Hi everyone. Hope you're doing great.

Getting ready for Christmas? 

Did you know it's not uncommon for people to gain 10 pounds over the holidays? With all the parties and eating and alcohol it's not surprising.

Well I'd like to help you get through December with as little damage as possible.
I am offering small group training packages of 10 sessions for only $200 +HST.
Training times are between 12:30 and 3 Monday to Friday.

If you are interested just email me at:

titaniumfitness@telus.net

Happy Holidays,

Dan


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Today I want to share with you an article by fellow Canadian, Brad Pilon. It's 5 tips you can use to help lose weight. I hope you enjoy it.  Please leave a comment.
Dan


By Brad Pilon, MS
www.eatstopeat.com


Losing weight sounds simple but it can get confusing if you don’t know where to start. This is the top 5 most important things you can do to lose weight and keep it off.

  1. Eat Less – This one sounds obvious but it can’t be stressed enough. The only way to lose weight is burn more calories than you consume. One easy way of doing this is eating less. As a matter of fact the only way any of the popular diets cause weight loss is because you end up eating less while you follow them. It doesn’t matter if the diet is low carb, high protein or low fat. As long as you are eating less calories than your basal requirement you will lose weight. The easiest and most effective calorie reducing system I have come across is Eat Stop Eat by Brad Pilon.
  2. Do High Intensity Exercise – High intensity whole body circuit training will ensure that you are burning lots of calories and working all the muscles in your body. This works better than traditional ‘cardio’ workouts for 2 reasons. First high intensity circuits burn more calories than ‘cardio’ can. Two, they build and tone muscle which keeps your metabolism up.
  3. Get A Weight Loss Team – Social Support is the most important factor to realizing your weight loss goals. Get as many of your close friends and family on your side as possible. The more people that are pulling for your success the better. Make sure you always have at least two or three people to call that will help keep you on track when you feel like skipping a workout or cheating on your nutrition plan.
  4. Eat more Fruits And Vegetables – This seems a bit simple but its one of the most effective things you can do to lose weight. Fruits and veggies take up lots of space in your stomach and fill you up without adding too many calories. They will also take the place of some high sugar and high fat foods you may have eaten instead.
  5. Set Short Term Goals – Short term goal setting is often overlooked and is a powerful tool to realizing your eventual long term weight loss goal. Set multiple and attainable short term goals, and the shorter the better. At the start set goals for each day, morning evening and night. Set short term goals for finishing each one of your workouts, as well as for eating your fruits and vegetables. Set them each day, and mark it down each time you achieve one. As you build up your list of goals you have accomplished you will build up confidence and momentum towards your overall long term weight loss goal. Keep the list somewhere safe and keep marking down each goal as you achieve it. After a few weeks you should have a nice looking list of accomplishments to be proud of. Remember, every little bit counts. 
Put these 5 strategies into effect and you will be well on your way to achieving your weight loss goals in record time.

****
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love. For more information on Eat Stop Eat, visit www.eatstopeat.com

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Today was the first day at our new location, Evolution Martial Arts, in West Vancouver. 

What a breath of fresh air.  It's big and open and clean.  Huge windows provide lots of natural lighting. Tons of free weights and truly functional equipment like kettlebells, tires, gymnastics rings and parallettes. It's not cluttered with useless machines. Don't get me wrong, I enjoyed the 6 years at our last location, but this place is amazing.

Our first 6am bootcamp this morning was great.  A big welcome to newcamper Janet. She rocked the workout. 

We swung the sledgehammer, slammed the ropes, threw some medicine balls, did some squats, pushups, lunges and sit-ups. We topped that off with the 2 best posture improving cardio exercises, rowing and skipping, and had a truly effective workout!

If you are new to this website, and are interested in our boot camp, just follow this link to our bootcamp page ->West Vancouver BootCamp <-

That's all for today.
Cheers!
Dan
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This video makes me laugh. 

Now, this video is funny but even funnier is the fact that some trainers do these same exercises.  Don't get me wrong...I think balance training is important and incorporating it into your program is great.  The thing is, if you can do the same thing at home on a toy, why would you pay $60+ to do this for an hour at the gym?

Maybe spending time on things that make a bigger difference, like calisthenics and weight training, would be a better use of your time...and money.

That's all for today,

Dan Webster


Dan is a boot camp instructor and personal trainer in West Vancouver, BC.  He specializes in small group training and bootcamps. His knowledge and use of kettlebells and other unique exercise tools and techniques makes him one of the busiest personal trainers on the north shore.

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Ropes are some of my favorite pieces of exercise equipment.

At my boot camp in West Vancouver, I have a 40 foot piece of 1.5 inch and a 50 foot piece of 2 inch manilla rope.

As a personal trainer, I am always looking for new, unique and, most of all, effective tools for training my clients (not just the latest balance toy!).

The ropes can be used for a full body workout and are especially effective for interval training and circuit training.  They can also be used for an intense cardio exercise without using the legs.  How many times have you or someone you know had a lower body injury and had a hard time getting a good high intensity cardio workout in.  With ropes you can.  I personally have a client with rhumetoid arthritis, and therefore very sore knees, who loves using the ropes.

If you're interested in trying out some rope training, why not come check out my bootcamp in West Vancouver? Email me at titaniumfitness@telus.net to set up a free session.

That's all for today,

Dan Webster
Titanium Fitness Bootcamps and Personal Training
West Vancouver

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