Category Archives: Home Training

I’m Back Baby!

From nutrition nonsense to exercise and protein intake, we’ve got the tips to get your fitness regimen on point fast so you can see tangible results before the end of the month!

 

Take a vacation from your fitness efforts this summer? Well, if you’re like most, there’s a good chance you did. Now that your kids are back at school we know you’re pumped to get back into your pre-summer exercise groove and strive towards your weight loss and fitness goals. So here’s how to get going in the right direction.

 

Streamline Your Exercise Outing for Optimal Results!

eLifestyle Creates Customized Plans.Short of cloning yourself, how can you make the time to take your “better than nothing” style of workouts to the next level? Whether at home, the local gym or outdoors, here’s 3 time-saving, turbo-charged tips to getting it done right…

 

  1. Plan your exercise routine ahead of training. Standing in front of your equipment scratching your head as to what to do first won’t do you much good where results are concerned. Like anything, good planning saves you time.
  2. Intensify your training. Determine the correct intensity that you need to train at for your level and ability. That means you’ll be pushing yourself along at a rate that challenges you, combined with short rest periods to keep your heart rate up and maximize calorie burning. This is how your body will feel the need to make positive changes while also saving you time. Plus, you’ll have some reassurance that you gave it your best effort, which translates to being on track with hitting your goals.
  3. Perform the RIGHT exercises. Determine a well-rounded program with goal-specific exercises you need to make progress.

 

Why You Shouldn’t Eat Immediately Before Training

eating-while-exercisingIf you’re the type of person that crams in a quick snack literally just before you’re about to hit your workout, you may want to re-think your nutrition strategy. Here’s 3 best reasons why …

 

  1. Tug-of-war scenario. On one hand you are asking your body to digest food, and on the other you are expending energy for exercise. The outcome? Both can occur simultaneously, but at a limited capacity – slower digestion and lower energy output.
  2. Digestion issues. A build-up of gas can occur, making your fitness outing much less comfortable.
  3. It takes energy (and blood) to digest the food. When you eat shortly before exercising, you need the energy at two places. Blood is pooled to the stomach for digestion, and it’s also being pulled to working muscles to supply nutrients via the bloodstream. The outcome is that the muscles win and efficient digestions lags.

 

Pump Up Your Protein

protein-rich-foodProtein is one of the basic building blocks of the human body, yet most people don’t consume enough to meet daily requirements, let alone exercise. Here’s 3 top quick tips to get you on track…

 

  1. How much do I need? Our protein needs depend on our age, size, and activity level. Professional nutritionists and fitness consultants use a standard method to estimate our minimum daily protein requirement where body weight is multiplied in kilograms by .8, or weight in pounds by .37. Your end number is the number of grams of protein that should be the daily minimum. Therefore, a person weighing 150 lbs. should eat 55 grams of protein per day.
  2. Do I need more protein if I exercise? It is scientific fact that people engaging in endurance exercise (such as long distance running) or medium to high intensity resistance exercise (such as fitness training or body building) can benefit from additional protein in their diets. As a general rule, research suggests 1.2 to 1.4 grams per kilogram of body weight per day for endurance exercisers and 1.7 to 1.8 grams per kg per day for medium to heavy strength training.
  3. What happens if I don’t eat enough protein? Unlike fat and glucose, our body has little capacity to store protein. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so. So keep your protein intake in check and you’ll greatly enhance the rate in which you meet your weight loss and muscle building goals. You’ll be creating a proper rate of muscle repair and general maintenance which leads to increased body strength, revved up metabolism, and positive overall physical appearance!

 

I’m Back Baby!

woman-push-upNo matter your fitness goals, don’t waste your time strolling haphazardly around your workout spot. Have an exercise and nutrition plan, hit them hard with dedication and determination, and you’ll get faster results by the end of the month – and that’s an eLifestyle guarantee!

Hard Body Summer Shape-Up

TRX, Agility Ladders and more – we’re taking gymless training up a notch so you can shape a tight, toned and super strong physique this summer – outdoors!

