Gym Review: Total FX Fitness, Hamilton

Total FX Fitness is a small fitness facility located on the east mountain in Hamilton. This gym offers a community environment to its members. Sessions are group classes or individual training with a personal trainer.  Members are supportive of each other and the overall feeling is warm and inviting.  Trainers tailor the workouts to suit each individual need and preference; even during group sessions. Let the trainer know in advance if you have limitations such as arthritis or other issues. This allows the trainer the opportunity to provide you with exercises that suit your capabilities yet still provide you with improved fitness. Call or email ahead to arrange a trial session and consultation.

Facilities

The gym is located in a strip mall on Stonechurch Road in Hamilton. The store front is modest yet inside the gym is bright and well equipped with free weights, mats and rowing machines.  The gym is simple an unadorned but provides a safe and suitable environment for the killer workouts that the trainers provide to members.  There are no shower or change room facilities at this gym.

Staff

The staff are very friendly and welcoming. They are knowledgeable in the programs and offer several options to new clients.

Change rooms

There are no shower or change rooms. There is a washroom for member use.
  

Classes

Total FX Fitness offers a variety of classes to suit every fitness level from cardio to weights to target specific and kickboxing. The trainers will gladly help you to select a session that is most suitable to your tastes.  Every class is open to every level; trainers tailor the exercises to meet the needs of beginners and advanced fitness members so that everyone gains from the session. This gym also offers classes for youth ages 8 to 14. Memberships are flexible and can be purchased as two or three month commitment or full year membership. Check with staff for full details and pricing. 

Personal Trainers

Personal training sessions are also available and need to be booked in advance.  Check with reception for details.

Hours & Parking

This location is open:

Mon - Friday:  6am - 9pm Saturday:       9am - 6pm Sunday:         closed

Parking is available at the front and behind the building.

Overall Total FX Fitness' goal is to provide members with an alternative to the larger gyms by offering training that is tailored to your personal needs and schedule. They offer a unique class sign-up system online in addition to on-going motivation and encouragement to members. 

Gym Review: All Canadian Fitness

 

All Canadian Fitness was established in 1993 in Hamilton. They are located in a strip plaza on Dundurn street. They specialize in providing fitness solutions to people who are frustrated and unsatisfied with their current fitness routine and not achieving the results they want. They help clients achieve their goals by working closely with them, providing a consultation at the start and checking on their progress during and throughout their membership. Training is provided one on one or in small group classes. There is no yearly membership. Members pay for sessions ahead of time individually or in blocks. Members are encouraged to call ahead to book a spot in a group session. Personal training sessions must be pre-booked. 

Facilities

The gym is located in the downtown west end of Hamilton on Dundurn Street. There is limited parking in the back with street parking also available. The entrance is tricky to find and is on the far left side of the building along a narrow laneway. The gym area is small and brightly coloured. Trainers utilize a variety of equipment from elipticals and free weights to exercise balls and TRX trainers. They also offer physiotherapy sessions.

Staff

The owner of All Canadian Fitness is Ernie Schramayr. His enthusiam and energy is contagious and he is clearly the driving force behind this gym. Ernie welcomes every single person who enters the gym. The staff are very knowledgeable in health and fitness. Consultations are thorough and include discussion of nutrition and lifestyle habits which are key to establishing a sucessful fitness regimen. The staff at All Canadian Fitness are one of its strongest assets along with the carefully detailed and highly personalized programing at the gym. 

Change rooms

There are no showers. There is a small change room. There is a washroom for member use.

Classes

Classes are run in small groups of 4 - 8 participants and start at 5:30am weekdays.  Each session is different and utilizes the wide variety of equipment available at All Canadian Fitness. Specialized classes include kettlebells, TRX suspension training, boxing and battling ropes.

Personal Trainers

All trainers are Can-Fit Pro certified at All Canadian Fitness.  Sessions must be booked in advance with the trainer of your choice.

Hours & Parking

This location is open:

Monday - Thursday:  5:30am - 9pm Friday:                     5:30am - 7pm Saturday:                 8am - 1pm Sunday:                   closed

Parking is available behind the building and on the street.

Overall, All Canadian Fitness offers a small gym with huge enthusiasm and energy. All Canadian Fitness is active in the community and provides some unique opportunities to their trainers and members to give back to the community through charity events during the year. If you are serious about your fitness goals and seeking a small gym with overwhelming energy, this is probably a good fit for you.  

Gym Review: 5 Star Fitness, Hamilton

 5 Star Fitness is located on the east mountain in Hamilton just across the street from Total FX Fitness. The building was previously home to the Hamilton Roller Gardens.  Upon arrival, guests and members are greeted with a warm and classy reception area complete with a water fountain feature, a waiting area with comfortable couches and a juice bar.   The gym offers the look and feel of a larger gym combined with the community aspect of a small organization. Cleanliness is a top priority at 5 Star Fitness, and I have not been in a gym that is cleaner than this gym.

Facilities

Located on Stonechurch Road in Hamilton the building provides a large parking area for members. The reception, change rooms and gym are bright and welcoming. The main gym has a wide variety of resistance machines, free weights area and cardio area. There is also a dance studio/group class area. My favourite part of this gym is the boxing studio which is the largest and cleanest I have seen in Hamilton. They also provide physiotheraphy services and child care on site.

Staff

Reception staff are friendly and personable. They provide member services in a variety of aspects including the main desk, equipment shop and the juice bar.  

Change rooms

Change rooms are large and very clean. Showers are very large and well maintained. There is also a sauna available in the womens change room. Plenty of mirrors are available as well as plug ins for hair dryers.

Classes

5 Star Fitness offers a wide variety of group classes ranging from Pilates and Yoga to cardio, boot camp and MMA boxing.  There are even martial arts classes for  youth aged 4 to 12. 5 Star Fitness also offers some very unique programming such as Zumba Fitness and a Golf Training program.

Personal Trainers

5 Star Fitness offers an impressive line-up of personal trainers from a wide variety of fitness backgrounds.   Sessions need to be booked in advance. Check with reception for details.

