TSquared Vancouver Personal Training https://tsquaredvancouverpersonaltraining.com Vancouver's Best Small Group Fitness & Personal Training Program Sat, 21 Jul 2018 08:05:51 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.8 How to Find an Affordable Personal Trainer in Vancouver https://tsquaredvancouverpersonaltraining.com/how-to-find-an-affordable-personal-trainer-in-vancouver/ https://tsquaredvancouverpersonaltraining.com/how-to-find-an-affordable-personal-trainer-in-vancouver/#respond Fri, 15 Jun 2018 17:27:28 +0000 https://tsquaredvancouverpersonaltraining.com/?p=424 Need some help losing weight and getting in shape? Want to do it without putting a giant hole in your wallet? Luckily, there are lots of affordable personal trainers out there who can help you do just that! Read on for some tips to help you find a qualified, affordable personal trainer in Vancouver. Why…

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Need some help losing weight and getting in shape? Want to do it without putting a giant hole in your wallet?

Luckily, there are lots of affordable personal trainers out there who can help you do just that!

Read on for some tips to help you find a qualified, affordable personal trainer in Vancouver.

Why Hire a Personal Trainer?

Whether you want to build muscle or lose weight, a personal trainer can help you achieve your health and fitness goals faster.

When you first decide you want to get serious about your fitness, it can be hard to know where to start. But, when you work with a personal trainer in Vancouver, he or she can help you break your goal down into smaller parts to make it more achievable.

Some other benefits that come with hiring a personal trainer include:

  • A personalized plan that takes workout history and current health conditions into account
  • Instruction to learn proper form and avoid injuries
  • Motivation and accountability to help you keeping working out, even when you don’t feel like it
  • Accountability
  • Variety to ensure you keep seeing progress

Personal training is also a highly efficient way to workout. There’s less guesswork when you hire a professional, so you’ll most likely start to see progress faster.

Since you’re paying for your training sessions, you may also be more likely to stick to your plan to avoid feeling like you’ve wasted money.

Saving Money on Personal Training

Speaking of money, personal training can get very expensive, very quickly. Fortunately, you can still get fit on a budget by keeping these tips in mind.

Train With Friends

A personal trainer may allow you to split the cost of training with a friend. They might even give you both a discount if you sign up for a certain number of sessions together.

Get a Gym Membership

It’s almost always cheaper to work with a personal trainer in a gym rather than hiring someone to come to your house.

Many gyms even offer a free consultation with a trainer upon joining. During this session, you can go over your goals and start to figure out a plan to help you achieve them.

Consider Group Fitness Classes

Some gyms offer group fitness classes that are taught by certified trainers. If you cannot afford training but still want to have some kind of relationship with a trainer, this might be the way to go.

If you can attend the class when it’s not overcrowded, you’ll have more time to ask questions and get feedback on your technique from a trained professional.

Talk to Your Health Insurance Provider

Some health insurance providers will cover the cost (or at least a portion of the cost) of a gym membership. Since you’re saving money on the gym itself, you can use the extra cash to pay for a personal trainer.

Strategically Combine Personal Training with Individual Workouts

Maybe you don’t have the funds to workout with a trainer on a weekly basis. But, you might be able to pay for a plan from a trainer, then workout on your own.

You can pay to check in with your trainer once a month or once a quarter to evaluate your progress and make any needed adjustments.

Characteristics of a Good Personal Trainer

Affordability is important when you’re trying to find a personal trainer in Vancouver. But, there are some other factors that you should take into account in addition to a low price tag.

Credentials

One of the first things you should look into when trying to hire a personal trainer in Vancouver is their credentials.

It’s best to work with trainers who are certified through an organization like canfitpro or the Certified Personal Trainers Network.

When they receive a certification from one of these organizations, trainers agree to abide by a certain set of standards and conduct themselves in an appropriate way. This can help you ensure you’re getting quality training.

Experience

Credentials matter, but you should also take a trainer’s experience into account.

If you’re serious about seeing results, working with an experienced personal trainer who knows how to motivate clients and create highly individualized programs is the way to go.

When you work with a new trainer, you’re more likely to end up being a sort of guinea pig for them as they learn to navigate their new career.

Make sure you hire a trainer whose experience matches your specific goals.

If you just want to lose weight, you probably don’t need a trainer who specializes in Olympic weightlifting.

Personality

It’s also important to make sure you hire a personal trainer whose personality meshes with yours.

Some people do really well with trainers who are more intense, while others prefer a gentle approach and lots of positive reinforcement.

Talk to the trainer before hiring them and get a feel for their style to make sure it works well for you.

Measurements of Progress

Make sure you hire a trainer who measures your progress in more than one way. The scale shouldn’t be the only metric they use.

They should take into account things like personal records, changes in measurements, and improvements in strength and endurance.

Reputation

One of the best things you can do to make sure you hire a good personal trainer is to find out what other people at the gym are saying about them. Do they have a good reputation and lots of happy clients?

You may also want to ask trainers for testimonials, examples of past success stories, and references.

Don’t hesitate to reach out to past clients and see if they are still working with that trainer or if they were pleased with the results they saw.

Ready to Hire a Personal Trainer in Vancouver?

Now that you know how to find an affordable personal trainer, it’s time to start your search.

If you’re looking for a personal trainer in Vancouver, British Columbia, we can help at T-Squared Personal Training. We offer a variety of personal training options and offer affordable rates to fit any budget.

Contact us today to learn more about what we can do to make sure you reach your fitness goals!

