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Getting Out of His Wheelchair After 35 Years

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Some of you have heard this story before, but I think it is worth repeating. Here it is:

Once upon a time, there was a man who entered our club via his dirty old well used scratched up wheelchair, wearing his tattered clothing, torn old gloves to protect his hands, long dirty white beard, old baseball cap, smelled like cigarette smoke and had alcohol on his breath. You can imagine the thoughts that went through my head as I saw him enter.

Not to judge, I greeted him just as I would any new visitor and asked him why he came to us. As I listened, he told me his story.

Once a prominent dance instructor, Kevin’s vocation came to a grinding halt as he was tragically maimed in a terrible motor vehicle accident at the young age of 23. He was now 58.

While lying in the hospital in a coma for six days on life support, with a shattered ankle and pelvis, broken ribs, broken neck and a badly broken arm, broken back, punctured lungs and brain damage, the doctors where asking permission from his mother to amputate his arm. She would not allow it.

After waking from the coma and two brain surgeries, Mr. Clarke spent the next six months in hospital, and was able to move only his eyes as he listened to the doctor tell him that he would never walk or talk again. Now, after 35 years, his doctors had pretty much lost interest in him and had given up.

So there he was, sitting in his wheelchair, looking up at me, and these words came out of his mouth: I could barely understand him as he struggled to ask “Can you help me?”

I had only one question to ask him: “Can you stand up out of your wheelchair?” He said “Yes, but I can’t walk around.” That’s all I needed to hear. “Yes”, I said, “I can help you.”

We started very slowly with a few select exercises. Mr. Clarke’s first challenge was to try to keep his muscles from going into spasm. We slowly and gradually worked more exercises into his routine and then as part of his routine, Mr. Clarke was to walk behind and push his wheelchair out the door. He was not allowed to be in his wheelchair on his way out.

He was spent at the end of his workout, but I still made him walk down the hall and out the door. There were times when I didn’t think he would make it to the front door but he did.

Not being on a regular schedule because of his inability to get to the club in inclement weather, we would miss each other sometimes for weeks at a time, but Kevin was determined to get better and would come in on his own without me.

My biggest surprise came when I got back from vacation and ran into Mr. Clarke at the gym. I shook his hand and asked him where he parked his wheelchair. He just shook his head with a grin on his face and said, “There’s no more wheelchair. I got rid of it.”

I must say that this was likely my biggest achievement as a personal trainer and although Mr. Clarke is no longer a member, I hope and pray that he is still well and happy.

This is personal training at its best. This is what we do. This is what you need if you have specific goals in mind that you wish to achieve. Showing up consistently is one thing, but doing what you really need to do when you show up is quite another. Let us help you.

Gino

STRENGTH TRAINING AND WEIGHT LOSS

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Do you want to dramatically increase your chances of weight loss success? Of course you do! Who wouldn’t? And while you are at it become stronger to do activities of daily living with more ease then ever? Yep! The answer to this is strength training.

We talk to a lot of people who are either struggling to lose weight or have hit a plateau in their weight loss but are afraid to incorporate strength training into their routine out of fear that it will make them gain weight. This is especially true with women.

Let me give you the run down on why we believe strength training is a MUST if weight loss is your goal. (We actually believe that strength training is a must no matter what your goal is but let’s focus on the goal of weight loss.)

Strength Training Increases Your Metabolism

Your metabolism is the amount of energy you burn throughout the day doing every day things. Getting ready for work, walking up and down stairs, getting up from the couch etc. Basically, it’s the amount of energy you use up outside of planned exercise. Muscle is metabolic tissue, meaning that it requires energy to work. When your muscle contracts, energy is spent. The more muscle you have and the more efficiently it works, the more energy you use up throughout the day. This in turn allows for better weight loss results. And the best way that I am aware of to increase muscle and its efficiency is through regular strength training.

Without Strength Training You May Actually Be Losing Muscle and Decreasing Your Metabolism

This is a big point. If you take the route of just dieting or dieting and doing cardio to get to your weight loss goals you could actually end up in a scenario where you could be doing more harm then good for your body long term. For every pound of weight loss, up to 25% of that could come from muscle loss. If you kept this up it would have the opposite effect on your metabolism then we want. Decreasing your muscle mass would also end up decreasing your metabolism, which then slows down your weight loss results. And what is the best way to combat this 25% muscle loss? Regular strength training of course! Strength training keeps the muscle stimulated and significantly decreases the chances of it getting broken down in the weight loss process. We want our weight loss from fat loss not muscle tissue!

