What workout?

CARDIO!

This blog comes courtesy of John Rowley, a Lifestyle Strategist. It is an interesting read so I thought I would share it with you to help form your own opinion and draw your own conclusions. READ ON!

That’s right, long boring cardio is officially the WORST workout of the year.

Why?

Well first, it’s boring. I mean, who actually enjoys sitting on an exercise bike or running on a treadmill for 45 minutes? Not many people.

But much more important than that, it fails to produce fatloss RESULTS. Are there health benefits? Sure. But you can get those same health benefits (and more) with much shorter, much more exciting, and invigorating workouts. More on that in a minute…

But first, here’s what research has to say about cardio:

Utter AC, et al. Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women. Int J Sport Nutr. 1998 Sep;8(3):213-22.

-In this 3 month study, women did 45 minutes of cardio a day, 5 days a week, and lost no more weight than those who dieted alone! Seems like a royal waste of time to me!

But perhaps this one study was a fluke? Nope!

Redman et al. Effect of calorie restriction with or without exercise on body composition and fat distribution. J Clin Endocrinol Metab. 2007 Jan 2.

-In this study, subjects did 50 minutes of cardio, 5 days a week, and once again lost no more weight than those who dieted alone!

Well, maybe if they increase it to a full HOUR of cardio a day, SIX days a week, then cardio will actual product substantial results? No again!

McTiernan et al. Exercise Effect on Weight and Body Fat in Men and Women. Obesity 2007 June – 15:1496-1512.

-Over the course of this one year study, subjects performed aerobic exercise for 60 minutes a day, 6 whopping days a week (who even has TIME for that?) and lost only 3.5 pounds on average in an entire YEAR!

3.5 pounds of fatloss after an HOUR of exercise, nearly every day, for an ENTIRE year. Man, oh man, cardio really is the worst workout ever!

But as mentioned, there is a much better alternative, and that alternative lies in short, intense bouts of exercise.

In fact, a recent study published in the European Journal of Applied Physiology found that 15 minutes of a circuit-style resistance training workout elevated metabolism for a full THREE days! And that’s only from 15 minutes!

Other studies have found similar results with interval style workouts as short as 4 minutes producing dramatically more fatloss than long, extended bouts of cardio.

Here’s an example bodyweight, short-burst exercise routine that you can try today to boost your metabolism and your fat loss results:

30 seconds of bodyweight squats
30 seconds of push ups
30 seconds jumping jacks

Repeat 4 times.

That workout right there only takes SIX minutes and you’ll burn way more fat than you will with those long, drawn out, boring cardio sessions.

But here’s the real secret…

NO workout will ever help you lose fat unless you get your nutrition in order. Unfortunately, nutrition is an area where most people really struggle, and sticking to a “diet” long term can be near impossible.

That title comes courtesy of Agatsu President Shawn Mozen. I spent this past weekend with Shawn and a group of fitness professionals in Red Deer expanding my knowledge and experience through the Agatsu Kettlebell program.

This weekend was my first time meeting Shawn and saying he is an amazing individual is an understatement. Incredibly knowledgeable and entertaining, Shawn drummed into us the basics of kettlebell movements and their importance. He encouraged us to ask questions and always took the time to explain why we were doing things and their place in the bigger picture. Shawn invited feedback and interaction rather than simply telling us to do something.

What I appreciated the most from his teaching style and the reason I am writing this blog is to ask you if your trainer does the same thing working with you? This question is important, not just for you getting value for your dollar and results, but the personal training industry as a whole! Does your trainer encourage you to ask questions about why you are doing an exercise and why it will benefit you? Or is it simply “we’re going to do this exercise on this machine, give me 12 reps”? If he/she answers your questions, is truly engaged in what YOU are doing and more than motivating but is also educating and bettering you, I would suggest you have a candle and carry on. If he/she stands watching you or watching others while you are exercising with arms crossed, daydreaming, on their phone or simply there to count your reps, I would suggest you have a counter. You need to make your counter more accountable and involved in your session that you are paying your hard earned money for otherwise it would be in your best interest to find yourself someone new to work with.