 

Fresh air is invigorating while vitamin D provided by the sun is an essential nutrient to the body. What’s more, the warm feeling of the sun can provide an encouraging lift in attitude that will help supercharge your exercise efforts. So with that in mind, this month we share the latest info on some exceptional take-anywhere equipment options, plus an intense training trio to guarantee stealthy results. So get stoked because we’re thinking outside the “box” by dropping the traditional indoor exercises of free weights and resistance machines to deliver a multi-faceted approach to strength and cardiovascular conditioning – outdoors!

 

Fit & Functional

Outdoor TrainingEvery rep, every set, every workout, to get the most out of your training you need to be challenged on all three planes of motion: transverse (internal/external rotation), frontal (abduction/adduction), and sagittal ( flexion/extension). These are the three primary planes of motion the body is divided into, and are important because all motion occurs around one of these three planes. No matter your current level of fitness, keeping this knowledge in mind will lead to increased fitness while creating balance and stability over your entire body. This means that you’ll be able to perform the regular functions of your day with more ease.

 

Military & Sport-Inspired Fitness

Bodyweight FitnessNo matter what you do, body resistance training can be highly effective for use in rehab and sport conditioning. You simply match the type and intensity of each exercise to your specific need.  We’ve listed many great advantages of bodyweight-only training below. Plus, if athletes and the military can build their eye-turning physiques with this style of training, you can too!

Advantages: Increased body awareness, strength, agility, speed, balance, co-ordination, rehab, muscle tone, size and endurance, weight loss, can perform anywhere – indoors or out, serious fun!

So, if you’re ready for a fun and savvy way to get fit, check out the body-tightening trifecta top eLifestyle personal trainer, Robb Armstrong, has assembled in Robb’s Hard Body Connection below. Plus, each exercise also comes complete with required equipment for each of the moves in the three stations!

 

Robb’s Hard Body Connection

Business Shot - smallHow To: First, find an open space outdoors. For executing the TRX moves you will require a space that has a fixed object like a tree a limb, monkey bars, swing set, etc.

Next, perform each move in the circuit for the duration of 1 minute until the end, taking just 30 seconds max rest between each exercise. After each full circuit, rest for 3 minutes (less if desired) and then continue on for 3 rounds.

TIP: Always brace your torso by contracting your core (back and abdominal muscles) as you perform each move.

 

Station #1 – TRX: Squat Jumps & Rows Combo (30 sec. each move)

TRX Bands1. Outdoors – Suspend the TRX from a sturdy tree limb, monkey bars, swing set frame, etc.

2. Begin by holding TRX straps, standing in a shoulder-width squat stance.  Slowly lower into a squat (stopping at approx. a 90º at the knee for safety), and quickly jump taking both feet off of the ground.

3. Be sure to land with your feet flat with the majority of weight on your heels, back into a squatting position.

 

Next, switch to Rows:

1. Holding the TRX handles in each hand, face the anchor point. Standing with both feet close together facing forward, maintain this foot position throughout the exercise.

2. Increasing the angle of your body to add more resistance, pull your body forward by pulling your arms to your side and squeezing your shoulder blades together.

Need some ideas? Get more TRX moves and more from eLifestyle! Squats HERE and Rows HERE!

 

Station #2 – Equalizer Bars: Push-Ups (30 sec. continuous for this move)

Equilizer Bars1. Set up the Equalizer bars so that the crossbars are parallel and the rubber feet of each bar are touching.

2. Stand facing the bars, your body positioned between them, your feet about two to three feet away from the nearest support.

3. Bend forward and grasp the foam hand holds, then straighten your legs and body so that your body forms a straight line from your heels to your head, your arms fully extended.

4. Bend your elbows and lower your torso toward the bars. When your chest reaches bar-height, press yourself back to the starting position.

 

Station #3 – 15 Feet Agility Ladder: Hop Scotch Drill (1 min. continuous for this move)

Agility Ladder1. Start with your feet hip width apart at the bottom of the ladder.

