in love with that little bundle of perfectness. :)
2. We went on a little vacation down to Mexico to attend the wedding of some dear friends of ours. We stayed at Dreams Puerto Aventuras, which is down near the Mayan Riviera. The wedding was beautiful, the resort was gorgeous and of course the scenery was wonderful. Unfortunately I got sick right at the beginning of our trip so I couldn't enjoy myself as much as I would have liked. At least there was good reason behind it!
3. When we got back from Mexico and (literally the day we returned) we found out that we're expecting a baby of our own! While we are utterly thrilled, the first 12 weeks were VERY hard on me. I had extreme nausea and my hips started separating so fast that I was in major pain. Combating the nausea, pain and fatigue made it very hard for me to function. I ended up taking a bit of a break from training because I just couldn't give my clients what they needed. I knew that it wasn't going to last long though, and I was right. Even though I'm still experiencing some hip discomfort, I'm finally able to give my clients the dedication (and butt-kickings) that they deserve! We're just about 14 weeks now and LD (Little Duddy) is about the size of a peach! We're due July 6th!! Because of this huge change in our lives, I've made some big changes to my business.
4. As of January 1st, Ocean City Mobile Fitness will be solely operating out of South Surrey and White Rock. Because I'm a small business owner and my husband's income just isn't enough to support a family on its own, I will not be able to take a full maternity leave. This means it is time to start pinching pennies now!!! Less time traveling to clients around the lower mainland and the ability to be near our home will make this new stage in our lives easier for us.
5. After working with my clients almost solely on weight loss I've been working on the nutrition aspect of things quite a bit more in 2010. This has me considering a degree in nutrition while continuing to kick the butts of all my clients. I'm hoping to add this to what I can offer my clients by the beginning of 2012 and becoming a 1 stop shop for all your weight loss needs!!!!
So I think that about sums it up. To all of my wonderful clients, thanks for hanging in here with me during this crazy time in my life. I'm looking forward to sharing my journey through pregnancy with all of you, as well as keeping you up to date with all of my healthy weight loss tips and tricks!!!!!
All the best in 2011!!
Jenn
So let me give you a summary of what's been happening!
1. At the beginning of November, something we've been waiting for for a LONG time happened: my sister finally had her precious little munchkin, Lily! Weighing in at 8lb 6oz at birth, she came into this world naturally (not that my sister intended on it being that way, things just progressed so fast!)and has been growing like a weed ever since! Her 2 month birthday is on Wednesday and she's already up to 13lb! I'm so in love with that little bundle of perfectness. :)
2. We went on a little vacation down to Mexico to attend the wedding of some dear friends of ours. We stayed at Dreams Puerto Aventuras, which is down near the Mayan Riviera. The wedding was beautiful, the resort was gorgeous and of course the scenery was wonderful. Unfortunately I got sick right at the beginning of our trip so I couldn't enjoy myself as much as I would have liked. At least there was good reason behind it!
3. When we got back from Mexico and (literally the day we returned) we found out that we're expecting a baby of our own! While we are utterly thrilled, the first 12 weeks were VERY hard on me. I had extreme nausea and my hips started separating so fast that I was in major pain. Combating the nausea, pain and fatigue made it very hard for me to function. I ended up taking a bit of a break from training because I just couldn't give my clients what they needed. I knew that it wasn't going to last long though, and I was right. Even though I'm still experiencing some hip discomfort, I'm finally able to give my clients the dedication (and butt-kickings) that they deserve! We're just about 14 weeks now and LD (Little Duddy) is about the size of a peach! We're due July 6th!! Because of this huge change in our lives, I've made some big changes to my business.
4. As of January 1st, Ocean City Mobile Fitness will be solely operating out of South Surrey and White Rock. Because I'm a small business owner and my husband's income just isn't enough to support a family on its own, I will not be able to take a full maternity leave. This means it is time to start pinching pennies now!!! Less time traveling to clients around the lower mainland and the ability to be near our home will make this new stage in our lives easier for us.