Hours & Parking

This location is open 24 hours from Monday at 5am to Friday at 11pm:

Saturday:       7am - 8pm Sunday:         7am - 6pm

Parking is available at the side of the building.

Overall, 5 Star Fitness provides its members with a classy environment to pursue their fitness goals. They offer a wide variety of programs to suit just about anyone. This fall, they are planning on opening a second location in Stoney Creek. 

New Gym Reviews

So I've been babbling on a lot lately about exercise and health in general. I've reported to you my own personal findings about what exercises and methods work best for me. I've done some research on the methodology of fitness and found some tips and ideas on healthy nutrition. Now, I'd like to return to reviewing some of the incredible fitness facilities available in the Hamilton Ontario area. I will be posting reviews of fitness clubs over the next few months.

Again I want to reiterate my purpose; that is to give you the reader a blog that informs, educates and with some luck inspires you to get up and start moving on your own path to personal health and fitness. My gym reviews will never be scathing or negative. The purpose is to provide you with first hand information and observations so that you can check out these businesses for yourself to see which ones will be a good fit for what you want to achieve.

So, what do you want to achieve?

That's your first step. Write down a few measurable and achievable goals. Obviously, if you have never adopted a regular exercise routine before, you will not expect to run a 10k race in the next 6 months. Keep in mind that goals which focus on weight loss tend to be short-lived and disappointing.

Weight loss is an inaccurate measure of fitness. As you become more fit, you lose fat and gain muscle. Muscle weighs more that fat, so gauging your "success" solely on what the scale tells you is false.  

Focus on simple things, like losing 2 inches from your waist at the end of 6 months. Or being able to walk up the stairs in your home without being out of breath. Or being able to kick or throw a ball with your kids without straining your back/knees/arms etc.

Next; examine your personality and current lifestyle. Do you have a regular work and personal schedule? Or is your schedule harried and unpredictable? Are you a self-starter? Are you determined and thrive on inner motivation? Or, do you need someone to kick you in the butt to get you moving?

Do you like to work on your own? Or do you need the support of a group setting to achieve your daily goals?  Are you a social animal? Or do you prefer to be solitary?

Your personality and current lifestyle will determine the type of fitness facility that will best meet your needs. In Hamilton, there are fitness clubs that offer solutions for every personality type and lifestyle. 

Basically there are four types of fitness clubs:

        1.  Large Mainstream gyms:

• These gyms offer a wide variety of services. The facilities are large and often there are more than one location. Services include complete range of equipment from free weights and resistance machines to treadmills, ellipticals and stationary bikes.  These gyms also have expansive change room facilities which include lockers, showers and saunas. Many of these gyms also provide personal trainers, group classes, physiotherapy sessions and some offer spa services and other specialty training such as boxing or yoga. 
• Members of large gyms are varied. Some members are the independent self-motivated type who are able to integrate their gym routine into their daily lifestyle. These members tend to visit the gym a minimum of 4 days per week and tend to visit at the same time of day every day.
• Members who need to be motivated and prefer a social component to their workouts; combine the additional features of personal trainers and group classes with their own individual workouts. Often these members visit the gym 3 or less days per week.

        2.  Small gyms that offer Big Gym services:

• These gyms offer much the same services as the larger gyms. The difference is that the small gyms provide more of a community atmosphere. Membership is smaller and members tend to know one another and socialize more in this smaller setting.  If you want a variety of services but in a cozier setting, these types of gyms would be appealing for you. Each gym has its own culture. You will need to visit the gym and try out a membership to determine if the culture fits your style.

        3.  Personal training Gyms:

• You will find these little gems in the most auspicious places. Many are nestled into strip malls and residential plazas. For the uninitiated, these small gyms offer personalized services that the larger gyms cannot provide. This makes them the ideal place for members who need the encouragement and support of a personal trainer.  Overall, they tend to be slightly more expensive than the larger gyms. However, what you receive in return is personal attention and the opportunity to really achieve those goals you set for yourself. Again, these gyms each have their own flavour or culture. Therefore; you will need to visit the gym yourself and try out a session to see if you "fit".   

        4.  Personal Trainers:

• You can also find personal trainers who will come into your home and work with you. Although I will not be reviewing these businesses; it is something to consider if you are desperately shy and need someone to cheer you on every step of the way towards your fitness goals.

As mentioned, only you can determine what type of fitness facility will suit you best. The best way to decide is try them out. Pick at least one gym from each category; Large Mainstream, Small Big Gym, Personal Training gym or a Personal Trainer and try them out for a day/session or two before signing any contract or giving your credit card information.  When you are successful at finding the right fit for your fitness needs; your own personal fitness goals will become more achievable.  And, you will also find that including daily fitness to your lifestyle will become a habit worth keeping.

until next time...don't sweat the small stuff!

Today's Workout: Update April 2012

As you know, I've been following a nutrition plan for the past two weeks along with personal training sessions AND I have my own workout routine that I go through in between my PT sessions. Right now, I go to the gym at least 6 times per week for at least 1 hour each visit. This gives me 6 hours of vigorous to moderate physical exercise each week.

I'm still using the schedule I set out for myself and listed in a previous post:

My exercise schedule is:

Monday: 1hr personal training session

Tuesdays: 1hr cardio

Wednesday: 1hr personal training session

Thursdays: 1hr cardio

Friday: 1hr boxing

Saturday: 1hr cardio/weights

Sunday: 1hr cardio/weights

This week I did change it up a wee bit. Tuesday and Thursday I added some weight training and a few strength training exercise that my PT had shown to me. Today I did NOT go to boxing. I was actually more in the mood for a good cardio session, so I spent 40 mins on the treadmill. According to the readouts on these machines, my ideal target heart rate for a cardio workout is 140. I have previously been able to read that target using a level 3 elevation and a 3.8 speed. Unfortunately that formula no longer works for me!!! Now I have to set the treadmill at level 4 elevation and 4.2-4.4 speed in order to reach my target heart rate of 140.  Thing is; already I can see myself getting used to this increase and eventually will have to increase it again. The biggest problem will be that due to my knees not being able to handle me running on them for any extended period; I don't know how fast I can walk nor at what elevation I can handle before my knees start to complain.  BUT, I'm not there yet, so I should not worry about something that hasn't happened yet. We shall cross that trainer when we get to it. *groan*

Looking at my calendar now, I have 6 weeks left before my self-imposed deadline arrives for my Belly Fat Challenge. Honestly, I think I'm doing fairly well. No, I'm not ready to take another picture to post here. The first one was hard enough for me to find the courage to post it, lol.  I'd like to give myself at least one more week, then post a picture to show you the progress I've made.