Think of it like going on a road trip. If you want to drive to New York, your counter may be sitting in the passenger seat saying your car is looking good while counting the mileage markers. The candle may be the one in the passenger seat that tells you everything looks good but you need to turn around, you are heading to Los Angeles.

Remember, you are the one investing your money in you! Make sure you are getting the time, effort and education you deserve!

Andy Lewis is a Certified Fitness professional who works at TCB Fitness in west Edmonton.

Those who work with me at TCB know I have become a fan and advocate of using Kettlebells as part of a training program.  I recently was going through a great site, rkcblog.com, and came across this great article by Mike Krivka on why this nearly 300 year old Russian tool should be part of your program if it is not already!

Following are a quick list of ten reasons why I think you should be training with kettlebells. There are many more, but I’m hoping this list will help you come to be a better understanding on how to approach utilizing this amazing tool.

1. Efficiency – Kettlebells (in conjunction with a handful of high-tension body weight skills) can provide an intense full-body workout in an incredibly short period of time. With a workout of less than 30 minutes in length you drenched with sweat and gasping for air. Think about the last time you did the RKC Snatch Test (five minutes) or the USSS Snatch Test (ten minutes) – both are great mono-structured workouts that do the job without wasting time. Most “trainers” recommend that you perform lengthy cardio and resistance sessions for up to 6 to 8 hours a week. A week’s worth of kettlebell workouts equal only a fraction of that and you will get much better results.

2. Tension Management – Kettlebells require that you develop a high level of sensitivity in regards to grip strength and tension distribution and redistribution that readily carries over into all forms of athletics. The kettlebell’s displaced center of gravity create grip and forearm strength requirements that cannot be matched by regular free weights or machines. The ability to create and distribute tension is of paramount importance to any athlete. Not only is it a factor in strength, but also in speed, flexibility, and endurance as well. Muscles become stronger by learning how to contract them more effectively, explosively, and efficiently. The body as a unit becomes stronger by learning how to instigate a coordinated firing of muscles in a more effective, explosive, and efficient manner.

3. Mindfulness – Kettlebell training requires you to “be in the moment,” allowing you to develop a high-level of concentration, focus, intensity and body awareness. Lapses in concentration or body awareness are swiftly punished. A lack of intensity will not allow you to build the requisite strength and mental toughness needed to distinguish yourself in action. How many people have you seen staring off into space while they were working out? Don’t even think about doing that with kettlebells unless of course you enjoy sitting in the Emergency Room!

4. Sensitivity – Kettlebells require you to constantly challenge your spatial awareness, hand-eye coordination, tension, balance and timing. Once again, these are all very martial skills that will cross over into your training and especially into combat athletics. Doing a 7.5 foot ROM snatch requires a much higher degree of skill and muscle mastery than a 1.5 foot ROM biceps curl does. Think about it.

5. Raw Strength – Kettlebells develop thick, dense muscles that deliver when you need them – as opposed to the puffy, tribal-tattooed ‘look good in a Speedo’ muscles. By forcing the muscle to support the KB you end up activating the deeper, harder-to-work, stabilizing and supporting muscles. Most people who start using kettlebells see a rapid loss of excess body fat and weight loss. Once the ‘honeymoon’ is over there oftentimes occurs an increase in weight that accompanies a rapid rise in strength. This is when the muscles start becoming denser and the deficient areas of the musculature start suddenly filling in.

6. Unilateral Strength – Kettlebells require that you develop unilateral skills, coordination and strength. There is no hiding behind your “strong-hand” in kettlebell training. Weak links in power development are filled in as you get stronger and become accustomed to the bracing requirements of kettlebell training. Being able to move a load on a bar doesn’t mean that you’ll be able to move the same load using one or two kettlebells. I’ve embarrassed way too many “gym rats” by matching their bar loads and then leaving them in the dust with a pair of kettlebells. Try getting the meathead at the gym with the 350 pound bench press to military press your two 53 lbs kettlebells – try not to laugh when he can’t get them off of his shoulders.

