Hope the decade is going well for you so far.

January is always a busy time in our Toronto weight loss industry, and it really has been a lot of fun!

I’m looking forward to February as well, and especially to February 2nd, for two reasons.

First, it’s my birthday – yay!  But second, it’s also the debut of my new “Secrets of Supportive Eating” Toronto weight loss seminar, which I’m excited about.

It’s not too late for you to join me in celebrating what great nutrition habits can do for you!

Check it out:

http://hstrial-ckelly4.homestead.com/SSESeminar.html

Ok, on to today’s great Toronto weight loss content. : )

I’ve probably told you many times that there are no “magic” foods or “magic” supplements that are simply going to make the fat melt away.

However, there are some nutrients that are important for long term weight control and whose role in Toronto weight loss is based on solid science.

But, let’s start with the problem before I discuss the solution.

The problem is that whenever we lose weight we generally lose muscle mass as well as fat. To be precise, you lose about 5 pounds of muscle for every 12 pounds of weight loss.

That is a concern because muscle is metabolically much more active than fat. Since each pound of muscle burns about 50 calories a day, that 5 pounds of muscle you lost costs you 250 calories a day.

That means that if you want to keep losing weight on you Toronto weight loss program at the same rate after you have taken off that first 12 pounds, you will need to reduce your calories by another 250 calories a day – and if you manage to lose another 12 pounds you will have to reduce your calories by yet another 250 calories per day to keep losing weight.

This is what leads to the dreaded Toronto weight loss plateau!

But it gets worse.

Let’s say that you lose 12 or 24 pounds (corresponding to 5-10 pounds of muscle or 250 to 500 calories per day) and go off of your diet because you got discouraged by the plateau.

When you regain your weight it comes back mostly as fat, not as muscle. So now you need to eat 250-500 calories a day less just to maintain your Toronto weight loss.

The result is that you usually gain back more weight than you lost.

This is what leads to the dreaded yo-yo effect!

You can reduce the loss of muscle mass when you are losing weight by adding the exercise component – particularly resistance training.

But exercise can’t do it all. What you eat is important as well.

So important, in fact, that if you ignore this rule, it can negate the effects of exercise!

What nutrients help you make the most of the time you spend exercising and your Toronto weight loss program?

Join me on my birthday at “Secrets of Supportive Eating” to find out!

Go here to register:

http://hstrial-ckelly4.homestead.com/SSESeminar.html

We’ll be working on physical AND mental strategies for success with your nutrition and Toronto weight loss plan!

Live Strong and Healthy,

Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883

P.S.  There is one nutrient in particular which has some interesting benefits to your Toronto weight loss program. Stay tuned for my next email to find out more, or simply register for just $29 to discover exactly what nutrients work just like “magic”:

http://hstrial-ckelly4.homestead.com/SSESeminar.html

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Last week I talked about our personal trainers Toronto ”4 Ways To Make Your New Year’s Resolutions Count”, this week I’d like to share with the main reasons I believe most people fail in their new year’s resolutions to lose weight.

We know the failure rate is incredibly high (98%), and we know that this year, like every year before so many people will invest time and money, yet fail to any traction or achieve any long-term results.

Knowing what the most common pitfalls are can prevent frustration, disappointment, and ultimately failure when it comes to starting a new fitness program.  So here are my personal trainers Toronto top 5 mistakes most people make with their new year’s weight loss resolutions:

1. Setting an unattainable goal.  We all want to jump directly to our ideal health and fitness level, but there are steps in between.  Avoid setting the same high standard resolutions that you continue to unsuccessfully achieve year after year.  This will only set you up for frustration, failure, and disappointment. 
2. Starting an Incomplete program.  To be successful, a program must be complete.  A complete program includes attention to nutrition, resistance training, and cardiovascular exercise – all leading to a “synergy” effect for maximum results.  All of our personal trainers Toronto programs are built on this concept. 
3. No accountability.  Success achievers know that accountability is essential to move from intention to results.  Without support and regular “check-up from the neck up,” life’s distractions quickly take many off course.  Use accountability to stay on track with goals to avoid plateaus or backsliding. 
4. No professional guidance.  Many begin a fitness program without defined goals or a plan to achieve them.  To achieve significant, long term results, the guidance of an expert puts one on the right track. 
5. Push too hard, too soon.  We all come into January raring to go, full of energy and enthusiasm for our new goals and new year, but in reality our body needs to be given time to adjust to a new exercise program.  When starting a new personal trainers Toronto program we need to avoid pushing too hard in the beginning, which can causes soreness, stiffness, even pulled or torn muscles.