If you've been following me, you will have noted by now that losing body fat; whether it be belly, butt, arms or legs, is a very long and challenging process to undertake. It takes REAL work to change your health. Ever watch that TV show; The biggest loser?  Have you ever noticed how much those people sweat?  How hard they work?? The diet they eat???  It takes alot of commitment, determination and a "never give up" attitude to reach the goal to being health. Not only that; it requires commitment, determination and a "never give up" attitude to STAY HEALTHY.  If you learn nothing else from eating healthy and adopting a regular exercise routine; learn that its not a temporary act. To stay healthy you have to keep up the new way of eating and the exercise routine. Essentially, you change your lifestyle.  Sounds scary??  Too hard???  I thought so too. But once you adopt a new routine and way of eating, it becomes a part of your regular everyday life. I don't even think about it as something separate from the rest of my daily routine. Its like brushing my hair or getting dressed. Its just normal now.   

until next time...don't sweat the small stuff

My New Gym: Revealed

I promised you that I would reveal the name of the gym that I joined recently. I promised I would reveal the name by the end of this month. So far, I've been keeping my promises, and I intend to continue to do so in the name of fitness.

BUT before I name names first I should explain some of my findings during my journey to finding my new gym.

As you know, I investigated several local gyms over the past two months. These included past versions of Premier Fitness, GoodLife Fitness, Phoenix Fitness in Stoney Creek and Phoenix Fitness in Ancaster, Century Fitness Upper James and Century Fitness Upper Wentworth. I did not visit Curves for Women. I start my investigations by checking out the company online and Curves did not appeal to what I was looking for in a gym. Not to say that they likely do appeal to some women who are looking for a gym.

Overall, I found most of the gyms offered pretty much the same sort of programs and equipment. All of them had the standard gym equipment; treadmills, ellipticals etc. All of them had a studio space which offered group classes. All of them had shower facilities (although some of the facilities were more modern and high-end looking than others). All of them had a service desk at the front door where you were greeted by customer service staff.

My choice ultimately came down to the things I wanted most in my gym:

(see my post from March 26th for the full article)

1) CLEAN CLEAN CLEAN facilities

2) Fully operational equipment and changeroom facilities

3) Open early or 24 hours

4) Nice, clean, quiet boxing studio

5) Quiet area with padded floor for cool-down stretching

6) Staff available in the main gym to assist with questions about equipment, exercises etc

7) Comfortable facility temperature and ventilation system

One very very important item that I failed to list is EXCELLENT CUSTOMER SERVICE. I need to mention this because ultimately that was the key element that convinced me to sign up for the gym I am at now.

The gym I am at now offers all of the things listed in my list at two locations in the Hamilton area. I can choose to go to either gym anytime I wish. One of the gyms offers the boxing studio area along with group and individual classes. This same location is open 24 hrs. The gym I signed with has excellent customer service and is located a bit closer to my home.

Thank you Century Fitness.

I am quite happy with my choice so far. And I'm glad that this establishment survived the corporate troubles of Premier. From what I have seen, the members are quite happy at this gym and are very supportive and loyal. The staff are excellent which for me makes all the difference.

until next time; don't sweat the small stuff

Nutrition Plan Day One

So I got my nutrition plan from my gym yesterday afternoon. The counsellor read it through with me, asked if I had any questions and off I went to the grocery store. I also picked up a bottle of whey protein to use in the protein shakes.

The nutrition plan consists of 3 days of meals, that I am to rotate. There are 5 meals per day. The idea being to keep my metabolism working to use energy. Prior to this, I ate sporadically through the day. Most days my first meal was around 1pm. Apparently that way of eating is bad, because your body will store every bit of energy you put in, because it doesn't know when the next round of energy will be put in.

The 5 meals are small and around 400 calories each, give or take. The emphasis seems to be on protein; low or zero fat, almost no carbs (except oatmeal and sweet potatoes). One thing I forgot to ask was what beverages I can have. Likely the answer will be water, but I will confirm next time I see her. Prior to this nutrition plan I almost never drank pop or carbonated beverages of any kind (maybe once or twice a year). I don't drink alcohol, I never drink milk (it bugs my stomach). Mostly I drink watered-down juices, water and water with a low calorie (no more than 10 per 500ml) flavoured sweetener. I also like tea, green tea and coffee. My coffee consumption has greatly reduced since I quit smoking, now I might have one or two a week in the morning. Most often now I drink green tea in the morning.    

I am to follow this plan for three weeks, then go back in for likely another menu plan, to change up things a bit. It is a bit tough to follow, I do feel hungry at times, but as I just quit smoking only a short time ago, my will-power is still very strong so I feel I will be able to stay the course.

Today I also went for a boxing class. The class was an hour long and most of it consisted of conditioning exercises. I plan on attending every Friday now, as part of my weekly routine.

So right now, my exercise schedule is:

Monday: 1hr personal training session

Tuesdays: 1hr cardio

Wednesday: 1hr personal training session

Thursdays: 1hr cardio

Friday: 1hr boxing

Saturday: 1hr cardio/weights

Sunday: 1hr cardio/weights

I will probably NOT go to the gym occasionally, likely on a weekend here and there. Sometimes as we all know, life gets super busy and schedules and routines have to be flexible and adjust to needs.

While my goal is to lose my belly fat, I know that there will be other benefits along the way to reaching this goal. My overall health will improve, my eating habits will improve, my energy will increase, my ability to sleep will improve, concentration will improve and more.

As always, I will post my progress here. I do plan to post another photo, at least once there is some noticeable improvements to my belly fat.