2. Jump up with both feet and land on the left foot only in the first square.

3. Immediately push off with your left foot and land with both feet in the second square.

4. Immediately push off with both feet and land on your right foot only.

5. Push off from your right foot and land on both feet.

6. Repeat this pattern for the full length of the ladder.

 

Big Time Bodyweight Training

To build diversity in your efforts and a bigger circuit with more stations, here’s just a few of the awesome bodyweight fitness-boosting pieces of equipment we used today that you can pull together to up your game:

15 Feet Agility Ladder: Designed to improve speed, agility, co-ordination and overall quickness, the flat rung ladder uses cloth covered weighted slats that stay flat and won’t move during even the toughest quick feet drills!

TRX System – Professional Package: A total body training system that dramatically boosts your fitness level with over 300 exercises. “All Core All The Time”!

Equalizer Bars: Developed for bodyweight strength training in mind, but this versatile set of bars can also be used for cardiovascular training, muscle strength and endurance and stretching.

 

No Excuses!

Group Outdoor SquatMost people plan to exercise outdoors when the good weather hits, but few seldom make that a reality. Don’t fall off the fitness wagon this summer! Your take-anywhere-anytime approach to your training equipment will greatly advance your fitness level while keeping you on par with your goals. Keeping a variety of training tools on hand that can easily travel with you from your personal home space to the back yard, the cottage, or even the park, will have you super fit – not to mention  turning heads this summer!

 

Nutrition & Weight Loss Tools

package-name1Exercise alone cannot ensure you’ll hit your goals. You must follow a balanced nutrition program specifically tailored to produce the dramatic results you want. And we have the eTransformation Customized 12-Week Online Weight Loss & Lifestyle Program to make it a reality, fast!

 

Nutrition & More For A Beach Ready Body!

If your training is on point but your efforts refuse to show, maybe matching your nutrition with your ambition will get the results to flow!

 

March Madness

_DSC1817The fast-paced life of juggling family and work, plus a balanced fitness program can often have you eating meals on-the-go. And since making sense of your options can lead to madness, we’ve got some tips to better feed your caloric need when your life is mobile.

 

 

 

Clean Cals for Energy & Recovery

If you’re looking to maximize your fitness and nutrition efforts, a wise strategy would be to rely on what’s been proven to work. First and foremost is timing – and it’s a real science. As a matter of fact, there are two times in your day when nutrition counts the most: right off the hop in the A.M. and post-workout. While your morning meal can ensure that adequate glycogen stores (the source of energy most often used for exercise) are available for optimal performance and focus to start your day, the post-exercise meal is critical to recovery and improves your ability to train consistently.

 

Mango Banana SmoothieeLifestyle Beach Bod Breakfast Suggestion: Fruit Smoothie. Blend your choice of fruit, 8 oz of 2%, low fat, soy milk or water to suit your taste, and add 1 scoop of whey protein powder. You’ll get roughly 20-30 grams of protein and 20-30 grams of fast-digesting simple-sugar carbs for a quick energy boost. Consume on the spot or take to go if heading out. Check out this eLifestyle smoothie recipe too!

 

Snack Attack – 3 Easy Rules

condos-resortsNo matter your goal, snacking is an essential part of any healthy eating plan. Regular nibbling keeps blood sugar levels stable and can help prevent overeating later in the day. However, benefiting from this plan depends on one crucial variable: the kind of food you put into your mouth. It can be a caloric conundrum if you only count the calories in what you eat as the calorie count of any snack choice is just a number until you compare the make-up of those calories to another.

 

Three Simple Rules When Mastering Your Munchies

 

1. Chew down a light sugar-free snack of just 100 to 200 calories.

2. Make sure that snack provides balanced nutrition – some carbs, protein, and healthy fats.

3. The serving size you eat depends on your activity level. By comparison, routinely downing a sugar-saturated doughnut may fill the void for the moment, but eventually the sugar crash will zap your energy and beef up your beltline.

