Top 3 Ways to Supercharge Your Weight Loss in 2015!

Spinning your fitness wheels to start the New Year? Get a grip on your weight loss trip fast with 3 supercharged ways that will put you in the right gear to tackle the New Year.

Over the years we’ve created many successful programs that have helped individuals and families lead healthy, sustainable lifestyles. This week, we want to get right to the point by giving you our 3 most successful ways to guarantee you’ll make your New Year’s goals a reality.

1. Online Weight Loss Program!

This is the 12-week plan you need to supercharge your metabolism and change your body and your lifestyle, fast!



  • Lose Weight
  • Tone Up
  • Build Lean Muscle
  • Build Strength
  • Cut Cravings
  • Boost Energy
  • Build Confidence
  • Live Longer, Feel Great!


This Custom 12-Week Online Weight Loss, Exercise and Lifestyle Package is tailored to your lifestyle!


EACH WEEK participants will receive a personalized:

  • Diet
  • Menu
  • Shopping list
  • Workout plan (one time)
  • Equipment prescription (one time)
  • Maintenance lifestyle plan (post program)
  • Tips (weight loss, nutrition, exercise)
  • FREE subscription to eLifestyle’s bi-weekly Fit Tip mail-out
  • On-going personal support and coaching for the entire 12 weeks
  • Access to our exclusive eLifestyle Facebook Group!



2. Personal Training!

With our Customized In-Home Personal Training Packages you’ll start getting results fast!

The eLifestyle customized one-on-one model provides individuals with the training, education and motivation to produce steady and sustainable results for all fitness, health and wellness goals.
We customize a training package that meets your needs, time frame and budget, for fastest results.


Contact Leah: email to or Call: 416.841.2196


3. Gyros Gymnastics Club – eLifestyle Adult & Youth Fitness

Our eLifestyle Fitness Studio is located at:

73 Samor Road, Unit #2
Toronto, ON, M6A 1J2

Ample parking in the rear
Open to the public


For a current class schedule click here:


You can sign up for a class(s) at any time and day(s) you prefer.

Send an email to or Call Leah – 416.841.2196

In-person with Leah and Robb at Gyros in the fitness studios (located towards the back doors behind the gymnastics floor).

Bring a friend! (Also open to anyone outside of Gyros!)

Drop-Ins Welcome too!


BONUS OFFER: Register for 2 or more classes and receive a 10% discount! (Applied after the first class. Not applicable to Drop-Ins.)


Happy Holidays!

Core Crazy

Core Crazy

You can go crazy trying to crunch, twist and even use machines to target your core, so when it comes to tightening your midsection, good form should be the norm.

Care for Your Core

Developing core stability is accomplished not only through strengthening certain abdominal muscles, but also training various muscles of the trunk to be strong together during movement. Fact is, muscles around the trunk region work in teams to stabilize and move specific joints in various complex movements. That being said, your abdominal training should be specific to your goals and also address issues surrounding your present physical health.

Being aware that maintaining core health can limit injury and provide physical longevity as you age will have you being one step closer to aging more gracefully.

Perfect Your Technique

All exercise enthusiasts aren’t created equal. If you tend to be the type who builds your exercise repertoire through watching random others, you may want to rethink your strategy.

To avoid learning bad habits and poor technique, best practice is to consult with an educated professional. You can learn online, from training staff at the local gym, or better yet, hire a certified personal trainer from eLifestyle! You’ll be assured they are fit, fully certified, and have the knowledge and ability to properly teach and instruct.

With no successful fitness or exercise program being complete without it, the importance of core stability reaches far beyond just aiding your fitness program by actually determining the state of your health and wellness too. Check out the 5 Core Crazy tips below!


5 Core Crazy Tips To Tone & Tighten

Whatever the state of your core, we can help you reach your goals fast. So don’t panic. eLifestyle’s surefire tips will act as your emergency hotline for defining a tight, head-turning midsection this winter!


1. Breathing. Focus on breathing out on exertion (the “push” part of the movement), and breathing in when returning to rest (the “relaxed” part of the movement).

Result: This leads to better control over abdominal muscles so you’re able maintain control of your midsection at any time.

2. Squeeze each repetition. For every repetition be sure to pause briefly each time.

Result: A mind-to-muscle connection is created that over time enables more control over your muscles. Plus, you’ll better understand what you should feel while performing your core exercises.

3. Make ab training your prime objective whenever you train. Most people treat abdominal training as a mere after thought, hitting them for only a couple of easy sets at the end of their workout or cardio session then calling it a day.

4. Eat the right way to a great six-pack, don’t drink it. It’s no coincidence that those who adhere to proper diet and nutrition are the same ones who have rock-hard abs when it counts! So don’t try to trim up by following some fancy Hollywood juice diet.