Until then, don't sweat the small stuff!

Phoenix Fitness - Hamilton

Hamiltonians sure are lucky. We have alot of choice when it comes to choosing a gym membership. Today I was fortunate to visit two locations of Phoenix Fitness One is in Ancaster and the other is in Stoney Creek.

According to my research Phoenix Fitness was established in 1984. This is the only gym I have visited in two years that was completely up front about their fees right from the start. They're even posted on their web site! I found a couple web sites for Phoenix Fitness, both seem to have the same information.

The facility in Ancaster is quite small, however; the gym was bright and airy. The equipment was well maintained and the gym and changeroom areas were very clean.

The facility in Stoney Creek was about 4 times larger, was also bright and airy and very clean and well maintained.

Customer Service

I received excellent and friendly service at both locations. The staff at the front desk were both very knowledgeable about they gym, the various services and explained briefly the fee schedule.

Staff

At the Ancaster location I saw only one staff member at 7:30am this morning. He was incredibly friendly and helpful and was very enthusiastic about Phoenix Fitness. In Stoney Creek there was one woman at the front desk who was also very enthusiastic and helpful.

Changerooms

The changerooms are very basic. Members are provided with showers and lockers. Again I was very impressed with the cleanliness of the changeroom. 

Classes

I was given a class schedule at both locations. They were easily available right at the front desk and also are online. The variety of classes is pretty impressive. For me, its like looking at a buffet table; I will probably have to sample a bit of each one before I can decide which one(s) I like best.  

Personal Trainers

I did not see any PT's however I was at these locations pretty darn early. I did ask about personal trainers and was told that there were several available. You could book single sessions or purchase packages of 12 or more sessions. 

Hours & Parking

The Ancaster location is open:

Mon - Thurs Fri Sat Sun

5:30am - 10pm 5am - 9pm 7am - 6pm 7am - 5pm

Parking is shared at this location Staples and a few other stores in the plaza.

The Stoney Creek location is open: 

Mon - Thurs Fri Sat Sun

5:30am - 9:30pm 5:30am - 9pm 7am - 6pm 7am - 5pm

Parking here is also shared with other stores in the plaza. The only suggestion I have for this location is to get a more prominent sign that can be seen on Hwy 20. The building is actually behind several taller establishments and cannot been seen very well from the road.

 

Special Features

Phoenix Fitness does not have any "fancy" features like saunas and lap pools or running tracks. However, my first impression of this club is that they're emphasis is on making sure the members are happy with the gym and happy with their workouts. That, I would say, is a special feature. They also have a boxing area, which is very cool.

In addition, child care is included in the cost of membership, members have access to all three locations (Dundas, Ancaster and Stoney Creek). Memberships are pay-as-you-go, which means no contracts. Another cool thing they offer, is they will pause your membership if you are out of town or unable to use the gym for whatever reason. During the "pause" you are not charged fees. Very nice!

Overall

Overall, my first impression of both locations is favourable. I was unable to actually workout today, but I plan to go in on the weekend and try out the equipment. I suppose some people prefer a larger gym establishment just like they might prefer a "big box" store. While others prefer a smaller gym, a local establishment. These people often prefer to support local companies and small businesses. There are pro's and con's to both. So you would have to try it out to see whether you like it or not. It costs nothing to "try it on".  

As always, I welcome all comments, suggestions and ideas

don't sweat the small stuff

Membership: Rights and Responsibilities

As a fitness club member, or a member of any organization for that matter, you have rights and you have responsibilities. Its our nature to focus on our rights and to protest when we feel our rights are being ignored or trampled. And, its also our nature to forget, by-pass, avoid or downright ignore our responsibilities.

As a member, its our responsibility to report problems, errors, and needs to management so that these items can be address and fixed. Makes sense?  But do we do it? Probably not very well. And I am guilty of that also. When I see missing weight pegs, or magnets; broken treadmills or empty towel rolls, I probably should mention it on my way out, at the very least. Why whats the point??

Well, as a member we have the power to improve our club by reporting things that we see need attention.

Furthermore; as a member in a health and fitness facility we should be responsible for our own messes. Dispose of your garbage and wipe down the equipment when you're done.

Its such a small thing, but can make a world of difference in your club.

Again, I am not perfect and do forget to wipe down equipment; but 99% of the time, I do wipe down.

and that, would be the one and only rant I will post on this blog.................

until next time; don't sweat the small stuff

    

My Wishlist for Fitness Clubs

So my last post reviewed some items that are required and recommended for fitness clubs in Canada. Now I'd like to tell you about my wish list for fitness facilities. My "dream" fitness club, if you will.

First lets discuss briefly some aesthetics. Nice bright natural light coming from large windows and skylight(s). Large, open, airy main gym area. Brightly lit boxing studio with several different sized bags, including a speed bag. A quiet area with a padded floor for cool-down stretching. Equipment that is fully functional, clean and well maintained (so that you don't have to stop your workout partway thru because the treadmill you chose sounds like a walrus in labour!!)

Everything, all the floors, equipment, changerooms, washrooms, showers, everything everywhere is clean, clean, clean!!!! (there is a full time staff member(s) ensuring this is taken care of)    

This picture is actually a scene from a gym at a resort in Portofino. Not likely it is used very often. Probably not too many people will workout while on vacation. However, I would be one of the few. I did get to the gym while on vacation last year, three times during the week I was away.

What I like best about this picture is the bright atmosphere and the great view from the treadmills. How awesome is that?? I'm also a sucker for the woodwork, it gives the interior a warm and inviting appeal. But, it is also costly and not a top priority on my wish list.

Another awesome feature I'd love to see at my gym is one or two staff members who "float" the gym. Their job is to assist members when necessary. (if a member seems to be puzzled about how to use some equipment, or maybe they are using something incorrectly) They would also be able to see when an area needs to be cleaned, towels need to be replaced, cleaning fluid topped up. In addition to all that, they could also recommend personal training sessions to members throughout the day. Yes, why not offer services to existing members??? 

