Just a quick reminder about our personal trainers Toronto turkey busting workouts to feed the hungry this December 16-19.

I really hope you’ll attend…and bring your family and friends!

Remember, it’s free. All we ask is that you bring just one can of vegetables for donation to the Yonge St. Mission.

I’ve included a special letter below with all the details (download it from the bottom of the page):

www.TurkeyBustingWorkouts.com

Please give it a read and then forward it along to everyone you know here in Toronto.

We’re going to have a lot of fun and get in some great personal trainers Toronto calorie burning workouts around the holidays so none of us feel like taking long naps after the turkey!

This will get you energized and feeling great so you can really enjoy your holiday with family and friends.

Please read the attached letter now and then forward it along. We want everyone in town at these personal trainers Toronto turkey busting workouts so we can all have fun and help those who are less fortunate.

Thanks for your support!

To your health and fitness,

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

P.S. If you have any questions about this, feel free to give us a call at (416) 220-7883 or just reply to this email. We really want to get big time participation so we can all have tons of fun burning off holiday calories…and so we can help those in need.

Posted under Announcements, Workouts

Hi folks,

Well, I’m a couple of days behind but I managed to get this to you.

It’s a special Personal Trainers Toronto “military-style” workout in honour of Remembrance Day.

What’s so special about this workout? Why should you watch the video over and over again, duplicating the moves you see there?

Synergy.

This military workout is a type of cross training that challenges muscle, while simultaneously overloading your cardiovascular system.

Try it. You’ll see.

That combination of strength and conditioning produces a remarkable effect on your metabolism, allows you to accomplish more with less time, makes you stronger, faster, more agile, with better endurance, all while burning TONS of calories and making you lean, toned, and trim.

In short, it gives our soldiers the basic tools of personal fitness they require to be more effective as warriors.

What could it do for your average day-to-day? How would you like to feel like you could almost walk through frigin walls and take on any opponent?

Ok, enough jibber-jabber already, just watch the video:

Military Workout 2009

It goes like this:

Warm up by jumping rope or doing some light jogging for about 5 minutes.

Then begin by super-setting pull ups with dynamic pushups, 10 reps on the pull ups, 20 on the pushups for three sets, as demonstrated by Jeffry Chan in this Personal Trainers Toronto video.

If you’re just starting out, substitute dumbbell rows for the pull ups and do 10 on the pushups.

Next, burpie-curl-press for 10, together with power lunges for 20. Again three sets.

Finally, use the power dip for 10 (or a regular bench dip), with a Personal Trainers Toronto favorite, kick-outs for the core (do these for 20). Do 3 sets altogether.

Your first time out you might need a lot of breaks, but make it a goal to get that overall session time down. Try to make a personal record each time.

Post your best times to the blog below, and let’s have a little competition to find out who the mightiest little soldier is!

Live Strong and Healthy,

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

P.S. Wanna learn how you can feel great, break through personal barriers, lose pounds and inches, and have fun while doing it? Check out our Personal Trainers Toronto “4-Week Transformation” Boot Camp:

Boot Camp In Toronto

Posted under Workouts

Happy Monday All!

Hope you enjoyed the double digit temperatures here in Toronto this weekend and took advantage to get outside!

I’ve said it many times, but one of the keys to success with your Toronto personal trainers fitness program is to challenge muscles, and get outside of your comfort zone. Just going through the motions, or repeating the same exercises at the same weight from week to week will do absolutely nothing, zilch, nada for helping you realize your physique dreams.

Here at Evolution Fitness, our Toronto personal trainers are big on using progressive strength training programs that continually ask the body to adapt to a new workout. One of the ways we are so successful in doing that is by implementing “intensity techniques”.

Intensity techniques are like tricks that you can use to get the muscle to respond better and adapt.

Today I want to talk about – and show you – a little technique called “pre-exhaustion”. Don’t worry, it’s not as exhausting as it sounds, or at least, the fatigue you experience is very localized in the muscle!

Check out my video below, as it not only demonstrated this technique in action, but describes a complete Toronto personal trainers workout which you can use, at home or in your gym, to build muscle, rev up that metabolism and blast fat!