 

eLifestyle Snack Suggestion: 6 oz of Greek yogurt with fresh fruit. You’ll get several grams of fiber, 15-20 grams of fast-digesting simple sugar carbs to fuel your engine, plus a hefty 14 grams of protein! Have any time at home, or take on the go. You can even make your own Greek Yogurt from home!

 

In The Fast Food Lane

Keep Calm And Control Your PortionsNowadays, even fast food restaurants are in tune with a healthy lifestyle plan by offering salads and fruit on their menus. The produce section and deli at the grocery store offer a variety of grab and go options, and plenty of restaurants offer lots of fresh vegetables and fruit options.

 

 

eLifestyle Fast Food Suggestions:

  1. Sandwich and sub shops. They offer a variety of vegetables to add to your sandwich or eat on the side. Ask if they can use less meat or cheese and add more vegetables. Go easy on the butter, mayonnaise and other high fat sauces.

 

  1. Burger joints. Try one of the entrée salads that many are offering. If you go for the burger, choose a salad or fruit salad side instead of fries. Have 100% fruit juice in place of pop or coffee. And say no to “super sizing” your meal. No one needs that much food all at once.

 

  1. Restaurants. Try one of the entrée salads that many are offering. If you go for the burger, choose a salad or fruit salad side instead of fries. Have 100% fruit juice in place of pop or coffee. And say no to “super sizing” your meal. No one needs that much food all at once. Also, watch your portion sizes. Eat until you’re comfortably full, then take the rest to go.

 

Bonus Tip: If part or even your entire primary goal is weight loss, do not consume fast-digesting carbs later in the evening or night unless you exercise in the evening.

 

Balance Your Midsection

In-Home FitnessYou can boast that you can do 1000 crunches with ease, but if your technique is lagging, you shouldn’t be bragging! When it comes to re-tooling your fitness program for faster results, increasing your core strength and stability with the proper exercises for your midsection is a must. Check out the eLifestyle Plank Exercise.

 

 

Waistline Warfare

_DSC1689-2From walking to treadmill training, cardiovascular exercise is an essential part of the fat-burning equation. However, if you have trouble getting started and/or perceive cardio sessions in general to be quite boring and monotonous, think again. Varying the method along with the types of programs and intensities you use on training day will help you get the most out of your cardio workout while burning a ton more calories than you’re use to. And that means winning the battle of the bulge! Need some techniques? Try some eLifestyle cardio techniques from last month’s blog!

 

 

Measure Your Success

Get Real Results With Balanced Nutrition

It requires a greater amount of attention in the beginning, but learning the options you have available to help you obtain balanced nutrition during your busy day will become second nature. Remember, the key to satisfying your health and fitness goals is that you MUST focus your nutritional intake on what you need, when and why you need it, and how you can get it. Now you’ll be ready for the beach in no time!

 

 

From Winter Blahs to Exercise Ahas!

Post-New Year resolutions can fizzle out fast when your focus fades. However, with February poised as the official countdown to Spring, it’s time to renew your zest for fitness and weight loss so you can trim weight, drop inches and build a lean, sculpted body – all in time for beach season!

 

Hitting the Fitness Recharge Button

This time of year the winter blahs can creep in when the temperature drops and daylight dwindles. And if your New Year goal of getting up bright and early to hit the gym at 6am before work has fizzled out, we’ve got some great food and cardio tips to hit the recharge button and fast-track your success.

 

Nutrition Makeover

Broccoli-Tofu-Red-Pepper-Stir-FryWhen your fitness focus begins to fizzle out, comfort food can often start to replace the balanced nutrition plan you organized to complement your new 2016 exercise plan. Thankfully the trend of the crash diet is out and personalized nutrition plans are in. And there are some great meal prep options that can fit seamlessly into your day that can provide you with the balanced calories needed: fuel for energy, muscle repair and maintenance, and to maximize calorie burning. What’s more, we chose our top five online easy food faves suitable for any time of the day. They require little prep, taste great, and are easy on the beltline. Best of all, you’ll know you’re reaching for the right stuff to munch down instead of a calorie-laden quick-fix.