Use Compound Exercises

Strength training itself burns quite a bit of energy, especially when you do it right and focus on using compound movements in your workouts. Compound exercises involve multiple joints. Think squats or push-ups versus a bicep curl or calf raise. These types of exercise recruit several different muscles which in turn burns more energy compared to any single joint exercise. Again, over time, this increase in energy expenditure adds up to better weight loss results.

How Often Should I Strength Train?

The minimum would be two times per week, ideally 3 times per week would be most beneficial. There are many different ways to structure your strength training program but however you do it just make sure that you are setting yourself up for success. If you only realistically have time for 2 sessions a week then plan for that. Don’t use a program that is set up for 5 days a week and then get frustrated with yourself because you were not able to complete all of the workouts. Consistency is the key and you want to set yourself up to stay consistent for the long haul.

Final Thoughts

One last big point is that for strength training to be effective, regardless of your end goal, it must be done with effort. You want to use enough resistance to cause what is called temporary muscle failure, meaning you couldn’t do another repetition while keeping proper form. And please make sure that you are performing the exercises correctly. Proper form is crucial to getting the most out of the exercise and to ensure that you do not get hurt.

If you have read this and you get it, great, now go out and get busy. If you are confused or still unsure of how to incorporate strength training into your routine or how to perform exercises properly, don’t hesitate to ask for help. That’s what we are here for! Schedule a free consultation with us to see how we can help you reach your health and fitness goals!

Can I Really Eat Anything I Want?

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Over the last week or two I have had a few members asking about diets, what foods to eat or avoid and how to deal with cravings of certain “bad” foods they enjoy. It’s actually a question we get a lot so let’s tackle it here.

First, on the topic of diets, I would say there really isn’t a specific “diet” that we would recommend. What we recommend is learning how to eat properly, what a real portion size is and how much you should be eating in terms of calories depending on your specific situation and goals. There is a really good book about this called “Eat Smart, Eat Often, Eat Small” that you can download free right above this article. Ask yourself, “is the way I am eating sustainable and can I see myself doing this for the rest of my life?” This is where typical “diets” fall short. They are usually a short-term solution. They work, no doubt about that, but for most of us are not sustainable for the long term and therefore not a real solution.

Is there a way of eating that still allows you to eat what you want?

To this I would say yes! The catch is that it can’t be whenever you want. If you are eating well 80% of the time, there is nothing wrong with indulging in some of your favourite foods that might be a less than optimal once in a while. A couple tips on this:

  • When you do indulge, be mindful of how much you are eating. 2 slices of pizza will not stop your progress but 6 might. And you won’t feel good either.
  • Think ahead and include the calories from this less than optimal choice in your regular meal time and into your overall calories for the day.
  • Don’t feel guilty. Eat it and move on, picking right back up again on your normal healthy eating choices.

The key is moderation in dealing with eating foods that are of the “bad” choice column. Remember the 80/20 rule. If you are eating well the majority of the time, one indulgence here or there won’t make a difference, because remember, you will be eating this way for the rest of your life! Over the long term you will be healthier, and feel and look amazing.

Another big tip is to keep your metabolism high by making strength training a regular part of your routine as well. The higher your metabolism, the more calories you burn throughout the day.

So yes, you can eat whatever you want, as long as it is not whenever you want and it’s in moderation. It’s the key to long term success and happiness! For a more complete picture make sure you download the SOS Book!

What Are The Best Exercises?

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There are literally hundreds of different exercises you can do and incorporate into your regular exercise routine. Some are better then others, and some we see are ridiculous and useless. We want you to use your time wisely and efficiently in the gym. To get the most out of your workout routine you want to incorporate exercises that will build strength in functional everyday movements so that you will not only look better, but perform and feel better doing everyday tasks. Here are the exercises/movements we would recommend.