Personal Trainers Toronto Exercise Video

Pre-exhaustion: begin the workout for each muscle group with an isolation exercise (moving from one joint only). When you have properly isolated and fatigued the muscle with the first
exercise, you’ll then move on to a compound exercise (moving from more than one joint). In the compound exercise, other muscles will get involved that can assist the first muscle in doing more work, and help overload it even more.

A good example is the quads. You can start with a leg extension, in which you are only moving from the knee. Once the quads are fatigued from this, you will do a squat, which works not only the quads, but also the hamstrings and glutes. The assistance of these muscle groups allows the quad to continue working beyond what it could do on its own.

Here are some more of our favorite Toronto personal trainers exercise combinations:

Pullover/Barbell Row
Concentration Curl/Barbell Curl
Lying Tricep Extension/Dips
Seated Calf Raise/Standing Calf Raise
Rear Delt Fly/High Rows

For more great info like this, and the fundamentals of how to eat and exercise to transform your body in record time, to discover the biggest weight loss myths, and to find out how you can have the body and quality of life you’ve always wanted and deserve, you won’t want to miss my seminar at The Whole Foods Market in Yorkville this Wednesday at 7pm!

I’ll be doing tons of Q&A, just like I like it! Get all your pressing fat loss questions answered!

Register by calling (416) 944-0500 or going to:

Whole Foods Market Yorkville Class Schedule

Not sure how many spots are even left, so act fast!

Look forward to seeing you there!

Live Strong and Healthy,

Conor Kelly
EVOLUTION FITNESS, Toronto personal trainers
(416) 220-7883

P.S. Got questions? Ask them below in the comments section!

Posted under Fitness/Nutrition Tips, Workouts

I wanted to let you know the event of the year takes place this Saturday, October 10th, in Yonge-Dundas Square…

…and you’re invited!

It’s called “Pulling For The Hungry”, because I’ll be pulling a school bus (yes, by myself) for charity.

I’m putting my body on the line to raise money as part of Feeding Toronto’s Hungry Students Week – and to inspire you to know your dream body is within reach!

It’ll be my modest 190lbs. of bodyweight vs. 28,000 lbs. of school bus in a heavyweight tilt you’re not soon to forget!

And it all takes place right in the “heart of the city”!

Hosted by CTV’s Amber Payie and ET Canada’s Rick Campanelli, we have a full line up of great performers to boot!

Joining us will be musical acts The Times, Najuah, and Shalli, and Toronto magician Dan Trommater.

We’ll also have fun-for-the-whole-family games, bootcamp-style and “strong kids” contests with really cool prizes and giveaways (4 Flip video cameras for starters)!

Frankly, I really don’t think you can afford to miss this incredible event!

Pulling For The Hungry – Conor’s last week of training

All of the proceeds from the day go to benefit the Toronto Foundation For Student Success, which helps feed over 90,000 hungry kids each school day.

If you’ve already pledged: THANK YOU. You’ve helped us further a great cause and tackle a critical issue facing our community.

If you haven’t yet, You can get all the details, and pledge online by going to:

www.PullingForTheHungry.com

I hope I can count on your support, as I face the biggest challenge of my life!

See you Saturday!

Conor Kelly
EVOLUTION FITNESS
(416) 220-7883

P.S. Did you know? A 2007 survey showed 41% of Toronto kids go to school without breakfast, and 1 in 3 live in poverty. We can change that.

www.PullingForTheHungry.com

Posted under Announcements, Latest News, Workouts

Hi all,

I have something really cool to share with you today.

I meant to record it in the studio yesterday, but then the battery in my camera died, so we ended up taping it in our living room later that evening!

The way I see it, what better way to illustrate a no-gym, no-hassle workout than actually being at home when I show you?

This Personal Trainers Toronto workout is based on my article for the holiday issue of Viva Magazine, but as my loyal subscribers, you get a sneak peak!

Watch the video below:

Personal Trainers Toronto – 5 Moves For A Perfect Butt

It contains 5 Personal Trainers Toronto moves you can use to firm, shape and tone the legs, hips, and buns (don’t worry guys, I’ll have some good manly content for next week)!

