A tribute to a friend and mentor…

I had intended a very different blog post today.

That was until a friend and former colleague passed away suddenly last week, and I felt compelled to write this instead.

Most of you have likely never heard of Darren Oliver.  He’s never written any books or appeared on mainstream TV shows.  However, in Canadian bodybuilding, he was fast becoming a legend. 

And in the fitness industry, both in Toronto and Montreal, he was a mentor to many.

To me, he was an inspiration.

Evolution Fitness would likely not be what it is today without this man’s influence. 

I first met Darren in the summer of 2004 when I began working for Extreme Fitness at Yonge and Sheppard.  He was big, barrel-chested, red-haired, and always wore a red baseball cap.  He walked slowly and had a unique cadence to his speech, always putting a lot of emphasis of certain words.  I could tell right away he was a colorful character that I’d enjoy getting to know. 

I’ll never forget our first meeting for the sheer warmth with which he greeted me and shook my hand.  From then on, he always had a huge smile and a kind word for me whenever we saw each other.  In fact, he was like that with everyone.  He had a truly unique ability to make other people feel important, which quickly gained him the respect and devotion of everyone he met.

Watching him on the gym floor as he worked with his clients, you knew you were in the presence of greatness.  His energy, enthusiasm, and passion were electric, his presence, undeniable. 

Everyone in the gym knew who he was, if not by name, then as “the guy with the hat”.  I quickly identified him as someone I wanted to learn from. 

It felt like he took an interest in me, as I’m sure it felt to every single trainer that worked there.  He would observe quietly, smile, and always had a genuine compliment of some sort.  If he were to correct you, somehow it never felt like a criticism.  It was never judgmental.  He had this uncanny ability to teach AND make you feel good about yourself in the process.

Although Darren’s greatest passion was always to train bodybuilders, he was really in the people building business.  He knew how to make you feel great about yourself.  You felt that he always believed in you, and this helped you to believe in yourself.  No matter what he was doing, he always had time for a kind word, a smile, an affectionate handshake, or a hug.

At the time I met Darren, I was struggling professionally.  I’d become somewhat disillusioned with the industry, and had lost a great deal of my passion.  Darren’s energy and dedication to his craft was like a shot of adrenaline to me. 

On many occasions, we were the last two trainers in the gym (we both worked late, 10PM on most nights).  We’d spend time after work just chatting about training, and about life.  I remember those conversations with great fondness.  It was the kind of friendship that you cherish.

If you’ve ever appreciated the kind of passion and dedication I bring to my work, a good chunk of that I owe to Darren.  He helped bring me back up when I was down.  I’ll never forget that.

Personally, I thought he was a genius, and well before his time.  He had very little in terms of formal education, but I’ve never met anyone with his level of sheer intuition about the body and how it moves.  He had the ability to look at someone, and in a glance be able to visualize how they would do any exercise – before they’d do it.  Not only that, but he knew instinctively what minor “shifts” would make that exercise more effective for that person. 

Good trainers can do that – I can.  But not with the level of precision he was capable of.  He was the Michelangelo of bodybuilding.  Every body was unmolded clay, waiting for him to put his touches on it.

It’s no wonder that he had such a devoted following of clients.  In recent years, Darren was building quite a reputation in the bodybuilding world, having trained a number of Canadian champions in both bodybuilding and figure, not to mention a few of Canada’s top pro bodybuilders such as Mike Van Wyck, Ben Paluski, and Renaldo Gairy.

You have complete creative control over your body.  That’s what he taught us to believe.  Your body is unique and special.  It is to be respected and admired. No two people are alike.  Your destiny is to be the best YOU that you can possibly be.  This is achieved by tapping into the unique mechanism of movement your body possesses.