7. Holistic – Kettlebells combine strength, flexibility, mobility and anaerobic training into one workout. No other tool will challenge you when it comes to developing attributes that you will be able to apply on the hardwood, the court or the battlefield. Kettlebell training specifically trains all of the physical traits required by the elite athlete and succeeds where other methods fail. In particular, KB training addresses all of the elements that are going to be required of an athlete in competition or in a life-or-death struggle.

8. Mental Hardening – Kettlebell training develops a high level of mental toughness and an understanding of controlled aggression. You can’t approach a kettlebell workout without either – the kettlebell is the enemy and it has to be submitted, controlled or destroyed; or the kettlebell will destroy you. Someone who is looking for a “light” or “toning” workout can find just that by using kettlebell techniques that will enhance their overall mobility and awareness, but for someone who is looking to get an edge on their opponents, the kettlebell is the key that opens the lock. If you have ever done any high-repetition kettlebell training you know exactly what I’m talking about. That little voice in your head that tells you it’s time to quit has to be wrestled to the ground and choked out so that you can build the strength that you want.

9. Movement – Kettlebells require you to learn how to move your body efficiently, strongly and with grace and power. Sitting in a machine or lying on a bench is not going to give you the athletic ability to do a single leg takedown or knock-out an opponent. Learning how to transition for movement to movement without external stabilization, (i.e., a bench or machine) will require you to develop a higher level of strength and mobility that no machine can ever provide. Developing the ability to internally stabilize an external load will give you the sensitivity and control you will need to play or fight at a higher level. Kettlebells will rub your face in your weaknesses until they become strengths – and then humble you over and over again.

10. Complete System – Training with Kettlebells may be the perfect system for developing strength. Kettlebells allow you to perform all of the basic movement patterns (Push, Pull, Squat, Hinge, Carry and the Turkish Get-up; kudos to Dan John for this list) safely, efficiently and effectively. No other tool out there can make this claim and many will try – but very few will even come close. Through a unique combination of design, utilization and loading the Kettlebell is “efficiently inefficient” in building strength – something that will serve anyone from a “Soccer Mom” to a US Navy SEAL.

Andy Lewis is a Certified Fitness Professional who works at TCB Fitness located in west Edmonton.

Why are you working out? Are you getting ready for a bodybuilding competition? Chances are you are working out, engaging in physical activity and exercising for three primary reasons: to improve your overall health, to improve your physical appearance or to improve on some sport specific activity. So why then, are you training like a bodybuilder with all types of body splits and trying to improve your bicep peak or make some muscle appear that you cannot name nor have any reason to highlight?

Have the wheels started turning yet? Are you starting to think, “it never made sense to me, but that’s what I am paying my trainer for”. Let me say, I am not opposed to training like a bodybuilder. I trained in that style for years yet never competed in a bodybuilding competition.  It does work, it can work, but is it the best way for you to exercise to reach your goals? Do you need a hamstring day, a chest day or a full workout of abs? Probably not, especially if your goals involve any of the three reasons listed in the first paragraph.

Alright then, maybe now you are on-board with this thought process and saying “yes, that’s why I do a lot of functional movements in my workout!” Great! What are we saying are functional movements? I have spoken to people and watched people in the gym do some amazing and often dangerous movements involving bosu balls, stability balls and often pressing and curling while balancing on one foot! Incredible! I’m pretty sure I cannot do that as I have not tried to or practiced it. Why do they do this? To work their core is usually the number one reason. My question is though, how are these movements functional? What is your job description that you need to balance on a ball and move weights around? If you are a circus performer reading this I apologize but to the majority reading this blog, I am sure you get my point.

How about squats or deadlifts or presses for functional movements? I am pretty sure those types of movements or exercises have more practicality in everyday life then most of the circus moves. They may not be as fancy, but I am sure they work. Judging by most clients reactions at TCB Fitness, their “core” still gets worked out even though we rarely do any direct ab or lower back work. We are not attempting to isolate muscles, we are getting the muscles to work together, like they do everyday with every move you make.  If you think about it, you cannot isolate your biceps or quads or hamstrings or any other muscles. They work together to move your body, the weight or whatever it is you are moving!

