Category Archives: Main Posts

3 Things I learned when I got injured.

Injuries suck.

Life tasks become challenging. You feel overwhelmed with frustration. And, you can’t exactly train like you are use to.

Like I said, injuries suck.

A couple months ago I sustained an injury to my wrist. It’s been a slow recovery process but I must say I’ve learned an incredible amount in the process.

I went through the ‘stages of injury’ as I call them.

Stage #1 Denial: It’s not so bad. I’ll be fine. It doesn’t hurt THAT much. Yeah, that was all bullshit. 

Stage #2 Facing The Facts: Yes, this injury wasn’t going away. I couldn’t ignore it. Not being able to open doors, lift a plate or hold a glass, let alone demonstrate a side plank or turkish get up to a client was NOT ok. I was hurt and I had to accept it.

Stage #3 Supreme Anger and Feeling Sorry for Myself: Yep. That wasn’t a fun stage for Taylor. I was frustrated that I couldn’t resume my normal training routine OR do my favourite exercises like Turkish Get ups, KB snatches or pull-ups (yes, I’m aware I’m a bit strange). I felt like I was going to lose my strength and not be able to maintain my fitness. I had to get over myself and I did (eventually).
buy Clomid online canada
Stage #4 Trusting the Process and focusing on getting better!: I am fortunate to have an absolutely incredible physiotherapist as a colleague, teammate and good friend. She has given me outstanding care and has been extremely patient. Wrist injuries take time and as of today I’m almost back to full training capacity; She. Is. Incredible.

So here are my 3 big takeaways and if you have an injury I hope you can hear me out because you don’t have to just ‘live with it’ AND you can actually use the time to focus on other aspects of your training to better hit your fitness goals!

Cause we've all been there.
Cause we’ve all been there.

 

#1 – Find a physiotherapist that is focused on getting you better. This is THE most important thing you need to start with. Find and work with THE best.  And no, sitting on a machine for your treatment is not going to help your injury (just like it won’t help your fitness, sorry I had to, couldn’t resist…).

#2 – Be patient and learn to work around your injury. Because I’ve had to modify my training I have been able to work on some other areas that I’ve been neglecting. For example today I held the a Kettlebell bottom’s up with the 24K and that felt awesome!

#3 – Maintain your training and find a coach that can help you – don’t give up! The WORSE thing you can do is simply not train. You can still train, trust me. Work with a coach that can modify your training to help you focus on getting better while still working on your fitness goals.

Like anything in life, you can learn a lot from the bumps in the road, never let them stop you!  (but always slow down for speed bumps while driving.)

 

 

 

Fat Loss Tip #2 -Eat a complete protein at every meal

I read a lot of food journals throughout my week as a coach, and a lack of protein is the #1 mistake I see people make.

So what’s the deal with including this macronutrient? 

Protein is present everywhere in the body including your muscles, bones, connective tissue, blood vessels, blood cells, skin, hair and even your finger nails!  The protein in your body is constantly being lost or broken down as a result of normal physiological wear and tear, aka life!

You can not survive with out protein. It’s a key player in the repair and construction of muscle tissue, otherwise known as building your pipes.

pipes

Post-Training

It’s important (for obvious reasons) to keep a steady amount of protein in your diet throughout your day but it’s particularly important to ensure you have adequate protein post training.

When you stress your muscles (this is a good thing that happens when you train) with resistance training, your brain tells your muscle cells to start making new proteins. (Envision your brain  like a chief plant manager, hard hat and all, telling the assembly line to hurry it up and get producing more protein ASAP!). In order for the production to take place, there must be enough amino acids available to make it happen. By keeping your body supplied with protein throughout your day and especially post training, you are able to keep yourself in an ‘anabolic’ state (muscle building) versus a catabolic state (when muscle loss occurs).

This is why a post training shake is specifically recommended, since your body will digest liquid calories at a faster rate and you will also be able to provide your body with much needed protein.

In terms of fat loss, studies suggest that higher protein diets promote greater fat loss because your body has to work harder to digest protein versus carbohydrate,know as the thermogenic effect. Also, time and time again the research demonstrates that higher protein diets lead to an improved state of satiety, fancy lingo for saying you feel fuller for a longer period of time and are less likely to grab the chocolate sitting in the staff room!

With all this being said, amping up your protein intake doesn’t equate to instant muscle, you have to earn it with your training! Also any surplus of calories from protein can be converted into body fat, so it’s a matter of balance, which is key when planning out what you eat.