5. After working with my clients almost solely on weight loss I've been working on the nutrition aspect of things quite a bit more in 2010. This has me considering a degree in nutrition while continuing to kick the butts of all my clients. I'm hoping to add this to what I can offer my clients by the beginning of 2012 and becoming a 1 stop shop for all your weight loss needs!!!!
So I think that about sums it up. To all of my wonderful clients, thanks for hanging in here with me during this crazy time in my life. I'm looking forward to sharing my journey through pregnancy with all of you, as well as keeping you up to date with all of my healthy weight loss tips and tricks!!!!!
All the best in 2011!!
Jenn
Wednesday, November 3, 2010
Bits and Pieces From the Week
It's that time of week! Here are a few great blogs I've come across this past week:
Read Rachel Seay's inspiring story about her marathon
Who knew caffeine did this???
More Yoga Benefits
Diabetes Reality Check in BC
What's new at Bikram's White Rock
Happy reading!!!
Jenn
www.oceancitymobilefitness.com
Read Rachel Seay's inspiring story about her marathon
Who knew caffeine did this???
More Yoga Benefits
Diabetes Reality Check in BC
What's new at Bikram's White Rock
Happy reading!!!
Jenn
www.oceancitymobilefitness.com
Monday, November 1, 2010
Halloween Hangover
Did you guys read my post about what it'll take to burn off that extra Halloween candy? Well, chances are you've still got that junk in your house. While I believe that the kiddos should be allowed a couple treats, the amount of loot they've surely come home with is enough to keep them gorging themselves for half a year or more!
I think that it's worth it to get that stuff out of your house as fast as humanly possible. The sugar is terrible for developing teeth and not to mention it is even more terrible for those parents trying to maintain self control!
Now I'm not a mom and of course can't tell you how to raise your kids, but I think in the long run it's much more worth it to offer your kids something in exchange for the candy. This of course should be within reason. Rachel Seay with Inner Fit Studios mentioned that you could "offer them a toy, movie or book in exchange for throwing out the candy. Everyone wins when the cheap processed sugar is out of the house and off the thighs!"
I couldn't agree more! Now get that candy out of your house and keep moving!!
Yours in not giving in to the temptations of candy,
Jenn
www.oceancitymobilefitness.com
I think that it's worth it to get that stuff out of your house as fast as humanly possible. The sugar is terrible for developing teeth and not to mention it is even more terrible for those parents trying to maintain self control!
Now I'm not a mom and of course can't tell you how to raise your kids, but I think in the long run it's much more worth it to offer your kids something in exchange for the candy. This of course should be within reason. Rachel Seay with Inner Fit Studios mentioned that you could "offer them a toy, movie or book in exchange for throwing out the candy. Everyone wins when the cheap processed sugar is out of the house and off the thighs!"
I couldn't agree more! Now get that candy out of your house and keep moving!!
Yours in not giving in to the temptations of candy,
Jenn
www.oceancitymobilefitness.com
Fav Places to Train #2
*Oops! This post was supposed to be up yesterday but I didn't set the date properly... Sorry guys!*
Today I'm taking you to a great park that is filled with a TON of great outdoor activities. It is located smack dab in the middle of White Rock and is called Centennial Park.
There so much to do here. The tennis courts here are very popular. I find them intimidating but if you've got some skills and a partner, then come out and challenge a duo to a game. :)
Tennis barely skims the surface of what you can do at this park though. Anywhere from lawn bowling to a playground to soccer fields and baseball diamonds, you can spend a full afternoon here with a healthy picnic lunch and have fun while being active!
I often bring my dog Kuma here to hike through the trails. You can make it all the way from 16th Avenue to the beach if you take the right path, and of course there's hills and staircases along the way. Here's a map of the trails. Just remember that the part of the beach you'll end up at is NOT dog-friendly. If you walk along the shops on Marine Drive you can bring your pooch over to East Beach and let your four-legged friend splash in the waves. It usually takes me about an hour to make it down to the beach and back (including a short stop to enjoy the view).