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How to Choose the Best Personal Fitness Trainer https://tsquaredvancouverpersonaltraining.com/how-to-choose-the-best-personal-fitness-trainer/ https://tsquaredvancouverpersonaltraining.com/how-to-choose-the-best-personal-fitness-trainer/#respond Thu, 31 May 2018 17:34:29 +0000 https://tsquaredvancouverpersonaltraining.com/?p=430 Almost every list of celebrities who got ripped for a role includes Chris Pratt. It’s not hard to see why. From Andy Dwyer to Peter Quill, the transformation is nothing short of amazing. But it’s actually not the first time Pratt got shredded for a movie. In 2012, he had to get in tip-top shape to play…

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Almost every list of celebrities who got ripped for a role includes Chris Pratt. It’s not hard to see why. From Andy Dwyer to Peter Quill, the transformation is nothing short of amazing.

But it’s actually not the first time Pratt got shredded for a movie. In 2012, he had to get in tip-top shape to play a Navy SEAL in Zero Dark Thirty. The only difference was back then, he didn’t have a personal fitness trainer, which is probably why he wasn’t able to maintain his physique.

Now, you don’t have to be a Chris Pratt fan to get in shape. But if you want to do it right, you should at least learn from him that getting proper coaching is the way to go. Here’s how you can find the best personal fitness trainer for you.

Location, Location, Location

Yes, it’s something you might hear from a real estate agent. But you can’t ignore this factor when choosing a personal trainer.

Remember why you’re hiring a trainer in the first place. You want to realize your fitness goals and you want to stay motivated throughout your journey. If you have to drive two hours to meet your trainer, there’s a good chance your motivation will dwindle over time.

The key takeaway here is don’t make the process more difficult than it should be. If you can find a personal trainer nearby, go for it. Or if you can have your trainer come to your house, better.

Just make sure you have enough space in your home. That way, if your trainer decides to bring workout equipment, you won’t have any problems.

Legit Credentials

Finding someone who can come to your house and train you is one thing. Being taught by a personal fitness trainer with the proper credentials is another.

You want to make sure your trainer has a certification that proves he or she is a fitness professional. Of course, not all trainers who have certifications are automatically great at what they do. But at the very least, they should have invested time and effort to study the fundamentals.

If they didn’t, how can they create a workout program that’s tailored specifically to your needs? They should also be qualified to provide advice when it comes to nutrition and supplementation.

Specialization

Aside from credentials, you should also check your trainer’s experience and specialization. Someone who specializes in senior fitness may not be the best choice if you’re looking for MMA conditioning, for example.

Now, this doesn’t mean that personal trainers are one trick ponies. It’s possible for a trainer to have multiple specializations. You have to do your research so you can choose a trainer whose specialization/s aligns with your fitness goals.

Rapport

It’s important that your personal fitness trainer works you hard. But it’s hard to work with someone you can’t establish rapport with. Don’t forget that this is a person you’ll be seeing a couple of times a week.

If he or she isn’t at all relatable and hard to talk to, how can you trust them? Also, keep in mind that you’ll probably be working with this person for a long time. When you’re looking for a personal trainer, it has to be someone you can connect with and even become your friend.

Budget

Let’s be honest. If money’s no object, there’s a big chance everyone would just hire a star trainer.

But the reality is, you get the trainer you can afford. And that’s okay. Sometimes, you have to be practical.

So if you’re currently in the process of vetting personal trainers, don’t hesitate to ask how much they charge. If you can afford to hire an experienced and well-liked trainer, great! Just don’t go too cheap, either.

Remember, this is an investment not only to get the body you’re dreaming of. It’s an investment towards your health and well-being.

Knowledge Sharing

The best personal fitness trainers aren’t stingy about sharing knowledge. They want their clients to be as educated as possible about all the components of their respective programs.

This will be evident from how they conduct fitness assessments to monitoring your progress, and tweaking your program if necessary. If a trainer doesn’t keep a record and just talks a big game about getting results, that’s a big red flag.

A credible fitness professional knows how to keep track of things and will readily show proof of client results.

Preparation

A personal fitness trainer thinks long-term. He or she would prepare a program based on his/her initial assessment to give you optimal results. That’s another thing you should take note of.

Great trainers don’t just copy workouts on YouTube or make one on the spot. They do a lot of planning, write a tailored program, and they will let you stick to it. If they only do whatever they feel like doing, they cannot track results, which makes guaranteeing them even more impossible.

100% Focus

You know how some people are always saying, “give 110%?” It shouldn’t be just you who’s giving 110%. Your personal fitness trainer should give you the same effort and dedication before, during, and after your sessions.

If your trainer can’t stop fiddling with his/her phone while guiding you through moves or always seem distracted, that’s your cue to find another trainer. Your trainer should also know you well enough to adjust workout when you’re not feeling 100%. If you’re sick or dealing with a bad shoulder, your trainer should be able to adjust your workout based on your current state.

Looking for a Personal Fitness Trainer in Vancouver?

Now that you know what to look for in a personal trainer, it’s easier to narrow down your search. If you’re looking for a personal training program in Vancouver, we’re conveniently located near Stadium-Chinatown-Yaletown-Downtown-Coal Harbour.  Book your workout today!

Book your workout today!

For more information, you can call us at +1 (604) 250-9784 or email us at tsquaredtraining@gmail.com. If you need more motivation, check out our blog. We have lots of great content on fitness, personal training, and more.

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HIIT Workout Tips for Beginners https://tsquaredvancouverpersonaltraining.com/hiit-workout-tips-for-beginners/ https://tsquaredvancouverpersonaltraining.com/hiit-workout-tips-for-beginners/#respond Thu, 17 May 2018 17:30:52 +0000 https://tsquaredvancouverpersonaltraining.com/?p=427 High-Intensity Interval Training (HIIT) is all the rage in fitness circles. So many people, from hardcore athletes to gym newcomers, are seeing tremendous benefits from their HIIT workout program. It’s a great way to lose fat, tone your body, and improve athletic ability. But if you’re new to interval training, you might be intimidated. There’s…

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High-Intensity Interval Training (HIIT) is all the rage in fitness circles.