So many companies, not just fitness companies, offer "introductory" services and features to draw in new customers/members. Then, once a customer/member is signed up, the sales dept moves on to the next new customer/member. Hmmmmmm..........hey, what about customer retention?? Why not try to keep your current members happy by continuing to offer them services that will enhance their experience at the gym???

Happy members = more happy members

Remember???

Anyway, that's just my opinion...............

Here is my wish list, in list-able format:

My Dream Fitness Club is:

1) CLEAN CLEAN CLEAN facilities

2) Fully operational equipment and changeroom facilities  

3) Open early or 24 hours

4) Nice, clean, quiet boxing studio

5) Quiet area with padded floor for cool-down stretching

6) Staff available in the main gym to assist with questions about equipment, exercises etc

7) Comfortable facility temperature and ventilation system

Exercise - Home vs Gym

Here it is, the long anticipated low down on exercise routines at home vs in a gym.

For years prior to my joining a gym, I was sure that I was getting enough exercise on my own at home. I wasn't a couch potato. I was busy all the time, going here and there during the week. My job was relatively sedentary. I sat in front of a computer 98% of the time. But on weekends I went out when the weather was nice. Walking, hiking, roller blading etc. Took my kids to the park. Did yard work. Washed the car (in my driveway). Housework.

I thought that I was at least as active as the average person, if not more.

(Activity Calculator)

Strangely, even with all this activity, I was still overweight. 

When I joined the gym; well, I've already explained here in another post, I lost 6" on my waist in the first 8 months. I found muscles!! My energy level increased. I slept better. And my overall mood was happier.

Why?????

Well, its a very simple matter of money and commitment. When you join a gym, you make a commitment, both with your cash and with your time. The cash commitment usually motivates you to keep your time commitment. Paying for something you never or rarely use seems silly. YET, there are many people who do just that!! Bizarre!! I know!!!

Even more common, are those who buy a gym for their home with great intentions that quickly fade to regret. Those home-use treadmills and fancy gizmo gym-in-one contraptions are not cheap!!  You bring it home. Like a proud parent. And the first few months or so, you actually stick to a routine. You plan your workouts and you commit to a schedule. Then something happens. You change jobs. You strain your knee. You meet a new partner. And now your "routine" is changed. So you put off your workouts. Reschedule your visits to your gym. Pretty soon the treadmill you bought is dusty and forgotten, or the membership card to your shiny new gym membership sits lonely on your dresser. Forgotten. Unloved.

HA!!

Only YOU can change your excuses into reasons to keep up your commitment to your exercise routine. You certainly didn't stop eating, or driving, or sleeping or talking when your lifestyle changed. Why would you stop exercising??? As I've said before; think of regular exercise as something that you do, like brushing your hair or vacuuming your house. Its a routine. Its part of your lifestyle. And its here to stay. No excuses!!

Bottom line??

Gym and home workouts are equally valuable. But neither have any value if you are not committed to exercising as part of your everyday/weekly lifestyle.

Home workouts may be more suited to those who:

-prefer privacy

-easily self motivated

-have a hectic and varied work/home schedule

Gym memberships may be more suited to those who:

-enjoy the social aspect of working out

-prefer to meet up with a workout partner to help motivate them

-have a work schedule that allows for some personal time during the week

-like to have a variety of equipment and activities available

-like to have the option of booking a personal training session 

Exercise is an important part of a healthy lifestyle. Make a commitment to yourself and enjoy your workout.

don't sweat the small stuff......

The Belly Fat Challenge: Week #2

To be honest, I've been procrastinating on writing this follow-up post because I know that in order for you to see any progress that I have been making on this challenge, I need to upload a "before" picture!! OMG! NOT my favourite thing.

Have you ever met anyone that says, "I absolutely love what I look like in pictures!!"??? Well, maybe a career model, but other than that I've never met anyone who likes what they look like in a picture. Not only do I have to post a picture of me, but its also a picture of my least favourite body part, my wobbly belly!!! Arrrrrrrgh!!!

So, without further ado, here it is!! (covering my eyes now)

 I'm trying to make this picture really really small, but its as small as it will go. LOL! At least I know I am not alone when comes to what belly's look like in adults over 40. Especially those of us who have had a kid or two. As you can see, I have a fair bit of loose skin and extra fat around my middle. And this is after doing 2 years worth of gym visits!!

Tough to get rid of?? You betcha!!

I am determined to reduce my belly fat by the end of this 15 week challenge. As I mentioned in my About Me page, I have lost 6" on my waist since starting my workouts at a gym. My goal at this point, is to be able to wear a bra top that does not cover my mid-section and be comfortable doing so. That means that I don't want my middle to wiggle. LOL!

This week, my workouts will continue to focus on aerobic exercises; treadmill, elliptical and boxing. These activities will keep my heart rate up and help maximize the fat burn.

How do you burn fat from a specific area on your body???

Well, the fact is you can't. There is no effective way to just burn fat in one area. So, as you continue to workout, what you see is a reduction in fat in all the areas that are known to collect said material. Such as; belly, butt, under upper arms(especially in women), inner and outer thighs and of course your waist.

As you lose fat, you will need to tone the areas that have lost the fat material. This is especially true for those who lost alot of weight. Skin will be loose and the muscles that were covered previously, now need to be toned.

There are tons of great machines at the gym to tone every area of your body. By week 10 of my challenge, I will likely be ready to start some of this toning focus. In the meantime, I do mix in about 10-20mins of light weight and resistance work into my daily workouts after my 30-40min aerobic periods.

I invite you to join me on this challenge; post your before pic and send me your comments, progress reports and ideas for exercises that work for you.

Until then; don't sweat the small stuff 

What Do You want In your Gym Membership??

Today I visited the newly ordained Century Fitness at Upper Wentworth in Hamilton. Did my usual workout thing with a slight twist; I added 10 mins on the elliptical at the beginning of my workout. I still feel bizarro on that machine. Must get my bf to show me how to use this equipment properly. I find the staff here quiet friendly and helpful. I had a few membership questions this morning which they were very helpful with answering.

On to the topic of the day; "What do you want in your Gym Membership"?

