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Author Archives: Virgil
Signs of Overtraining – Vancouver Personal Trainer Tip
Overtraining is a physical, behavioral and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common … Continue reading
Common Injuries – Tennis Elbow – Vancouver Fitness Tip
Tennis Elbow (officially known as lateral epicondylitis) is simply an inflamation of the lower outer edge of the humorus (lateral epicondyle) that results in discomfort. Tennis elbow is a repetative strain injury which means that overuse over the course of … Continue reading
Posted in injury, Weight Training
Tagged Fitness, injuries, Personal Trainer, strength, tennis elbow, Weight Training
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Run Samujh Run! – Vancouver Fitness Fundraiser
One of our clients, Suzanne Samujh, is running a 10K run in the BC Cancer Foundation’s Underwear Affair. Suzanne has participated in the 10K run for the past 2 years and this year her goal is to raise at least … Continue reading
Common Injuries – The Rotator Cuff – Vancouver Fitness Tip
The rotator cuff is comprised of four muscles: supraspinatus, infraspinatus, teres major and subscapularis. This group of small muscles is responsible for the internal/external rotation of the arm and one of the major abductor muscles. Basically, if you moving your … Continue reading
Posted in sports, Weight Training
Tagged injury, Personal Training Tips, rotator cuff, Shoulder, strength, Training, Weight Training
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Keep Your Composition – Vancouver Health & Fitness Tip
One standard procedure within every personal training service is the the dreaded body fat test. That’s when we, the trainers, pull out that little pinching device called a caliber and start pinching your body all over the place at different angles. Most … Continue reading
Posted in Nutrition Information, Specials, Uncategorized
Tagged body fat, composition, fat loss, health, Weight loss
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Golf Much? – Vancouver Sports & Fitness Tip
Do you play GOLF???? What are the key components of golf??? What are the key things you can do to take your game to the next level???? Golf requires… 1) SPEED 2) MUSCLE CONTROL (PROPRIOCEPTION) 3) BODY BALANCE – POSTURE … Continue reading
Posted in sports, Uncategorized, Weight Training
Tagged conditioning, Fitness, golf, sports, sports specific, Training
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Ranking Health Decisions – Vancouver Chiropractic Tip
A few years ago I took a big step in my life, and decided to go see a chiropractor about the minor shoulder pains I was getting in my left side, and about how I just felt “un-even”. It was … Continue reading
Posted in Posture, Uncategorized
Tagged Alignment, Chiropractor, health, Posture, Spine, Wellness
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What's Your Favourite Food? – Vancouver Nutritional Tip
I thought I would start a conversation by saying what I think some great daily foods are that should be incorporated as staples in anyone’s diet. Here are my favourites: Spinach- rich source of plant-based omega-3s and folate, which help … Continue reading
The Gun Show! Bigger Biceps Now! – Vancouver Fitness Tips
First of all, I’m writing this post for you people out there who just LOVE to work your guns. Personally, I never isolate my arms. I prefer to let them get worked as secondary muscle groups when I do compound … Continue reading
Posted in Weight Training
Tagged biceps, Fitness, Personal Training, strength, Weight Training
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LIFT Your Calories Away! – Vancouver Personal Training Tip
All this time I’ve been telling any of my clients who want to burn fat, “you GOTTA do your cardio!” Explaining the importance of a well balanced diet and running a calorie deficit is always something I mention as well, … Continue reading
Posted in Nutrition Information, Weight Training
Tagged calories, fat, Weight loss, Weight Training
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Macro, Meso, and Micro – Vancouver Personal Training Tip
Two weeks ago I went through a period of low energy and lack of motivation in the gym. I would try my hardest to psych myself up before a workout…before a set…and nothing would come of it. I don’t know … Continue reading
Posted in Weight Training
Tagged Personal Training, program design, programs, recovery, Training
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Burn Baby Burn – Vancouver Personal Trainer Tip
Fat loss – the most common fitness goal amongst everyday people. You can’t blame them when you look at the food sources that are available to us, but that’s another blog post. One common misconception is this: sit-ups will trim … Continue reading
Posted in Intro, Nutrition Information, Weight Training
Tagged Cardio, fat, fat loss, Fitness, goals, Lose Weight
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Muscle Recovery – Vancouver Fitness Tips
Do you find that your muscles are still sore by the time you have to return to the gym? If so, you may still need a greater recovery time incorporated into your program. Recovery time is one of the most … Continue reading
Posted in Nutrition Information, Weight Training
Tagged Exercise, Fitness, Muscle, muscle growth, recovery time
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Diet vs. Dumbell
