Fitness training is much more than just becoming lean, fit and healthier. Yes, we all go the gym to do that above all else… well most of us ( haha ).

Training your brain is equally important. A more academic word for this is Neuromuscular Skills ( NMS ). Basically, you want to make sure that you also challenge your brain just as much as you challenge your body. Obviously for sport this is very important. Hand and eye coordination drills, multiple and complex movement exercises is not just for the serious sports contender.

Simply put, the more you have to think about doing an exercise , the more you are developing your Neuromuscular Skills.

For example, doing a squat, while holding two different weighted medicine balls and moving them through three planes is but one example that you can train your brain. You have to focus on doing a squat correctly, while keeping your arm in line and moving them in a proper rhythm. You get the picture.

Also incorporating some boxing punches that combine different combinations isn’t just an arm toning workout but will develop your coordination.

Jab, jab, hook…  left, left, right hook etc etc… you get the picture.

Instead of just doing the old boring routine that uses nothing more than your arm going up and down, take it up a notch by working out a complex routine.

Another plus point is off course your muscles will work harder cause they won’ be used to such complex movements, which means they actually have to work.

I’m sure that I don’t need to tell you about the endless advantages, faster weight loss, more strength, better and quicker results.

So think NMS and open up a whole new world

Happy training!

Vibrational training isn’t really a new term but is more commonly visible these days in gyms as the Power Plate. Alot of people dismiss this simple but complexed piece of equipment… Be Aware!

One session with this machine and you’ll discover muscles in places you didn’t know you had.

Simply put, it works much more muscle fibers than conventional training.

Believe it or not but all your organs has a frequency that it vibrates at starting from about 5 Hz to 20 Hz. On the Powerplate you can set the frequency between 30 Hz to 50 Hz.

Bottom line… your muscles work more and harder on a Power Plate and that equals more strength and more fat loss.

My first session was really quite comic, since I felt that this was playtime instead of work-out time. Did I get a surprize?

A big YES!

Like I said, I discovered that I had muscle in places that i didn’t know about.

• BENEFITS OF THE POWERPLATE:
• Strengthening
• Increase in lean muscle mass
• Muscle development
• Increased metabolism
• Reduction of fat
• Increased human growth hormone
• Increased serotonin
• Increased testosterone
• Reduction of Cortisol ( stress )
• Increase in blood flow
• Decrease waste
• Decrease cellulite

The Power Plate can also be used for stretching and best of all MASSAGING. All you have to do is sit on it and magic…

Conventional Training has its place but don’t be scared to try new things, trust me, you won’t regret it.

Make sure you get instructions from a professional and vibrate away…

Happy Training!

PS: To get one for your home gym go to the following link

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What is functional training really and how does it compare to other methods of training?

Simply put, functional training is a classification of exercise which involves training the body for the activities performed in daily life.

The old school “weightlifting” exercises generally target only one muscle for each exercise. Functional training challenges multiple musclegroups, big and small, with each movement or exercise.

The short list of functional training benefits are:

• Building “inner strength”
• Endurance
• Improve balance
• Improve range of motion

“Core training” and “Functional training” is very close related as most of the functional training exercises challenges your core and stabilizing muscles. So yes if you’re wondering… abs!

Functional training challenges your body from all angles and through different planes of movement, thus the body is actually working much harder which equals burning more calories.

Another great benefit is that the muscles will develop more naturally and more balanced which will lead to long, elongated muscles as apposed to short, stiff and bulky.

Formal exercise include the use of  stability balls, resistance bands with handles, bosu ball, weight balls and balancing to name a few.

For example:

• balancing on a bosu while doing bicep curls
• walking lunges
• side lunges
• moving a medicine ball from side to side( covering the entire plane of movement )

…………………and the list really goes on and on.

To me personally, one of the major benefits is that it is impossible to become bored with functional training, which we know is the number one reason people stop training.

Remember, it’s always safety first, so make sure you consult with your physician before starting any physical program and ask a certified personal trainer to help you get started if you’re unfamiliar with any new piece of equipment or training method.

From the above statements I’m sure you can tell that I am a very big fan of functional training however traditional training and static machines has its place and I use both. Sometimes you want to target a specific muscle in which case a machine is perfect.

Being a fitness trainer myself and having a coach myself, I understand very well the importance of having a personal trainer.

When I walked into a gym 10 years ago, I thought I knew what I was doing… boy was I wrong.

In essence, the job of a personal trainer is to keep you motivated and keep the workouts interesting. Keeping your exercise routine appealing and maintaining a good fitness perspective is key to long-term success.

The fitness industry changes all the time and the active personal trainer will stay on top of this for you. You won’t have to worry about much, as your trainer will do everything for you. All you have to do is show up and do what he or she tells you. I have found that it makes the road to fitness just so much easier.

Personal trainers are experts  in analyzing and creating a fitness program that is right for you. They are the ones who will calculate your appropriateness to a certain program with regards to your “fitness level,” create the program according to your specific needs, and keep you stimulated and inspired by giving you activities that will not bore you.