The best way to ensure you are getting enough protein is to include a portion at each meal. While you don’t need to reach for the 12 oz steak, aim to include complete protein sources like eggs, animal meats and dairy protein found in cottage cheese, greek yogurt and milk.

egg white omelet

 

 

 

Fat Loss Tip #1 – Wake up and Drink Water!

Quick! What’s the most critical nutrient for growth, development and health?

 

WATER!

water

 

When you sleep you are in a completely fasted state (unless you have a tendency to sleep walk to the kitchen…). While breakfast refers to the first meal to ‘break your fast’, also remember to drink up – and water should be your first choice!

 

I’m guilty as charged of wanting to hit up a cup of coffee first thing when I wake up. As of late I’ve made the commitment to fill my big cup with water and drink it BEFORE I start making my early morning cup of goodness (aka my coffee).

It’s hard to say enough good things about water. As the primary fluid in your body, water serves as a solvent for minerals, vitamins, amino acids, glucose and many other nutrients. Without water you can’t even digest these essential nutrients, let along absorb and use them. Water also transports waste products out of the body and is a part of the lubricants in your joints that keeps them moving, On top of all these awesome things, when your body temperature starts to rise, water takes on the role of a coolant.

Specifically with regard to fat loss water can help you get and stay lean. If you are dehydrated, the kidneys need backup and turn to the liver for help. Since the liver mobilizes stored fat for energy, if it’s too preoccupied with assisting the kidneys, the liver can’t do its fat burning job nearly as well (and we don’t want THAT to happen!).

In addition water intake can help take the edge off your hunger while adjusting your calorie intake to drop body fat AND it has 0 calories – BONUS!

Lastly as you start shedding your body fat in your metamorphousis to your new leaner self, as you burn off stored fatty acids as energy, you will release any fat soluble toxins that have been stored in your fat cells.The more H2O you drink, the more you dilute the toxins and kick them to the curb! This is the ONLY ‘detox’ you ever need to do – drink enough water and you’re covered!

 

Honestly, need I say more?

 

But how much you ask? The easiest way to see if you are drinking enough water is to check your pee. Yup. You want a mellow yellow or close to clear. If your pee is very dark in colour – it’s time to hit the water cooler stat!

 

Full disclosure; I actually can’t stand the taste of water in the morning. Any other time of day I’m down with it but not in the morning. So do I wake up excited to drink my cup of water? Not so much. BUT I know it’s important for my health AND I know that I have a warm cup of java waiting for me after!

 

Don’t forget you also intake a fair amount of water when you consume your fruits and veggies, so it’s another incentive to amp up your fruit and veggie servings throughout the day!

 

Lastly, I’m going to leave you with some easy ways to jazz up your water – give these a shot!

 

* Add some cucumber (it really does add a nice flavor!)

* Add some of your favourite fruit: oranges, strawberries, pineapple

* Try an iced herbal tea – David’s Tea has some amazing flavours

water with lemon

 

Eggnog Protein Shake FTW!

We were talking the other day about eggnog. Some are haters some are lovers…I know.

But for the lovers out there, try this post workout protein shake on for size!

 

eggnog3

 

 

 

 

 

 

 

– Vanilla Whey protein

– 150g of Greek yogurt (plain, non-fat)

– 1/2 cup of almond milk

– 1/2 cup of egg nog

– 1 tsp of vanilla extract

– 1 tsp of pumpkin spice

Blend the ingredients together

350 k/cal with 43g of protein, 26g of carbs, and 8g of fat.

Enjoy!

The Secret to achieving your fitness goals.

I just returned from a weekend in Ottawa attending the Agatsu Kettlebell certification. It was an intense weekend and one that definitely progressed my kettlebell skills and technique.

I had some company this weekend, as one of our new coaches Abbie joined me for her very first fitness certification. She did an amazing job and killed her testing!

I posted some pictures of Abbie who was a client in March of this year and a picture of her executing an exercise called the bottoms up windmill this weekend at our course.

abbie before and KB

Since posting these pics I’ve gotten a lot of questions!

 

How’d she make that change? You mean she was out of shape before she started ?    She was a smoker? WHAT!?

 

And what everyone wants to know – how’d she do it!?

Continue reading The Secret to achieving your fitness goals.

Not much in life is guaranteed. Until now.

Not much in life is guaranteed. Agreed?

 

We want to change that at Taylored Training.

 

Taylor and I have done it all when it comes to fitness.