Our “4-Week Transformation” Fitness Boot Camp is designed to specifically overcome all the threats to success listed here, and provide all the systems, coaching and tools you need to 1. set realistic goals, 2. have a complete program (including nutrition), 3. keep you accountable through your instructors and peers, 4. have a professionally designed, personal trainers Toronto plan which is progressive and takes into account where you are today (#5).

All this to help you safely and quickly take control of your health, your weight, and your energy, in twelve weeks or less, all while having FUN. 

It’s not too late to try us out and see if we’re for real.  Get your complimentary “try-before-you-buy” boot camp session by going here:

www.MyTorontoBootCamp.com

Hope you’ll join us!

Conor Kelly

EVOLUION FITNESS – PERSONAL TRAINERS TORONTO

P.S.  Some of you have complained that our boot camp is “too early”.  Guess what?  That’s because it’s boot camp!  It’s not whenever-is-convenient-for-you camp.  Can anyone get up 30 minutes early, three days a week to change your fitness destiny?  YES.  Question is, who do you have to be to do it?  The process of manifestation requires that if you want to have a different outcome in your life, you need to start by being a different YOU. 

Discover how, get your free trial session today:

www.MyTorontoBootCamp.com

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Hi Folks,

Guess what? There are a LOT of frikin’ personal trainers in Toronto. I was recently asked by a blogger, what makes you different? What makes your Beautylicious offers so special? Why should we care?

Well, if you’re a regular reader then I’m sure you have some idea already about what makes us different!

But I thought you’d appreciate knowing my answers. Here’s the interview:

What types of services do you offer?

We offer a range of fitness and nutrition based personal trainers in Toronto programs, designed to help you look and feel fabulous while enjoying the quality of life you deserve! These include fitness boot camps, nutrition coaching, personal training, and health and fitness workshops

What is your most popular service?

Our one-on-one personal trainers in Toronto programs have been traditionally because of the unique program we use and the fantastic results we achieve with our trainees, but lately boot camp has definitely been gaining in popularity because the results are dramatic, and they are fast, as well as the workouts being a lot of fun! Also, because it’s group coaching, there’s less investment required, which is a nice bonus – especially these days.

What might set Evolution Fitness apart from the competition?

Education. So many personal trainers in Toronto just give people great workouts. People come to us because they finally get it – it’s a lifestyle change. They’ve tried everything else and failed. We give them the tools, systems, and coaching they need to be successful and make a real lasting change. That means we educate them about how to workout, eat, supplement, stretch, and recover so hopefully they can do it on their own, instead of making them depend on us!

What is it about Evolution Fitness that keeps customers coming back?

We have a unique program you can’t get anywhere else – and the results speak for themselves. Plus, we’re kinda like a family, you know? We’re a small business, and we make doing business with us very personal. People like that – it shows you care!

What’s special about the promotions you’re offering during Beautylicious?

They’re perfect for anyone who’s been thinking about getting started with personal trainers in Toronto on a fitness or nutrition program, or anyone not happy with their current program. They’re all based on the concept of a fitness “jump-start”. Because the offers are so low, it’s a great way to sample our services and decide if you want to work with us, or, if not, it’s a nice big push in the right direction toward a leaner, fitter you!

Why should a potential new customer take advantage of the Beautylicious price-point promotions and try a different Fitness Center than the one they traditionally go to?

Because ultimately it’s not about where you go to work out, but what you do when you get there! Most people that have gym memberships are not getting as much benefit as they should. We’d like the chance to prove it! We’d like a chance to prove we’re the best personal trainers in Toronto!

You can get more info on our Beautylicious special offer by going here:

Evolution Fitness Beautylicious Offers

Call us today (416) 220-7883, only two days left!

Live Strong and Healthy,

Conor Kelly
EVOLUTION FITNESS, Personal Trainers in Toronto
(416) 220-7883

P.S. Great offers, great outcomes! Don’t miss our Beautylicious specials! Call (416) 220-7883 now!

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It’s been an eventful week here since I announced our Personal Trainers Toronto Beautylicious offers!