 

Top 5 Online Easy Food Faves

Kitchen Is Open1. Cheese, Vegetable & Egg Muffins – http://www.averiecooks.com/2014/05/100-calorie-cheese-vegetable-and-egg-muffins.html#

2. Breakfast Quesadilla with Cheese, Spinach & White Beans – http://www.wellplated.com/breakfast-quesadilla/

3. Cinnamon Whole Grain Power Pancakes – http://pinchofyum.com/cinnamon-whole-grain-power-pancakes

4. 5 Minute Breakfast Burrito – http://theliveinkitchen.com/2014/04/21/five-minute-breakfast-burrito/

5. Gluten-Free Carrot Cake Breakfast Cookies – http://iowagirleats.com/2015/01/14/gluten-free-carrot-cake-breakfast-cookies/

 

Want more healthy lifestyle recipe ideas that save time, money and taste amazing? Check out our full eLifestyle recipe section HERE.

 

Burn Baby, Burn!

_DSC1689-2Cardio can torch calories and carve muscle at the same time!

Cardiovascular exercise is an essential part of the fat-burning equation. Plus, the way in which you leverage your body on your treadmill, elliptical or cross trainer will dictate how you’ll stimulate total body muscle recruitment at the same time. This two-in-one approach will dramatically enhance overall results. Inject some tactical techniques into your cardio regiment by switching up your program modes as well as types of resistance (elevation, direction and body position) during your workout. Want to guarantee fast results? Follow the cardio training tips below with our Cardio & Muscle Training Trifecta.

 

Cardio & Muscle Training Trifecta

 

1. Power Grade will have you elevate to bigger results by adding varying degrees of incline to your elliptical workout. It’s the uphill battle you want to engage in!

Method: Periodically over the span of your cardio session, insert an elevation change to throw your body off of its steady course, forcing it into an accelerated fat-burning mode.

2. Push-Pull Super Strokes can really roar up your heart rate while engaging rear and posterior muscles of the upper body at the same time. Of course, doing so will further spur on additional calorie expenditure.

Method: Focus on pulling with power for a pre-determined amount of time. Then do the same on a reverse approach, focusing on pushing with the same intensity.

3. Heel Pull-Backs put your hamstrings under steady fire. In most strength training outings, the quadriceps that make up the anterior (front) thigh muscles are most often trained in isolation. This leaves the hard-to-hit posterior (rear) hamstring muscles out of sync to provide a balance of strength and flexibility.

Method: While in a forward motion, focus on pulling with your heel on the foot pedal during each stride, and minimally with your arms. This works to isolate your hamstrings to keep you moving at a good pace.

 

Me, Myself & I

Take Control Of Your Life IconYou’re accountable to yourself make it happen. Putting yourself first doesn’t mean sacrificing work, family or friends. It’s all about balance and finding the right weight loss and lifestyle program. In fact, the “right” program is one that makes you feel good, revs your energy, and keeps you looking forward to each new day because you’re seeing results. Better yet, we can help! Hire an eLifestyle Personal Trainer. We’ll take out all of the guesswork and create the perfect customized program for guaranteed fastest and safest results, no matter your goal or timeline.

 

Happy training!

 

New Year Resolution Solution – It’s YOUR Year!

Running out of exercise ideas can have you spinning your wheels to start the New Year, but with eLifestyle’s all-season solutions you’ll have a better grip on your nutrition and training resolutions to turn them into your everyday lifestyle!

 

Fitness resolutions always seem to take center stage after the calorie-laden holidays, and after experiencing some waistline woes most don’t know where to start. Not to worry, at eLifestyle we get it; life is like a ball of fishing line – you drop the ball once and you’re left with a tangled mess to straighten out. That’s where we come in. We have the plan to get you on track to seeing weight loss and exercise results in no time. From quick tips to goal-setting and incredible weight loss and personal Training specials, we’ll make sure your New Year fitness resolutions are tailored to YOU so you can create a sustainable lifestyle, fast!