5. Choose and perform ab exercises that are challenging. Bragging that you can do 1000 sit-ups each session implies that they’re far too easy. If they did work, hey, you’d have great abs, right?


Down to the Crunch

Remember, when it comes to re-tooling your fitness program for faster results surrounding core health, increasing your core strength and stability to it’s ab-solute best will help guarantee your success – and your health!


Have Weight Loss Goals?

Having a solid plan for your abdominal training is just ONE important part of the weight loss equation. If you want to reveal the abs you once had and need but don’t know where to start? We have the perfect CUSTOMIZED plan to deliver real, sustainable results — the eTransformation Weight Loss & Lifestyle Program!


Burn Fat Fast With Your Cardio Workout!

Cardio Kick-Start

Take the weight off your shoulders – and your waistline – with eLifestyle’s worry-free, kick-butt approach to combating cardio confusion when you train!

Winter Waistline Warfare

With the winter season upon us, cold temperatures and darker days tend to drain our will to focus on fitness goals. What’s more, with so much time off until spring arrives, unwanted wait gain can creep up slowly making it even harder to resume efforts later on. With cardiovascular exercise being an essential part of the fat-burning equation – one that really doesn’t have to demand a lot of your time – it’s time to wage war on your waistline woes!

Stoke Your Fat Burning Fire

If you’re having difficulty getting/ staying motivated and/or perceive cardio sessions to be quite boring and monotonous, think again. Creating an easy-to-follow action plan with some simple and effective trimming tools will be your most effective waistline weaponry. And as you stoke your fat-burning fire you’ll burn a ton more calories in the shortest amount of time. Check out our three top tips from the eLifestyle playbook below!

To successfully turn your body’s metabolism into a fat-burning inferno this winter you need the trimming trifecta from eLifestyle’s weight loss playbook:


  1. A hard-hitting plan with the right calorie-crunching cardio techniques to ensure you’ll be maximizing the time you spend at your cardio activity.
  2. You must aim to burn more calories than you’re munching down on daily.
  3. You’ll need the most dependable, customized fitness and weight loss program you can find.

The Right Program Is Here!

Re-tooling your fitness and weight loss regimen is simple – get eLifestyle’s 12-week eTransformation program! It’s the most efficient way of getting all the nutritional guidance and support needed to be a success. Plus, to fast-track your weight loss goals, you’ll receive a time-efficient, dynamic exercise and cardio plan customized for your specific fat-burning goals. This way remaining focused and seeing fast results will be easy!


Cardio Fat-Blast Tip: To have the best advantage at staying focused, make your cardio choice one you like. If you’re a cardio newbie, we’ll help you construct a no-fail program by using an initial three-week timetable. This method will allow you to adjust your personal schedule and allow for consistency and ease into your program. In addition, switching up your cardio options along with the types of programs and intensities you use on training day will help you get the most out of your cardio workout. There are a few must-have’s in your program …


Your Tummy-Tightening Program Should Include:

  • A warm-up, cool-down and stretching
  • A challenging mix of intensities – forward, backwards and side-stepping
  • Hill climbs, speed and recovery intervals

Walk Wise

If walking is your thing, make sure you’re upping your pace from week to week until you reach a brisk stride that elevates your heart rate in a way that even while working you will still be able to have a conversation. What does this mean? This translates to your perceived amount of exertion feeling about 70-75% of your maximum level of effort, or a 7 out of a 10 max. This is how you’ll maximize calorie burning while still remaining within the high end of your ability.


Safety First – From Tread to Trail

When beginning any type of exercise, be it cardio machines or trail walking, maintain a realistic approach to your ability and your goals. Start off in a light manner and progress naturally. Always include a warm-up and stretch to avoid injury. And if you have any physical or medical concerns, consult your medical professional beforehand. Don’t wait until after you’re injured!

Obesity Risk Factors and Prevention Strategies for Children

Believe it or not, there are easy ways of implementing obesity prevention strategies into your existing lifestyle – and it’s never too late. In fact, in a previous post, Combating Obesity in 5 Easy Steps, we gave you five great ways to reach success with easy-to-follow obesity prevention strategies. What’s also important to understand is the vital role that both exercise and nutrition play in the lives of children too. In fact, studies have shown that from a very young age children mimic many adult actions – especially their nutritional ones. So learning about health and nutrition will provide a better seed to plant into your child’s future.

The key to preventing obesity risk factors from occurring in the future is to take aim at preventing obesity right from childhood. Creating a healthy lifestyle for children right from the start is the foremost obesity prevention strategy there is. Studies show that once we reach the age of 30, if we do not exercise and follow a healthy nutrition plan we begin losing 1 pound of muscle per year! This decline in muscle mass can lead to additional gains in fat mass in the body and further precipitate personal health decline in a variety of ways.