We’re still working our way through the follow up, so if we missed anybody, please let us know.

The question in the subject line is pretty interesting and one that I always find amusing, because weight loss product ad copy is always creating new, colourful expressions for us to use when talking about the process of fat loss…

Even though I get asked this quite a bit, it was an interview I did on radio that inspired this email.

I was being asked about Pulling For The Hungry and how I was preparing to pull a 28,000 lb. school bus.

I mentioned how some people thought there is some kind of trick involved, like magic or something.

Then we got to talking about the fact that I was eating 5,000 calories a day, and the interviewer said “you eat 5,000 calories a day and you only weigh 190 lbs.? That’s the trick I wanna learn!”

Although it was funny at the time, it brings up a very good point:

Even though I was actually trying to gain weight it was pretty hard – because I was eating foods that melt fat, well, figuratively at least.

That’s because foods in and of themselves do not melt fat. It’s your body’s response to food that can induce fat-burning.

The key to this is to a) make the body burn more calories in the act of digestion and b) choose foods or meal combinations that are less likely to spike insulin and induce fat storage.

The foods that will best serve your purposes are lean proteins like egg whites, chicken breast, turkey breast, salmon and non-fat cottage cheese, complex carbohydrates like oatmeal, yams, brown rice, and veggies and fruits, when combined together with protein and carbohydrates as part of meal.

It’s not any one food, you see, it’s the combination that makes it work.

It’s the protein, together with the right mix of starchy and fibrous carbs that perform magic, and make your body do the trick of burning more calories just from the foods you eat.

Think about it, I was eating 5,000 calories a day and not gaining weight!

Sceptics will say I have a fast metabolism, but not so!

My resting metabolic rate is 2,300 calories. I know because I tested it with our Korr Metabolic Analyzer!

Or, you might think it was all that intense training…

….guess again, I only do three workouts per week.

Heck, if I didn’t go off my “good food” regimen somewhat and start eating bowls of cereal before bed, I might not have made my goal weight of 190 lbs.

The point is this, you don’t have to starve yourself to lose weight! In fact, you can eat quite a bit of the right kinds of foods, feel satisfied and still make remarkable progress.

So take a page out of our Evolution Fitness playbook, learn to eat the right foods at the right time, and you can lose weight, permanently, without having to feel deprived.

Live Strong and Healthy,

Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883

P.S. Our Beautylicious $125 Fitness Jump Start program includes a nutrition consultation to help you “demistify” this stuff! For full details, visit

Personal Trainers Toronto Special Beautylicious Offers

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Hi All,

Hope you had a great weekend.

Just wanted to share with you this great new video that shows my charity school bus pull in its entirety. You can also view it by visiting www.insidetoronto.com. Just be sure to scroll down.

This event took place on October 10th, 2009, and was intended to raise funds and awareness for the Toronto Foundation For Student Success.

For more info, or to help us fight child hunger in our city, please visit www.PullingForTheHungry.com.

Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883

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Hi Everyone,

Wow. All I can say is wow!

We are just overwhelmed with the great response we’ve had to our Pulling For The Hungry event, taking place from 10am to 3pm in Yonge & Dundas Square tomorrow!

Thank you, thank you, thank you to all of you who have already contributed! The donations are coming in fast and furious, as well as the publicity! We’re all pretty excited.

Personally, I’m ready – you could strap me to that school bus right now!

Here’s a good size comparison:

190 lbs. vs. 28,000 lbs. – who will win?

I had the opportunity on Tuesday morning to visit some of the schools being benefitted by the Toronto Foundation For Student Success and their great programs.

I personally spoke with volunteers and kids that are experiencing a major difference in their lives, TODAY, thanks to these programs.

The best thing about the TFSS is that the Toronto District School Board pays all of their administrative fees and provides them with free office space, so that every dollar you donate goes directly toward the programs they offer in Toronto schools.

In my opinion, there is no better “bang for your buck”, charity-wise. Your donations make a difference!

I hope you’ll bring the whole family out to enjoy games, entertainment and incredible feats of strength to support a great cause.

If you can’t make it, pledge online or stay caught up with all the days happenings at

www.PullingForTheHungry.com

Have a Happy Thanksgiving everyone!

Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883

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Re-posted from August 20th, 2008

Hi Everyone,

Welcome to the Bulgarian Fitness Power Minute!