You can love the process of training as much as the outcome.  Most people try to force themselves to perform movements in a way that is not natural to them.   He would train people to discover a new awareness of their bodies that allowed them to experience their workout in a new way, and in a way that flowed more with their natural structure.  This ease and flow can make training a more enjoyable experience, even to someone who typically doesn’t enjoy exercising with weights.  In other words, when you feel it where you’re supposed to feel it, you begin to get a sense of your own creative control over your body.  That’s fun.

Celebrate your individuality.  He taught us to love our bodies for what they can do, as opposed to focusing on what we don’t like about them.  Within the integrated system that your body is, your strengths are catalysts for change, and your weaknesses are opportunities to create.  You are only limited by your imagination.  Also fun.

I really believe that the world has lost one of its true originals.  Darren Oliver elevated the business of personal training to an art form.  More than that, he did it with heart. 

He touched the lives of many, which is evidenced by the massive outpouring of grief and appreciation happening currently on Darren’s Facebook page.  He was the type of person that made a positive impact on every person he crossed paths with.  He will be sorely missed.

I am so eternally grateful to have had this remarkable man as a friend and mentor.  I am happy for him that he is at peace.  Our loss is heaven’s gain.  I am equally thrilled that his influence will reach far and wide in this industry for many years to come.  His legacy is unmistakable.  We feel his presence still.

Here at Evolution Fitness, we’ll be sporting the signature red baseball caps all week, as a parting tribute.

I’ll miss you Darren.  Rest in peace my brother.  See you in the next life,

Conor

 

 

 

 

 

 

 

 

One of the BEST & most overlooked cardio workouts

I’ll admit it.  I love the holiday season.

I love seeing the tacky lights and decorations everywhere, I even like the corny music.

I especially appreciate that my clients started bringing me chocolates!

I like dark chocolate, btw. ; )

For my cheat day, of course…

On today’s blog I’ll share with you one of my all time favorite cardio workouts, and how you can use it to avoid putting on the pounds over the holidays.  I’ll also describe a crucial shift that can dramatically accelerate your fat loss.

Going for long walks OUTDOORS is absolutely one of the best ways to accelerate the results you get with your fitness program.

Yes, I know it’s cold.  Wear a scarf.  Yes, I know you don’t have a lot of time.  Trust me, if you make the time and get in the habit of doing this, you’ll wonder how you ever did without your power walks.

Why, you wonder? 

It does burn calories and fat, but nothing compared to an interval training or a circuit training workout, for example.  It doesn’t build any muscle, so it won’t enhance your metabolism in that way either.

The #1 reason it works so well…

The power of FEELING GOOD.  It creates a tremendous sense of well-being.  The need to be outdoors is coded right into our DNA!  And most of us are completely deprived of this basic need.  When you’re walking outside, you activate something primal within you…which is known to boost self-image.  Also, the combination of the fresh air, sunlight, improved circulation due to rythmic contractions of major muscle groups, and looking at things far off in the distance is proven to cure low mood and depression better than drugs!

Feelings of anxiety and stress are like a warm blanket to your fat cells. It keeps them cozy, and temporarily locked in place!  That’s because the presence of stress hormones kills your fat loss progress.  It’s one of the reasons why a fat loss program is not complete without some type of a stress management plan.

Feeling good, on the other hand, keeps those hormones in check.  This is a great thing if you want to lose bodyfat.

Not only does walking outdoors burn more calories than walking on a treadmill, AND contribute more to your overall well-being, but it helps you to better enjoy the process of losing fat.  That’s the big key.

I meet a lot of people who are just plain trying too hard to lose fat!

It’s as if they’d like to hammer the fat out of their body.  They’re always looking for what else they can do, and they’re running themselves ragged at the same time.  They’re frustrated.  The big shift here is that you need to allow the process to work for you. 

Feelings of overwhelm and frustration make your progress slow and painful.  It’s like trying to drive with the emergency brake on…

When you can find ways to enjoy the process, and not worry if the results aren’t here today, right this minute, it lowers the resistance to the process.  Once you initiate a program, you need to let go and allow the changes you want to occur. 