So many people, from hardcore athletes to gym newcomers, are seeing tremendous benefits from their HIIT workout program. It’s a great way to lose fat, tone your body, and improve athletic ability.

But if you’re new to interval training, you might be intimidated. There’s a reason the first “I” stands for intensity.

Never fear. You can get the most out of your HIIT workout and stay safe while doing it. Familiarize yourself with these tips before you start training.

In no time you’ll see progress like you never have before!

Start at Your Own Pace

Getting started is often the hardest part of any new activity. Congratulations on making the commitment to getting in the best shape you can. Remember, it’s okay to be a novice; don’t try to keep up with anyone else.

Your workout is about you. When you’re beginning a new program it’s important to go at your own pace and not compare yourself to others.

Establishing good form early will help you progress faster and guard against injuries. The first few times you tackle your HIIT workout, focus exclusively on practicing good technique. Speed will come later.

If you’re brand new to working out, establish a fitness base before jumping right into interval training. Spend two to four weeks doing general conditioning. Get your body used to exercising and recovering from strenuous activity and familiarize yourself with various equipment.

Once you’ve built up good workout habits, you’ll be better equipped to blast through your HIIT program.

Adjust Your Workload as You Get Stronger

The more you workout the stronger you’ll get. Gradually increase the difficulty of your interval training to continue making gains.

You can increase the frequency of your workouts or make them longer. You can also adjust the time you spend in high intensity moves versus low intensity.

Keep challenging your body to improve. But don’t adjust all the variables of your workout at once. If you choose to add an extra day, don’t make each day more intense as well until you get comfortable with the increase in frequency.

Gradual progression will produce sustained results. But overdoing your workout puts you at risk of injury or burning out.

No matter how great your workout is, you won’t see overnight changes. So be patient with your progress.

Allow for Adequate Recovery During Your Workout

As the name suggests, a HIIT workout is intense. Make sure you build in adequate time in your workout for your body to recover.

Likewise, don’t neglect a proper warm up before you begin interval training. Begin each workout with a dynamic stretch and ease into the intensity. This will help guard against injury and assure that you actually get the most out of your routine.

For HIIT beginners, consider pairing one part high-intensity move with three or four parts of rest. Jog or run for 30 seconds, for example, then walk for two minutes to recover.

It’s important that you bring your heart rate back down below target level to help your body benefit from the type of workout you’re putting it through. Going too hard too fast or too long will negate your efforts.

And you’re more likely to be able to complete the full workout if you build your stamina up slowly. You don’t want to quit. Physically and psychologically, giving up on your workout makes it harder to tackle the next one.

Vary Your HIIT Workout to Avoid Boredom

There are so many ways you can personalize your workout and keep it interesting. You aren’t bound to do the same routine just because you’ve opted for interval training.

Working with a personal trainer is a great way to learn new moves and add variety to your workout. You can feel confident that you’ll get the intensity you need but you won’t be bored by too much repetition.

HIIT workouts can be done anywhere. If you prefer exercising outside, you can craft a program to run or jog through the park or along the beach.

If you prefer the machines at the gym, you can easily incorporate the treadmill and other equipment into your program. You’re only bound by your imagination in designing the perfect workout regimen for you.

On the go? You can modify your HIIT workout to fit your busy travel schedule as well. All you need is a small space in your hotel room, your own body weight, and the determination to keep going.

Listen to Your Body

As with any workout, it’s easy to get overly excited and do too much. Listen to your body and avoid burning out.

If you’re feeling sore, adjust your program. Consider taking an extra day off if you’ve been working out really intensely.

This is especially important for beginners. Until your body is comfortable with your new pace it will take time to catch up to your mind.

Be sure you’re eating properly and getting enough sleep and water. Your body is only as capable as how you fuel it.

After a workout be sure to cool down properly. Build recovery time into your gym routine. And be sure to replenish yourself with the proper nutrients.

A post-workout protein shake will give your body the energy it needs to rebuild muscle fibers and prepare for more intense work. As tempting as it is to push your body beyond its limits, be smart and listen to it when it says it’s time for a break.

The Best Shape of Your Life is Within Reach

You can have the body you want if you’re willing to work for it. We would love to help you achieve all your fitness goals and live the life you want to live.

Our trainers are skilled in working with people from all backgrounds and experience levels. You can feel comfortable just as you are.

We offer small group classes as well as personal training sessions so you can decide what works best for your needs and schedule. Whether you’re looking to bulk up with weightlifting, gain flexibility with pilates, or improve your tone and athleticism through a HIIT workout, we’ve got you covered.

Get to know our trainers and book your session today!

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What Are the Top 10 Benefits of Personal Training? https://tsquaredvancouverpersonaltraining.com/what-are-the-top-10-benefits-of-personal-training/ https://tsquaredvancouverpersonaltraining.com/what-are-the-top-10-benefits-of-personal-training/#respond Thu, 10 May 2018 17:24:50 +0000 https://tsquaredvancouverpersonaltraining.com/?p=420 How many times do you go to the gym, do some half-hearted bicep curls, jog for 10 minutes on the treadmill, lift a few weights, and then get bored and leave? Or how many times have you gone to the gym and wanted to use a piece of equipment but you feel intimidated because you’re…

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How many times do you go to the gym, do some half-hearted bicep curls, jog for 10 minutes on the treadmill, lift a few weights, and then get bored and leave? Or how many times have you gone to the gym and wanted to use a piece of equipment but you feel intimidated because you’re not sure how to use it properly? Do you know about the benefits of personal training that can help you out of this rut?