Body Perception: Top 3 Myths and Stigmas

There is often a disconnect between what some influential parts of society, such as the media, revere as “healthy” or “normal” and what really is. And this can have an astounding negative effect on a young person’s body image. Compounding the situation is the range of myths and stigmas around such topics as identifying a healthy appearance among different body types, muscle vs. fat, and bone mass.

First, different body types display body mass (bone mass, muscle mass, fat mass) differently. That’s why a person with a slim build may not be more fit or healthy than a person of a different or bigger body type. The reason is that the person with the slim build may have a higher fat mass ratio to lean muscle ratio than is appropriate for their body type.

Next, MUSCLE IS MUSCLE AND FAT IS FAT! If you cease to exercise or do some form of resistance training your muscle mass will decline, but it does not turn to fat! They are both completely different.

And finally, having larger bone mass does not mean you are destined to be overweight. Don’t be fooled. Your genetic make-up plays a major role in how your body will display your body mass – slim or not, fit or not. So, it is best to live a fit and healthy lifestyle no matter your body type.


Research: Muscle Loss Can Lead to Fat Gain …and Depression

Studies have shown that lack of muscle and strength leads to a faster loss of endurance and coordination. Research has also shown that a lack of muscle mass greatly hinders a body’s ability to regulate metabolism, and in turn weight gain creeps up over time. Weight gain occurs because muscle actually burns many calories on a daily basis to keep it strong and functioning. If children lead a more sedentary lifestyle, as they get older their body doesn’t have the need to remain strong, so muscle size and strength decrease. Add unbalanced nutrition into the mix and the situation is compounded. In short, low muscle mass hinders the body’s ability to effectively burn calories, resulting in a rise in fat mass.

There is an additional obesity risk factor that impacts an obese child – emotional fallout. When children become obese it becomes extremely difficult for them to interact with their peers, insecurity creeps in, they experience feelings of low self-worth, and they begin to withdraw from social interaction and personal relationships.


Childhood Obesity Prevention Tips for Parents

With parents as the initial source of teaching children about issues concerning overweight and obesity, passing the right torch early on can prevent obesity from occurring in children later in life.

1. Take an educated approach. Children grow in unpredictable spurts making assessing obesity in children difficult. Parents should not make changes to a child’s diet based solely on perceptions of overweight, but rather seek the guidance of a health care professional. This will ensure a proper measurement using the child’s height and weight relative to previous growth history.

2. Proper body weight assessment. Since young children’s bodies are continuously growing and developing, weight loss is not a good approach. Moreover, overweight children should not be put on a restrictive diet as it diet may not supply the energy and nutrients needed for normal growth and development. The exception would be if it’s recommended and supervised by a physician for medical reasons. For most, the focus should be to maintain current weight, while the child grows normally in height.

3. The basic rules always apply. The most important strategies for preventing obesity are healthy eating behaviors, regular physical activity, and reduced sedentary activity
Promote a healthy lifestyle. Take aim at childhood obesity by providing healthy meals and snacks, daily physical activity, nutrition education, and a focus on family. Healthy meals and snacks provide nutrition for growing bodies while instituting healthy eating behaviors and attitudes. Increased physical activity reduces health risks and aids weight management. Nutrition education helps young children develop an awareness of good nutrition and healthy eating habits for a lifetime. A strong family unit will provide confidence and motivation and allows for focus and attention on given tasks, as well as a positive outlook towards personal relationships with family and peers.

Whether dealing with, or avoiding obesity risk factors, it’s never too late to take control and help guide children toward a healthy and prosperous life for a healthy future!


Interested to see how others have pursued a path to prevent obesity? We have many success stories on our website and we want YOU to be successful too! If you’re ready for your own eTransformation, get your personalized 12-week eLifestyle eTransformation action plan today ~ Don’t wait another minute. Prevent obesity and start living the healthiest life you can!

The most important key to your success is having a certified expert who can help you assess your goals. You’ll then adopt some simple day-to-day strategies that will help avoid that gradual, sneaky weight gain that contributes to obesity and weight gain.


You’ll never be alone – you’ll have the whole eLifestyle team behind you!


In Health,

Robb Armstrong

Combating Obesity In 5 Easy Steps

Really, 5 steps? Sounds too easy, doesn’t it? Well the best way to ensure that your health isn’t compromised is to break things down simply and to start taking action, however small they may be in the beginning. So yes, we offer 5 Easy Steps to combating obesity. It works.

When you are engaged mentally, when you have set the intention in your mind to prevent obesity, then everything can begin to flow from there.  In our program, we address the issue of what to do if you’ve gained weight, and then we construct a real-time action plan that’s easy to follow. We’ll provide you with ongoing tips to teach you about sensible eating, plus we provide customized workout routines that will help you shed those pounds. Preventing obesity works amazingly well when you are mindful about your eating and when you combine that with some sensible workout routines. We can do this – together!