Before I lost the weight, I was ignoring this point.  I just kept feeling frustrated that the changes I wanted didn’t seem to come fast enough.  Then I’d slip up.  I’d think “well, I’m not making much progress anyway, so what’s the point,” and use that to justify wasting another week or two of progress.  That was me.  Some people give up altogether.

Take it from me, trying to force things never works.  Focus on feeling good within the process, concentrate on the immediate action steps that will be the most helpful, and let the results take care of themselves.

If you only focus on results, you’ll never see change.  If you focus on change, you’ll always get results.

I personally make a point to walk outdoors at least 3 times per week for 45 minutes to an hour and I love it.  It helps me in so many ways (I’m not fat anymore, for one).  I highly recommend you make this a part of your routine.

As for keeping the fat off during the holidays…

Get out and walk, walk, walk!  Instead of passing out on the couch after a big meal, take it outside, even if you walk at a slow pace.  This will help your body to better regulate its own insulin response and reduce the number of calories that get converted to fat. Pretty cool, huh? 

You can read about it in my special report, “9 Ways To Burn More Fat During The Holidays”.  Download your free copy by going here:

http://www.TurkeyBustingWorkouts.com

While you’re at it, please tell a friend about our free Turkey Busting Workouts from December 19th to the 23rd.  All the details are at the webpage above.

As always, if you have a story about how walking is benefitting you, back me up!  Please share your thoughts in the comments section by clicking “leave a comment” above.

Thanks so much for reading.

Live Strong and Healthy,

Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883

 

 

 

Personal Trainers Toronto Contest Winners Revealed…

I meant to get this out to you sooner, but it’s been an eventful week.

On monday we celebrated our 4th Annual Client Appreciation Evening.  Thanks to all who attended, it was a great night.

Please watch this brief, exciting video with some of the highlights, including some amazing success stories and the winners of our Fall Body Transformation Contest:

Here are the winners:

Boot Camp Competition

1. Rob Smith (wins 3 months free boot camp)
2. Tim Devita (wins $100 gift certificate to the Clarins Spa)

Personal Training Competition

1. Marlee Bell (wins 4 months of free training)
2. Karen Simpson (wins $100 gift certificate to Clarins Spa)

Boot Camper of The Year:

Nancy Johnstone

Member of the Year:

Alec & Mary Parry

Congrats to all of our winners and to everyone who participated! This was a lot of fun.

Please congratulate the winners in the comments section. Click on “leave a comment” below the title of this post! Thanks so much!

Conor Kelly
EVOLUTION FITNESS
(416) 220-7883

Another Very Overlooked Fitness Success Secret

First off, I need to say congrats to my Dad who kicked butt over the weekend at the Hawaii Ironman Triathlon Championships, finishing 8th in his division!

Way to go, Dad!!

That’s 2.4-miles of swimming, 112-miles of biking, and a 26.2-mile marathon run through tough ocean waves, and challenging lava-covered terrain.  Not bad for a day’s work, huh?

My Mom & Dad as flag-bearers for Team Canada!

I can tell you that he puts a lot of time and dedication into his preparation for a race like this, and it’s great to see him get rewarded for it.

If you wish you had more time to devote to your own workout routine then you’re gonna want to read what I have to say on today’s blog.

Last week I mentioned that staying healthy and avoiding getting sick might be the most overlooked success secret, and I gave lots of great suggestions on how to do that, which you can read about by clicking here.

Perhaps the #2 most overlooked fitness success secret is time management.  Bear with me here…”I don’t have the time” is probably the #1 excuse I hear from most people when it comes to explaining why they don’t have the health or the body they want.

As it happens, time management is a subject which is near and dear to my heart, and that I’ve studied quite a bit over the years, so here are a few tidbits for you to consider…

1.  We all have the same amount of time, wouldn’t you agree?  I mean, I’ve yet to meet the person with 26 hours to a day, or 9 days to a week.  What that means is that we all have equal opportunity to do the things necessary to get really fit, at least from a time perspective.