Do you have fitness goals that you can’t quite achieve on your own? Perhaps a race you want to run, a specific amount of weight you want to lose, or a wedding or special event to get ready for?

A personal trainer is a great way to achieve these goals. Personal trainers can get your out of your workout rut, create workout plans for you, and teach you how to use the equipment properly.

Read on to learn more about the benefits of personal training. I’ve got a list of the top ten benefits of personal training for you that are sure to demonstrate to you what a great investment personal training is.

Top 10 Benefits of Personal Training

Now that your interest has been piqued and you’re seriously considering personal training, you need a little more convincing, right? Buying into personal training is a big commitment, but it is an investment in your health. Here are 10 benefits that are sure to come with your personal training sessions:

1. It’s Educational

Personal trainers are trained to teach others how to exercise. Part of your personal training will be educational. Your trainer will be teaching you how to exercise, how to maintain proper form, what exercises are best for the goals you want to achieve, and how to avoid injuries.

2. The Help You Set Achievable Goals

Personal trainers can help you set goals that are achievable, not ones that you have zero chance of achieving, like losing 20 pounds by the weekend. They can tailor your exercise plan to the goals you want to achieve, keep you on track during your training sessions, and give you a plan for working out on your own in between sessions.

3. They Can Help You With Specific Goals

Planning to run a marathon? Have a workout competition you want to be a part of? Are you a bride- or groom-to-be and want to look great for your wedding? Personal trainers can help with these goals. Like number 2 above, they will help you set goals that you can achieve and give you the tools to achieve them.

4. They Hold You Accountable

Contemplating those donuts in the break room? Or the fried appetizers at happy hour? If you partake, you’ll have to ‘fess up to your trainer. Skipped your long run over the weekend or blew off the strength training session that was a part of your workout plan? You’ll have to own up to that too.

Simply having someone to answer to is a great tool for many people trying to achieve fitness goals.

5. They Can Help You With More Than Fitness

Personal trainers can help with nutrition, stretching, stress relief strategies, and your general well-being. They also are often great listeners who you can share things with, especially particularly stressful situations. All of these factors can impact your goals, so having a trainer who can help you with all aspects of your health is a huge benefit.

6. They Challenge You

Another one of the benefits of personal training is that they challenge you. They challenge you to run just a little further, add a little more weight to your lifting routine, or try out that new piece of equipment or class that you have been intimidated by. By challenging you, they help you get out of your exercise ruts.

7. They Help You Form Good Habits

Personal trainers are great to help you form long-term good habits. They are always there to encourage and support you in your goals. Some trainers are available via phone, text, or email outside of your training sessions. They also may have strategies for making sure you get to your workouts and recipes and other nutritional suggestions that you can use at home.

8. They Can Help You Overcome Plateaus

If you find yourself stuck at a certain weight, unable to add any more mileage, or just stuck in a rut with your workout, they can help you push through and identify why you have plateaued. Then, they can help you figure out how to overcome it.

9. Your Workout Will Be More Efficient

No more wasted time deciding what machines or weightlifting equipment to use, deciding what weight you should be lifting, or how long you should exercise for. Personal trainers create a personalized workout plan for you to maximize your time together and eliminate wasted time.

10. Your Workout Is Personalized

Do you have an injury that prohibits you from certain exercises? Do you hate a certain exercise but want some alternatives that work the same muscles? Are you sore and tired and need to give yourself a little break from your workout?

A personal trainer recognizes all of these issues and personalizes your workout based on you, your preferences, and what is best for your body that day. It’s not a one-size-fits-all workout that doesn’t consider you and your needs.

Is Personal Training Right For You?

These are just some of the benefits of personal training, Truth be told, this list could easily have 20 or even 25 benefits of personal training on it. These are some of the most significant benefits, but they don’t just stop at this list.

Personal trainers also can help with your mental health, ensure you are using the right form and minimizing injury, and can help you balance your goals, such as fat loss and muscle gain.l

If you find yourself wondering more about how personal training can benefit you, contact us to learn more about what we have to offer. We have a number of training options available, including injury rehab, individual and group training, and group fitness classes.

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5 Easy Toning Exercises to Do Anywhere https://tsquaredvancouverpersonaltraining.com/five-easy-toning-exercises-can-anywhere-2/ https://tsquaredvancouverpersonaltraining.com/five-easy-toning-exercises-can-anywhere-2/#respond Mon, 24 Oct 2016 07:00:00 +0000 http://yellowcow.ca/tsquared/five-easy-toning-exercises-can-anywhere-2/ Going on Holiday? A business trip? No time for the gym? Here are 5 Easy Toning Exercises to do anywhere! Whether it’s a long holiday weekend or a hectic work schedule that’s keeping you from the gym,  you don’t have to skip exercise. These toning exercises can be done using your own body. That’s right,…

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Going on Holiday? A business trip? No time for the gym?
Toning Exercises

No gym, no problem: Toning Exercises On the Go

Here are 5 Easy Toning Exercises to do anywhere!

Whether it’s a long holiday weekend or a hectic work schedule that’s keeping you from the gym,  you don’t have to skip exercise. These toning exercises can be done using your own body. That’s right, weight bearing exercises aren’t just for bodybuilders. And yes, these are easy!

Why weight bearing?

As we age (especially those over forty) we begin to lose muscle mass.  For women especially, bone loss leads to osteoporosis.  And a body in need of calcium will steal it from your bones.

Building muscle not only increases mass and strength; it also increases bone density.