  1. Bent and Lift Movement. (Squats)
  2. Single Leg Movement. (Lunges or Split Squats)
  3. Horizontal Press. (Chest Press or Pushups)
  4. Vertical Press. (Overhead Press)
  5. Horizontal Pull. (Rows, One Arm Row, Bent Over Row)
  6. Vertical Pull. (Pullups, Pulldowns)
  7. Twisting. (Woodchops, Haybailers)

Try including exercises like these into your routine on a regular basis. For most of us, 2 to 3 sets of 8 to 12 repetitions will do. Just remember to use enough resistance to challenge yourself!

Exercises like these incorporate multiple joints, where muscle groups work together to move a load, just the same as in everyday life!

If you need any help incorporating exercises like these into your routine let us know, we are here to help!

MARIE HOCKLEY

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Marie was always active as a child and competed in synchronized swimming. During her training as a competitive swimmer she began weight lifting at 14 years old.

After competitive synchronized swimming, Marie began cycling and continued working out but that slowly started to change as she entered University and then again as she began teaching and became a Mom. She was now spending 3 hours a day commuting for work and just felt that she didn’t have the time to dedicate to a serious workout program.

Up until a little over a year ago Marie still exercised because she knew it was important, but wasn’t serious or consistent with it.

On her 49th birthday she received a dress as a gift from her sisters and also stepped on the scale that day and vowed to lose 50lbs by her 50th birthday.

One month later she was diagnosed with breast cancer.

“Cancer treatment causes some people to lose weight, and others to gain it. The steroids that you have to take during chemo and the hormone therapy that I’m currently on put me at a high risk for weight gain. This paired with the physical fatigue and pain that you endure during treatments makes it hard to stay active. Being overweight increases the risk of breast cancer reoccurrence. Fat cells make estrogen; extra fat cells mean more estrogen in the body and this can make hormone receptor positive breast cancer like mine develop and grow.”

Exercise and getting strong became a priority. She made the gym part of her routine just like brushing her teeth.

Marie also changed her diet, first cutting out processed foods, sugar, diary and red meat as recommended by her Naturopath and now has recently went to a vegan diet.

Marie says that the gym gave her a feeling of control back while what she was going through left her feeling out of control a lot of times.

On her 50th birthday she had reached her goal. She had the same dress that she received for her 49th birthday from her sisters altered to fit her new physique.

“If you had asked me a year ago if my body could look like this, I would have never guessed it. My body composition is amazing.”

Marie’s biggest goal now is to stay strong.

“I remember when you first had me do push-ups and I did 3 and it was really hard. Now I can do 3 sets of 20.”

Marie’s advice to others is to start wherever you have to. For her while going through treatments that was bands and 3lb weights. She also says to strive for consistency not perfection.

“You can’t always have a perfect workout but just get here. Anything is better than nothing. Excuses are poison.”

Marie also believes that the atmosphere and encouragement from other members at G&M was really important to her progress.

“Nobody ever made me feel uncomfortable and were always encouraging. I would not have been able to have the same results working out on my own at home.”

“Beating cancer is a lifelong commitment for me. I am so grateful that I’ve had the help from Matt at G&M Fitness, my Naturopath, and the support and encouragement from my family and friends.”

Warning! Don’t Let This Happen To You!

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Let’s face it. Summer is over whether we like it or not. Kids are back to school, teachers are back to work, summer vacations are over, and fall is coming fast. In regards to fitness, and why you should consider this a warning is that over the many, many years operating this club, we see the same trends each and every year. Here is the trend we see most during the fall season. It’s most people’s intent to start or re-start their regular exercise routine at the gym right after Labour Day.

1. “But it’s a Tuesday, I’ll get a bunch of things done this week and then start fresh on Monday.”

Monday comes and the work around the house is taking longer than expected, so…

2. “Let’s wait another week or so. I need it.”

Before you know it, it’s the beginning of October. Whoops!

3. “Hey, when’s Thanksgiving this year,” you ask yourself. “What the heck, no sense in starting back to the gym until after Thanksgiving because it will be all for nothing considering all that food I’m going to eat.”

Thanksgiving comes and goes and you regret every bite you took of that enormous meal.

4. “I feel like crap. Just as soon as I rake up all of these blasted leaves, I’ll get back to the gym.”

Finally, all of the leaves are taken care of, all of the outdoor furniture is stored away and we’re ready for winter.

5. “Sh*t, Christmas is four weeks away and I haven’t even thought about Christmas shopping! I’d better get started. I promise, I will get back to the gym first of the New Year.”