Think about some of theses points when you go to workout today. If you are not familiar with some of the exercises, learn how to do them properly then implement them.  Working the body together instead of separating body parts and using these true functional movements, when safely performed, will provide a bigger bang for your training buck.

Remember to ask yourself: Are you preparing for a bodybuilding show, or are you preparing for life?

Andy Lewis is a Certified Fitness Professional that works at TCB Fitness located in west Edmonton.

I am sure you have heard the expression before, “you don’t know squat.” Usually, it is in reference to someone not knowing something or as it sometimes seems, anything! For the fitness world and exercise in general, you better know squat!

 I recently had the privilege to speak at a Rotary Club luncheon. Rather than discussing the obvious of why exercise is so important in life, I focused the entire presentation on  the squat. At TCB Fitness, everybody squats. If you do not have it in your exercise program, you should add it immediately. If you are working with a personal trainer, I would ask them why you do not have it as part of your program and request you have it added immediately.

The infamous squat (that means it is more than famous, it is IN famous *bonus points if you got that reference!*) is one of the best overall exercises you can perform due to the numerous benefits one can receive from having it in their program. It is also one of the best functional exercises, second only to the deadlift in my opinion, that as long as you are physically capable, every body should do it!

From children ages seven and up all the way to our actively and maybe not so actively aging population, working on the squat is something that can help improve weight loss, muscle gain, sports performance and overall quality of life. Here are five reasons why the squat is so great and why you need to do it:

1. They work the whole body. Sure, they are often considered a “leg” exercise, but they are a multi-joint movement that requires use of the upper body too, especially to support weight you may be holding! The squat is also a great tool to build a firm, strong butt!
2. Squats are portable! You can do them anywhere using variations, bodyweight, extra weight, two legs, one leg (those are a challenge!)
3. Squatting can help the aging population increase bone density, mobility and possibly alleviate some back or leg pain that may be associated with infrequent use or are an obstacle to a better quality of life.
4. Sport performance can be increased by implementing a proper squat program. Running, jumping, skating,”core” strength and even flexibility can improve using variations of this almighty exercise!
5. Chances are you squat regularly in your daily routine. By adding squats to your workout program or practicing them before bed, you can make many of your daily tasks easier and make yourself look better in the process!

I have merely scratched the surface of the squat”s greatness but I am sure you get the idea! I did noteven touch on its potential anabolic properties to build muscle and its ability to assist in fat burning!  It may seem too good to be true, but believe me, the squat is for real. Plus, the more you put into it, the harder you work at it, the greater the potential rewards. Learn how to do it properly and it can serve you for a lifetime. Stories of knee or back injuries from squatting are usually a case of poor form or over zealousness in the attempting to move too much weight department.

I am fortunate in that I genuinely enjoy working with all my clients at TCB Fitness. One of my favorites is Yukon Jack, from Edmonton radio station 100.3 The Bear. Here is a great example of someone in his 30′s with no formal weight training experience who came to TCB, learned, allowed and embraced the squat as a cornerstone in his program and now squats anywhere from 250-425lbs for reps. I am extremely proud of “Squatzilla” for adding muscle, making many areas of his life easier and for using his success of his squat training to flow over into other areas of his program too. He has made it work for him, now it is your turn.

Andy Lewis is a Certified Personal Trainer who works at TCB Fitness located in west Edmonton.

TCB FITNESS: ABC’s from TCB on Gym Etiquette

When was the last time you recited the alphabet? Ok, if you have kids or are around kids often then you got me. I admit the ABC’s from TCB is just a quirky title that I think sounds good. I am not going to give you 26 alphabetized commandments on ways you should carry yourself in a gym/health club setting. These are tips to help make your gym experience a positive one and really, many of these should be common sense. Now let’s go!

