Find Your Perfect Personal Trainer in Nanaimo: The Ultimate Listing Guide to Certified Fitness Professionals

Find Your Perfect Personal Trainer in Nanaimo: The Ultimate Listing Guide to Certified Fitness Professionals

by | Sep 12, 2016 | Fitness

Personal trainer, Nanaimo, fitness, exercise program, certifications, experience, personality, enthusiasm, appearance, cost, package offer, in home, gymIf you are new to working out, hiring a personal trainer can be a smart idea. Personal trainers are health and fitness professionals who can design safe and effective exercise programs tailored to your goals and fitness level. Whether you want to lose weight, build muscle, or improve your overall fitness, a personal trainer can help you achieve your desired results faster than working out on your own.

One of the benefits of working with a personal trainer is that they can ensure you perform exercises with correct form, which can help prevent injuries and maximize results. Additionally, they can provide motivation and accountability to help you stay on track and reach your fitness goals.

In Nanaimo, there are many personal trainers to choose from, so it’s important to consider several factors when selecting the right one for you. Some factors to consider include certifications, experience, personality, enthusiasm, appearance, cost, and package offers. You should also decide whether you prefer to work with a trainer at home, at the gym, or in a studio.

To help you make an informed decision, here is a list of personal trainers in Nanaimo:

  • Able Body Consulting, Germana specialized in functional training for people who are new to fitness want to improve their fitness or have a back injury disk or otherwise. She have been trained by Dr Stuart McGill back fit pro, who specializes in helping people w a totally damaged back. Her services are designed to support lifelong wellness through education, connecting clients with their ability to choose themselves as a life practice. I have 37 years of experience with a private studio.
  • Anytime Fitness – Anytime Fitness is a 24-hour gym in Nanaimo that offers personal training services. They have certified personal trainers who can design a personalized workout plan to help you reach your fitness goals.
  • Ballistic Strength Nanaimo, offer personal training and group class training facility located just 4 blocks from the Nanaimo Regional General Hospital.  The owner and head coach is Solomon Macys, a competitive weightlifter since 2012, founder of the Nanaimo Kettlebell Club  amateur bodybuilder, and former Provincial level wrestler.  Private 1-on-1 sessions are geared to the individual based on their goals, but the predominant modality taught at Ballistic Strength is kettlebell lifting.  Unlike traditional weightlifting, kettlebell sport is a cyclical power-endurance activity like rowing.  Other training tools include clubbells, medicine balls, battle ropes, sled, tire and sledgehammer, gymnastics rings, dumbbells and barbells.

  • Body by Wiseman

  • Body Tempo Health & Fitness

  • Choose2be – With over 10 years of experience in the fitness industry, Choose2be is a highly reputable personal training service that offers one-on-one sessions and group classes. They offer customized training programs, nutrition plans, and goal setting to help you achieve your fitness goals.
  • CJ Martial Arts and Fitness – Certified personal trainer for 14 years,  Cara Denney started her career doing rehab strength for icbc injurys and focuses on postual alignment and functional compound movments. Cara can travel to your home gym or create a routine in her bjj/kickboxing gym at 1722 bowen road. As a competitve kickboxer/ boxing fighter who loves mountain biking, snowboarding and skatboarding Cara loves to design sport specific routines. She is currently training for her first mma fight. With vast experience with all ages from beginners to experienced Cara Denney loves the variety of personal training. She offers Personal Training packages for general fitness, sport specific, training and ofcourse BJJ, kickboxing and selfdefense.
  • Equilibrium

  • Fit Core Health

  • Fitness World – Fitness World is a popular gym in Nanaimo that offers personal training services. They have a team of certified personal trainers who can help you with weight loss, strength training, and more.

  • Full on fitness – Personal Training, Small Group Training, Functional Fitness, Cardio Kick Boxing, Kettlebell and Sandbag training

  • Jump Start Outdoor Fitness – we provide the community with 10+ instructor lead group outdoor fitness classes each week throughout our beautiful locations in Nanaimo. Connect with nature and each other as you work out in a safe and controlled environment. 

