Perfect Form Personal Training Studio was proud to be a part of the Mardi Gras fund raising event at the Ajax Convention Centre! The post party workout was a great success. Looking forward to seeing some of the new faces on a regular basis! Will share a pretty picture vs. a sweaty one.....just this time!
A New Year comes and New Promises are made…
Have you made a promise to yourself to make this the HEALTHIEST YEAR of your life?
What are you going to do to make that change?
A quote ” If you love something, fight for it!” – If you love your body, TAKE CARE OF IT! Fuel it properly and give it the right amount of protein, carbohydrates, fat and water as well as important exercise and last but not least get enough SLEEP!
If you need helping finding a balance come and talk to the professionals at Perfect Form and let us help you design and new way to live your life!
January is a month of HAPPINESS, HEALTHINESS AND CHANGE!!
Change is good, mix it up, you will be surprised how good you feel when your body is challenged outside of your comfort zone!
Here are a few recommendations of mine:
Add one additional personal training session to your week and see your results come quicker than you imagined!
Try a new class – Extreme Training Camp, Hourglass Workout (early morning), Zumba, On the Ball or some resorative YOGA!
Make an appointment with our new in-house Nutritionist Terri Patterson- she can help you find healthy options to add to your regular menu!
Looking forward to seeing you be a healthier version of you in 2016!
Terri
An incredible way to work your core! Try this at home and if you need help come in to Perfect Form for a free demo!
Here is a great blurb from the article “When Hunger Strikes” by Nathalie Plamondon-Thomas- on why it is SO IMPORTANT to eat real food before you workout so you have energy to contract your muscles properly and in turn change your body composition!
“Let’s say you describe a typical day of what you eat. You had breakfast before work, snack around 10am and by noon you are ready for lunch! Yet, you forgot your lunch at home, so you head to your fav coffee shop and get a ham and cheese sandwich. It tastes great and you feel full. But what does your body say? The grehlin (a stress hormone) is yelling, asking for more food! It sees the sandwhich coming in! So it says great!! I love ham and cheese sandwiches!! What’s this? Bread. Cool! Fibre and carbs are coming! But wait a minute. Your body doesn’t recognize the refined processed white bread, so it decides to just put it aside for now and store it- on the butt, thighs, stomach, anywhere it can!”
“The grehlin keeps asking for more food. But what about the ham? That’s protein, right? But it is processed ham, and again your body doesn’t recognize it! It decides to store that too! Next is cheese. Great! Dairy and protein together! But its processed cheese and your body doesn’t know what it is! What does it do with it!? Stores it! Same with the mayo. So the grehlin keeps asking for more and more food and will not shut up until it is fed!”
“At the end of lunch , all you’ve really eaten is a slice of tomato and a piece of lettuce! Vegetables. But with that they’re only good for a few minutes. Its no wonder why you are hungry again in an hour! You haven’t actually eaten properly. So what do you do at the end of the meal with the grehlin still yelling for food? You get an oatmeal-raisin cookie! All the refined sugar will be stored with the rest of the junk. So, really lots of garbage just added to the pile of unwanted inches covering your body!”
“You may think that the stuff accumulating on your thighs at lunch time will get out at 6pm when you hit the gym. With no proper fuel and a hard workout., you will likely crash!”
“When your body needs fuel, it looks for good fuel. So it won’t take the fat/garbage that it did not want in the first place. It stored it once. It will not run to the garbage at the first sign of hunger. If you are not eating it, you are stealing it from your body. If the gylycogen store is empty, your body will look for protein for fuel. It might take some energy from your muscles and bones, and then your workout makes you actually weaker than you were before. It will shrink your muscles, making you lose muscle mass, not fat. The garbage will still be there, but the muscles will be shrinking, changing your body composition.”
IMPORTANT: Eat real food before you workout!!
Pull-up & Chin-up Technique.
Start each rep from a full hang with straight elbows. Clear the bar with your chin on every rep.
Common Errors. Most common error on Pull-ups & Chin-ups is cheating the range of motion by not going low or high enough on each rep.
Don’t be a hater of burpees any longer! It happens to be one of the most under-rated exercises there is! Only body weight needed. Blasts your stamina and helps you lose FAT! It can condition your entire body and help to develop strength, explosive power and anaerobic endurance!! YES all this in a little BURPEE!