Personal Hygiene – It is sad that I even have to have this topic as a “tip”. Sure, you may get a little ripe while you workout, that is one thing. If it has been a long day and your feet, pits, undercarriage or whatever are odoriferous, then have a quick pre-workout rinse! This also means easy on the Axe, cologne and perfumes. Soap, deodorant and talcum powder are your friends! Out of respect for yourself and those around you, don’t stink

 The Gym Bag – Keep it clean, make sure you have all your gear, your ipod, your water bottle, your post-workout shake, a lock for your locker, a gym towel plus whatever toiletries you need. I also recommend keeping a spare change of gym clothes. If not in your bag, then keep it in the trunk of your car.

The Gym Gear – Keep your gym clothes clean! Make sure you wear clean shorts, shirts, sweats, socks, lulus, whatever you wear, out of respect for yourself and those around you, wear clean clothes. And for the record, that doesn’t just mean “febreeze’em!”

General Behaviour – Like many rules we are taught in school, those lessons apply in the gym too:

• Everybody had to start somewhere and everyone was once a beginner. There will also be people bigger, stronger, smaller and not as strong as you. Respect others.
• Do not hog equipment. Share.
• If you use barbells, dumbbells or any other piece of equipment, put it away.
• I think all gyms have disinfecting wipes or spray bottle and towel handy, so look around. After you have used a bench or some equipment, wipe it down.
• Sometimes the grunts and groans may be necessary and maybe you need to turn the volume on your iPod up to “insane” to get pumped, but keep the noise down. Even in “Pumping Iron” during a training scene, Arnold says, “you make too much noise! Has to be very quiet in here, like a church” Ok, maybe not that quiet but you get the point.
• Keep the talking and socializing to a minimum, especially on the gym floor and hanging around equipment. For many, they are on a time budget. Respect that. As I often joke with people, “I don’t workout in your nightclub or living room, please don’t make a social scene in my office”. Same rule applies for chatting and using your cellphone.
• The mirrors. Use them to give yourself visual feedback on your form. Do not use them to creep on someone. Do not use them to do your flexin’, posin’ and showing off. If someone is using them to check form, try not cut in front of them.

The Locker Room – Obviously, I can only speak for the men’s change room but I would hope and think the same applies to the ladies:

• Be courteous and polite. Keep your eyes up and forward.
• Do not be a space hog. You are sharing space and facilities.
• Do not walk around or sit on benches naked. Ew. Use a towel.
• Use a lock on your locker. Seriously. Not everyone is respectful of others belongings.
• Do not litter.
• Flush the toilet after you use it. Not just in the gym, but anywhere. Seriously, I never understood how people do not flush sometimes. Are you in that much of a rush or did you forget how to push a handle or button?

One last thing. If you have never been in a gym or gone in not knowing what you are doing, STOP! Take advantage of free training sessions offered, go with a partner who legitimately knows what they are doing or hire a good, competent trainer (gratuitous plug: please see a previous blog where I discuss tips when looking for a trainer) It may initially be costly, but the wasted time and money of not knowing what you are doing can be even more expensive.

These guidelines are not written in stone and could vary depending on your facility, but following them should ensure a relatively stress-free and enjoyable session. I know there is a saying about “leaving a place better than the way you found it.” I am not saying you have to pull out a mop and clean the whole gym floor, but at the very, very least, do not leave the gym in worse shape than you found it.

Andy Lewis is a Certified Personal Trainer who works at TCB Fitness located in west Edmonton.

PLEASE READ THIS PARAGRAPH BEFORE YOU READ THE BLOG! I want to note that I wrote it a few weeks back after discussing the business of personal training with some clients. Today I was training at a gym and saw something that had me frustrated and literally shaking my head as I was between sets. I felt it necessary to post this now! This guy had his client poorly executing an exercise I thought he did not need to be doing. That was not what was bugging me though. I witnessed him not even paying attention to his client while he was doing the set! And I do not mean getting other equipment ready or looking over notes, he was looking around and clearly NOT PAYING ATTENTION! Horrible!

Let me also say that I do not proclaim to be the best or smartest trainer in the world. I do believe that there are some things a quality trainer should have or do to make them a worth while investment for your health and your money. Please read on.

Being a Personal Trainer, Fitness Specialist, Slave Driver. Fitness Professional, Bossy, A**hole, whatever you want to call me, one thing I always find interesting when listening to clients are the stories of their past trainers or those of their friends trainers.