  • Heart Consulting Germana

  • Kasey Scott

  • Loaded Movement Academy
  • Orange Theory
  • Poseidon Sculpting – Leila is one of the top bikini competitors in Canada, and with a decade of practical, hands-on bodybuilding experience, there will be no doubt about whether your trainer actually knows how to get you the body of your dreams in the most effective and enjoyable way. She offers one-on-one personal training in her private gym for both men and women
  • Prime Performance
  • Return to Form Kinesiology and Pilates – offers Kinesiology services which include ICBC kinesiology services (with direct billing); kinesiology services which assess the individual and the sessions are focused on the clients needs such as injury recovery and designing strength programs to help the individual meet their goals, Pilates 1:1 sessions, semi-private sessions and small group (mat) is offered as well as small group strength and conditioning classes.  Pilates equipment includes Core Align, reformer, tower, chair and small props.  Personal training is also available as we have a variety of equipment to meet the individual needs. 
  • Train Without Limit
  • Transition City Fitness Club is an online gym and project for social good based out of Nanaimo BC. – A team of wellness professionals alongside owner Dustin King work together to offer workshops, coaching, group classes, private lessons, online programs/competitions and events. The aim of the TCFC is to build community and bring people together for wellness related activities while helping individuals uncover a passion for fitness.
  • Wildehood Heath

  • Woodgrove Pines Clinic

When choosing a personal trainer, it’s important to consider factors such as certifications, experience, personality, enthusiasm, appearance, cost, and package offers. Research the different personal trainers in Nanaimo and schedule consultations to find the one that is the best fit for you and your fitness goals. Choosing the right personal trainer can make all the difference in achieving your fitness goals. Consider these factors when selecting the right trainer for you, and be sure to schedule a consultation to ensure they are the right fit.

Boost Your Metabolism: The Importance of Muscle Mass and Strength Training for Weight Management

Boost Your Metabolism: The Importance of Muscle Mass and Strength Training for Weight Management

by | Sep 8, 2016 | Fitness

Metabolism, muscle mass, basal metabolic rate​Metabolism is a critical process that occurs in our bodies, responsible for converting the food we consume into energy. Even when we are at rest, our body requires energy to carry out basic functions such as breathing, growing, repairing, digesting, and circulating blood. This energy requirement is known as the basal metabolic rate, or metabolism. Several factors play a role in determining our metabolism, including body size and composition, gender, and age.

Factors that Determine Metabolism

Body Size and Composition The larger our bodies, the more calories we burn. This is because our organs require more energy to function, and we have a larger surface area from which to lose heat. Additionally, muscle tissue requires more energy to maintain than fat tissue. Therefore, the more muscle mass we have, the higher our metabolic rate.

Gender Men usually have more muscle and less body fat than women, so they burn more calories even when they are at rest.

Age As we age, our muscle mass decreases, and our metabolism slows down. This is partly because we tend to be less physically active as we get older, and our bodies lose muscle mass over time. This decrease in muscle mass means that our bodies require fewer calories to carry out basic functions, leading to a decrease in metabolic rate.

How Muscle Mass Affects Metabolism

Metabolism, muscle mass, basal metabolic rateOne key factor in our metabolism is muscle mass. The more muscle mass we have, the more calories we burn, even when we’re not physically active. Unfortunately, there are many misconceptions about weight training, and some people are hesitant to build muscle mass because they believe it will make them bulky. However, gaining lean muscle mass is not easy, especially for women. It requires a significant amount of training and a high protein diet.

Metabolism, muscle mass, basal metabolic rateMaintaining and building muscle mass can have numerous benefits beyond boosting metabolism. For example, it can improve bone density, reduce the risk of injury, and enhance overall physical performance. It’s essential to take action to maintain muscle mass, as the average person loses approximately one-half pound of muscle per year after the age of twenty.

Strength Training for Metabolism Boost

While there are factors that we can’t control when it comes to our metabolism, such as genetics and age, we can take steps to increase muscle mass through strength training. By doing so, we can help our bodies burn more calories and improve our overall health and fitness.

Strength training involves using resistance to build strength, endurance, and muscle mass. Examples of strength training exercises include weight lifting, bodyweight exercises, resistance bands, and kettlebells. When done correctly, strength training can help increase muscle mass and improve our metabolism, leading to increased energy levels and better overall health.

If you’re unsure how to get started on your strength training journey, consider contacting a personal trainer or joining a group fitness class that focuses on strength building rather than cardio. Personal trainers can help create a personalized workout plan that meets your specific needs and goals, while group fitness classes provide the added motivation and support of exercising with others.

In conclusion, metabolism is a critical process that occurs in our bodies, responsible for converting the food we consume into energy. Several factors play a role in determining our metabolism, including body size and composition, gender, and age. Muscle mass is a key factor in our metabolism, and maintaining and building muscle mass can have numerous benefits beyond boosting metabolism. Strength training is an effective way to increase muscle mass, improve our metabolism, and improve our overall health and fitness. If you’re looking to improve your metabolism and overall health, consider incorporating strength training into your exercise routine.