First, because I’m sure you’re wondering, the wedding was unbelievable. We were sweating a bit in the 36-degree heat and a limo with no air-conditioning, but things got better later on. More than one person described it as “the party of the century”! More details to come…

Being in Bulgaria at this time is great for me because I’ve had the chance to watch some Olympics (they’re playing them 24/7 on Eurosport). So far there have been many phenomenal athletic achievements.

I was reading an interview with comments from Olympic swimmer Michael Phelps and his coach Bob Bowman:

“Putting money in the bank,” Phelps said. “When we train every day, sometimes there are workouts you don’t like, don’t want to do. Bob says you’re putting money in the bank. I guess I put a lot of money in the bank over the last four years, and we withdrew pretty much every penny in the bank. After Bob and I both grab a little break, it’ll be time to start depositing.”

Being in your best possible shape is kinda like the training investment Phelps made to win his 8 gold medals this past week.

There are days when you’re inspired to work out and eat well, and other days when you have to push yourself a bit more; but in both cases, you’re investing in your long-term health, well-being, and in looking and feeling your best at all times.

Sure it can be hard at times, because the payoff is not always immediate. You may feel better after your workouts, or have more energy when you eat well, but when it comes to fat loss, it takes time to see really significant changes. A lot of people find this discouraging.

Those who are successful in losing a lot of weight, or whatever their body transformation goals may be, recognize that this is a long-term plan and there will be sacrifices along the way. They do a little bit each day and try to get a little bit better each week. They do this knowing that after some time passes, all these little things add up, and the benefit to their overall health and happiness will be HUGE.

Think about it, Phelps had to endure four years of really tough workouts, and several hours of training each day just to find out what the result of his efforts would be. Now he’s one of the greatest Olympians ever, and THE greatest Olympic swimmer.

What a gift it is to learn how a champion thinks. USE IT.

Make small deposits to the “fitness” bank each day, and before long you might be sitting on a small fortune!

Live Strong And Healthy,

Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883

P.S. Put money in the “soul” bank! It’s good for your soul to pledge me as I attempt pulling a 28,000 lb. school bus in Yonge and Dundas Square on October 10th, to help feed hungry students! Pledge online at

www.pullingforthehungry.com

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Ever since we announced our October 10 event, “Pulling For The Hungry”, things have been a little crazy here at Personal Trainers Toronto, just trying to keep up with the response!

There’s a lot of excitement out there, and we’re all super excited as well!

The most common reaction seems to be, “how the heck are you gonna pull a school bus?”

Which then leads to the obvious question, “how do you even train for something like that?”

Well, without giving too much away (don’t want to spoil the show!) it takes a marriage of strength, endurance, and technique to make the bus move.

Height and weight is a huge advantage in this type of thing, one which I won’t have!

Being an average sized man at 5′7″ and weighing only 190 lbs., I will have to rely much more on two things: preparation and courage.

Henry Ford said it best, “whether you think you can, or you think you can’t, either way, you’re probably right.”

The first thing is just to believe in myself, and know that, if I apply myself, I CAN do it.

Next, I must be extremely diligent in my preparation.

I need to fuel my body regularly with plenty of high-octane, high-powered but low glycemic index carbohydrates, protein to rebuild battered and bruised muscles, and fruits and veggies for phytonutrients and fiber. To learn more about my eating habits and pre and post workout rituals follow my tweets on twitter:

http://twitter.com/conorkelly

I need to build my strength, and get my body used to handling very heavy loads in basic movements like squats, deadlifts, and barbell presses.

I need to improve my speed and endurance by doing things like fast-paced step ups or high repetitions on odd object lifts like log presses.

Finally, I need to practice my technique by pulling a weighted sled, and visualizing myself as though I were pulling the school bus. Check out this video montage (or “man”-tage as one supporter called it!) of my training – you’ll get the picture.

Toronto Personal Trainer – Pulling For The Hungry

Make no mistake about it, this will be a BIG test.

The last time I attempted something like this I weighed almost 40 lbs. more than I do today, and had been training for years to accomplish the feat.

Now, at 190 lbs., I will have had a total of 12 weeks to get ready to battle a 28,000 lb. school bus.

Sure, I’m taking a big risk, but I believe in my heart that I’ll rise to the occasion. And whenever I waver, I only need to think of the plight of hungry kids in our city to further strengthen my resolve.