At T-Squared Vancouver Personal Training, I encourage my clients to do exercises when and wherever they can — even during a commercial break or coffee break.

So find a small space in your hotel room, your patio, in front of the TV…

And start these five easy toning exercises right now!

Toning Exercises

Photo: T-Squared Vancouver Personal Training

    1. The Bridge Butt Lift

      – Sounds like a plastic surgery technique, right?  Naw, it’s just an easy way to tone your buttocks.  Lay down with feet flat on the floor, legs shoulder width apart.  Place your hands, palm side down, on either side of your body.  Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor.  Hold the position for a count of five to ten and release down to the floor. Try 3 sets of 15 if you can (adjust as needed). ADVANCED: Use an inflatable ball like these guys, for that extra burn.

      squats toning exercises

      Photo Creative Commons: George Stepanek

    2. Squats

      – Squats work the butt, the hamstring muscles and the quadriceps. If you aren’t sure of proper form, you can use a chair. Stand with feet shoulder width apart and firmly planted. Push your butt back as if you were preparing to sit in a chair. Pull in your abs tight and keep your upper body straight.  Remember to breathe. Once you reach chair level, stop and hold the position for a count of two to five. Release. At the lowest point, place all of your weight on your heels for balance and maximum toning. Try 3 sets of 15 if you can (adjust as needed). Pro Tip: For better posture, lean against an inflatable ball (as shown above).

      Edita

    3. Reverse Lunges

      – Lunges work the quadriceps muscles but can be hard for those with knee problems. However, a reverse lunge tones the right muscle groups with less pressure on the knee.  Stand with feet together and arms at your sides.  Take one leg and move it backwards until you are in lunge position: front leg is bent at a 90 degree angle; back leg is extended (on the ball of your foot).  From this position, lower your back leg until that knee almost touches the floor. Hold for a count of two and return to starting position. Try 3 sets of 10 if you can (adjust as needed). Pro Tip: Use T-Squared Gravity Machines for better lunges.

      FOK_016

      T-Squared Client, getting into Push Up position

    4. Push-ups

      – This classic toning exercise works all areas of the arms plus the chest muscles. If you aren’t  comfortable or strong enough to perform a push-up on your toes, start on your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body. Try 3 sets of 10 if you can (adjust as needed)

      us_navy_090611-n-3271w-003_local_area_children_test_their_fitness_skills_during_a_junior_seal_fitness

      Photo: Never too young for crunches.

    5. Crunches– Abdominal muscles can be worked every day to build strength and muscle tone. Here’s how: Lying on the floor in sit up position, lace your fingers behind your head. Squeeze your abdominal muscles; lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position. Start with 1o. Increase sets only if  you’re able to crunch without straining your neck. Pro Tip: Kids, don’t try these without an adult trainer present.

There you have it. Five easy toning exercises you can do anywhere. Anytime.

Try doing these five or ten minutes each day — you will see a difference. Remember, the best thing about exercise is that its effects are cumulative. Keep at it and you’ll see results!

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Your Healthy Eating Plan: Tips on Staying Fit and Preventing Cancer https://tsquaredvancouverpersonaltraining.com/healthy-eating-plan-important/ https://tsquaredvancouverpersonaltraining.com/healthy-eating-plan-important/#respond Mon, 24 Oct 2016 07:00:00 +0000 http://yellowcow.ca/tsquared/healthy-eating-plan-important/ A Healthy Eating Plan: How to build it, keep it and love it. We all know that unhealthy eating habits and a sedentary lifestyle are two of the prime factors that cause excess body weight. Most noteworthy is how excess weight can lead to heart disease, diabetes and several types of cancer. This includes 2…

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A Healthy Eating Plan: How to build it, keep it and love it.

We all know that unhealthy eating habits and a sedentary lifestyle are two of the prime factors that cause excess body weight. Most noteworthy is how excess weight can lead to heart disease, diabetes and several types of cancer.

This includes 2 of the most common types of cancer – breast and bowel cancers — and 3 of the hardest to treat – pancreatic, oesophageal and gallbladder cancers.

So, if you’ve been exercising, yet are still overweight, here’s your truth bomb:

Although regular physical exercise is important, it alone will not make you healthy.

In order to achieve the kind of health that will make you feel good and prevent life-threatening disease, you must also have a healthy eating plan. You might be thinking: Why does it matter what I eat?

Aren’t all calories the same?

That’s the million dollar question that these snack food companies love. But here’s what they’re not telling you…

Unhealthy Snacks

National Cancer Institute: Unhealthy Snacks

While all calories provide fuel, the truth is:

We simply don’t process all fuel in the same way. And if you can’t process the fuel, it just sits there. As fat.

Research from the Department of Nutrition at Harvard School of Public Health shows that food quality is in fact very important to maintaining a healthy weight. Therefore, the notion that “a calorie is a calorie” is a superficial half-truth. Here’s what lies beneath…

Fats, Carbs and Energy

You’ve probably heard that a high fat and high carbohydrate diet, coupled with a sedentary lifestyle, is bad for our physical and mental health. Probably straight from your doctor’s mouth.

But did you know that these foods create an addictive reaction in our brains?

Now you know why it seems that once you start eating fatty or sugary foods, you crave them more every day. As a result, your taste buds grow overly accustomed to these foods. And, double-whammy, you lose the taste for more subtle and natural flavours.

That’s not just my opinion. Dawn Jackson Blatner, RD, LDN, an American Dietetic Association spokesperson and the author of The Flexitarian Diet has this to say:

“Availability, accessibility, parental and peer consumption, exposure to foods, and habit all play a role in what foods we enjoy.”

Yet, while we may be born with certain taste preferences, environmental factors can also determine what foods we crave.