Just remember, exercising doesn't have to be about going into a gym and spending hours there pumping iron or mundanely running on a treadmill. Including your family, pets and friends will make being active a much easier thing to include into your daily life!
Be sure to check back next week for more outdoor fun in White Rock!
Jenn
www.oceancitymobilefitness.com
Today I'm taking you to a great park that is filled with a TON of great outdoor activities. It is located smack dab in the middle of White Rock and is called Centennial Park.
There so much to do here. The tennis courts here are very popular. I find them intimidating but if you've got some skills and a partner, then come out and challenge a duo to a game. :)
Tennis barely skims the surface of what you can do at this park though. Anywhere from lawn bowling to a playground to soccer fields and baseball diamonds, you can spend a full afternoon here with a healthy picnic lunch and have fun while being active!
I often bring my dog Kuma here to hike through the trails. You can make it all the way from 16th Avenue to the beach if you take the right path, and of course there's hills and staircases along the way. Here's a map of the trails. Just remember that the part of the beach you'll end up at is NOT dog-friendly. If you walk along the shops on Marine Drive you can bring your pooch over to East Beach and let your four-legged friend splash in the waves. It usually takes me about an hour to make it down to the beach and back (including a short stop to enjoy the view).
Just remember, exercising doesn't have to be about going into a gym and spending hours there pumping iron or mundanely running on a treadmill. Including your family, pets and friends will make being active a much easier thing to include into your daily life!
Be sure to check back next week for more outdoor fun in White Rock!
Jenn
www.oceancitymobilefitness.com
Saturday, October 30, 2010
Step Away From the Candy (Literally!)
Did you know that the average amount of calories in one of those tasty little Halloween treats is approximately 70???? That's not to mention the low protein yet high fat, sodium and carbohydrate content.
Now I'm all for enjoying yourself in moderation. If you can't have yourself a treat here or there then what's the point, am I right? The problem is not knowing when to stop yourself. I can almost guarantee that there isn't a single client of mine who will limit themselves to only 1, or 2, or even 3 of these little morsels! If you can stop yourself at 3, that'll be around 210 calories on 3 small chocolate bars.
Go ahead and enjoy them, because here are a bunch of exercises that will help you burn them off:
1.5 hrs of shopping
1 hr casual walking or bowling
50 minutes of light weights
40 minutes of mopping
36 minutes of kayaking
30 minutes of low impact aerobics
26 minutes of jogging
22 minutes of jumping jacks (can you imagine 22 straight minutes?????)
16 minutes of cross country skiing
8 minutes of running at 12mph
So get your butt on a treadmill, pull the mop out or (my favourite) go shopping!!
These numbers are based on a 150lb female. Everyone varies depending on their particular body type but these are a good guide to calorie burning. You can find more useful calculators here.
Don't forget to check out my website for more useful information!!!!
Yours in treating yourself responsibly,
Jenn
www.oceancitymobilefitness.com
Now I'm all for enjoying yourself in moderation. If you can't have yourself a treat here or there then what's the point, am I right? The problem is not knowing when to stop yourself. I can almost guarantee that there isn't a single client of mine who will limit themselves to only 1, or 2, or even 3 of these little morsels! If you can stop yourself at 3, that'll be around 210 calories on 3 small chocolate bars.
Go ahead and enjoy them, because here are a bunch of exercises that will help you burn them off:
1.5 hrs of shopping
1 hr casual walking or bowling
50 minutes of light weights
40 minutes of mopping
36 minutes of kayaking
30 minutes of low impact aerobics
26 minutes of jogging
22 minutes of jumping jacks (can you imagine 22 straight minutes?????)
16 minutes of cross country skiing
8 minutes of running at 12mph
So get your butt on a treadmill, pull the mop out or (my favourite) go shopping!!
These numbers are based on a 150lb female. Everyone varies depending on their particular body type but these are a good guide to calorie burning. You can find more useful calculators here.
Don't forget to check out my website for more useful information!!!!