With so many choices available, unless you have some previous experience at a gym, most people really aren't sure what they want. The obvious is clean facilities. I don't know how often gyms are inspected or even if that is a norm of the industry, but cleanliness can be a hit or miss thing. Overall, most gyms are reasonably clean. I mean, consider how many people are going in and out of that gym every day! While this is no excuse for a gym that is not clean 24/7, I can imagine it is a full time job requiring several full time staff to manage in order to keep a facility such as this at optimal cleanliness.

The not so obvious features of gym memberships include things like access to multiple locations, all inclusive memberships that include all features of the gym (group classes, main gym, specialized areas such as boxing studio, daycare, saunas, running track and/or lap pool ) Before you sign anything, make sure you ask if ALL the services are included. Some may not be included and its better not to be disappointed later when you find out that the saunas/pool/boxing studio are off-limits to you.

Some gyms also offer specialized services such as fitness tests, medical health exams, fat or cellulite reduction services and procedures, personal trainers and diet programs. Most of these programs require additional fees for the service. Some might be included in your membership as "introductory offers". If your membership includes one of these as an introductory offer, be sure to USE that offer, even if you don't intend to pay for additional services or treatments later. I mean, it is a perk of membership, and its being offered for free so why not give it a try?

Personally, the only additional service I have used so far is the personal training sessions. In my opinion, as a common average person; these personal training sessions are wonderful!! Why? Simply because the one-on-one attention you get from a trainer is a gentle kick-in-the-butt to get you started on your gym membership. A personal trainers job is not only to teach you proper technique on the various equipment at the gym, but also to encourage you to make your trips to the gym a regular part of your lifestyle routine. Just like diets don't work, neither does working out for 3 months before summer then not returning to the gym again until the following spring. Healthy diet and regular exercise are a part of a healthy lifestyle. Which means its just something you do, like combing your hair or taking a shower. But, I've already extrapolated on this topic once before in my posts, so I won't go on too much.

The bottom line is be sure to go in to a gym with a "shopping list" of things you want. Ask questions if you don't understand what the membership includes. And don't, don't, don't sign anything until you have had your 7-10 days trial period. If you live in Ontario, this website has some great tips and also lists and explains your consumer rights with regards to gym memberships. Ontario Ministry of Consumer Services

To the left of your screen, you'll find a quick little poll. I'd love you to take 2 seconds and check off the top two or three features you feel are most important  to you in your gym membership. I will post the results next week.

until then; don't sweat the small stuff

Music to Burn Fat By

I am a recent convert to using an MP3 player during my workout sessions. Until about 3 weeks ago, I relied on the music that was projected thru the sound systems at the gyms. But I have found that using your own music has its advantages.

When you rely on the broadcast music at the gym, you might be interrupted with radio babble; especially early in the morning. That tends to throw off my stride while I'm pushing my way up the hill on the treadmill. Honestly, I really have no interest in what so and so did last night in Hollywood at the trendiest club of the night.

So, I invested in a nice pair of wireless headphones and fed my blackberry some of the music I have on my DVD collection. Now, technically my tastes are more along the classic alternative rock styles; but I don't find that musically style especially motivational during my workouts. A sudden burst of Dream On lacks the urgency I need to keep moving. So instead, Ive loaded my BB Bold with selections of Lady Gaga, Madonna and Annie Lennox. Three power pumped divas who seem to have a penchant for amazing vocals and hard hitting beats. Perfect!

BTW; I truly love my wireless headphones. They are bluetooth and I could even receive calls if I wanted to .................. The freedom of wireless cannot be understated when in the gym. Now all I need is an armband to strap my BB to and I'm all set.

What's your favourite music to workout to???

don't sweat the small stuff  

The Belly Fat Challenge - Day One

Well, as you can see from the title of this post, I've decided to really make an effort to bust my belly fat before summer starts. This is not going to be an easy challenge. I'm a 45yr old woman who has had two pregnancies. The odds are stacked against me, my age, my gender and the fact that I still have extra skin on my middle from when I was pregnant. I suppose that's why its called a "challenge", if it was easy it wouldn't be a challenge. It would be a walk in the park, a ray of sunshine, a day at the beach.....you know what I mean!!  Wonder who coined these phrases anyway, not everyday I've spent at the beach has been.....well, a "day at the beach".

Anyway, I've digressed.

Day one workout of the BFC (belly fat challenge) I decided to flip my usual workout upsidedown. This decision was due to what I discovered yesterday about the best workouts to beat belly fat. (check out yesterdays post if you missed it)

I started off with 10 mins on the elliptical. I still think this machine is bizarre. I feel like someone/thing is pulling my arms and legs.  I managed to maintain an average 58rpm during the 10 mins. Then I went over to the treadmill. Normally I would do a gradual increase on this but after my research yesterday, I decided to start off more quickly and intensely. Most of what I found in my research suggested that a more intense cardio component was more effective to burn fat. So I started at 6.5 elevation and 3.5 speed. After 5mins I increased the speed to 3.8. At 10 mins I increased the elevation to 9. Then at 20 mins I increased the elevation to 11. At 30mins I hit the "cool down" button. I have no idea just how accurate the readings are on these machines, but I will tell you at the 25min mark my heart rate was 159. According to the readout, I completed 2.1 miles and burned 326 calories.

Up next in my workout, I wandered over to the weight machines. I did 10 reps on various arm machines, working my pecs, biceps and that wobbly bit that we women have under our upper arms. Charming.  Then I went to find the machines that work my legs. I did about 10-15 reps each of the inner and outer adduction machines. Then about 20 reps on the leg press machine. I was trying to find something where I could do ab exercises, where you raise your legs, rather than crunch in, but I didn't find anything. I will check again tomorrow.

Lastly, I wandered into the aerobics studio and finished my workout with 40 crunches (I place my feet on the wall with my knees bent at 90 degrees) I did 20 side rockers, on each side, left and right and then on my back also.

My final 10 mins was stretching, legs, arms, back and neck.