Be sure to visit our website at

www.PullingForTheHungry.com

Show your support for the Toronto Foundation For Student Success, and help give hungry kids a shot at a better education, and a better life.

Success is what happens when preparation meets opportunity. I have an opportunity to help, and assure you I will be prepared!

Thanks for the support. Live Strong and Healthy,

Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883

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If you’re a regular follower, you know that sometimes we do things here at Personal Trainers Toronto that can be considered a little bit off-beat, or wacky.

Our mission is to (1) help people change their lives through fitness, and (2) have a lot of fun, and we take both quite seriously. : )

With that in mind, I have a HUGE announcement, one that I am personally VERY excited about.

On October 10th, in Yonge and Dundas Square, Personal Trainers Toronto are sponsoring a one-of-a-kind fundraising event called “Pulling For The Hungry”.

As part of the event, I will be strapping myself to a 28,000-pound school bus and attempting to pull it across the square using just the strength of my mind and my muscles!

You can watch a really cool video and read about the details by going to:

www.PullingForTheHungry.com

Conor Kelly’s Pulling For The Hungry Event

This event is part of Feeding Toronto’s Hungry Students Week, and all of the money raised goes to benefit the Toronto Foundation For Student Success, an incredible organization which, through its breakfast programs, provides healthy meals to 90,000 hungry students in Toronto region schools.

Every day, almost half of Toronto kids go to school hungry. Some families are just not educated about proper nutrition, and some simply cannot afford to give their kids the nourishment they need to excel in the
classroom and reach their full potential.

That is why the TFSS is such a crucial service.

We need your support!

Most Torontonians are completely unaware of the scope of the problem. We feel that if more people knew
the facts, the TFSS would have the support it needs to continue to offer its great programs.

I ask that you please forward this information to as many of your friends, colleagues, and family members as possible, and help us get the word out about this remarkable event.

Then, join me in Yonge and Dundas Square on October 10th for a day of fun for the whole family, and to encourage me as I tackle the biggest, and perhaps most important challenge of my life.

Get all the details, and pledge online by going to:

www.PullingForTheHungry.com

Yours In Great Health,

Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883

P.S. It has been a long time since I’ve done anything like this! I’m transforming my body once again to prove that whatever you can conceive, and believe, you can achieve!

Can 190lbs. of bodyweight win against 28,000lbs. of school bus? Find out October 10th!

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Hi Everyone,

Yes, no catchy title today…usually the word “alcohol” is enough to get people to read on… : )

This is a particularly relevant topic with summer being in full swing, and all the social gatherings and backyard BBQ’s.

But if you came here for a “vodka is better than beer” sort of analysis, you’ll be disappointed. I’ve actually met people whose whole weight loss strategy was based on switching their drink of choice…and it shows.

I hate to break it to you, but the problem is not the sugar content or the carbs in your drink, it’s the alcohol itself!

You may have read in previous Personal Trainers Toronto posts about how simple sugars spike insulin and induce fat storage, well guess what? Alcohol is a sugar, and it’s the fastest absorbing one there is! Hence its effects can be felt almost immediately (especially if you don’t eat beforehand).

When you consider it contains a whopping 7 calories per gram (that’s just the alcohol!), and is very easily converted to fat, well, you’re starting to get the picture.

Bottom line: alcohol is pretty much liquid fat.

If you are serious about getting fitness and fat loss results quickly, I recommend you avoid it altogether.

That being said, I have been known to enjoy a drink or two on occasion, and it is not my philosophy to tell anyone what they can’t do. Truthfully, in the context of your overall habits around nutrition and exercise being good, enjoying a few drinks on a Saturday night shouldn’t be very damaging.

Moderation is the key here…overdoing it on the liquid calories invariably leads to an onslaught of the other kind of calories – the ones you have to chew, if you catch my drift.

Get serious about your success and avoid drinking your calories. But if you do decide to partake, just be sure you let what you now know about alcohol empower you to make better choices!

Live Strong and Healthy,

Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883

P.S. Still a couple of spots available for our Friday Boot Camp session in support of Sick Kids Hospital. It’s free, but we ask for a $10 donation. It’s taking place Friday, August 14th at 6pm at Ramsden Park in Toronto. Come on out for a FUN workout and show your support for the cause! Call (416) 220-7883 to register.

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