The following  is some factors to keep in mind when choosing your trainer:

1. Certification

2. Education

3. Knows how to give the right attention

4. Knows how to track development

5. Good Personality

Honestly, in my experience being a trainer and also having a trainer, it really all comes down to whether you can trust your trainer.

It takes some time to build a relationship but at the end of the day if there is no trust and communication, there is nothing, like any relationship right.

Enjoy your training!

VO2 max is the amount of energy consumed per kilogram of body mass per minute

In preparation for my Ironman dream next year, I went for a VO2 Max test. It is really a detailed assessment of where you are at the moment in terms of fitness, fat percentage, power, endurance, lactic threshold etc etc.

I would recommend it for anybody that is serious about their physical goals.

You get hooked to a computer that records your breathing and pumps out data that gets translated into figures for you to understand. Check out some pictures of me doing my VO2 Max test on my MY IRONMAN JOURNEY page.

Anyway, it gives you a good indication of your strengths and weaknesses and helps you to train more specific. My entire year’s training program is pretty much based on this test.

It doesn’t cost much and takes roughly about an hour. There is a run test or a bike test, but the bike test is more accurate and you can get much more data from that.

I had fun and it has helped me a lot and pretty much gives me the facts straight up.

Hope the training is going well!

I am so excited!

I bought a brand new heart rate monitor. It is a Garmin Forerunner 405. And I’ve been having so much fun with it. I went for a quick run yesterday and I absolutely love it. It gives speed, distance, pace,time obviously and so much more. I t has a virtual buddy that you can run against. It was really worth every penny.

I’ve used other more basic HRM before that just gives the basics and it works fine, but I am having so much fun with all  features of this HRM.

I’m also psyched that this is my first piece of serious equipment for my first Ironman race next year. I already feel a bit closer to accomplishing my dream.

I would definitely say that investing in a good HRM is a sound choice for anybody and there is really affordable ones out there and ones that is slightly advanced… like mine…haha.

To get yours click the link:

Enjoy your training!

First of all it is important to understand what a multi-vitamin is. A multi-vitamin is a preparation intended to supplement a human diet with vitamins ,dietary minerals and other nutritional elements. Most multivitamin supplements contain the following ingredients:

• vitamin C, B1, B2,B3, B6, B9, B12, B5, H, A, E, D3, K1
• potassium iodide
• cupric
• selenomethionine
• berates
• zinc
• calcium
• magnesium
• chromium
• manganese
• molybdenum
• beta-carotene
• iron

You most certainly don’t have to know all of these or what they do ( if you do… WOW) or even how much you need of them. Just that you do need them.

Most people today in our fast paced lifestyle do not eat a balanced diet to provide them with all of the vitamins that their body need. A multi-vitamin is essential for all people because alot of the food that we buy today has lost a lot of its nutrients due to cold storing and transport delays from the time that it gets harvested until the time we see it on the shelf. Another advantage off course  is convenience,  since it is much easier and quicker to take a tablet than to try and consume all the vitamins manually. For children, as well as for busy professionals that is constantly on the go, it is an easy, affordable solution to getting all of your daily vitamins.

Supplementing the diet with a multi-vitamin can be a valuable tool for those with dietary imbalances, specific nutritional needs and people on a restrictive diet. Different people need different amounts and types of multi-vitamins and these days there is something for everybody from young children, athletes, pregnant woman and the elderly. It is definitely advised to speak with your doctor or a qualified nutritionist to help you pick one that is perfect for you. Also keep in mind that this is an investment in your health, so don’t settle for anything but the best.

It is also important to note that large quantities may pose the risk of overdose, because of the toxicity of some of the ingredients like iron although this is extremely rare.

I truly hope that this article has opened your eyes a little bit to the importance of a multi-vitamin in your daily life.

Happy training!

Fitness is important!

Whether you like it or not or whether you agree or not, this is true. It is certainly a fact a you can find a fitness activity that you like and this can certainly surpass the traditional walking, running or cycling. What’s important is that you enjoy it and this will, in time, bring down your risk of cardiovascular disease,  cut body fat, increase your fitness and improve your overall health and the way you feel. ( Exercise causes the release of endorphins that makes you feel good)

There is a couple of basic steps that you can follow if you are inspired to get into a fitness routine.

• sit down with a personal trainer and discuss exactly what your goals are and what you enjoy doing
• sit down with a nutritionist and workout a meal plan that will take into account how many calories you need
• commit yourself to your program and give it time, it won’t happen overnight

There is an infinite number of benefits of doing this and to try and list them here would just make this article super-boring. (I hope it’s not)

Believe it or not but one of the biggest reasons that people claim that exercise didn’t work for them is that they stopped. As obvious as this may sound, it is true. Starting a great exercise routine, not seeing results quick enough and then stopping is very common. We live in an instant age where everything happens quick and easy. The misleading advertising of weight loss products has conditioned our minds to believe that weight loss and fitness is a quick, instant process. Well, I hate to be the one to break it to you but it is quite the opposite. Fitness is a slow and gradual process that takes time and commitment.

More importantly, it is a gradual change in lifestyle. Obviously it doesn’t mean that you should become a health freak however making little changes over time will give you the benefit of a healthier you and will add years to your life. After all, if we don’t have our health, what do we have? I’ll leave the answer up to you.

