I love Weight Training. It comes with so many benefits.

Besides the obvious aesthetic appeal to ones self, there are so many more great things about weight training at home or at a gym that can help in your life.

It will improve your bone density, improve your mood and serotonin levels, increase your sex drive, help you to breathe easier, allow you to play with your kids more frequently and much more…

One thing I can’t stand though is when people fake the funk.

Don’t preach or gloat about how you are going to do this or that when it comes to fitness, when you are not hitting the weights you are smoking, abusing drugs and pounding back beers with some chicken wings.

If you are going to make a change in your lifestyle, it has to be full circle.

On Saturday morning I hit the weights hard and heavy. I had a good sleep (7.5hrs)

It was another Upper Body Bowflex day - and it was tough.

Veins were popping all over and I was cursing/yelling like a trucker.

What really pushed me through was the awesome choice of music.

I love listening to some hard Rap for some crazy reason like Jay Z, DMX, or 50 cent.

It pushes me over the edge.

Another great choice of mine to pump over the stratosphere is high energy techno/dance like Happy Hardcore or Darkside Techno.

What’s your favourite?

Anyway, Sunday was a great 15 minute jog with King. It is getting colder these days to jog outside, but I want to “Cross the line” as a friend of mine would say!

Nov. 15/08

I am writing for Thursday and Friday.

Thursday was a busy day with many in-home Personal Training clients here in Brampton.

My last clients of the night were at 7:30pm. It is a husband and wife team.

I needed to mix-up teir work-out just a bit, and Yoga seemed perfect.

Half an hour of cardio and half an hour of Power Yoga.

It was a great quick work-out that I lead them through.

Friday

It was the region of peel day and these ladies had it out for me, wow!

I put them through a pretty serious cardio/muscle work-out. It was close to a 400 calorie session.

Remember some people burn more than less. It depends on many things;

- your effort

- your age

- your rest

- your other activities…

How much effort do you put forth in burning as many calories as possible?

Nov. 12/08

At 9pm at night I had a great full-body, 2set each exercise, work-out.

Sweating it out with a friend on his Bowflex.

That takes a lot out of you. My clients can vouch for that.

We increased the load on the 2nd set to where we could only do 10 reps, not like the 1st which we were pumping about 20 reps.

After the gruelling work-out I scarfed down protein bar. Umm, tasty.

Be careful and aware of what time the workout is at. Do not leave it til last minute late at night. That will be the last thing you will want to do. Get sweaty, get motivated, and not go to bed… come on, reality is - you won’t do it.

Take it from an expert.

Nov 7. 2008

Friday I did a lot of standing and my feet were killing me.

About the only exercise I got was when I climbed the manual stairs instead of escalators. It was a long day.

On the Saturday i chose to perform some high flying demonstrations. I brought my Bosu ball from home and did some balancing acts along with a couple of Big jumps.

My Twist Bands came in handy as well.

Strength bands are great becuz you can take them anywhere with no effort (until you use them). They provide great lactic threshold resistance as well.

You can train slow and steady with them or go Ballistic like I do to create more hypertrophy while burning a greater amount of calories faster.

Coming soon will be my traveller work-out!

What is your favourite piece of exercise equipment?

Here it is Ladies…

Nov 6 /08

I love doing in-home fitness. I love training in a multitude of ways with a vast different amount of people.

I like to learn new programs to keep my body guessing. New stuff = new muscles.

It was only a quick 30 min workout though. I felt like I needed more.

Do you feel that way too sometimes?

Lmk here on the blog

Nov. 1/08

Sat was a great day.

After eating 1 too many pint sized chocolate bars, I was in need of a workout.

So Saturday morning it was. A full hour of the BowFlex Ultimate with a friend. I went hard and heavy.

Make sure you know what your goal is when it comes to weight training.

If you want to lose weight there are specific routines that 1 should do or not do. Just like there are specific routines I must do to gain more muscle and lean body weight.

If you are unsure of what routine to perform on a Bowflex Ultimate or any other home gym you might be using, be sure to contact www.trainersonsite.com to ensure the proper program is set for you.

Nov. 3 /08

This was again a day for Cardio and Legs.

I had a group training session with the region of Peel ladies and I wanted to elevate my heart-rate and do some body-weight exercises.

Lots of Plyometrics. It was great! I am sure the Ladies didn’t think so. it’s funny, whenever they see my TRAINER shirt on, they all groan - OH CRAP!

It is amazing how I felt during that routine. While most ladies were gasping for air or taking rest breaks, it was smooth sailing for me.

What you eat/drink before your workout can make all the difference. Til next time!

Oct. 31 /08  Happy Halloween

Man I love to kick my clients butts!

Friday was another Group Fitness Session with my beloved Region of Peel ladies.

There workplace is a very corporate environment. There is actually no room anywhere in this 5 storey building for a gym (or even work-out room).

I love how committed they are to their fitness though. On their lunch hour these ladies are slaving away to help melt some excess calorie baggage.

Sometimes I decide to get a work-out with these lovely ladies. (Hey even I need some cardio.)

I find it very interesting to see and know that when I train with the class they tend to get a harder workout. They sweat more, complain more, swear more…

The motivation that stems from me pushing just as hard as they are really pushes them to the next limit.

So instead of always whistle-blowing at them and barking orders, I am going to kick their as$’s while kicking my own as well. (Thank-God with no Jason mask this time!)

What did you dress as for  Halloween? A fitness Trainer?

Lots more work to do before you can do that, hunh?

I always seem to catch myself on the bad days when I remember my food.

1 coffee, oatmeal/raisins/walnuts, an apple, a banana, a tangerine, 1 protein bar, Truestar supplements, Pizza Hut, a beer, 2 Halloween size choco bars, an apple-berry muffin, and pbutter sandwich, 2 bottles of agua.

Saturday has only got to be better

Oct.27 08

I love working out at Home. I play my own music, watch the Biggest Loser, and work out with my personal choice of clothes (no, not commando).

The challenge I come up with is the amount of weight needed for my goal.

I have up to 25lb  dumbbells and a  barbell that goes to 60lbs.

This weight is definitely not enough, so I have to make it challenging by changing various things;

- the tempo, sometimes you need to go super slow or ballistic fast. This helps to confuse your muscles.

- the surface, changing how your body is balanced or stabilized greatly affects your core muscles and allows a lot more muscles to be overall firing.

- the rest in between exercises and sets, this can allow for a lot or little recovery. The little rest you get = the more calories burnt. The more rest you have the heavier weight you can lift for the next set.

I try unilateral balanced lifts like on my Monday workout.

For example I take a 20lb dumbbell in my right hand and perform a left legged single squat shoulder press. = Major burning of calories.

Ladies, you can do this too. You obviously would use a lighter weight.

So there you have it. Just change a couple of things to make your workouts a lot more intense while building more muscle and burning more calories.

Glad TRAINERSONSITE can help with your in home fitness goals.

Your Brampton Personal Trainer, Robert Foster.

Oct. 26  08

I like to mix it up. You know, Fitness.

I like to keep my body guessing, always challenging myself.

I will try to implement a variety of training programs with my clients.

Such as circuit training, cardio HII, muscular endurance, hard heavy weights (mostly with guys), Fitness Kickboxing, and Yoga.

So Sunday I did a session of Yoga with my client allowing them to follow my routine.

Yoga is great for calming the mind, flexibility, and lengthening and strengthening the muscles.

Power Yoga is my favourite.

So next time you feel you are stuck in a rut, try something different. Shock your body!