How many reps should you do to tone up? What role does sleep play in weight loss? How much sugar is too much?

These are the kinds of questions we’ll be answering in our special women’s health workshop with women’s health expert Dr. Tanya Smith next Tuesday at 7.30!

3 spots left…but they won’t last.

Call (647) 728-4200 or visit

http://lifecycleswellness.com/Workshops/Reclaim_for_2010/reclaim_for_2010.html

to reserve your spot today!

Live Strong and Healthy,

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

Posted under Workouts

Hi Everyone,

Just a brief post today, because I know you’re all probably pretty busy.

It can definitely be a challenge to keep up a workout routine during the holidays. Many of you will travelling, others will have guests. Here at Personal Trainers Toronto, we’re often asked: “what should I do if I only have 30, 20, or even just 10 minutes to workout?”

As many of you know, I’m a big believer in doing circuits for a fast and effective workout. You can do them with minimal equipment (even with only your bodyweight), and they are far more effective than doing a cardio workout.

Circuit training allows you to challenge muscles, and because you’re hardly resting between exercises, your heart and lungs get a workout as well. The end result is a greater fat-burning and metabolism-boosting effect. Sound good?

Check out my latest anti-’Santa belly’ workout video:

Many of the exercises are dynamic, so take some time and really familiarize yourself with them before you attempt this routine.

Do these exercises for 10-30 minutes, 2-3 times per week to keep your metabolism roasting like “chestnuts over an open fire.”

Finally, don’t forget about the ultimate fat-blasting exercise, the “Table Push.” To perform this one correctly, push your chair away from the dinner table to stop yourself from over-eating!

From all of us at Personal Trainers Toronto, Happy Holidays everyone!

Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883
www.personaltrainerstoronto.com

P.S. Don’t end up looking like Santa Claus…unwrap your new body this Holiday Season! Call us at (416) 220-7883 or email info@personaltrainerstoronto.com to receive a personal training session and customized meal plan ($197 value) for $29, if you mention this blog post!

Posted under Workouts

Hi All,

What a great weekend it was! I’m just back from Raleigh, North Carolina, where I spent two intense days learning and receiving instruction on some new services we will be offering very soon, here at Personal Trainers Toronto. What I discovered was really cool, stay tuned for that!

While there, I got into a conversation with some of the other fitness professionals about how we are frequently asked about our own fitness routines. I can’t tell you how many times I’ve been asked by clients, “what do you do?”

So I thought I would share a few tidbits.

When it comes to working out, it’s quite simple really. The 16-Week Beyond Fitness program we teach our Personal Trainers Toronto clients is EXACTLY how I train. Now, I may change some of the exercises, or how the bodyparts are split up, but the underlying structure, the foundational elements are still the same.

There was a little exercise room in the Hotel, so even though the days were long, and I was tired, I knew I would feel better if I did a workout. So Friday I decided to work on shoulders and hamstrings. After about a ten minute warmup, and using the dumbbells they had in the exercise room, I did five sets of 20 reps each of hamstring deadlifts and dumbbell presses, alternating between them, and with as little rest as possible.

Let me tell you, the fourth and fifth sets were torture.

After this, I got on the treadmill and did 10-minutes of interval training, alternating between a minute of running and a minute of walking. That’s it. The whole thing took me about 35-40 minutes, but not one minute was wasted. I did what I needed to stimulate muscle growth, burn fat, and feel ok about the huge steak and mashed potatoes I ate at the restaurant later!

On Saturday I did a similar workout, super-setting chest and back exercises.

My point is this, when you’re pressed for time, you need to know how to squeeze every drop of fat-blasting potential out of your workout. AND, doing a short workout is NEVER a waste of time. You just have to do it. That’s how you get and STAY fit.

This advice is even more crucial this time of year, when so many distractions exist that can throw you of course.