We’ve all heard this before, “80% of any fitness goal is eating right”. But, is this really true? To answer this question one must consider the level of fitness they stand in, their fitness goals, and their current eating habits. Take, for example … Continue reading
Posted in Nutrition Information, Weight Training
Tagged diet, fitness goals, fitness training, Nutrition Information
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Guest Post From Client: David Allison — Vancouver Fitness Tips
Guest post from a client: David Allison A tip for motivating yourself to exercise regularly Some people are prone to exercise regularly. I have friends for whom exercise is like a drug that they are addicted to, and require daily … Continue reading
All The Colours of Your Abs – Vancouver Fitness Tips
ALL THE COLOURS OF YOUR ABS Your abdominal region is a fairly complex muscle group. As of such, your training routines for them should be just as complex. There are 4 different groups that make up the entire abdominal region, and … Continue reading
Posted in Posture, Weight Training
Tagged Abdominals, Abs, Core, Fitness Tips, strength
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Kickstart 2010 With Full Body Workouts! – Vancouver Personal Training Tips
Welcome to 2010! Its a new year ladies and gentlemen! Many of you have reassessed your fitness goals and fine tuned your workout programs to accommodate the positive physical and mental changes you wish to see in the great year ahead. Its time … Continue reading
Confused??? Great!!! – Vancouver Personal Trainer Tip
Every training program should involve muscle confusion techniques. Muscle confusion is vital for progress in any routine. If you don’t attack and challenge your muscles from different angles consistently, they will become accustomed to the movements, used to the resistance, and … Continue reading
Posted in Weight Training
Tagged muscle confusion, plateaus, resistance training, workout program
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This Is Why We Do It!!!
Training without a purpose? Do you lack definitive goals,and do you get down on yourself for it? Well…at least you’re still training! Remember, there’s so many benefits of working out. You may not even be aware of some of them. Here are a some great reasons … Continue reading
Posted in Posture, Weight Training
Tagged health benefits, healthy living, physical activity, positive effects, working out
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Nobody Likes Acid For Blood – Vancouver Nutrition
Blood pH and Alkaline/Acid Balance All foods leave an ash behind after they are digested by stomach acids. This ash can be measured in terms of pH and is classified as either an acid or a base/alkaline on a scale of 0-14. … Continue reading
Training Splits – Vancouver Personal Training Tips
Training Splits A training split is an outline of specific body parts, or movement patterns to be focused on, or divided into different days. For example, on Monday, you may train your legs. Chest is trained on Tuesday, and back on Wednesday, etc. … Continue reading
Posted in Weight Training, Work-Out Tips
Tagged Personal Training Tips, program design, Split Program, Strength Training, Vancouver Personal Trainer
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Maximize Your Muscles!
3 Keys To Maximize Your Muscle Mass 1. Proper Nutrition Yes, eating more is obviously necessary, but don’t overlook the quality of your food. Without optimal amounts of vitamins, minerals, essential fats, amino acids, and all the goodies that our cells require, … Continue reading
Energy Systems 101
Energy Systems & Energy Production In The Body ATP – Adenosine Triphospate – the unit of energy used to power all cells in the muscles. ATP can be provided to these cells either by our anaerobic system (without the use … Continue reading
Posted in Weight Training, Work-Out Tips
Tagged aerobic, anaerobic, atp, cellular energy, lactic acid
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Man vs. Machine – What Equipment Should You Use?
Gyms today are well equiped with machines, dumbells, medicine balls, stability balls, elastic cords, balance boards, and more. But with so many options, how do you decide on what equipment to use in your program? What works best? Choosing equipment for physical … Continue reading
Posted in Weight Training, Work-Out Tips
Tagged equipment, functional, goals, resistance training, Training
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Training For Performance – Your Secondary Concerns
Secondary Components of Fitness Fitness comes in all different shapes, sizes, abilities, and elements. Certain athletes are developed in some elements of movement better than other athletes. A power lifter, for example, will be able to lift a considerable amount … Continue reading
Posted in Weight Training, Work-Out Tips
Tagged agility, balance, coordination, Fitness, mental, power, reaction, speed
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Train With Purpose!
Being clear about your desired outcome is always the first step with any success we seek. You have to know where you’re going in order to get there. Having a well defined fitness goal gives us motivation. Any fitness plan is … Continue reading
Posted in Weight Training, Work-Out Tips
Tagged fitness assessment, goal setting, goals, program design
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