Sometimes there are great stories, filled with success, achievement and fulfillment! Other times, they are less than stellar, filled with frustration, boredom and even injury or failure. The feedback got me thinking, “what constitutes a great/successful trainer?” What are things you should look for when you decide to hire someone to help guide you to a healthier, stronger, and happier you?

First off, allow me to clarify and say I am not the end all be all of Personal Trainers. Nor am I saying that I am better or worse than any other trainer. What I am saying is that from feedback of clients, family, friends and from 20 years of being in the gym, these are some observations I consider important for you to get the most value for your personal training dollar and greatest chance of achieving success:

1)      Knowledge – Obviously, but I will add a key thought I tell everyone. There is not one way to train. You can talk to 10 different people who have achieved results 10 different ways. If someone is closed minded and tells you “their way” is the only way to train, I suggest saying thank you and go along on your way.

2)      Success – They have helped people achieve goals similar to you.

3)      Experience – Similar to #2, but I think it helps when they themselves have been through what they are putting you through, to be able to relate to what you are doing.

4)      Attentiveness – Are they engaged in your session? Do they listen to what you say? Do they use your feedback to improve or modify your session as needed? Or, are they on their phone, checking themselves or others out in the mirror, standing with arms crossed merely watching you work or not even around while you are working?

5)      Professional – Respectful of others, being positive, good hygiene, punctual.. Do they have a plan for you or do they ask the infamous “so, what are we going to work today?” question.  I am sure you get the idea and can add more to this list!

6)      Chemistry – Do you get along with, or even like the trainer? The previous five are all important but if you are not comfortable with, or do not feel that “connection”, you may find yourself finding excuses not to go workout.

There are a host of factors that will determine why you choose to work with the trainer that you do, but make sure you are happy and confident with your decision. Do not be pressured into working with someone or buying sessions you do not need or want. Ultimately, it is your choice, your money and your opportunity to better yourself.

Andy Lewis is a Certified Personal Trainer who works at TCB Fitness located in west Edmonton.

What is it that we love about music? What is it that affects us in a way that it connects emotionally on so many levels? It can be uplifting, power charging, rejuvenating or it can be there with us in times of sadness, anger or frustration.

How about music when we train? No doubt, you have seen people running, cycling, walking or working out with headphones on. What about being in a gym where the music is blasting or perhaps it is loud enough to be background noise. Whichever example you can relate to, one thing is certain, that playing music while you exercise can make a difference!

For those who listen to their ipods and mp3 players, you know what I am talking about. Your favorite workout songs when you want them, at the volume you want them and as a way to focus and shut out the outside world. Psychologically for me, it is quite different and can even be challenging not to have my ipod on while training. My mood varies, therefore so does my song selection. I have a workout playlist of over 40 songs and I usually keep it on random. Lately though, I have chosen one song and kept it on repeat for my entire workout! That is what helped me find my groove and got me going so I run with it. Kid Rock’s “Let’s Ride” or “Cucci Galore” and Godsmack’s remake of “Rocky Mountain Way” have been the repetitive players recently. What works for you?

Many gyms have their own music system playing. I have found that more of the “hardcore” gyms I have been to play louder, heavier “hardcore” music (go figure!) The health clubs usually have a mix of new and older music.

For some, they simply are not music people. Others may have honestly not considered using music as an aid to boost their mood and/or productivity while engaging in physical activity. If you fall into either of these categories and are looking for something to boost your mood, give it a shot! Most people’s smart phones have capabilities to be used as a music player or you can invest in something small like an ipod mini. Create a playlist using songs that get you pumped and energized! Whether it is some rock, dance or techno, set them up according to the flow of your workout. Want the feeling of “oh, this song! I love this song!” and kick it into high gear, then hit random. Figure out what works for you and make it work!

