Mt. Everest training!

Tuesday, March 27, 2012

My colleague, Mike Bentogolvi, has taken the time to work with me over the past few months to get me into shape for my trek to Base Camp! So far it's been fun but extremely challenging! There are days when all I want to do is "punch him" for the gruelling workouts he puts me through, but I know it's for a greater good!

Today my training program will consist of strength training my legs! Details to follow!

Are you too busy to exercise?

""Where did the day go?""

Is this a common question in your life? Many of us pack so much into our daily routines, there's seemingly no time to relax, let alone exercise. Lack of time is one of the most common excuses for not having a decent fitness regimen. But do you realize that in the time it might take you to go through your e-mail, you could fit in a good workout? We're not talking about giving up 60 minutes either; all you need is 10.

Just 10?
Forget the ""all or nothing"" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts.

So after reading my blog, get up and do one of the following exercises! It only takes 10 minutes!


Workout 1: Light jog in place (2 minutes), jump rope (2 minutes), light jog (2 minutes)
Workout 2: Sit-ups (2 minutes), 25 push-ups, sit-ups (2 minutes), 25 push-ups
Workout 3: Light jog in place (2 minutes), 1 set squats (8-12 repetitions), 1 set lunges, 1 set squats, 1 set lunges, leg stretches (2 minutes)
Workout 4: Take your dog (or just yourself!) for a quick walk around the block
Workout 5: Walk/run up and down the stairs 5 times
Workout 6: Brisk walk in place with arms pumping, knees up (3 minutes), 25 jumping jacks, brisk walk (3 minutes)
Workout 7: Light jog in place (2 minutes), fast jog in place (5 minutes), light jog in place (2 minutes)


(these exercises are brought to you by sparkpeople!)
Stay active and anything is possible!

Work out tips

This video is presented by my colleague Chris Kornacki, Personal Training Manager and Trainer at Totum Life Science. I wanted to share his healthy work out tips for you because not only is it informative, it is short, easy to understand and straight to the point!

www.youtube.com/watch?v=bsXJJ-bni9k


A few work out tips I'd like to add is the following:

1. Find an activity you love to do!

Why? You're more likely to stick with your exercise program if you love what you are doing!

2. Exercise with a buddy!

Why? Having someone to exercise with enhances your accountability. Who wants to let a friend down when you've committed to exercising with them?

3. Set realistic goals.

For example, if you haven't exercised all summer, rather than jumping right into a 3-5 day exercise routine, start with two or three 20-30 minute work outs for 4 weeks.

Why? Exercising for 60 minutes straight can be daunting to many people. Let alone exercising up to 5 times a week! But if you break it down to a more realistic time frame such as 20-3ominutes training sessions, there is less of a time commitment and therefore, you are more than likely to exercise.

I hope these tips are helpful and will encourage you to get active and stay active!


Stay active and anything is possible!

10 Reasons to train with Donna Foster-Larocque

10 Reasons to train with Donna Foster-Larocque:

1. Motivation: I will coach, educate, motivate and encourage you.
2. Consistency: I will schedule regular appointments to help eliminate any excuses you may come up with for not exercising.
3. Safety: I will show you how to exercise safely (including which exercises to avoid) and instruct you on the proper form and technique of performing various exercises in addition to the safe use of exercise equipment.
4. Individualized instruction: I will develop the most effective program for you based on your current fitness and personal goals as well as your Lifestyle.
5. Effective workouts: I will help maximize your time by providing workouts designed to meet your goals both realistically and efficiently.
6. Supervision: I will give you personal attention by observing, assisting and if necessary, correcting you.
7. Sports specific training: Whether you want to shave a few minutes off your race time or beat your father-in-law at tennis, I can tailor your program to your sport.
8. Injury prevention: I will recommend exercises that emphasize overall muscular balance to prevent future injuries.
9. Ego Boost: It’s a fact. Feeling good makes you look good and vice versa. Not only can I help you achieve your health and fitness goals, I will provide you with positive feedback on your performance and boost your confidence to take on new challenges.
10. I practice what I preach. I walk the walk, and talk the talk. I will not put you through an exercise program that I have not performed myself.

Don’t waste another minute! Get started today!

Contact me: dfosterlarocque@gmail.com

Stay active and anything is possible!