 

– Box gyms

– Private one-on-one training

– Traditional group fitness/aerobics

 

Sometimes it does take awhile for our members to believe that we use to teach body pump and dance fitness classes. And yes, once Taylor did kick me off the stage because he needed more room for his jump spins…true story!

 

The point is, when it comes to fitness we have been relentless in creating a model that is sustainable, educational and produces long terms results for our members.

 

Our business mentor Robert Herjavec is quoted in saying, “A good business always tries to solve a problem”. We feel the successful ones – find the solutions.

 

We started to look at all the problems with the traditional model:

 

1 – High prices for private training are unsustainable for most.

Personal training is an elite product. Yes, I said it and here’s why. According to the research only 5% of gym members can afford this option. It makes me wonder how the other 95% of members experience fitness on their own. Options are all based on what you can pay versus what you need.

 

2 – No programming.

This is HUGE. Your results lie in your program. How effectively and frequently you are training is directly related to your results. Are you wasting your time at the gym when you could be getting a better workout and better results?

 

3 – No access to coaching.

Do you have a question? Is your knee bothering you during your squat? Would you like a substitute for a pressing exercise due to a pre-existing injury? What is the best post training meal to have? What should you eat before you train? How much water should you drink while training? What’s the proper form for a push-up? How much weight should you lift? These are all extremely important questions and you deserve answers.

 

4 – No injury prevention or rehabilitation for members.

How do you learn to warm-up? How do you cool down? Do you know how to perform soft tissue work? Where do you go if you have an injury question or issue while training?

 

5 – No Community.

The traditional gym model is based upon ‘Do it Yourself’ (DIY) fitness. After the signature hits the bottom of the contract, you’re on your own. This approach to fitness doesn’t work. We’ve been there, we’ve seen the results and there is a better, more effective way. No, you shouldn’t have to do it yourself.

 

 

Looking at all these issues, we started to understand why people got frustrated. We started to see within our own original model that $60-80 per session wasn’t sustainable. And in order to grow our business we weren’t willing to offer special discounted prices to new members and penalize our current dedicated members. We knew that experiencing fitness in this DIY style wasn’t the answer. We started to see the need for change.

 

So we decide to make the bold move to change everything as we knew it.

 

I’m going to make a huge confession. When Taylor first presented the idea of our current training model I thought it would never work. I just couldn’t see what he was seeing.

He is my 5’6 Steve Jobs, he thinks so far out of the box that we all like to hang on to (myself included).

No sessions? No designated trainer? No appointments? I just couldn’t wrap my mind around it, but I will tell you it has been the best business move we have ever made. As we watch our members thrive within our new system we started to notice how we were no longer seeing problems but solving problems!

Here is what we soon discovered with our unique approach:

1 – Our members no longer had to fit an appointment into their busy schedules. They came and trained when they wanted to AND still had a coach.

2 – Members no longer had to make a set time with a trainer so it eliminated the problem of not having availability or not being able to train during the popular times.

3 – We were able to coach every member every session. Although we had previously been working in a semi-private model, we still wanted to be able to provide members with coaching and advice EVERY session not just when they were “booked”.

4 – We redesigned and recreated programming that started to drastically improve our member’s lives. Our programming model changed to allow for frequent updates from our Program design team. We incorporated more functional movements which accelerated strength gains and movement while radically reducing body fat in our members.

5 – Members were training more and therefore getting better results!

6 – Members were making friends, training together and having fun.

7 – Members who were working with our physiotherapy clinic were seeing dramatic results in their rehabilitation.

8 – Members who enjoyed our classes enjoyed unlimited access and experienced solid group training program (not a show on a stage).

 

We wanted to create a place where members are always welcome, where new friends were made, while providing a social atmosphere linked to the common goal of physical conditioning.

# tt

 

 

 

 

 

 

 

 

 

 

 

 

 

We feel that there needs to be a change in the fitness industry and the way that fitness is delivered – Credibility shouldn’t be about how much gym equipment you have or how many members are ‘on file’ but about how your members experience fitness, training and how it improves their life. If you still pay a monthly fee for DIY fitness, you have to ask yourself if it’s really working and if you want a guarantee of a better way to train.

At Taylored Training we believe some things in life should be guaranteed (click the link below for details):

http://tayloredtraining.ca/one-month-guarantee/

 

It’s time to encourage Grandma and Grandpa to train!

Recently at a family gathering I was struck by an incident with one of my senior family members. One of our relatives, made me stop and think about one of the most pressing issues for seniors today, pushing me to write this post. This spitfire of a lady at age 86 lives on her own, takes care of herself, drives and is still 100% independent. She started a career as a housekeeper at the age of 16 (yes 16!) and continued to work this physically demanding job until she was well into her 60’s.