One final thought, to both the headphone wearers and those facilities that play their music with the volume on “10”: we engage in physical activity for a variety of reasons, but one usually near the top of the list is to be healthy. The last time I checked, the ears are part of our body. Hearing is important. Headphone wearers, I know many of you want that music blasting through your brain as you train, but TURN IT DOWN! You should not be walking through a change room and have people sing along with what you are listening to! Gym owners/managers, I am sure you want to build an energetic environment for people to workout in, but with more people using personal headphones when they workout, perhaps you could TURN YOUR MUSIC DOWN. Headphones would not have to be on so loud and people can not only improve their bodies, but preserve their ears too.

Andy Lewis is a Certified Personal Trainer who works at TCB Fitness in west Edmonton.

The kettlebell. The what bell? If you have been in to TCB Fitness recently or have seen some of my facebook posts or videos, you have seen the fun and excitement I am having with these old school Russian tools that resemble a cannonball with a handle.

So, what is so great about them? What can they do that my “Ultra Premium Deluxe Muscle Builder 3000 version 2.0” cannot do? When used properly, kettlebells can develop greater overall strength and endurance, they can increase greater integrity and mobility through joints and connective tissue, they can help you burn fat and help increase your ability to focus on a task.

Sounds like your Muscle Builder 3000? Maybe, but unlike machines and isolation movements, kettlebells force your muscles to work together. This concept is important because machines will place you in a fixed position, limiting your range of motion and not allow the body to work as a whole. Isolation movements such as leg extensions (personally, I avoid these and do not use them with my clients) or bicep curls also minimize what your body can do to move or lift the weight. Take a moment and think about when you lift or move something in the real world. How often are you isolating muscles? Never!

When the body learns to work as a whole, it will perform better and more efficiently. The feat of hoisting kettlebells overhead, or continuously swinging a 16kg kettlebell for 100 consecutive repetitions takes teamwork! Like any team, the body will become more focused, stronger, making daily tasks easier and accomplishing greater feats which lead to victory! What victory is, will be up to you.

Rest assured, by learning and implementing kettlebell basics to your workout or training program, they will help blast you through those ugly plateaus we all hit and move you forward towards the success you deserve!

TCB

Andy Lewis is an Edmonton Personal Trainer that works out of TCB Fitness in West Edmonton

“Workouts aren’t supposed to be FUN!” Chances are you have thought that, heard that or believe that misguided expression as it relates to exercise and working out. If you already train with me, you may have even heard me jokingly say that amidst laughter during a session.

Wait… what?

You can have fun? You laugh during sessions? Yes, and if the thought that you cannot have fun is holding you back, time to find another excuse or better yet, get that rear in gear! Think back to when you were a child. Chances are you spent lots of time outside playing sports, climbing, running, building forts, whatever we did as kids but the bottom line is you were moving and having fun! The exercise and fitness world has been growing at a rapid rate recently when it comes to new types of fitness classes. Hybrid MMA programs, yoga, crossfit, Mom & tots are just a few examples of popular programs these days. Martial arts, recreational sports groups and dance classes have seen a surge in popularity these days as people look for ways to become more active, often in a more social and economically friendly environment. Yes, it personally pains me to hear that “traditional” working out with weights is not always a fun, exciting choice (this makes no sense to me!) but the increase in small group training sessions (3-8 people) is promising! Sessions back in the gym that are not 10 or 20 people allows for better quality programs with more focused attention on the individual.

The bonus is that the aforementioned need for a more social and economically friendly program is met. Another positive with the small group session is that it can be tailored more to the group rather than generic 20 person bootcamp. Imagine having your group of friends and family training together doing things you like and want to be doing as part of your program! I am currently doing that with a group of four and we have lots of fun alternating between traditional training and circuits involving tires, hammers, sleds and kettlebells! I have others that we play “zombie killers” using tires, viprs and whatever else we can add to the game!

The takeaway here is that your exercise and workout programs can and should be fun.

It does not have to be (nor should it be) hours of mind-numbing “cardio” on a hamster wheel. Use your imagination, work smarter and harder and if you cannot do it on your own for whatever reasons, find a credible trainer that you can connect with, have fun and get the results you deserve.

TCB

Andy Lewis is an Edmonton Personal trainer who works out of TCB Fitness in West Edmonton.