My plan is to do this workout, and alternate with my boxing working, 4 to 5 days per week until the start of summer, which is Wednesday, June 20, 2012. This gives me 15 weeks to try to decrease my belly fat.   

Diet: Yuck; my least favourite thing to keep track of. Like most people, I like to eat. Its one of the few pleasures in life that anyone from any lifestyle, background or social status can enjoy. Even if you cannot afford lobster and steak (personally I don't care much for lobster) anyone can prepare tasty meals from any combination of fresh, simple ingredients.

I am not going to post every single thing I eat in a day, each and every day over the next 15 weeks. That would simply make me crazy!!!! And likely bore you  to tears!!! Instead, I will post a summary of the highlights and the epic fails (like indulging in 2 sour cream dipped donuts).

This morning; I made myself a breakfast burrito. Using the food information on the packaging of the ingredients I used and information I found on the internet, my estimate of the total food value of my breakfast, including one cup of frozen prepared juice beverage is as follows:

Calories: 668

Fat: 26.5 grams

Protein: 23.3 grams

Sugars: 31.7 grams

I used this website to determined an estimate of the food value for my breakfast (and I also used the label information for foods that were labeled; like the tortilla)

Here are the ingredients for my burrito:

1 large white tortilla

2 large eggs

2 tsp canola oil

1 brown mushroom

1tbsp chopped leek

1tbsp canned tomato, diced, no salt added

3tbsp grated marble cheese

1 /3 cup chopped iceberg lettuce

So now on to the days to do list.

Until tomorrow, don't sweat the small stuff

The Skinny on Belly Fat Burn

As promised, I have gathered some info regarding the best and most recommended ways to burn belly fat. In this article, you will find links to the sites where I've found the information/advice. As with anything you read, always consider the source. I am in no way an expert or professional. I am just like you. A common average person with common average belly fat.

Now on to the skinny:

It seems that the 160 crunches I do at the start of my work out are all for naught; "...the amount of calories you spend doing exercises like crunches and sit-ups just isn’t enough to make much of a difference to the appearance of your waist and stomach.

Developing your abdominal muscles is relatively easy. The hard part is getting your body fat low enough so that you can see them." from Beat my Belly fat

The concensus seems to be that a workout that combines high intensity cardio with resistance training is your best bet to burn fat.

Here's an interesting snippet; "...  don't think that you only need to work on your abs. This is another grave misconception. The truth is that when you work all the larger muscle groups, adding more mass to your muscles, you rev up your metabolism to heights it has never before reached. Your muscles need extra calories to maintain themselves, so more of the food you eat will be feeding your muscles instead of your trouble spots. Your conditioned heart (from the cardiovascular stuff) is more effective at burning calories as well, so you have the golden combination there. As the fat comes off your body, it will come off your belly. Your body fat is like one organ, located throughout your body, and you can't take it off of just one spot unless you have liposuction done. The large muscles that you should concentrate on are (in this order):

1. Front and back of thighs
2. Buttocks
3. Back
4. Chest
5. Triceps and biceps
6. Calves
7. Hips
8. Forearms
9. Shoulders

Always work your abs at the end of your workout. There's a good reason for this. You are indirectly using them for all the other exercises you do.
The abs are important stabilizer muscles that keep your form in check. If you do abs first, you will tire them out, and your whole workout will be less than optimal. Work down from the largest to the smallest muscles."
from Body Building.com

So it seems I've been totally doing this wrong!! No problem, I am going to adjust my mis-informed routine and follow the advice I found. This same site also mentioned that the abdominal muscle called the transversus abdominis, "... located at your sides, below the obliques. Often called "lower abs", this is the muscle that women who are trying to lose the belly after pregnancy should concentrate on. Exercises that call for raising the legs instead of the upper body are very effective at strengthening the transversus."

This site also recommends walking, weight training and yoga to reduce belly fat and tone your abs.

I found loads of other sites and recommendations. What I chose to include here were ideas and suggestions that were most commonly found on all the sites I visited. What I chose to not include were recommendations from sites that were directly sponsored by a particular product or company.

Well, I'm gonna try these new ideas, and track my progress here. Hopefully by summer I will have some improvement to show you.

don't sweat the small stuff

Todays Work-Out update

So as mentioned, I've been a gym guru now for about 2 years. I started with 30mins of boxing activities and exercises, and this winter I've added 20mins of weight machines and 30-40mins of cardio on the treadmill.

I've been doing the cardio for about 5 weeks now and I really expected to see more results than what I see. My belly is still jelly. Not happy about that. Maybe it takes longer?? I dunno really. I'm going to do some internet research later today and post my findings. Maybe theres something I'm missing.

I'm also considering booking more personal training sessions to kick-start my new work-out routine. The idea being that a professional will probably know what I need to do to get the results I want. I will let you know how that works out, when I decided to take this step.

So today I went to the Upper Wentworth Premier gym. I wanted to try out their boxing studio as I have not done this previously. I got the key at the front desk. It was attached to a 3 foot wooden plank, a 1X6 I think would be the term. LOL!!

I dragged it upstairs and got access to the studio. The studio is packed with lots of bags, all various sizes. They had a generous supply of gloves, I have my own so I didn't need to use theirs. In the center back of the studio is a small boxing ring, kinda cool, but not something I would use. I could never actually hit anyone, I just like the feeling of tension release when hitting the bag during a workout. One thing missing was a speed bag.

After about 20mins in the boxing studio, I locked up and brought the planked key back to the desk. I decided to try an eliptical. I'd never tried these before. I spent 5 mins on this. I found it felt odd to have my arms moving strangely while my feet were seeming to climb upwards. I could really feel my upper thighs start to burn so I kept it to a modest 5 min trial.

After the eliptical, I went over to the treadmills and did my usual 30mins.

One thing I've noticed since going to the gym, is that only a small percentage of members warm down or stretch after their workout. As I was a competitive figure skater in my youth, I was taught early on the importance of a proper warm down and stretch after each training session. Stretching after a workout is especially good, because the muscles are warm and will respond to a nice slow stretch. This lengthens the muscle and when you cool down, you don't feel knotted and sore. I usually spend a good 10 mins stretching my arms, legs and back after my workout.