2. Time cannot be managed, only activities can be managed.  What this means is that the essence of good time-management is clearly identifying your priorities, and disciplining yourself to focus on doing those things first.

3. Some things are urgent and also important, such as renewing your driver’s license or an insurance policy.  Some things can be urgent yet unimportant, such as answering certain types of emails or phone calls.  You’re called to do them at the moment, but they don’t directly reflect your priorities.  Some things are neither urgent, nor important, such as (just for example) watching television. 

Finally, some things may not be urgent in the sense that you might not have to do them right this minute, but they are still very important.  These are the things we tend to procrastinate on, and they are also the things that have the most potential to enhance our quality of life.

Your fitness and nutrition falls into that category.

4. A fit person realizes that there must be a balance between doing all the things they believe they need to do and their ability to do all those things and more…That’s why they take REALLY, really good care of themselves…because the rewards are many, and it makes all the other stuff easier.

When you consider that being healthy and fit helps you concentrate better, have more energy and stamina, gives you more confidence and wellbeing, and helps you manage stress better, then it stands to reason that you become that much more effective and enjoy EVERY other area of your life that much more when you’re fit!

I can also tell you, that unless you make being healthy and fit a priority, you will not be healthy and fit!  Just doesn’t work that way.

5. It takes a strong commitment of time, energy, and focus to achieve and maintain great health.  It starts by scheduling health-related activities FIRST. If you really want big changes, then your workouts, time spent preparing food or packing healthy snacks, sleep time, relaxation time, all need to go in your calendar before anything else does.

If you already have too much on your plate, you need to look at what can you say “no” to, in order to make your fitness program a priority.  Whatever you’ve got going on right now, it can’t all be of equal importance to you.  You might have to make some tough decisions, but you’ll be better off.  I never said this would be easy, just that it would be simple and straightforward. 

6. People who attempt to layer a fitness program on top of an already chaotic schedule invariably fail.  Unless they’re already in the habit of keeping very fit.  That’s because it requires a particular type of focus.  This need for focus, even if it’s not that time-consuming, quickly turns a fitness program into just another chore, just another “something I have to do”, and an additional source of frustration and stress.  A fitness program is a process that must be enjoyed to be successful.  Besides, all that stress puts your body on lockdown, making it impossible to burn fat, no matter what you do.

People who make their fitness routine their “me” time have a very high success rate.  They develop an attachment to that time and actually start looking forward to it.  In my experience, failing to make that “shift” in your thinking leads to failure with your fitness program.

7. I can teach you plenty of time-saving methods, but you still have to make the time.

That’s part of the huge power of working with a personal trainer: it’s that you’ve made an appointment, you’ve scheduled your success.  Either you schedule your success, or you’re planning your failure.

If you’d like to learn more about how a personal training program can help you be even more effective toward your goals in all areas of your life, give us a call at (416) 220-7883 or fill in your information here to request a complimentary trial session.  You can meet with one of our trainers to discuss all the possibilities, with no further obligation whatsoever.

When you allow this “shift” in your thinking to occur, when you start putting what is important but not urgent before everything else, I promise you that miracles will begin to happen in your life. 

Take action on this today.  You can thank me for it later. ; )

Live Strong and Healthy,

Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883

Week 3 of my six-pack program & yet another personal trainers Toronto breakthrough!

Hi All,

Hope you’re enjoying the warm weather here in Toronto.  From a weight loss perspective we’re all probably a bit lighter on water weight as we continue to sweat it out in this heat!

As of today I have two weeks remaining until we fly out to Paris and spend the month in Bulgaria.  This also means I have only two weeks left to reach my goal of achieving a six-pack, or losing 3% bodyfat in a month.

My progress has been slow and steady, but I’m still feeling confident.  Here’s a quick wrap up of what I’m doing and a couple of quick breakthroughs that can make ALL the difference to your fitness and fat loss results.

