Your 20 minute fitness challenge

In my line of work keeping people motivated and dedicated long-term to an exercise routine is the biggest challenge I face.

Yes, working with a personal trainer is beneficial, but most people don’t do it long term (more than 3 months) for reasons such as scheduling or financial.

Eventually, we all have to find the motivation within ourselves to exercise.

Some days you may be so busy that the chance of making to your regular gym is next to none.

It is on days like these I recommend doing a 20 minute challenge at home or work.  You are already there, so taking 20 minutes out of your schedule to do some physical activity isn’t as difficult as travelling to a gym.

Over the past week I have completed two of these workouts in my basement because it was the only time I was going to be able to train on those days.

Session #1:

Kettlebell swings x 20

Push-ups x 5

Pull-ups x 3

Session #2:

Kettlebell swings x 20

Bodyweight squats x 10

Push-ups x 10

With each of the workouts I just start my watch and challenge myself to see how many rounds I can complete in 20 minutes.

I enjoy these workouts once in a while and find they are a great energy booster and stress reliever.

The most important aspect of the 20 minute workouts is they keep you on track so you do not miss any training days.

From my experience, once someone misses 3 or 4 days in a row it affects their routine and can extend to a longer layoff from exercise.

Fitness level, ability, and equipment available will dictate what type of exercises you can do for your 20 minute challenge.

Aim to perform exercises that recruit the most muscle fibres in each movement in order to give yourself the most challenge possible.

That’s why exercises like push-ups, squats, kettlebell swings, pull-ups, skipping, walking lunges, burpees, and crawling (to name a few) are your best bet.

If you live or work in a building with multiple floors, then incorporate running / walking flights of stairs with a couple of other exercises to keep yourself interested.

Be creative with your workouts and have fun.

Enjoy and please contact me if you have questions.

Learn to Snowboard at Mount Pakenham

Are you looking for a new challenge this winter?learn to snowboard Ottawa Kanata Stittsville

I am now a Level 1 snowboard instructor through CASI and am instructing at Mount Pakenham.

If you think you are too old to snowboard then think again.  I did not begin until I was 30 and I have met beginners in their fifties.

It is a wonderful sport and a great winter activity to do in the Ottawa area as we have access to so many hills within a short drive.

Please contact me about getting started.

Fitness tips for 2016

As we are well in to January and the expected winter cold has arrived in Ottawa, I thought it would be a good time to post some thoughts on achieving success with your health and fitness in 2016.

Life is busy and fitness is usually the first thing to be dropped when days become hectic.

This cannot happen. If you want to drop body fat, get stronger, sleep better, or just feel healthier overall, you need to make time for fitness a priority.

Here are some quick tips that can help you start to feel healthier and get you on track to making fitness a part of your life (not just a kick you start and stop after a couple of weeks).

#1. Exercise at home for 20-30 minutes three times per week. You don’t have to drive to the gym and deal with parking and crowds. Focus on strength training exercises focused on working your entire body.  Body weight exercises work and add some dumbbell or kettlebells if you have them.

#2. Walk outside.  Even though it is winter, just bundle up and get out for a brisk walk in your neighbourhood.  The fresh air will do wonders for your mood and help with stress management.  If you can only fit in 20 minutes then so be it.  If you can stay out for 60 minutes then even better.

#3. Eliminate liquid calories.  I drink lots of water and I drink my coffee black.  Having a beer or glass of wine 1-2 times per week is ok for most, but for the most part your liquid intake should not have any calories.

#4. Keep a journal to record what you eat, how you feel, and what exercise you have done for the day.  There can be as much or little detail as you want.  The key is to record your habits and activities.  Writing down what you have done or not done is a powerful tool.

#5. Don’t get discouraged.  You exercise, eat well, and take care of yourself for you.  Don’t worry about what other people say or do.  Taking time to exercise and treat your body well is an investment in yourself and your future health.  Some days it easy and some days it is not.  Just keep working, laugh, don’t stress, and make fitness an enjoyable part of your life.

Do you have questions or need help?

Please contact me.  I would love to help you out.

John

613-816-4179

Kanata bootcamp (Jan.11th-Feb. 26th, 2016) at Winning Circle

Are you looking to stay active during the cold winter months of January and February?Kanata bootcamp early morning fitness class fat loss strength training Katimavik Winning Circle 6 week

Join me at Winning Circle for our early morning bootcamp starting this January.

Location: 150 Katimavik Road

Duration: January 11th – February 26th, 2016

When: Monday, Wednesday, Friday

Time: 6:15-7:00am

All fitness levels are welcome as the sessions can be adapted for all participants.

Sessions will include dynamic warm-up, power, strength, and conditioning exercises to give you an excellent full-body training session to start your day.

Bring a friend or family member and start your 2016 right by committing to improve your health and wellness.

Space is limited so please contact Winning Circle today to reserve your spot.

613-599-KICK

Omar@winningcircle.com

Before Dec. 31st – $249 + HST

After Dec. 31st – $299 + HST

KRC outdoor gym

It was such a beautful day today I had to get outside to train.

As we are approaching mid-December our snowless days are numbered so you have to take advantage of these warm days.

Today’s session involved an upper body circuit on the KRC outdoor gym, followed by eight sprints up the toboggan hill, and then mid-section work to finish.

The entire session took 31 minutes.

krc kanata recreation centre outdoor gym training fitness personal trainer Ottawa fat loss