The New Year is pretty much the “do or die” for most, the “deadline.”

6. “My New Year’s Resolution is to get back to the gym!”………but it’s a Wednesday! I’ll start on Monday.”

This will happen if you let it. So don’t let it. Take control of your life and make the right decisions in regards to your health. We are waiting for you. My words of advice are these:

The best thing you could possibly do for yourself is start a regular exercise routine.

The second best thing you could possibly do for yourself is never stop.

Gino

4 Keys To Achieving Optimal Wellness in 2020

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If you are looking to become the best version of yourself this year, try implementing as many of these key principles into your daily and weekly routines as you can. Start with one of them, schedule it as part of your regular routine, get consistent with it and then add another. Don’t overwhelm yourself adding all of them at once and understand that adding even just one of these ideas into your regular routine will have a positive impact on your health and well being.

There are no magic potions here, but these are all simple ideas that most of us know we should be doing, it’s just a matter of doing them and doing them consistently.

Here we go:

  • Move More, Sit Less

It’s no secret that replacing sitting time with more movement time will have positive results to our health. Again, we just have to do it. Try to set a goal of sitting for less then 3 hours a day, and when you are sitting at work to get up at least once every hour to walk around and move to break up the sitting time.

You can also track your steps and try to hit a daily goal of 10,000 steps to ensure you are moving enough.

  • Get Regular Exercise

Try for 3-5 cardio sessions a week which can be any activity that maintains an elevated heart rate for at least 20 minutes. Walking, biking, the gym, skating. Pick something you enjoy.

Strength train 2-3 times per week. Keeping your muscles strong is one of the most important things you can do for long term health, independence and confidence. Make sure you are getting all major muscle groups.

Stretch daily if you can. Keeping good range of motion helps you move better and stay injury free.

  • Rest

The body adapts and recovers while you rest, not while you work so make sure you are getting enough rest. Try to get 7-8 hours of sleep each night, schedule regular rest days and even take a vacation once in a while to get away from the day to day stresses and focus on relaxing and resting.

  • Eat Well

Eat mostly minimally processed food, preferably real, whole foods. Eat lots of vegetables, get enough protein and limit your sugar intake. Make sure you control your portion sizes and eat regularly to maintain good energy levels throughout the day. (Eat Smart, Eat Often, Eat Small!)

That’s it. Start implementing these principles into your regular routine and reap the rewards in 2020!

Prioritize Your Workout Plan for Better Results

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Here’s some important information that will help you achieve your goals quicker if you are not already aware.

When I walk through the gym periodically, especially if I spend some time there, I notice pretty much everything. Usually, the things that I notice are the things I write about in these articles, and I do it to help, not to criticize.

One thing I’ve noticed over the years is that many members spend a substantial amount of time stretching and doing abdominal work on the mats. That’s all fine and good and extremely beneficial, but if your priority is weight loss, or fat loss is what I like to call it, then although stretching and abdominal work should be a part of your time spent in our gym, the priority should be strength training and cardio.

I feel that there are still a lot of people who believe that doing abdominal work will trim down their mid sections by reducing the fat that has accumulated there over the years. Nothing can be further from the truth. Spot reducing is impossible. The only way to reduce the amount of body fat you have is to get your body to use it for energy, or reduce your daily caloric intake, or better yet, a combination of both.

So having said that, if your priority is to lose body fat, then you should warm up quickly for no longer than five minutes. That’s all that is required if you put some effort into it. Break a sweat, yes a sweat, and get going on your strength training. Your strength training should last about 30 minutes or so which will leave you with at least 25 minutes of cardio to keep your entire workout at one hour. You can certainly choose to do longer cardio, there’s nothing wrong with that if you have the time, but we try to get members to do an effective routine in an hour, no more. There are many reasons for that, but can’t get into those reasons here.

This article is about prioritizing the components in your workout to better serve you, and that’s what personal training is all about. Even if you hire us to do a consultation and a program design, at least you will know that you are not wasting your time. Well worth the investment.

Now having said all that, priorities change. Hopefully, you follow our advice and lose the weight you want to lose, or at least most of it. Now it’s time to re-evaluate and change what is necessary to change in order to achieve your next goal which might be to get stronger, get more flexible, etc. Then and only then will the components in your workout change. \

Hope that helps,

Gino