1. Fast progress is a result of continual change.  If you want to keep seeing results consistently every week it means you need to keep tweaking something each week, do a little more or just something different.  This may not be completely true if you’re just starting out and have more fat to lose…at that point you can benefit from consistency.  However, when it comes down to the last few pounds or as you get closer to your goal, you need to be a little craftier and use frequent change to your advantage.

2. No carbs after 6PM.  This is my new policy this week.  I’m still eating low-glycemic index carbs during the day, as per my last post.  But as carbs are an energy substrate, and we burn less energy (generally) in the evening or when we sleep, minimizing the carbs at that point of the day will help minimize fat storage.  The other thing it does is allow better growth hormone production, your most powerful hormone for burning fat!

3. Plenty of sleep.  Many of the processes your body uses for reducing fat are reliant on what happens during sleep.  As I get leaner it becomes necessary to achieve more and better quality sleep.  Sleep also lowers cortisol levels, a stress hormone that allows your body to store fat more effectively, especially around the waist!

4. (Big Breakthrough) My training becomes heavier.  Most people falsely assume that to burn more fat you need to use higher repetitions.  Not so.  According to research, reps in the 8-10 range using heavier loads generally produce a deeper fat loss effect.  This is partially due to the added calories required in recovering from an intense workout.  Many of the top bodybuilders I interviewed about this mentioned that their weight/rep scheme actually gets heavier as they get closer to contest condition, because they feel it sends a signal to the nervous system to continue building muscle, as opposed to wasting muscle as would generally occur on low calorie protocols with lots of working out!  If you are not challenging yourself with heavier weights I feel you may be missing a big chunk of your fat loss potential.  My only caveat would be that if you lack experience, this needs to be done with supervision of a professional.

5. I’m using set-extenders.  This should probably be the subject of it’s own blog post, but set-extenders are basically tactics we use to help take the body beyond what it’s used to.  Using partial movements, exercise combinations, and dropping the weight to extend the set are all examples of this.  Again, let the body know we’re serious about building muscle and it will get serious about burning a lot more fat!

If this seems like a lot to think about, it’s really not.  It’s very doable, you just need to learn the various components.  If you’re ready to shorten your learning curve dramatically, we use all of these strategies as part of our “4-Week Transformation” Boot Camp.  That’s why it works!

If you’re ready for your ultimate summer body, our next 4-week camp starts next week!  Call us at (416) 220-7883 or register here to save your spot:

Click here to have your own 4-week transformation

You can register today, or you can simply try us out for free.  Whatever you prefer.  Just know that spots are limited and the camp will fill up.

As always, please leave any questions or comments in the comments section above.  I look forward to hearing from you!

Live Strong and Healthy,

Conor Kelly

EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO

(416) 220-7883

The best personal trainers toronto fitness success tip ever

I’m just back from Chicago, where I was a featured speaker at an event called “Ultimate Success Camp”.

I love these events because I enjoy being around people who, like myself, are willing to invest time and money to work on themselves, and challenge their self-limiting beliefs.

In my talk, I shared the following:

Everything thing you’ve ever wanted is situated right at the edge of your comfort zone.

If you’ll just do one thing, which is commit to challenging the status quo, and develop the habit of changing your habits, the world is yours.  I meet people every day who say they want change, and they’re “willing to do what it takes”, but when it comes down to it they refuse to…

Workout in the morning…

Write down what they eat…

Prepare food and bring it to work…

Whatever…

They have self-imposed rules and conditions around what they are and are not willing to do!  The conditions you set for yourself under which you are, or are not willing to take action, are all that separate you from all the success you’ve ever wanted.  If you’ll commit to challenging those, and regularly take action which is outside of your comfort zone, if you won’t let fear or discomfort stop you, guess what, you become unstoppable!

Yes it’s important to educate yourself, but it’s also important to challenge any thoughts you may be having that do not support you in taking the action you need to take, in order to be successful.  The only thing standing between you the outcome you want, is what’s between your ears.