Yours in treating yourself responsibly,
Jenn
www.oceancitymobilefitness.com
Friday, October 29, 2010
30 Minute Workouts #3
Here are numbers 6 and 7 in my quest to find great 30 minute workouts online (you can find the first two posts here and here):
Outside Online's 30 Minute Workout - This workout is actually by a Vancouver-based trainer named Shaun Karp. He's developed fitness programs for NHL players!
Makeover Fitness's 30min Upper Body Workout - This one includes your stretches at the end. Pick a weight that is challenging to complete the last few reps with.
Remember, if you're unsure of how to complete these exercises be sure to consult a personal trainer or gym attendant.
Have a happy Halloween everyone! Stay tuned all weekend for more tips to keep you in check :)
Jenn
www.oceancitymobilefitness.com
Outside Online's 30 Minute Workout - This workout is actually by a Vancouver-based trainer named Shaun Karp. He's developed fitness programs for NHL players!
Makeover Fitness's 30min Upper Body Workout - This one includes your stretches at the end. Pick a weight that is challenging to complete the last few reps with.
Remember, if you're unsure of how to complete these exercises be sure to consult a personal trainer or gym attendant.
Have a happy Halloween everyone! Stay tuned all weekend for more tips to keep you in check :)
Jenn
www.oceancitymobilefitness.com
Monday, October 25, 2010
Feeling Lost in the Gym?
As a personal trainer who spends a lot of time at a ladies-only facility, I'm often asked questions about what one should do at the gym if they haven't followed a workout program before. About 95% of the time I'm in the middle of a training session, so without disrupting my appointment with my client I offer a few basic tips:
1. Most of these gals don't come in more than 3 times a week, so I advised them to space a day in between each session and do a full body workout each time.
2. Focus on targeting each area of the body:
4. When possible, do exercises that will target more than 1 muscle group at a time (compound exercises!) as this will save time. Doing a chest press will work your chest, fronts of your shoulders and triceps. A leg press will work your quads, gluts, hamstrings and calves.
5. Keep your core engaged while performing ALL exercises. This does NOT mean sucking it in like Hasselhoff in his Baywatch years. Here's a quick way to cue your core that I use with my clients: take a slow deep inhale and stick your tummy out as far as possible. Now exhale VERY slowly while pulling your tummy in at the same time. Be sure to exhale until there's not an iota of air left in your lungs. Once you've finally completely exhaled, your whole core should feel completely solid. Now, keep that solid core and continue to breath. Make sure to do this during EVERY exercise!
6. I prefer having my clients work with free weights and their own body weight when they exercise. This challenges their stability and their core (see above), as well as their hand/eye co-ordination. This doesn't mean free weights are right for you, though. Start on machines if you're not confident with free weights as posture is extremely important. (this is why seeing an experienced personal trainer - even if for only 1 or 2 sessions - is a fantastic investment in your workout career as it will give you so many more options in the gym!)
7. If you aren't sure if you're doing an exercise right or if you don't know how a specific machine works, grab a staff member (or a personal trainer who isn't with a client) to correct you if needed. These guys should be more than happy to help you.
8. When you start using resistance machines or weights at the gym, don't just mindlessly use your piece of equipment until you're bored with it and then move on. Write the exercises down that you'll be performing. Here's my free workout card so you can record what you do and keep track of your progress.
9. What are your goals? Are you trying to create muscle tone, build strength, or lose weight? If you're trying to lose weight, typically keeping your repetitions around 15-20 will burn fat. 8-12 reps will help you get those nice shapely arms, and 2-8 will give you strength. Regardless of what your goals are, be sure to use an appropriate weight. If you can complete your reps with ease, bump those weights up! Your last few reps should be a challenge. Alternatively, make sure you can complete the amount of reps for your goals!
10. I've saved the best tip for last! The absolutely most asked question is of course, "when should I do my cardio?" Again, this depends on your goals and the amount of time you have at the gym. If you have less time, then incorporate cardio intervals into your weight routine. By now you know I LOOOVE interval training. No matter what your goals are you'll see maximum benefits by mixing up your cardio and weight training. Do your cardio in between sets of exercises. Perform your cardio in 45second to 2minute intervals to get your heart rate up. If you have a bit more time to spare, you like to focus on your weights separately from your cardio and your goal is to lose weight then I would suggest doing it first. You won't be as fatigued as you could be after your workout and you can maintain your pace in the "fat burning zone" a little easier. If you want strength or size improvements I would definitely choose intervals or finish your workout session with your cardio.