By now, you’re likely thinking: Oh no, not my favourite snacks! Do I need to give them up?

The short answer is yes.

Because that little twinge of panic you felt? That’s the food addiction these experts are referring to.

If you really want to stop craving the foods that sabotage your fitness, you need to cut them out of your life.

To break the yo-yo weight gain/loss you’ve struggled with your whole life, you need to change your “environmental factors.”

Think about it: If a friend leaves you feeling lousy whenever you visit them, we call that toxic. Same goes for foods.

Processed foods create insulin spikes and crashes, leaving you lethargic. Consequently, this inactivity means those calories don’t get used. Rather than energizing you, they just cling to other fat cells. So you eat more of these bad foods, hoping for more energy. But they let you down. Again and again.

Let’s face it: These foods are sabotaging you. They are not your friends.

Isn’t it time you said:

Vicky Vox: Snap! Bye, Felicia!

Snap! Bye, Felicia!

But… How can we stop loving toxic foods and start loving a healthy eating plan?

You Can Re-train Your Taste Buds

Amazing, right? Our bodies are built to adapt. That’s how we’ve survived and evolved.

As a result, you can learn to enjoy eating what your body really needs: Whole fruits. Vegetables. Lean proteins. Make the bulk of your meals these delicious ingredients and you’ll lose weight naturally. Without harsh dieting.

Here are some tips to integrate good foods into your meals:

  1. Cultivate a taste for whole foods through repeated exposure. Research from the Monell Chemical Senses Center found that when people consumed a bittersweet beverage each day for one week, they wound up liking it 68 percent more than they did initially. Start with an orange. Then introduce dark greens like arugula, kale. But stay away from processed store-bought dressings. Instead, create your own (recipe below).
  2. Eat whole grains or vegetable starch not processed grains/breads. If this idea is foreign to you, try blending 1/3 brown rice and 2/3 white rice at first. Then increase the brown rice ratio. Want a pro-tip? Shred cauliflower into little “grains,” like rice —and add that to freshly cooked rice. You’ll cut calories in half, reduce starch and add a healthy vegetable to your meal in one go.
  3. Limit the variety of flavours per meal. Sounds odd, but think about it. How often do you overeat at buffets and holiday parties? That’s due to something called sensory-specific satiety. However, limiting flavours in foods, or limiting the kinds of snacks you have on hand, will get you fuller quicker, and reduce overeating.
  4. Don’t starve yourself! That’s right, you may think just because you’re reducing calories, you will continue to lose weight. Instead, what happens is your body goes into starvation mode. That’s where your metabolism slows to conserve what meagre calories you’re providing it.  And then—blammo — as soon as you start eating regular sized meals again, your body frantically conserves all those calories for safe-keeping. You guessed it: as fat.

What’s the worst thing about starvation diets? You’re hungry all the time! Tired. Cranky. Hangry. Who needs that kind of life?

Hangry

Jonathan Winters: It’s a Mad, Mad, Mad, Mad World

Say No To Starvation Diets

Instead of starving yourself, try food combinations that help you burn fat. Think crunchy foods full of fiber and water like cabbage and celery.  Add spices that increase metabolism and circulation, such as red pepper, cinnamon and ginger. Finally, include a protein to build muscle and keep you full longer. Don’t forget to limit sugar, white bread, white rice and white pasta. Because those create insulin spikes that make you hungry sooner.

Do potatoes give you insulin spikes? Try parsnips, carrots, or sweet potatoes instead (recipes here).

Ready to get started? Here you go…

Your Good Foods Shopping List:

  • Oatmeal and barley (add spices for health benefits and taste)
  • Brown rice (add spinach, sliced almonds and seeds/nuts)
  • Quinoa (ditto as above)
  • Dark Green Vegetables (add tahini dressing)
  • Low-starch Veggies (make cauliflower “rice” or parsnip mash)
  • Lean protein (add herbs for vitamin K)
  • Fruits
  • Nuts (in moderation)
  • Legumes (add lemon, garlic and herbs)
  • Mushrooms (a low cal/no fat protein source)
  • Dairy products (in moderation)

By now, you’re probably wondering…

What about Fats?

Good question! Remember all those fat-free snack foods in the 90s? Turns out, they actually made us gain weight! That’s because the seasoning and carbs in them triggered over-eating. And being nutritionally-poor, they did not provide lasting satiety. So in a nut-shell: Fat-free does not work!

The trick? Replace bad fats with good fats: We’re talking coconut oil, omega-rich fish and avocados. These help you feel full.

Fish oil can reduce joint pain and increase brain function. And olive oil protects against heart disease. Tahini is rich in calcium and protein. And another thing: They’re delicious!

Just remember: oils are fats and therefore should be consumed in reasonable amounts. The worse oils are in processed condiments and snacks. That’s why I make my own healthy salad dressing with lemon juice, nut/seed butter and olive oil. Don’t like garlic? No problem! Add mustard instead, or a touch of honey, yogurt… whatever works with your dish.

Now you’ve replaced processed foods with healthy-ingredient foods, how do you stick to the plan?

Keep a Food Journal

Food Diary Healthy Eating Plan

Photo: Food Diary by Regina Tuzzolino

As you can see, a healthy eating plan is not dull. Spices, garlic, dried fruits, fresh herbs and other natural seasonings taste great.  And they add health benefits, too!

But did you know that a food journal can also help?

By charting your daily calories and cravings, you can learn what works and what doesn’t work for you. You can predict your afternoon sugar cravings and cut them off before they occur.

For instance, to block your daily 4pm coffee and muffin craving, drink a bottle of water or unsweetened tea at 3:30. Then, go for a quick walk or do a yoga stretch.