I know because I used to live there, and for the longest time, it prevented me from taking action.

You’ll need to be committed to this process, because if you’re not, your own thoughts will beat you down…You’ll rationalize and justify, and end up doing only what’s most convenient and produces the least amount of results.  Pretty soon, this becomes your habit, and you remain stuck in mediocrity.

Again, I’ve certainly been there and done that! 

My advice…

Do something each day that scares you, develop the habit of challenging your thoughts, get out of your head and get into UNCONDITIONAL action, and I promise you -your life will never be the same.

Just a little food for thought.

Enjoy the long weekend,

Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883

P.S. Action is important, but having a simple, yet proven process to follow is essential to your success!  Don’t try to re-invent the wheel, our program has worked for me, and for well over 400 people now!  Will you be our next success story?

Call us today or visit:

http://personaltrainerstoronto.com/trial-workout.html#

To speak with one of our passionate trainers!  Let’s make this the best year of your life!

 …

My Most Valuable Personal Trainers Toronto Post This Year

As you can imagine, I get a lot of questions about nutrition and exercise on a daily basis.

But the #1 question I get asked most frequently is…

“What do YOU do?”

I think that’s a very important question, because so many of us learn by example, and by modeling what others before us have done.

On today’s blog I have some killer content for you.

For the first time, I’ve posted MY nutrition journal, unedited and uncensored (cheats included)!  Not only can you see, in detail, every thing I do on a weekly basis…but in my comments I’ve included 11 bite-sized, easily-digestible, strategies and “breakthrough moments” to help you succeed even faster with your fitness program!

Neeeeehaw!

Why am I doing this?

Because I know how powerful it can be to have real, visual examples of how this process works.  Bottom line, I want you to have that breakthrough you’ve been waiting for.  Just remember where you got it.  : )

Here we go (comments can be found below):

   Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6:00 Family Day       Vita Bar    
7:00   3/4 cup oatmeal, 1 apple          
8:00     2 eggs, 4 egg whites, 1/2 cup red beans, broccoli 1 egg, 6 egg whites, 1/2 cup red kidney beans, sea salt, cucumber   2 eggs, 6 egg whites, 1/2 cup red kidney beans, cucumber, sea salt 40 bw squats, 30 angled pushups
9:00 4 eggs, 1/2 cup black beans, mixed veg (turnip, parsnip, brussel sprouts           1 large whole wheat pancake, 1 tbsp. margarine, 2 tbsp. maple syrup
10:00         5oz. Chicken breast, 1/2 cup red kidney beans, broccoli    
11:00 Shoveling snow! 6oz. Chicken breast, mixed veg         40 bw squats, 30 angled pushups
12:00     5oz. Chicken breast, 1/2 cup beans, broccoli 5oz. Chicken breast, 1/2 cup red kidney beans, parsnip, turnip   4oz. Salmon, 1/2 cup red kidney beans, broccoli  
13:00 4oz. Roast beef, 1/2 cup black beans, mixed veg           40 bw squats, 30 angled pushups
14:00         Cinch Bar   grilled cheese (7 grain bread, 3oz. Mozzarella, 1 tbsp. margarine) 1 apple, 1 piece of cheesecake
5:00   6oz. Chicken breast, 1/2 cup red kidney beans, broccoli       Cinch bar  
16:00     5oz. Chicken breast, 1/2 cup beans, broccoli 6oz. Roast beef, 1/2 cup red kidney beans, turnip and parsnip   training session 1 hr. walk
17:00       Vita Bar   Physique shake Caramilk bar with herbal tea
18:00 6oz. Chicken breast,1oz. Light feta cheese, cucumber       Salad, spinach, black beans, cucumber, tomato, chicken breast, tbsp balsamic vinaigrette 1 egg, 6 egg whites, 1/2 cup oatmeal, 1 apple 40 bw squats, 30 angled pushups
19:00   Isoflex bar         4oz. Baked, breaded tilapia, tabouli salad, asparagus
20:00     Can of Tuna, 1 tbsp canola oil, 1/4 cup red kidney beans, cucumber Training session      
21:00 Black bean chicken with mixed veg (Chinese food)     1/2 Cup Oatmeal, 2 eggs, 6 egg whites, 1 apple   4oz. Roast Beef, 5 sweet potato wedges, asparagus  
22:00   training session     Can of tuna, 1 tbsp canola oil 1/2 cup red kidney beans, cucumber 1 piece of cheese cake, 350ml Italian grappa, 1 sugar free red bull 40 bw squats, 30 angled pushups
23:00   1/2 cup oats, 1 apple, 1 egg, 8 egg whites          