 
 
 
Reasons Why You Should Incorporate Strength Training Into Your Workout Routine

Reasons Why You Should Incorporate Strength Training Into Your Workout Routine

by | Sep 5, 2016 | Fitness

Benefits of Strength Training, weight training, bodyweight exercises, HIIT, increase metabolism, improve health, manage chronic conditions, stronger immune system, appearance, control blood sugar, decrease diabetes risk, decrease blood pressure, physical performance, decrease injury risk, longer life, more energy, stronger bones, improve posture, elevate mood, reduce stress, better sleep.Strength training is an essential component of any fitness routine. Incorporating activities like weightlifting, bodyweight exercises, and High-Intensity Interval Training (HIIT) can have numerous benefits for your physical and mental health. Here are ten reasons why you should consider adding strength training to your workout schedule.

  1. Increases Your Metabolism

The more muscle you have, the more calories you burn, even when you’re at rest. So, by incorporating strength training into your fitness routine, you can increase your metabolism and burn more calories throughout the day.

  1. Improves Your Health

Strength training can help you manage symptoms of chronic conditions like rheumatoid arthritis, back pain, diabetes, and obesity, allowing you to live a more independent lifestyle as you age. By improving your overall health, you can enjoy a higher quality of life and potentially avoid long-term health complications.

  1. Boosts Your Immune System

Strength training increases the production of macrophages, the cells that attack bacteria, and helps you heal faster. Consistent exercise can also improve your immune system in the long term, helping you stay healthy and avoid illnesses.

  1. Improves Your Appearance

By increasing your muscle mass, you can look lean and toned, and fit into your clothes better. Even if you have a thin frame, strength training can help you create beautiful curves and achieve the body shape you desire.

  1. Controls Blood Sugar and Decreases the Risk of Diabetes

Strength training helps maintain a healthy weight, preventing long-term disease and decreasing the risk of diabetes. Aging people often experience a rise in their blood sugar because of the loss of muscle mass, but strength training can help prevent this.

  1. Decreases Your Resting Blood Pressure

Strength training makes your heart stronger, so it can pump more blood with less effort. As a result, your resting blood pressure may decrease, lowering your risk of heart disease and stroke.

  1. Improves Physical Performance

After a few weeks of consistent strength training, you’ll start seeing gains in strength and physical performance. As your nervous system adjusts to your new routine, you’ll become more comfortable with the exercises and start to notice improvements.

  1. Decreases the Risk of Injury

When your body is stronger, more mobile, and flexible, your risk of injury decreases. Weight-bearing exercises can help strengthen not only your muscles but also your tendons and ligaments, making you less prone to injury.

  1. Increases Your Lifespan

A study from Tufts University found that muscle mass was the top biomarker for longevity, even more than blood pressure or cholesterol. So, the more muscles you have, the better your chances of living a longer, healthier life.

  1. Provides More Energy

When you’re stronger, you can handle more, both physically and mentally. You’ll be better equipped to deal with life’s stresses and challenges, allowing you to feel more energized and focused throughout the day.

  1. Strengthens Your Bones

Resistance training can also strengthen your bones, reducing your risk of osteoporosis and fractures.

  1. Improves Your Posture

Strength training can help improve your posture by strengthening your back, shoulders, and core muscles. This, in turn, can reduce the risk of developing chronic pain and injuries.

  1. Elevates Your Mood and Reduces Harmful Stress

When you work out, your body releases natural painkillers and opiates, elevating your mood and reducing harmful stress. This can have numerous mental health benefits, including reduced anxiety and depression symptoms.

  1. Helps You Sleep Better

Regular exercise, including strength training, can help you sleep better at night. This, in turn, can have a positive impact on your mood, energy levels, and overall health.

In conclusion, strength training is an essential component of any fitness routine,

 
Reach Your Fitness Goals with Personalized Testing and Progress Tracking in Nanaimo

Reach Your Fitness Goals with Personalized Testing and Progress Tracking in Nanaimo

by | Aug 25, 2016 | Fitness, Online Program

Fitness Test and Progress Tracking

Fit test, progress tracking, online program, fitness test, body measurement, physical performanceAre you ready to start your fitness journey but unsure of where to begin? A fitness test can help you measure your initial performance and progress. By performing a fitness test, you can identify your strengths and weaknesses and have concrete results to measure your progress over time.

The first step in our 8-week online program is to perform a fitness test. You may be wondering why it’s important to perform a fitness test. The answer is simple: to monitor your progress. Sometimes, our primary goal may be weight loss, but we may experience an improvement in balance, strength, endurance, or energy. By recording our initial performance and tracking our progress over time, we can have tangible results of our progress with the program.