Hey, if anyone looks askance, just shrug and say: “Some people take smoke breaks. This is healthier.”

Which reminds me…

Now that you’ve got a new healthy eating plan…

Time to include some daily exercise!

No need to go “Biggest Loser” on us. Slow and steady win the race.

While a marathon is an awesome goal, it’s the little steps each day that lead you there.

Do the things you already love first: Dance to your favourite song, take the stairs, stand more often at your desk, do sit-ups at home between commercials. Whatever it takes to get you moving! You’ll feel better, eat less, and sleep more soundly, too.

Soon, you’ll want to increase your activity and your bad cravings will diminish. Because you’ve replaced them with healthy habits. Habits that will change your life for good.

Want more info on getting healthy and fit? Leave a comment below or email: troy@tsquaredtraining.com

To learn more about the link between obesity and cancer, watch this video from Cancer Research UK. And thanks for reading!

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WHY GRAVITY TRAINING https://tsquaredvancouverpersonaltraining.com/gravity-training/ https://tsquaredvancouverpersonaltraining.com/gravity-training/#respond Thu, 25 Aug 2016 07:00:00 +0000 http://yellowcow.ca/tsquared/gravity-training/ What is Gravity Training? Why is it one of the best HIIT workouts? When I first purchased my EFI Gravity Trainers, my clients said:  “Wow. It looks like a cross between a Pilates Reformer and the Total Gym. Haha! Remember those infomercials?” I grinned. Because I knew these clients were about to get schooled. 🙂…

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What is Gravity Training? Why is it one of the best HIIT workouts?

When I first purchased my EFI Gravity Trainers, my clients said:  “Wow. It looks like a cross between a Pilates Reformer and the Total Gym. Haha! Remember those infomercials?”

I grinned. Because I knew these clients were about to get schooled. 🙂 They simply didn’t realize how Gravity was going to elevate their fitness routine (and yes, their booty and energy levels, too!).

Sure enough, within a week of working out, my skeptical clients were seeing muscle definition faster than ever before. That’s because this powerful and versatile piece of equipment is a true full-body, HIIT workout. It combines the fat-burn of cardio, the core strength and posture refinement of pilates and the muscle building/toning of weights — all in one.

The best part? It’s fast. Within a 45 minute workout,  even when you think you’re resting, you’re still working out. You’re just engaging muscles in other parts your body — usually in the places that need to wake up the most!

So, for those of you who have not tried Gravity — or for current clients who refer friends —  I am offering two semi-private workouts FOR FREE. That’s right: one for the friend and one for the client. You can’t beat that with a stick! (or in the case of Chuck Norris, with nunchucks!)

Chuck Norris: literal NunChucks

Chuck Norris Nunchucks: courtesy iruntheinternet.com

How Gravity Training Works: The Deets

Quick results are a natural by-product of an extraordinarily efficient functional workout. Because you are moving quickly from one exercise to another, on the GTS®, in continuous multi-plane, multi-muscle movements for a sustained time, your heart is able to work in the zone for cardiovascular endurance thereby increasing the productivity of your resistance workout.

GRAVITY produces visibly quick results because GTS® forces all of the five components of fitness into one gymnastics like workout. Nearly every exercise recruits the stabilizer muscles of the abdomen and back; you work several muscle groups at the same time, which decreases the time it takes to fatigue the muscles, making the workout shorter and more efficient.

Are you ready to shake up your boring exercise routine in less time and with faster results?

Schedule your T-Squared Gravity Class today: Your first class is FREE! Or refer a friend and you both get a free class.  There’s nothing like a buddy workout!

Our classes are small/semi-private, not like big, impersonal gyms out there. But if you prefer, Troy is available for one-on-one Personal Training, too. Either way, you’ll get in shape faster and have more fun than ever before.

Ready to get fit faster? It’s your call! (604) 250-9784

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Gravity Training: It’s Not What You Think! https://tsquaredvancouverpersonaltraining.com/gravity-training-mean-hanging-feet-check/ https://tsquaredvancouverpersonaltraining.com/gravity-training-mean-hanging-feet-check/#respond Thu, 25 Aug 2016 07:00:00 +0000 http://yellowcow.ca/tsquared/gravity-training-mean-hanging-feet-check/ When you hear the words “Gravity Training” do you picture yourself hanging upside down with big boots on?  Or maybe something like this little guy…? You aren’t alone! But let me put your mind at ease. Gravity training is a full-body workout done on a machine that, although it similar to Pilates, has more benefits.…

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When you hear the words “Gravity Training” do you picture yourself hanging upside down with big boots on?  Or maybe something like this little guy…?

lemur_hanging_gravity

By David Haring / Duke Lemur Center

You aren’t alone! But let me put your mind at ease. Gravity training is a full-body workout done on a machine that, although it similar to Pilates, has more benefits. Think: the muscle of weight training, the calorie burn of cardio, and the postural lengthening of Pilates. All rolled into one.

And not only that: It’s also safe for all fitness levels!

Let me show you how it works…

My clients love working out with our Gravity Trainer. That’s because they get awesome results in a just 45 minutes. No matter what level of fitness they are starting with.

For instance, I have total beginners who I set up on a very easy level. And I have very fit athletes. Both groups who are amazed at the kick butt workout I give them. And the coolest thing about Gravity? Eventually, even beginners can progress into an athletic fitness level. Because Gravity Training levels can be increased as you get stronger.

There’s no way but up, with Gravity! It’s really all about commitment.

And when it’s fun, like it is with Gravity Training — it’s easy to stay committed!

Not sure? Check out this video and see how fun a Gravity training workout can be.