Following eLifestyle’s 5 Obesity Prevention Strategies For Success below will start you on the right path and get you into your fat-burning groove!


eLifestyle’s 5 Obesity Prevention Strategies For Success!

  1. Make sure you’re getting enough sleep. Eight hours is the general requirement to enable the body to relax and relieve work related stress, along with exercise related stress.
  2. Keep healthy snacks on-hand. This will keep you energized throughout the day.  However, cut out late-night snacking which tends to increase as the days get shorter.
  3. Think Long-Term. Make proper goals and assess them regularly. As you reassess your goals make sure they’re realistic and that you have a plan to get you there.
  4. Not all goals are weight-related. Focus on how you want to feel when you play with your kids or the time you’re shooting for in that 10K race next spring.
  5. Use eLifestyle’s eTransformation  program. The most important key to your success is having a certified expert who can help you assess your goals. You’ll then adopt some simple day-to-day strategies that will help avoid that gradual, sneaky weight gain that contributes to obesity and weight gain.


Want to see how others have pursued a path to prevent obesity? We have lots of examples on our website and we want YOU to be one of our next success stories! Ready for your own eTransformation? Get your personalized action plan. Prevent obesity and start living the healthiest life you can!

It’s all here. We can do this – together!


In Health,

Robb Armstrong

Canadian Obesity Rates Cannot Be Ignored!

Obesity rates in Canada are rapidly on the rise, bringing awareness that the topic of obesity cannot be ignored. Did you know that one in four Canadian adults are already obese? In addition, one in 10 children are also clinically obese. Sadly, this represents more than six million Canadians who are potentially struggling with high blood pressure, heart and stroke issues, diabetes, joint and arthritis pain, and numerous emotional and psychological issues.  The obesity problem lies not only with the individuals themselves, but also with their communities at large, the medical community and health care infrastructure, and so on.  For this reason we continue to focus attention on showing people how to find time to exercise despite a hectic schedule.  Obesity cannot be ignored and it’s time we take a collective stand.

Among the many challenges attributed to losing weight, obesity risk factors further increase if people are unwilling to determine just how to effectively lose that weight. It’s very difficult to carve out free time for yourself, so that’s why it’s important to have a plan. Follow the simple, yet effective tips below and you’ll be armed with ways to approach your day and burn the fat away! And remember, you’re not alone. Studies show that when you make a plan with someone, be it a professional or just a friend, you’re weight loss success rate increases. Try following our suggested tips below.


6 Simple Tips For Losing Weight

•              Take half an hour during lunch to walk or climb stairs

•              Stick with functional activities, things that are going to mimic everyday activity

•              Take your pets on long walks

•              Play actively with your kids

•              Have a plan of attack. Thinking through what you are going to do can save a lot of frustration down the road. This can be done for you, we offer obesity help:

You’re not alone. Join the obesity community:



7 Tips For Eating Right to Avoid Obesity!

Why is The Glycemic Index (GI) Important to Focus On?

We hear many obesity stories, and one of the most common ones is in our obesity support group on Facebook: that people are confused about is just what to eat for weight loss. One important guideline to follow is to consume carbohydrates that have a low glycemic index, this is important at any stage of your weight loss or weight maintenance plan, but particularly important when you are trying to prevent obesity. Controlling your blood sugar levels is of paramount importance.


What Is The Glycemic Index?

Not all carbohydrate foods are created equal. In fact, they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs – the ones that produce only small fluctuations in our blood glucose and insulin levels – is the secret to long-term health. Doing so will reduce your risk of heart disease and diabetes, and is the golden key to sustainable weight loss!


How to Switch to a Low GI Diet

The basic technique for eating the low GI way is simply a “this for that” approach –  i.e. swapping high GI carbs for low GI carbs. You don’t need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.


7 Basic Tips to Avoid Obesity:

  1. Use breakfast cereals based on oats, barley and bran
  2. Use breads with whole grains, stone-ground flour, sour dough
  3. Reduce the amount of potatoes you eat
  4. Enjoy all other types of fruit and vegetables (Fruit in controlled amounts to avoid too much simple sugar)
  5. Use Basmati or Doongara rice
  6. Enjoy whole grain pasta, noodles, quinoa
  7. Eat plenty of salad vegetables with a vinaigrette dressing


Having trouble creating a meal plan that includes these foods? The eTransformation program will create simple and effective meal plans and shopping lists personalized just for you! Combatting obesity is a long term strategy and you don’t need to brave it alone. In fact, it is statistically proven that when you join a group or follow a plan with someone, then your success rate improves. Why not set yourself up for success and join our supportive and successful community of people just like you. We’re ready to welcome you with open arms!