I hope all this information helps you when you're trying to find your way in the gym. Always start your workouts with a 5-10minute warm-up including dynamic stretching (stretching with movement). Finish EVERY workout with a cool down and stretch. There's so much more to training compared to what I've listed here, but this will give you a great start. When you're feeling more confident or you want to change your routine up, set up a free consultation today!
Thanks for taking the time to read my blog. Helping people reach their goals really is a passion of mine and I hope that I can help at least a few of you along the way!
Yours in exercising safely and effectively,
Jenn
www.oceancitymobilefitness.com
PS - If you liked this post then pleaseconsider subscribing to my full feed RSS :)
1. Most of these gals don't come in more than 3 times a week, so I advised them to space a day in between each session and do a full body workout each time.
2. Focus on targeting each area of the body:
- Arms & Upper Body (Pecs, Lats, Traps, Rhomboids, Deltoids, Rotator Cuffs, Biceps & Triceps)
- Lower (Quads, Gluts, Hamstrings, Hip Abductors & Adductors, Calves)
- Core (Rectus Abdominis, Internal & External Obliques, TVA, Erector Spinae)
4. When possible, do exercises that will target more than 1 muscle group at a time (compound exercises!) as this will save time. Doing a chest press will work your chest, fronts of your shoulders and triceps. A leg press will work your quads, gluts, hamstrings and calves.
5. Keep your core engaged while performing ALL exercises. This does NOT mean sucking it in like Hasselhoff in his Baywatch years. Here's a quick way to cue your core that I use with my clients: take a slow deep inhale and stick your tummy out as far as possible. Now exhale VERY slowly while pulling your tummy in at the same time. Be sure to exhale until there's not an iota of air left in your lungs. Once you've finally completely exhaled, your whole core should feel completely solid. Now, keep that solid core and continue to breath. Make sure to do this during EVERY exercise!
6. I prefer having my clients work with free weights and their own body weight when they exercise. This challenges their stability and their core (see above), as well as their hand/eye co-ordination. This doesn't mean free weights are right for you, though. Start on machines if you're not confident with free weights as posture is extremely important. (this is why seeing an experienced personal trainer - even if for only 1 or 2 sessions - is a fantastic investment in your workout career as it will give you so many more options in the gym!)
7. If you aren't sure if you're doing an exercise right or if you don't know how a specific machine works, grab a staff member (or a personal trainer who isn't with a client) to correct you if needed. These guys should be more than happy to help you.
8. When you start using resistance machines or weights at the gym, don't just mindlessly use your piece of equipment until you're bored with it and then move on. Write the exercises down that you'll be performing. Here's my free workout card so you can record what you do and keep track of your progress.
9. What are your goals? Are you trying to create muscle tone, build strength, or lose weight? If you're trying to lose weight, typically keeping your repetitions around 15-20 will burn fat. 8-12 reps will help you get those nice shapely arms, and 2-8 will give you strength. Regardless of what your goals are, be sure to use an appropriate weight. If you can complete your reps with ease, bump those weights up! Your last few reps should be a challenge. Alternatively, make sure you can complete the amount of reps for your goals!
10. I've saved the best tip for last! The absolutely most asked question is of course, "when should I do my cardio?" Again, this depends on your goals and the amount of time you have at the gym. If you have less time, then incorporate cardio intervals into your weight routine. By now you know I LOOOVE interval training. No matter what your goals are you'll see maximum benefits by mixing up your cardio and weight training. Do your cardio in between sets of exercises. Perform your cardio in 45second to 2minute intervals to get your heart rate up. If you have a bit more time to spare, you like to focus on your weights separately from your cardio and your goal is to lose weight then I would suggest doing it first. You won't be as fatigued as you could be after your workout and you can maintain your pace in the "fat burning zone" a little easier. If you want strength or size improvements I would definitely choose intervals or finish your workout session with your cardio.