 

A Focused Approach – Do It For You And Your Family

_DSC1817

 

If you’ve fallen off the fitness wagon and succumbed to creating more excuses than time for exercise, we’ll start you off with 3 basic tips to power up your routine so you can be the star once more!

 

 

1. Dust off your attitude to start shedding the winter pounds!
Use the idea that spring comes quickly as motivation: It’s been proven that what’s out of sight will be out of mind, so avoid that pitfall. Think of 5 good reasons for wanting to look and feel great, write them down and post them where you’ll have a constant reminder that won’t go away. And remember, your kids are learning from you!

 

2. Shake off the cobwebs with friends who share the same goals!
Get your intensity groove on: Recruit some friends who have the same fitness goals and start up a plan together to walk outdoors (weather permitting) for your cardio sessions. Studies show that when in a group, positive energy is released, creating the desire to do more and stay committed.

 

3. Go light on your food portions for calorie control!
Like most winter fitness buffs, at the first sign of a snowflake you may have opted to trade in your spinach and chicken salad for heartier, soul-warming meat lasagna. But now, with the cold weather here it’s time to shave the calories to shed the pounds.

 

 

Match Your Goals With These 5 Best Tools:

Get Real Results And Take Control Of Your Life

1. Write it down. Although the most basic rule for any worthy endeavor, putting your goals on paper will serve as steady reminder to stay on track. Start by listing your most important goals in order, from losing weight to toning to simply having more energy, that way you’ll be sure to see results with your home gym.

 

2. Make your goals attainable and realistic. That doesn’t mean you can’t think big, just make sure to break large goals down into smaller bits that you can aim for to successfully conquer along each step of the journey.

 

3. Make time for research. Discover what you’ll need to match the right equipment with your goals. If you’re looking to improve cardiovascular health, then a stepper, treadmill or cross trainer will be the right ingredient. To bolster strength and muscle tone, a few dumbbells may be sufficient. Better yet, a multi-purpose unit offers the advantage of covering the needs of all muscle groups in the convenience of one machine.

 

4. Establish your perfect space. Make sure your home workout area is both suitable and comfortable. An area you’ll want to spend time in should be well lit and have optimal space to maneuver while doing exercises that require you to take steps foreword and back.

 

5. Take in proper nutrition. Simply guessing at what foods are necessary to reach your goals can have you over-eating, under-eating or taking in the wrong types of nutrition altogether.

 

 

Goal-Focused Quick Tips

Blog Collage

Training Quick Tip:
Use free weights when you train. Unlike a weighted machine that is fixed in one position, free-weight training is effective in recruiting additional stabilizer muscles to provide balance and coordination during any chosen exercise.

 

Weight Loss Quick Tip:
Use your cardio machine to its full potential. To stoke your metabolism into high gear, take advantage of all the programs and intensities your treadmill has to offer. If you perceive treadmill training to be quite boring and monotonous, think again. Varying the type of programs and intensities you use on training day will make for a more enjoyable cardio session, not to mention burning a ton more calories than you’re use to. And that means faster results!

 

Fit Body Fact:
Understanding protein powder supplementation. It can be of great benefit to anyone searching for a safe, easy way to ensure proper nutrition on a busy schedule. The questions are, what are they and what do you look for?

Check out this informative article by Men’s Health: “The Best Whey Protein Powder for You.” Click here to check out the full article.

 

 

Fitness & Weight Loss Specials: Cut The Excuses, Cut The Fat!

Lose weight, increase strength and lean muscle while you get into the best shape of your life NOW with this New Year 2016 Training & Weight Loss Specials 3-pack!

 

Give It Your All

Give It Your All

1. Receive 1 FREE session when you purchase a package of 12, 2 FREE sessions when you purchase a package of 24, and 3 FREE sessions when you purchase a package of 36! Contact leah@elifestyle.ca or 416.841.2196 or 905.551.2141.