Additionally, a fitness test can help us identify areas of focus. It can highlight areas where we need to add more attention and effort to achieve our goals. You will perform this fitness test three times during the 8-week program – on the first day, halfway through the program, and at the end.

Tracking Your Fitness Journey Progress

Fit test, progress tracking, online program, fitness test, body measurement, physical performanceThe first step is to document your current physical state. Take a picture of yourself from the front, side, and back, while holding yourself naturally. Then, take measurements of your chest, waist, hips, thighs, calves, and biceps. If you’re unsure of where to take these measurements, watch our video to learn the proper techniques. Weigh yourself and record the date and time of the measurement. We recommend weighing yourself in the morning, preferably naked. If you have access to a tool to measure your body fat percentage, record that as well.

Exercises to Monitor Workout Progress

Now that you have documented your physical state, it’s time to start the physical component of the fitness test. Below are the exercises that you’ll need to perform. Watch our tutorial video to learn how to perform each movement safely.

  1. Wall Sit – Position your back against a wall and lower your body until your thighs are parallel to the ground. Your feet should be hip-width apart, and your knees should be aligned with your toes. Relax into the position, with your arms resting on either side of your body, and breathe normally. Try to hold this position for at least one minute, and up to a maximum of four minutes.
  2. Squat or Jump Squat – Place a chair behind you and lower your body until your butt touches the chair. This will help you maintain consistent depth with each repetition. Jump up to your maximum height for one minute. Be sure to stretch your quadriceps after the exercise.
  3. Plank – Take a picture of yourself in the plank position to assess your back alignment and form. Aim for a straight back and hold the position for as long as you can, up to a maximum of one minute. You can perform this exercise on your forearms, with straight arms, or kneeling on the floor if necessary.
  4. Lunge – Start by dropping one knee back to reach the floor, ensuring that you have three 90-degree angles at the front knee, front thigh & back thigh, and back knee. Place your feet hip-width apart, and imagine standing on a railroad track to improve balance while lunging. Count how many times you can come up and down in a minute, while touching your back knee to the ground (if possible). Keep the front knee slightly bent throughout the exercise.
  5. Hollow Body Position – Lie on your back and lift your legs straight up above your hips. Keep your lower back on the ground, and lift your head to look at your belly. You can support your head with your hand or keep your arms straight along your sides. Start lowering your legs and stop before your lower back arches.

Once you finish the test, make sure you keep your results somewhere safe, where you can use them again on week 4 and week 8 to monitor your progress. Then start reading Goal Setting. If you have any questions, just let me know. Have fun!

Goal Setting: Why is it So Important for Your Health and Fitness Journey?

Goal Setting: Why is it So Important for Your Health and Fitness Journey?

by | Aug 22, 2016 | Fitness

Goal setting, smart goals, action plan, specific, measurable, action oriented, realistic, timesWhen it comes to achieving your health and fitness goals, goal setting is essential. Goals provide direction and purpose to your fitness journey, making it easier to track your progress and stay motivated. In fact, goal setting can be the difference between a successful fitness journey and an unsuccessful one. In this article, we’ll discuss why goal setting is so important and how to set effective goals using the SMART goal-setting framework.

The Importance of Goal Setting

Setting goals helps to provide direction and focus. Without goals, it’s easy to lose sight of what you’re trying to achieve and become discouraged. Goals help to keep you motivated, as they give you something to work towards. They also provide a way to track progress, which can be incredibly rewarding and keep you on track.

In addition to these benefits, goal setting can also help to boost self-confidence. When you set a goal and achieve it, you feel a sense of accomplishment and pride. This can help to build confidence and self-esteem, which can have a positive impact on your overall well-being.

How to Set Effective Goals Using the SMART Framework

The SMART framework is a popular goal-setting tool that helps to ensure goals are specific, measurable, action-oriented, realistic, and timed. Let’s break down each of these components and how they can be applied to your health and fitness goals.

S is for “specific”

Your goals should be specific and well-defined. Instead of setting a vague goal like “I want to lose weight,” try setting a specific goal like “I want to lose 15 pounds in the next three months.” This provides a clear target to work towards.

M is for “measurable”

Your goals should also be measurable. This means that you should be able to track progress and know when you’ve achieved your goal. For example, if your goal is to run a 5k, you can measure your progress by tracking your time and distance.