Here is a short video on How to perform a perfect Burpee!
"Sometimes we should all look back to see how far we’ve come, rather than constantly looking forward to what we have yet to achieve…." Author Dean Maahs
I was recently at a client’s wedding and her groom spoke these powerful words.
How often do you take the time to see how much progress you have made in your personal fitness level? Did you write down when you started training for a certain goal or do you just workout hoping things will change? Did you set a goal?
The certified personal trainers at Perfect Form Personal Training Studio in Ajax are professionals that can give you a total fitness assessment, complete with measurements, body weight, body fat percentage, body water percentage, before photo, and a scoring of your fitness level! The experienced trainers can also help you streamline how you should train your body to achieve your goals and get the results you are craving! (For instance training for a marathon or training to lose 45lbs!) Your fitness trainer is the one that can make a difference in whether it takes you 5 years to get to your goal or only 6 months!
Getting in shape takes time, effort and proper exercise and nutrition! Everyone CAN use a trainer to personally coach them on these 4 aspects!! You will then be able to visually see where you’ve come from (on paper) and what you have achieved, usually in a much more time efficient manner when utilizing a Personal Trainer from Perfect Form!
We need goals in life, but sometimes you focus so much on where you are headed, that you forget to take a step back and realize all you’ve accomplished.
A client of mine recently lost a lot of weight. However, she has said to me “I’m still not there yet.” And yes she still has a goal that she wants to get to but why not take a second to look back and celebrate.
Celebrate the fact that 1) she has made an attainable goal with the help of a trainer and 2) she is on her way to achieving it! Why not realize that she has worked hard for many months as well as become focused on where she would like to be by next summer?
Goals are needed, accomplishments make you smile, and celebrations are warranted! Don’t forget to take some time and look back.
TRY US TODAY!!
Did you spend your summer getting OUT OF SHAPE?
Too many BBQ’s, too much alcohol and junk? Are you finding yourself going from one chocolate chip cookie to the next ice cream cone?
Are you really taking your kids to the park or are you talking them into stopping for a chocolate bar…for you? Do you stop at Tim Horton’s every time you go to work?
How do you break out of this RUT?
If this sounds like you, we at Perfect Form have *GOOD NEWS* for YOU! We have DURHAM'S BEST PROGRAMS to get you back in shape in no time!
We can turn a potato-chip-eating-couch-potato into a vision of health!
We can transform you and help you regain the control you once had (or maybe you have never had it - then we can help you get it!). We will work with you to straighten out your nutrition and then we can recommend what program or class will best suit your time and needs of getting you into the BEST SHAPE OF YOUR LIFE!
Don’t let the summer end without making a commitment to yourself! You will feeel good (scratch that) I mean amazing, awesome, incredible soon! I guarantee it!
Contact us and we will give you the TOOLs you need!
Education is key to your personal training experience! As a professional I always make sure my client knows why I ask them to do a specific exercise, what muscles are working and how to properly contract those muscles. If you don`t know why you are doing something, why would you do it!
Making sure your trainer`s education and certification is current also ensures that you will receive the most up-to-date information and education!
Here are some tips:
1) Put your mind in the muscle you are using.
2) Feel free to ask your trainer ANY question you may have! Personally I answer email, text, phone calls, letters- anything to help my client understand my methods of training. No question is a bad question! A professional trainer that truly cares about their client will go to no end to educate their client, and if they do not know the answer they will either research it OR refer the client to someone else that could help!
3) Make sure to use the proper (or as I call it Perfect) form when executing an exercise on your own. Even when lifting the lightest weights you should still be able to feel the muscle working, if not you may be lifting incorrectly.
4) Take your time! Remembering all the cues and breathing techniques take time, go slow, practice often and soon it will become easy and natural!
Get motivated to learn and shape your own PERFECT FORM!!!
Keep movin, keep active, have fun!
Terri
I’ve heard this phrase time and time again from my friends, family and clients. “I’m too busy to exercise!”
My thoughts are, if I can fit in some form of exercise EVERYDAY, so can you! How? You ask? Here are some suggestions to get anyone on the right track!
Why not set a timer if you sit at a desk and go for a 10 minute walk? (yes 10 minutes can do wonders for your mind AND your body), and perhaps do this 3 times in a day and you will get 30minutes of aerobic exercise in!