Live Strong And Healthy,

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

P.S. You know you need to make time to exercise. Find out how to do it the right way, so not a second of that time is wasted, and you can avoid the “holiday letdown”. Find out all about our Personal Trainers Toronto Executive Fitness Program by requesting your free consultation at:

www.personaltrainerstoronto.com

Posted under Fitness/Nutrition Tips, Workouts

Hi All,

Hope you enjoyed the weekend. Even though the weather’s gotten a bit cooler, things are just beginning to heat up for President-Elect Barack Obama. He’s about to inherit the government of a country in the midst of a major economic crisis. No small wonder they like to talk about his fitness routine, he’s probably gonna need to stick to that to keep his blood pressure in check!

But that brings up an interesting point. How good is Obama’s fitness routine anyway? From what I’ve read, he makes time almost every day to workout, and watches what he eats, no small feat for the soon-to-be-leader of the free world. If that’s true, why does he still look, well, scrawny and soft around the midsection?

In fact, Obama’s been quoted as saying “I wish I was getting a 90-minute workout”. To which I reply, “think again, Mr. President-Elect.” You see, a good workout does not have to be a long, drawn out affair. Quite the opposite, especially if you know how to get the most out of every minute you spend in the gym.

One observer described Obama’s routine as a “whole body workout”. But he seems to spend his time doing isolation exercises like calf-raises and tricep extensions, that work small muscle groups, and on their own will do nothing for your physique. All this leads me to conclude that Mr. Obama has no idea how to work out effectively.

The Governator himself, Arnold Schwarzenegger said it best when at a John McCain rally he jokingly described then Senator Obama as “too skinny”, insisting that “we’re gonna make him do some squats.” That’s because squats, and other basic compound movements (compound exercise = involving more than one joint) like presses and deadlifts should be the basis of Obama’s routine, if he wants it to be effective AND time-efficient with his workouts. These use a lot more muscles and work your whole body much better, which is what you want, especially if you’re crunched for time.

Today’s lesson is simple: shorter, high-intensity workouts with compound exercises using free weights are key when it comes to transforming your body in record time. It is exactly this type of routine that is the basis of the Evolution Fitness program.

Performing this workout is relatively simple, you’ll pick 2-3 exercises and rotate between them. For example, you could do dumbbell squats, bench press and dumbbell rows, performing each for 8-12 reps with a relatively heavy weight, and very little rest in between.

The key is to chose upper/lower supersets or antagonist muscle groups like chest and back, so that while you are working on one movement, the other muscles can recover, but your heart rate remains high. About five circuits like this should do nicely. Depending on how advanced you are, or how long you need to rest between exercises, this can take anywhere from 15 to 30 minutes to complete. But it is a very complete and effective workout.

If you have a bit more time, add a second superset or mini-circuit with new exercises. Here are some suggestions for great exercise combinations:

1. Dumbbell Bench Press, Step Ups, Pull-ups
2. Pushups, Pull-ups, Lunges
3. Dead lifts, Shoulder Press, Dumbbell Row
4. Dumbbell Shoulder Press, Squats, Chin ups
5. Step Ups (with dumbbells), Pushups, Barbell Row

There are limitless variations you can do, which also makes the workouts more interesting. Just remember to always challenge yourself, whether it’s by increasing the weight or reducing the rest periods, because this is how you will progress. When properly executed, 30 minutes of this type of workout, even 3 times per week, combined with a program of supportive nutrition, would be enough to blast your fitness to next level!

Obama was also quoted saying, “I wish I had time for a trainer.” He’d probably like to know that we now offer 30-minute sessions as part of our Executive Fitness Program! Find out all the details by requesting a complimentary consultation at:

www.personaltrainerstoronto.com

Live Strong and Healthy,

Conor Kelly
EVOLUTION FITNESS
(416) 220-7883

P.S. Stop wasting your precious time with workouts that don’t work! Find out how our Executive Fitness Program will help you get results without spending countless hours in a sweaty, overcrowded gym. Go here right now,

www.personaltrainerstoronto.com

Posted under Commentary, Workouts

Hi All!

One of our former clients and good friends here at Personal Trainers Toronto, a soldier in the Canadian Armed Forces, is currently in Belgium to assist in the burial ceremony of a Canadian soldier who fought in the Great War, but whose remains were only recently discovered. It is part of week of activities taking place there around Remembrance Day.

So I wanted to briefly acknowledge him, and his accomplishments. I’ve heard many stories about the intense training he does in the army, and we have had many intense training sessions as well.