Tomorrow,  I may check out another gym and post my findings here for you.

Until then, don't sweat the small stuff!

Premier Fitness/PhysioMed Upper James Hamilton

I visited the Upper James facility on Friday last week. Again I was there around 8am.  Click here to view a map of the facilities

Please note this map indicates a pool, in actuality the area shown as the pool is the womens only and aerobics area.

Customer Service

When I arrived I noticed no one was attending the front desk. Again, this desk is quite expansive. I used the card scanner for my card and when thru the gate.

Staff

There was a staff member in the womens changeroom. She was cleaning and said good morning to me as I entered. When I went upstairs to the main gym I found three personal trainers busy with sessions. I checked again on the front desk, and now there were two staff members attending. Overall, everyone seemed very happy to be there.  

Changerooms

The changerooms at this location are very cool. Although I didn't like the lockers themselves as they were outdated, many were dented and in need of repainting. The changeroom itself was really nice. Lots of mirrors. Lots of privacy with the locker areas divided into nooks. The washroom facilities were totally cool! Each was its own room with sink and toilet. The showers had a public-type area, similar to most other gyms I've been in, but there were also about 4 private shower rooms. Each room had a sink, toilet and shower. This type of setup allows for total privacy. For those of you who are shy about changing and showering in a public facility, this type of setup is ideal. Overall, the changerooms were quite clean.   

Classes

The aerobic studio is part of the womens only area and is adjacent to the womens changeroom. I used this area to warm up. I found the floor in the studio was a bit gritty, the floor itself needed a re-finishing done to it. There was not a class running while I was there and I did not see any schedules posted. 

Personal Trainers

As mentioned earlier, there were 3 PT at this gym at 8am on a Friday. Kudos to them!! They seemed to have a good repoire with their clients and were totally focused on their job.

Hours & Parking

This location is open:

Mon - Thurs Fri Sat Sun

5am - 11pm 5am - 10pm 8am - 6pm 8am - 6pm

Parking is shared at this location. I could see the building from Upper James street, it is inset quite a ways back from United Furniture Warehouse and Eastside Marios. You will need to enter at the Furniture Warehouse entrance and follow the driveway all the way to the back to find the building and parking. There is also parking further behind the building.

Special Features

I did not see any unique features at this location, no pool and no boxing studio. However, the changerooms did have individual sauna rooms. Another feature which I have only seen at this location thus far is that the aerobic machines; treadmills and elipticals are high-end equipment each sporting its own TV screen which you can watch programs or listen to music. There was a place to plug in headphones if desired. Some members will probably appreciate this type of added feature. I might be weird in that I actually like to look around a bit while I'm on the treadmill, and found the screens were in the way. But thats just me!   

Overall

Overall, my first impression of this location was favourable. I felt the gym was well kept and provided some unique and personal features that would appeal to many members. The equipment seemed to be well maintained, something that I am finding many gyms are not so good at. The atmosphere was bright and airy. Again the large windows at the front of the building are great for allowing in natural light and giving the gym a bright glow.

I would definitely go back to this gym again. 

As always, I welcome all comments, suggestions and ideas

don't sweat the small stuff

Premier Fitness/PhysioMed Fitness Upper Wentworth Hamilton

As most of you have already heard or read, Premier Fitness/Physiomed Fitness is currently undergoing some structural problems. However that being said, its not my purpose to comment on the organizations but rather on the services they provide.

As a member of this club I have been able to experience many aspects of their services.

Here is a quick run-down of this particular facility which is located on Upper Wentworth Street Hamilton. Click here to view a map of the facilities

Customer Service

My first visit to this location was about three weeks ago. There was one person at the front desk who greeted me and helped me scan my new bar coded member card. On my second visit, I asked about the boxing studio. She advised me that I would need a key to use the studio and I could get the key here at the front desk. She was friendly and helpful.

Staff

After three weeks of visiting this location, I have not seen alot of staff. At most, there have been two people at the very large and expansive front desk. Inside the gym, I saw two trainers. I usually visit early in the morning, between 8am and 10am. I saw one class in session on one of the days I was there. Oddly, much unlike the Brant Street location, this facility did not have any literature at the front desk.

Changerooms

The changerooms are large and well lit. The overall appearance is one of a more upscale styling. The washroom stalls have large wooden doors. The shower area needs some TLC. One of the stalls has been noted out of order for some time now. I tried to use the neighbouring stall but was unable to get any hot water at all. My second choice had hot water but needed a good scrubbing. The saunas looked nice, but I have not seen anyone use them yet.  

Classes

The aerobic studio is upstairs adjacent to the main gym. Its very nice in appearance. Well lit and somewhat clean. It seems to be under utilized as I have only seen one class in session in the morning during the three weeks I have been going to this location. The main gym has no specified stretch area and I've noticed many members use the empty aerobic studio for this purpose.

Personal Trainers

Again, I have only seen a couple personal trainers in the main gym. They do not stand out from the other gym members on first glance.

Hours & Parking

This location is open:

24 hrs 7 days per week

Parking is not shared at this location, they have their own lot for members. My early morning visits always find plenty of spaces available.

Special Features

Just beyond the vast front desk, there is a lap pool at this location. The pool seems nice, has two lanes and I have seen a few members using this feature. The women's only area, which is located directly off of the women's changeroom is very small, very dark, and very crowded with machines. The ceiling is low and gives the appearance of working out in your basement. I choose not to use this part of the gym. The main gym is very bright, and has a nice window filling the entire front wall of the building. The boxing studio has a boxing ring; mini-sized. Overall, the studio is small and seems packed with way too many bags. Unfortunately, this location keeps the boxing studio locked so its virtually inaccessible unless you've asked for the key at the front desk upon arrival. 

Overall

Overall, I really like the atmosphere in the main gym area at this location. There are plenty of treadmills and ellipticals available and a wide variety of weight machines. Maybe a bit more staff presence in the gym would be helpful to members. And a bit more cleanliness in the changerooms/showers.  

As always, I welcome all comments, suggestions and ideas

don't sweat the small stuff