As we were serving dinner a couple weeks ago a shocking thing happened. As the dinner plates were being distributed, this strong independent woman spoke up and said her plate was too heavy. It was too much weight for her to carry and she requested another lighter plate.

 

WOW. I was completely shocked.

 

It made me wonder how many other seniors, who strive to be independent, would find themselves in the same boat. Something as simple as carrying a dinner plate had made me realize the extreme situation that presents itself to our senior population.

Fitness for seniors is brutal. They are misled into believing that walking, aquafit and 5lbs weight training programs are all they are capable of.  I don’t blame seniors for not wanting to train – the thought of doing any of the above is simply mind numbing.

On top of losing strength, mobility and independence, osteoporosis for this generation is occuring at a staggering rate.

Here are the facts:

According to the research, living a sedentary life-style, specifically standing less then four hours a day, is the primary cause for weak bones. “Bones stay healthy only when they have vertical vectors of force placed on them regularly,” says Dr. Christiane Northrup, M.D., author of The Wisdom of Menopause.

One of our members reversed her bone density test scores with her training!
One of our members reversed her bone density test scores with her training!

Sadly, according to a report by the Surgeon General, by the year 2020, 50% of all Americans age 50 and older will have osteoporosis. This is an incredibly alarming statistic.

 

Here is the solution:

The key to training seniors (and really anyone for that matter…) is to empower them. How can we justify training seniors without load bearing activity when life requires us to carry groceries, vacuum cleaners, laundry baskets, grandkids and yes, dinner plates!  We train a large number of clients who are in the 50+ generation and yes we train a lot of grandmas! They strength train, they push prowlers, they use our battle ropes, they carry kettlebells, they bear crawl across our turf and it allows them to live life to the fullest.

Mom. Grandma. Powerlifter.Inspirational.
Mom. Grandma. Powerlifter.Inspirational.

Here is my advice:

Trainers – don’t be afraid to challenge your senior clients. Do so in a progressive manner with solid technical coaching and you will see incredible results – we have at our studio!

Sons/Daughters/Nieces/Nephews – if you want your parents, grandparents, aunts and uncles to live a fulfilling life, have an active role with their grandkids and experience all that retirement has to offer, encourage them to train with a coach!

Seniors – Find an experienced coach that can help you train to move better and feel better and who knows how to properly progress your movement and your fitness. Find a training studio that makes you feel comfortable and it can be an extremely enjoyable part of your daily routine.

joyce

 

 

 

 

 

 

 

3 Brutally Honest Facts about Fat Loss & Fitness

3 BRUTALLY HONEST FACTS ABOUT FAT LOSS & FITNESS

1) You have to commit long-term.

THE best program is called consistency. It’s the truth. A 6 week bootcamp or protein shake diet is not going to give you sustainable results. If you want to change your physique and your fitness you have to take the plunge and make a commitment to yourself. For anyone who has followed us for the past 7 years you will notice we no longer offer short-term programs. Why? They just don’t work. Our most successful clients plan to make fitness a part of their lifestyle. If you commit to the long term process, results will come. Stop acting like living a healthy life is ‘weird’ and don’t listen when your friends tell you that your facebook posts about going to train are annoying. SHHHH SECRET: The real reason they find it annoying is that when they read your posts they are faced with evaluating their own fitness and most often coming to terms with their laziness! Don’t see training as a sacrifice or an obligation, see it as time well spent to make yourself feel better, move better and look better!

2) Nutrition is a big deal.

You can train all you want but what you eat has a huge impact on your results. Getting dialed into the right nutrition plan will allow you to have kick-ass training sessions and see spectacular results. Depending on your body type, your metabolic type, your training program and where you are starting from, nutrition is a make it or break it factor when it comes to success with your fitness, physique and performance.

 

3) How you train is also a big deal.

How you train is just as important as what you eat. If you are stuck on the same training program you’ve been doing for the past year, then guess what – it’s time for a change! You need to strength train to increase your muscle and your metabolism. You need to train intervals to improve your fat loss capability. You need to make sure you train with intensity and challenge yourself or else you will be disappointed with your results. If you’re going to put the time and effort in – make it count!

Just a small sample of some of our awesome transformations, some of which are still in progress!

abbie before and after

 

 

 

 

 

Gill before after

jen front

mackenzie

Megs Final Back

Lesley April to July back