A is for “action-oriented”

Your goals should be action-oriented, meaning that they should outline specific steps you need to take to achieve them. For example, if your goal is to be able to run a 5k, you might break it down into smaller goals like running for 30 seconds, then walking for 90 seconds, and gradually increasing your running time.

R is for “realistic”

Your goals should be realistic and achievable. It’s important to set challenging goals, but they should still be attainable. Setting unrealistic goals can lead to frustration and discouragement.

T is for “timed”

Finally, your goals should be timed. This means that you should set a deadline for achieving your goal. Setting deadlines helps to create a sense of urgency and keeps you motivated.

Goal Setting Worksheet

Goal setting, smart goals, action plan, specific, measurable, action oriented, realistic, timesTo help you set effective goals, use the following worksheet:

  1. Which days of the week can I realistically work out and exercise?
  2. How much time can I commit to exercise each time?
  3. What barriers stop me from exercising? Be honest! For example: time, money, support, pain, discomfort, mental barriers, judgment, travel…
  4. List some strategies you could implement to help you remove your barriers. For example: having a personal trainer, having the support of your partner, finding a way to exercise that you enjoy…
  5. Set short-term goals (1-3 months), medium-term goals (3-6 months), and long-term goals (6 months to a year).
  6. What are the steps I need to take to achieve my goal?
  7. What reward could I have to celebrate reaching my short-term goal, medium-term goal, and long-term goal?
  8. What will I gain by reaching my goal, and how will I feel?

​Different Workout Goal Ideas

  • lower my body fat
  • get stronger
  • run a marathon
  • master a skill (gymnastic, lifting weight, boxing, kayaking…)
  • make fitness part of my lifestyle
  • compete for an event
  • be part of a group
  • drink more water
  • be injury free and pain free
  • increase my mobility and flexibility
  • improve my form and technique
Strong is the New Skinny: The Benefits of Building Muscle for Health and Fitness

Strong is the New Skinny: The Benefits of Building Muscle for Health and Fitness

by | Aug 11, 2016 | Fitness

Body Composition 101: Why You Should Focus on Muscle, Not Fat

Muscle, fat, body composition, fat caliperMuscle versus fat is a common topic in the health and fitness world, and for good reason. Many people want to look and feel their best, but there is often confusion surrounding the difference between muscle and fat. In this article, we will clarify the differences between muscle and fat and discuss why it is important to focus on body composition rather than weight. We will also explore different methods for measuring body fat and offer tips for tracking progress on your fitness journey.

When it comes to weight loss, many people focus solely on the number on the scale. However, this can be misleading because muscle and fat have different densities. Contrary to popular belief, one pound of muscle and one pound of fat weigh the same. The difference is that muscle takes up less space than fat. This means that two people who weigh the same can have vastly different body compositions.

Body composition refers to the ratio of muscle to fat in the body. Having a high percentage of muscle and a low percentage of fat is associated with numerous health benefits, including increased strength, improved metabolism, and reduced risk of chronic disease. On the other hand, having a high percentage of fat and a low percentage of muscle is associated with an increased risk of obesity-related health problems.

So, how do you measure your body fat percentage? There are several methods, ranging from highly accurate but expensive to less accurate but more accessible. One of the most accurate methods is body submersion, also known as hydrostatic weighing, which involves weighing a person underwater. This method is not practical for most people, however.

Muscle, fat, body composition, fat caliperAnother common method is to use a skinfold caliper, which measures the thickness of the skin and subcutaneous fat at various locations on the body. This method is widely used by personal trainers and is relatively inexpensive. However, it does require some training to ensure accurate measurements.

Bioelectrical impedance analysis (BIA) is another method for measuring body fat percentage. This involves passing a small electrical current through the body and measuring the resistance. BIA is non-invasive and can be done at home using a scale or handheld device. However, its accuracy can be affected by factors such as hydration levels and body composition.

Regardless of the method you choose, it is important to use the same method consistently to track progress over time. This will allow you to see changes in body composition and adjust your fitness routine as needed.

When it comes to fitness goals, it is important to focus on body composition rather than weight. This means aiming to increase muscle mass and decrease body fat, rather than simply trying to lose weight. Strength training is an effective way to build muscle and increase metabolism, which can help with fat loss. Cardiovascular exercise is also important for overall health and can help with weight loss, but should not be the sole focus of your fitness routine.

In conclusion, muscle versus fat is an important topic to understand when it comes to health and fitness. By focusing on body composition rather than weight, you can improve your overall health and reduce your risk of chronic disease. There are several methods for measuring body fat percentage, and it is important to use the same method consistently to track progress over time. Remember, fitness is a journey, and progress takes time and dedication.