GRAVITY Demonstration
GRAVITY Demonstration

Gravity Training at T-Squared Vancouver

I provide both one-on-one clients and small group classes (4 people max) several times a week. See this short video testimonial from two of my Gravity group class clients. They are loving the classes and are thrilled with their results.

Gravity Training

Lauren and Breeanna, Gravity Training

If you have any questions or want to try a Group Gravity class or a private session get in touch. I promise, you’ll love it.  And you’ll never be left hanging upside down!

 

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Group Gravity Training at T-Squared https://tsquaredvancouverpersonaltraining.com/group-gravity-training-at-tsquared/ https://tsquaredvancouverpersonaltraining.com/group-gravity-training-at-tsquared/#respond Wed, 24 Aug 2016 07:00:00 +0000 http://yellowcow.ca/tsquared/group-gravity-training-at-tsquared/ Group Gravity Training: Fast, Overall Fitness Group Gravity Training classes are a great way to get fit regardless of your current fitness level. Here’s how it works — and why it’s perfect for you! What makes our training outstanding? We integrate all aspects of these methods in each workout: strength, cardio, & stretching. This new…

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Group Gravity Training: Fast, Overall Fitness

Group Gravity Training classes are a great way to get fit regardless of your current fitness level. Here’s how it works — and why it’s perfect for you!

What makes our training outstanding?

We integrate all aspects of these methods in each workout: strength, cardio, & stretching. This new approach fitness gives you a full body workout each session with just one machine.

The benefits increase from the expertise of a personal trainer. At T-Squared, our fitness instructors are certified and specialized in The Gravity Training System, as well as other fitness methods (Pilates, yoga, weight training, etc).

Tsquared Gravity Training small classes

Why Gravity Training is for you.

Are you an athlete or a beginner? It doesn’t matter because The Gravity Training System is equally effective for any level.

How does it work? Using gravity, the system leverages your body weight. Aside from that, we adjust it to the precise amount needed for your unique fitness level.

Why our small classes are better than big chain gyms:

  • Maximum 4 people per class in a private room
  • Safe for all ages, experiences & fitness levels
  • Burns more calories per workout
  • See visible results faster by engaging more muscle groups per session
  • Pilates-based using body weight as resistance to gravity
  • Muscles are worked as they would be used in everyday life
  • Reduces risk of injury as it provides less strain on the trunk and spine
  • Builds and strengthens your core in virtually every exercise
  • Effective and adaptable to post-rehab training
  • Build both strength and endurance

Schedule your FREE class now…

Because you’ll never have more fun exercising! You’ll never want to skip a class; you’ll get personalized advice. And that means you’ll get fit faster.

Call to book a free class now!  (604) 250-9784

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PERSONAL TRAINING FOR MOUNTAIN BIKERS https://tsquaredvancouverpersonaltraining.com/mountain-bike-fitness-programs/ https://tsquaredvancouverpersonaltraining.com/mountain-bike-fitness-programs/#respond Wed, 24 Aug 2016 07:00:00 +0000 http://yellowcow.ca/tsquared/mountain-bike-fitness-programs/ Want to Improve Your Endurance & Technical Skills? Get Personal Training for Mountain Bikers at T-Squared Vancouver. If you’re looking for mountain bike training program that is fun and exciting, T-Squared has designed something especially for you. Our personal training for mountain bikers incorporates strengthening movements to improve your power an get you in better…

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Want to Improve Your Endurance & Technical Skills?

Get Personal Training for Mountain Bikers at T-Squared Vancouver.

If you’re looking for mountain bike training program that is fun and exciting, T-Squared has designed something especially for you.

Our personal training for mountain bikers incorporates strengthening movements to improve your power an get you in better shape than you ever imagined. My client, professional mountain biker Cole Carter, is a testament to that.

Personal Training for Mountain Bikers

Cole Carter, T-Squared client and Pro Mountain Biker

Whether you want to learn how to mountain bike or want to up your game like Cole did, I will customize a program that’s perfect for you. Here’s how…

What is the mountain bike fitness training program?

To become totally awesome on the trails begins in the gym. This training program is specifically targeted to strengthen cardio ability and core strength required for mountain biking.

Through highly effective, high intensity training techniques, I’ll get you in the kind of shape you’ve always dreamed of. You’ll eat up the hardest downhill terrain and the most challenging XC trail.

Mountain Bike Training

Learning how to stay loose and letting the bike do the work is the hardest thing to learn. Trusting that fine piece of technology beneath you to do its job and not over-controlling the bike is key. For some people, learning special awareness will help tons. My program is geared to teaching you all of this. You’ll learn where your body is in relation to your bike; you’ll synchronize your movements to avoid injury an, gain confidence, and technical skill. In short…

You Will Become a Much Stronger Rider

Let T-Squared Personal Fitness help you become a stronger rider. Join up for our riding clinic and get one-on-one training in our gym. Recover faster in sauna, hot-tub and heated pool. And soon youll be hitting that trail like a beast.What’s even better than our gym…?

You Will Work Out on Real Trails

We’re lucky to live in the best place in the world for mountain biking. Once you are ready, we can take you to those trails to challenge you in all different conditions. That’s the best way to test your skills and endurance so when you do it on your own, you will be confident to take those corners faster,

Techniques we’ll include are:

  • Free riding
  • Downhill riding
  • X country skills
  • Riding the skinnies
  • Doing drops

Or anything you need help with.

The bottom line: You can build the skills you need to go bigger and better than ever.

Ready to get started? Email me. Let me know a little bit about your goals and level and we’ll set up a meeting. I look forward to helping you become a stronger mountain biker.

Troy Tyrell, certified personal trainer and owner of T-Squared
tsquaredtraining@gmail.com

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