I hope all this information helps you when you're trying to find your way in the gym. Always start your workouts with a 5-10minute warm-up including dynamic stretching (stretching with movement). Finish EVERY workout with a cool down and stretch. There's so much more to training compared to what I've listed here, but this will give you a great start. When you're feeling more confident or you want to change your routine up, set up a free consultation today!
Thanks for taking the time to read my blog. Helping people reach their goals really is a passion of mine and I hope that I can help at least a few of you along the way!
Yours in exercising safely and effectively,
Jenn
www.oceancitymobilefitness.com
PS - If you liked this post then pleaseconsider subscribing to my full feed RSS :)
Sunday, October 24, 2010
My Favourite Places to Train in White Rock & South Surrey, BC #1
As someone who dislikes being stuck inside a gym to get a good workout, I thought this was an excellent topic to share with everyone!
I've lived in Ocean Park for 3 years now and in the White Rock area for 6. Ever since we've been here, Steve and I have done everything we can to make the best workouts out of our beautiful surroundings. Today I'm going to share with you one of our favourite longer jogs, the Ocean Park to Crescent Beach Jog. Be forewarned, this workout can take you anywhere from 1-3+ hrs depending on your fitness level. There are stairs and big hills involved, as well it is about 8-10k round trip. Keep in mind that Steve and I like a challenge, so we usually run the whole time with just a small break at Blackie Spit to let the dog run around for a bit off-leash. Walk whenever you need to if you're not feeling totally up to running the whole time.
You can park your car in the Safeway parking lot on the corner of 128th Street and 16th Avenue. Start off with a brisk walk heading west on 16th Avenue, down the hill. By the time you get to the bend at the bottom of the road, start into your jog north up Ocean Park Road, being mindful that you're still warming those joints up. You're going to follow this road lined with estates I can only dream of (the spanish-style on on the west side of the road is my FAVOURITE!). Side note: Steve and I usually walk down this road in the evening after work, as it keeps us focused and motivated to keep working hard!
By the time we get to 18th Avenue we speed up to a sprint. I aim to keep my pace all the way to 20th Avenue and then slow it back down to a jog. At 22nd Ave we turn it back into a sprint all the way to 24th Ave. Once you make it to 24th, take a left and head towards the beach. You'll find a set of stairs at the very end of the road that lead down to a rocky beach. I usually jog all the way down the stairs right to the beach, and then do 3 sets of the metal stairs before continuing north along the rocky shore.
Once you get to the beach, please remember that it IS indeed rocky so you must really pay attention and take care not to twist an ankle.
At this point you should be able to see Crescent Beach up to the north of the stairs. Once you cross the small creek, continue your jog along the scenic beach pathway. Depending on the time of year it is it can be quite busy. Also, in the off-season you're allowed to bring along your four-legged friends! If your pup isn't allowed, you can detour off the path right at the beginning, over to O'Hara Lane. Either way you end up going, you'll end up at Blackie Spit. This is where Steve and I usually let Kuma off her leash at one of the two dog parks. There's a washroom over by the tennis courts and sailing club if you need it also.
Once you're ready to start the trip back to the Safeway parking lot, you will head out of the parking lot at Blackie Spit to McBride Avenue, and take a left on Sullivan Street. Follow this all the way to the slight left onto Crescent Road and get ready for a nasty hill to climb! It's got quite the elevation, and it's probably about 0.75km before you'll reach 128th Street. By now those quadriceps are probably feeling that hill, so take a right and head south down 128th Street at a nice slow jog. Once you recover you can pick up your speed again.
If you're really spent and just want to make it back to Safeway at this point, feel free to keep on your southern path down 128th. You'll make it to Safeway in no time! If you want to make it a bit longer of a trek, take 128th Street until you get to 24th Ave. Head west down 24th again, and take a left down 124th Street. This will turn into Ocean Park Road. You can follow this all the way back to 16th Ave, performing the same sprints you did for every 2 blocks just like at the beginning of your run.