Happy training!

Myth #1: Diet Pills

The general consensus on diet pills are contained in two powerful words: BUYER BEWARE.

The problem here is that many makers of diet pills offer claims that simply aren’t realistic; and if you read the fine-print of most of these advertisements, you’ll see that they’re really too good to be true. Little notes like the claims made in this advertisement are not typical should be enough of a wake-up call to realize that there’s more to the story.

In some cases, diet pills can help boost metabolism temporarily. This, however, can be risky and generally shouldn’t be done without a doctor’s say-so. Unfortunately, people can become somewhat addicted to diet pills, and this can lead to disaster. And before we go onto myth #2, remember that some diet pills are water loss pills. That is, they are diuretics that promote water loss, usually through excess urination. The jury on water-loss diet pills is somewhat less open minded than diet pills in general: THEY DON’T WORK!

Seriously: water loss diet pills are built on the premise that you’ll lose weight through water. And, yes, that’s true: if you urinate 15 times a day, you’re physically going to weigh less. But this is not actual weight loss! This is merely unhealthy temporary weight loss, and it will come roaring back the minute that water stores are replenished through diet. Or, even harder to comprehend, if a person taking these water pills fails to restore their body’s fluid needs, they can actually suffer dehydration; which can, and has, led to coma and death.

Myth #2: Drop Caloric Intake

As we discussed earlier in this book trying to lose weight by drastically cutting down calories doesn’t work; in fact, it’s unhealthy.

The thing to remember is that the body’s ability to lose weight is not controlled by calories. Calories are the input. The real control mechanism is that famous concept that you’ve become very familiar with: metabolism.

Calories are merely units of energy. It’s how your body deals with that energy that determines whether weight is gained or lost. So with that being said, cutting down your caloric intake to, say, 1000 calories a day isn’t necessarily going to help you lose weight; because it doesn’t necessarily change your metabolism. Indeed, as you know, if you slow down your caloric intake, your body – which is always trying to help you in the best way that it knows how – will slow down its metabolism.

Really, it makes sense: the body says that something has gone wrong; instead of the 2000 calories that it needs, it’s only getting 1000. The body doesn’t know why this is happening; it doesn’t know that you want to lose weight. It just senses that something is wrong; perhaps you’re trapped in a cave or something, or stuck in a snowstorm. So the body, trying to help you, will slow down its metabolism; it will do its best to slow down the conversion rate, so that you have as much energy on hand as possible. Now, if your body was able to read this book and you could say: look, please just do what you normally do, but do it with 1000 fewer calories a day for a while, then we might actually get somewhere. But the body doesn’t work that way. It won’t help you lose weight if you dramatically cut down on calories. It will slow down metabolism, and (here’s the worst part), if and when you ever increase calories again, your body will have to deal with that via a slower metabolic engine. So you can actually gain weight if, after cutting down your calories for a period of time, you find that you consume extra calories.

Myth #3: Low Intensity Workouts

It’s fair to say that any exercise is better than no exercise. So if you lead a sedentary lifestyle, then even walking around your block for 10 minutes a day is going to something positive for your body and its metabolism.

True, that difference may be imperceptible to the naked eye (or it may not?), the bottom line is that exercise is good. Yet with this being said, some people believe that they should perform low-intensity workouts even when they could be performing more high-intensity workouts. That is, instead of jogging for 20 minutes with their heart at the top end of their aerobic zone, they opt for low-intensity jogs that barely break a sweat. Low intensity workouts simply don’t lead to a faster metabolism; they can’t. Remember, metabolism is a process. And that process is really one of two types: taking energy and making cells, or breaking cells down to make energy. If you don’t achieve a high intensity workout, your body can’t tap achieve catabolism; it won’t need to. And the only way your body is going to go and break down existing cells is if it needs to. So keep this in mind as you exercise, either at home or at a gym. Low intensity workouts are better than nothing at all; and they may be necessary if you’re recovering from injury, or just starting out on the exercise journey. But once you reach a level of basic fitness, only high intensity (aerobic) workouts will make a difference in terms of your metabolism. High intensity workouts force your body to find energy to help you maintain that level of exercise.

Myth #4: Too Much Focus

Speeding up your metabolism and achieving your weight loss goals involved a certain degree of focus; after all, there’s a lot of things competing for your attention, and you certainly need to be able to keep your eye on the goal in order to maintain your program.

Yet sometimes too much focus can be a bad thing; and some dieters understand this all too well. Remember: speeding up your metabolism is a holistic effort that includes exercise, lifestyle, and diet changes. Focusing on only one of these at the expense of the others (either one or both) can be detrimental. In fact, in some cases, it can be counter-productive. So the myth here is that you shouldn’t go all out and focus on becoming an exercise guru, and then move onto lifestyle, and then to diet. You have to integrate all 3 aspects into your life at the same time. True, based on your unique situation, you will likely emphasize one more than the others. That’s fine and normal. But it’s a myth – and a mistake – to ignore any one of these. It takes all three to speed up your metabolism, and to get you to your weight loss goals for the long-term.

Enjoy your training!