My own grandfather is a veteran of WWII. It’s hard to fathom the depth of the commitment and sacrifice these men and women make to protect our nation and our rights.

I find it inspiring! So in honor of all soldiers, veterans, and fallen heroes, I’ve put together my own little Personal Trainers Toronto ‘Military’ workout, so you can ‘remember’ with a sweaty, heart-pounding workout!

To be battle ready, a soldier requires a good balance of strength, stamina, and agility. So the following three supersets (superset = when two exercises are performed back to back with no rest in between) are intended to make your muscles burn while keeping you huffing and puffing.

Superset #1: Pushups/Running Stairs: You’re shooting for 20 reps on the pushups. If you can’t do that many on the floor, try doing them with your hands elevated on the stairs or a counter to reduce the resistance. Then, go up the stairs two steps at a time and jog back down, 2-3 times. Do 3 sets of each, taking as little rest as possible between them.

Superset #2: Rock Climbers/Pistol Squats: To do rock climbers, start from a pushup position, and with arms extended, alternate bringing each knee in toward your chest. Do this thirty times, then move on to the pistol squat. Stand in front of the stairs or place a bench behind you in case you lose your balance. Then, hold yourself on one leg, with the other extended out in front of you. Lower yourself slowly into a squat and stand back up. Do ten reps per leg here. Again, alternate between the rock climbers and squats without rest, doing each for 3 sets.

Superset #3: Burpies/Sit Ups: Doing burpies should take you back to gym class. From standing position, squat and place both hands on the floor. Next, throw your feet out so you land in a pushup position, then jump back in and stand back up. Repeat ten times. Follow with 15-20 sit ups and repeat three times.

Check out this brief video which illustrates the workout.

This Remembrance Day, take some time to reflect on the awesome discipline of our soldiers and all they do for us, and I challenge you to not feel more motivated about doing something for yourself!

Live Strong and Healthy,

–
Conor Kelly
EVOLUTION FITNESS
(416) 220-7883
www.personaltrainerstoronto.com

P.S. If you haven’t already registered for the free seminar we’re doing at The Whole Foods Market this month, go here now: www.WholeFoodsWorkshop.com . In my talk, I will reveal THE strategy for achieving LASTING fitness and weight loss.

Posted under Workouts

As a fitness professional, I’ve heard all the excuses. One of the most common ones is “I don’t have time to work out.” Hogwash. Here at Evolution Fitness and Personal Trainers Toronto we’ve worked with many top Toronto executives and business owners, and frankly, I’ve never met anyone who couldn’t find even 20 minutes out of their day to devote to better health and well-being.

You see, not only can you get a great, energy-enhancing, metabolism-boosting workout in 20 minutes, but your consistent commitment to this process will actually give you more time by improving your energy and your ability to focus, and allowing you to get more accomplished in the same amount of time. Not to mention the positive impact an increase in confidence and well-being will have on absolutely every area of your life.

Career important to you? Then you must do this. Got a family? Great! You need to take care of yourself so you can be there for them, and be better for them, frankly.

No more excuses, you have to take responsibility for your own health and well-being, because, newsflash, no one is going to do it for you. This has every thing to do with you being a happy and productive human being. Fitness is so much more than just “prevention”, it’s about quality of life. I firmly believe that if you truly want to experience life at its best, then you need to put your health and fitness first. That’s why I’m so passionate about empowering you with the right information, systems and tools so you can do just that!

Workout in the morning before work, during your lunch break, or in the evening just watch 20 minutes less television and you can get it done, and live happier and healthier than ever before!

How do we get the most out of a 20-minute workout? Well, that’s another topic altogether. During the summer I was approached Viva Magazine to write an article on time-efficient workouts. I had several great suggestions which I will share with you over the next little while, but there was one in particular which they liked the best. If you haven’t seen it already, check out the article here.

To get you off to a fast start, here’s a brief video I made which explains how to do the “Ultimate Workout @ Work” from the Viva Magazine article.

To Your Fitness Success,

Conor Kelly
EVOLUTION FITNESS
www.personaltrainerstoronto.com

Posted under Workouts