What about taking 10 minutes when you wake up or before bed and perform some resistance training! Use your own body weight to do push-ups, planks and squats! Use your time with your kids to get active! You could run with them to your nearest park, or if they are little you could put them in a stroller and push them on rollerblades (like I just took my 2 year old down to the nearest splash pad and got a great workout in!), or how about take the family out on your bicycles! Make time for these things and use this as your exercise! It isn’t about having time, it is about MAKING time! OR….
Why not hire a Perfect Form Personal trainer to help you maximize your time and get an incredible workout in a short period of time! Personal training helps you learn what exercises you SHOULD be doing and how to execute them properly! It holds you accountable and gives you a FAR better workout than you would ever get on your OWN! GUARANTEED!
If you have an excuse, I HAVE AN ANSWER! Come and see us at Perfect Form Personal Training Studio and we will get you on the right track to a healthy lifestyle!
Keep movin!
Terri Marucci
I dare you! I dare you to think of something you would like to do. Got it? Good!
First things first, tell someone what it is that you would like to do. Be it your wife, husband, best friend (which I hope is also your spouse), your mailman, your teacher, your mother or father, your employee! Whoever it is tell them your goal.
Second write it down and put it up somewhere you can see DAILY! Perhaps on the fridge, on your calendar, on your phone, on your bathroom mirror! Post it up so that you are reminded what you will strive for!
Thirdly, I dare you to make 2 goals – one short term – in the next 3 months and one long term in the next 6 months! They can relate to one another OR they can have nothing to do with one another. Make sure it is attainable as well as heallthy! A good goal is not to smoke more than you did yesterday nor is it to have more margaritas over the summer!
Lastly, do everything in your power to work towards this fabulous goal you have set! We all need goals! Goals help us focus on what is important to us as well it makes us keep in mind what is important to us other than the daily grind of work . So go ahead, impress me and those around you…Go after what it is that you want and enjoy the journey!
I completely agree with both John Paul Catanzaro and Paul Chek regarding we in the Health and Wellness industry should practice what we preach!
In his “How to Eat, Move and Be Healthy!” presentation, Paul Chek mentions that the average medical doctor dies 10 years younger than their average patient. He goes on to suggest that every healthcare practitioner, including personal trainers and nutritionists, should be able to consult professionally in their underwear! In other words, they should practice what they preach!
Come and check out Perfect Form’s personal trainers, we live by the lessons we teach our clients!
After many years of hearing my clients say “they know what to eat” and then going over their food logs and realizing they don’t have the first clue what they should eat I have come to devise many meal plans for many different reasons. Meal plans for weight loss, athletic endurance (ie running marathons, soccer tournaments, body building competitions), I’ve developed meal plans for people on the go that do not have the time to prepare food and I’ve also developed meal plans for people that are always home or on maternity leave! Whatever your circumstance, there is an equation to follow and there is a way to eat healthy! The question is..is it a priority to you, if it is, then you MUST make time to organize yourself and eat right!
Perfect Form Personal Training Studio in Ajax can help you with your struggle of what to eat. Our personal trainers are all skilled in nutrition and wellness. We can work with you one on one and tailor it to your schedule and come up with a meal plan that helps you achieve what you are looking for. We make it easy and effective! We take the guessing out of it and we strive to get you on the right track! Book a nutritional consultation now at 416-294-5281 or sign up for training and receive it free with any package! The choice is yours…do what is right for your body and start fueling yourself for bigger gains!
Enjoy your day!
Terri
There are far too many people in the world that are struggling with weight loss! So many of my clients ask me “how do you stay in shape?” My answer is always “I schedule in my workouts as if it was an appointment.” I look at my agenda at the beginning of the week and I mark what workout I will do everyday in between clients. If it is a priority for you to get your workout in because you want to feel better and look better you will make it part of your day just like any other importance in your life.
The amazing thing about Perfect Form Personal Training Studio is the personal trainer’s top priority is their clients. They don’t let their clients slack off or miss weeks or even days of important training. You are their job and they strive to get you where you want to be and past! Believe me personal training is the BEST INVESTMENT INTO YOUR LIFE you will ever make!
Have a nice rainy day!