 

 

 

Get Real Results With Balanced Nutrition

Get Real Results With Balanced Nutrition

2. The popular eLifestyle eTransformation 12-Week Weight Loss, Exercise & Lifestyle Challenge is back! Kick-off is Jan. 4th 2016 to LOSE WEIGHT FAST and change your life. We make getting results EASY, so Sign Up NOW!

 

 

Fitness Package Promotion

Build Tone, Strength & Lose weight!

3. Want fast fitness results? With eLifestyle’s exclusive January offer you’ll get a customized $200 package for just $50! Plus, you’ll have a no-excuse plan to get into the best shape of your life, in the comfort of your own home!

 

 

 

Plan ahead now and get in shape BEFORE your New Year’s resolution fizzles away!

Power Up Your Core

Channel the summer vibe with an ab-focused attack using our top 5 core-strengthening tips!

 

The Core of the Matter

Your core or trunk – made up of muscles of the transversus abdominis, lumbar multifidus, diaphragm and pelvic floor – not only surrounds your spine acting as a brace to provide maximum stability, but also plays a vital role in communication with your central nervous system and brain. In addition to enhancing overall strength, improving these functional muscle groups leads to a better quality of everyday life, injury prevention and reduction of chronic back pain.

 

Fit To the Core

Whether you’re new to the topic of core stability, you’ve already been educated during injury rehab, or you’re active in sport and fitness, nowadays the growing awareness of core health is no secret. With no successful fitness program being complete without it, the importance of adding abdominal exercises into your workouts reaches far beyond just aiding your fitness program – it’s also an integral part of adding strength and power too. So for this reason, we’ve assembled five mid-section must-haves: 3 top training tools and 2 top training principles to power up your core this summer. Check them out below!

 

Top Training Tools

 

1. TRX Suspension Training

One of the most versatile pieces of exercise equipment available, it’s design allows for complete bodyweight-only training that centers around building your core strength, no matter your fitness level. As you quickly improve your overall fitness ability you’ll move from basic, functional training moves all the way to dynamic, explosive training techniques. Plus, you can take it anywhere; use it at the park, cottage, home, or bring it with you to the gym!

 

2. Weighted Balls

Versatile and fun to use, weighted balls come in a variety of sizes, shapes and weights that you can take anywhere you choose. Plus, they will absorb high velocity impact, making for a fun and vigorous workout.

 

3. Band-Tastic!

From stretches to resistance exercises, bands are a 100% no-impact guarantee. Resistance bands are light-weight, durable, and come in a variety of tensions to match their intended use. For elderly or overweight individuals, bands are ideal as they can be used without moving all body parts or needing to support full body weight.

 

Top Training Principles

 

4. Breathing

Technique: 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 to maintain control of your midsection at any time. Therefore, you’ll be able to better isolation the core muscles which leads to better,  quicker results.

 

5. “Squeeze” Each Repetition

Technique: 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 a given exercise in the correct manner.

 

Define Your Plan!

eLifestyle Customizes All Plans.

eLifestyle Customizes All Plans.

To avoid learning bad habits and poor technique, don’t build your exercise repertoire through randomly watching others. There are many people who may look like they know what they are doing when in fact they don’t. Best practice is to consult with an educated (and certified) fitness professional from eLifestyle. They will have the knowledge and resources to build an exercise and nutrition plan that is customized for your abilities and incorporates all the training tools needed, no matter your fitness level, interests, or weight loss goal!

 

 

Top Tips For a Super-Fit Home Body!

If your goal is to get slim and trim but time for exercise is looking grim, get super-fit by training in your own home gym!