Finish off with your triumphant run up the 16th Ave hill, and once you reach the 4 way stop you're done! Walk back to your car to cool down, and end your trip with a good 5-10min long stretch.
I LOOOVE this run, and I hope you do too! Please let me know if you have any questions. If you can't see the picture I included please contact me!
(click on the picture to make it bigger)
Yours in fitness and health,
Jenn
www.oceancitymobilefitness.com
I've lived in Ocean Park for 3 years now and in the White Rock area for 6. Ever since we've been here, Steve and I have done everything we can to make the best workouts out of our beautiful surroundings. Today I'm going to share with you one of our favourite longer jogs, the Ocean Park to Crescent Beach Jog. Be forewarned, this workout can take you anywhere from 1-3+ hrs depending on your fitness level. There are stairs and big hills involved, as well it is about 8-10k round trip. Keep in mind that Steve and I like a challenge, so we usually run the whole time with just a small break at Blackie Spit to let the dog run around for a bit off-leash. Walk whenever you need to if you're not feeling totally up to running the whole time.
You can park your car in the Safeway parking lot on the corner of 128th Street and 16th Avenue. Start off with a brisk walk heading west on 16th Avenue, down the hill. By the time you get to the bend at the bottom of the road, start into your jog north up Ocean Park Road, being mindful that you're still warming those joints up. You're going to follow this road lined with estates I can only dream of (the spanish-style on on the west side of the road is my FAVOURITE!). Side note: Steve and I usually walk down this road in the evening after work, as it keeps us focused and motivated to keep working hard!
By the time we get to 18th Avenue we speed up to a sprint. I aim to keep my pace all the way to 20th Avenue and then slow it back down to a jog. At 22nd Ave we turn it back into a sprint all the way to 24th Ave. Once you make it to 24th, take a left and head towards the beach. You'll find a set of stairs at the very end of the road that lead down to a rocky beach. I usually jog all the way down the stairs right to the beach, and then do 3 sets of the metal stairs before continuing north along the rocky shore.
Once you get to the beach, please remember that it IS indeed rocky so you must really pay attention and take care not to twist an ankle.
At this point you should be able to see Crescent Beach up to the north of the stairs. Once you cross the small creek, continue your jog along the scenic beach pathway. Depending on the time of year it is it can be quite busy. Also, in the off-season you're allowed to bring along your four-legged friends! If your pup isn't allowed, you can detour off the path right at the beginning, over to O'Hara Lane. Either way you end up going, you'll end up at Blackie Spit. This is where Steve and I usually let Kuma off her leash at one of the two dog parks. There's a washroom over by the tennis courts and sailing club if you need it also.
Once you're ready to start the trip back to the Safeway parking lot, you will head out of the parking lot at Blackie Spit to McBride Avenue, and take a left on Sullivan Street. Follow this all the way to the slight left onto Crescent Road and get ready for a nasty hill to climb! It's got quite the elevation, and it's probably about 0.75km before you'll reach 128th Street. By now those quadriceps are probably feeling that hill, so take a right and head south down 128th Street at a nice slow jog. Once you recover you can pick up your speed again.
If you're really spent and just want to make it back to Safeway at this point, feel free to keep on your southern path down 128th. You'll make it to Safeway in no time! If you want to make it a bit longer of a trek, take 128th Street until you get to 24th Ave. Head west down 24th again, and take a left down 124th Street. This will turn into Ocean Park Road. You can follow this all the way back to 16th Ave, performing the same sprints you did for every 2 blocks just like at the beginning of your run.
Finish off with your triumphant run up the 16th Ave hill, and once you reach the 4 way stop you're done! Walk back to your car to cool down, and end your trip with a good 5-10min long stretch.
I LOOOVE this run, and I hope you do too! Please let me know if you have any questions. If you can't see the picture I included please contact me!
(click on the picture to make it bigger)
Yours in fitness and health,
Jenn
www.oceancitymobilefitness.com
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