 

Home gyms have become ever more popular due to the level of convenience they offer. And outfitting a home gym with the right accessories can play an important role in how you meet your personal fitness goals – not to mention avoiding the madness of the local workout joint. Here’s our top 5 fit-tastic tools to get you organized …

5 Tools for Total Home Training

Match your goals with the right tools …

 

1. Write it down. Although the most basic rule for any worthy endeavor, putting your goals on paper will serve as a steady reminder to stay on track. Start by listing your most important goals in order, from losing weight to toning to simply having more energy, that way you’ll be sure to see results with your home gym.

 

2. Make your goals attainable and realistic. That doesn’t mean you can’t think big, just make sure to break large goals down into smaller bits that you can aim for to successfully conquer along each step of the journey.

 

3. Make time for research. Discover what you’ll need to match the right equipment with your goals. If you’re looking to improve cardiovascular health, then a stepper, treadmill or cross trainer will be the right ingredient. To bolster strength and muscle tone, a few dumbbells may be sufficient. Better yet, a multi-gym unit or Functional Trainer, as they are commonly known, offers the advantage of covering the needs of all muscle groups in the convenience of one machine. Plus, when you hire a certified in-home personal trainer from eLifestyle you’ll learn all the exercise tips, form and techniques to accelerate your training results! info@elifestyle.ca or  https://elifestyle.ca/mobile-fitness/

 

4. Establish your perfect space. The spot you choose to serve as your home workout area has to be both suitable and comfortable. An area you’ll want to spend time in should be well lit and have optimal space to maneuver while doing exercises that require you to take steps foreword and back. Contact us for our in-home personal training rates!

 

5. Take in proper nutrition. Simply guessing at what foods are necessary to reach your goals can have you over-eating, under-eating or taking in the wrong types of nutrition altogether. Consult with a fitness and lifestyle expert from eLifestyle to help you construct the ideal nutrition plan to meet your individual health and fitness requirements. https://elifestyle.ca/start-losing-weight-today/

 

Bonus Tip: Discover the right fitness equipment tools to match your goals. From Steppers to stability balls, eLifestyle can help you with equipment ideas and a customized personal training package that will cover all your fitness needs!

 

Plus, when you’re in a pinch or need a boost to get your exercise rhythm in sync with your goals, drop in to our eLifestyle Fitness Studio — Location & Current Schedule.

 

Training Quick Tip

Hire an In-Home Personal Trainer from eLifestyle! Saving precious time in your hectic schedule can leave more time for family. Having a personal trainer come to your home can get you head-turning results in a fraction of the time. Plus, you save on costly gym memberships, gas, driving time, parking, and the equipment is supplied if needed! https://elifestyle.ca/mobile-fitness/ or contact Leah: info@elifestyle.ca

Weight Loss Quick Tip

Consistency is key. Like any body part, sculpting tight, toned abs takes time and diligence. So plan ahead. Incorporate all muscle groups, not just your midsection when you train because you cannot “spot reduce.” Revealing each toned muscle along with your abs is a result of consistently burning more calories than you consume daily throughout each week. Check out our previous blog on getting great abs fast — https://elifestyle.ca/2015/01/abs-abs-abs/

 

Fit Body Fact

Don’t neglect your micronutrient needs. Micronutrients play an important role in energy production, hemoglobin synthesis, maintenance of bone health, adequate immune function, and protection of the body against oxidative damage. They assist with synthesis and repair of muscle tissue during recovery from exercise and injury. Exercise stresses many of the metabolic pathways where micronutrients are required, and exercise training may result in muscle biochemical adaptations that increase micronutrient needs. Routine exercise may also increase the turnover and loss of these micronutrients from the body. As a result, greater intakes of micronutrients may be required to cover increased needs for building, repair, and maintenance of lean body mass in athletes.

Where more intense exercise regimens are apparent, the most common vitamins and minerals found to be of concern are calcium and vitamin D, the B vitamins, iron, zinc, magnesium, as well as some antioxidants such as vitamins C and E, β-carotene, and selenium.

 

What’s more, to enhance performance and recovery during and post-exercise, check out the eLifestyle Sports Drink Recipe — https://elifestyle.ca/recipes/elifestyle-sport-drink/

 

Happy Training!