 

11 Powerful Breakthroughs Based On My Journal

1. Keep A Journal!  Why?  Because it works.  I can site studies for you that prove you’ll lose weight 2-3 times faster just by keeping a journal, but ultimately I know from experience.  After so many years of doing this, and having coached hundreds of clients, I can tell you those that do the journal get results!  When you don’t, the odds of failure increase dramatically.  Period.  End of story.  What are you waiting for?  Follow my lead, use a format that’s convenient for you.  I’m in front of a computer a lot, so I use an excel spreadsheet.

2. Portions.  I’m a 180-pound man.  You can see, portions are not huge.  I just eat what I need to fuel.  Anything more is a stress on the body.  When you eat the right stuff, space your meals at regular intervals, and drink lots of water, you’ll see, you don’t need that much.

3. Meal Spacing.  You can see pretty consistently every 3-4 hours I’m having a meal.  It keeps you fueled, keeps you burning calories, and prevents over-eating.

4. Protein.  You can see that I get a bit of protein at each meal to boost my metabolism and keep my lean muscle while I drop fat.  That’s the key.  In recent weeks I’ve been experimenting with Tim Ferris’ “slow carb” diet.  No starches, dairy, or fruits.  Lots of veggies, protein, and legumes (beans and lentils).  I use 1, 24-hour period per week where I can eat anything I want (Sat. evening/Sunday).  This prevents me from getting bored, prevents my metabolism from slowing down, and helps me build muscle while I lose fat.  I like the plan because it’s simple to follow and it works, although I’m not sure yet whether it works better than my usual protocols.

5. Get on with it!  We ran out of most of our groceries on Tuesday, had to deviate from the plan a bit.  Stuff like this happens.  Get back on track as soon you can and don’t fret for a second!  Your body can’t count calories or carbs or grams of protein.  Go for consistent, not perfect.

6. Caffeine.  If you’re wondering about the sugar-free Red Bull on Saturday, during periods of “bingeing”, caffeine increases the speed of gastric emptying, reducing the amount of fat that can be stored.  Plus I just like Red Bull, sue me!  I don’t drink it very often though.

7. Training.  Currently three times per week for about 45 minutes.  When you do the right stuff in your training session, it doesn’t take much for it to be effective.  Regardless, stategic nutrition is still the biggest catalyst your fat loss.

8. Pushup/Squats on Sunday.  Doing some light pushups and squats right before a cheat meal and 90-minutes after increases the insulin sensitivity of muscles, which means that you can force those extra calories toward helping you keep muscle while you lose fat, instead of beefing up those fat stores.  It definitely works, you can feel it.  Got that idea from Tim Ferris as well.

9.  Drink lots of water!  I didn’t keep track of my water here, but I typically drink about three litres per day.  This one habit could revolutionize your health.  I tend not to drink much with meals, but in between meals.  If I feel tired or hungry and it hasn’t been at least three hours since my last meal, I drink lots of water before doing anything else.  Usually takes care of it.  Water gives you so much energy and helps to control appetite while enhancing fat loss.  Drinking lots of water also allowed me to stop drinking coffee completely (try it)!

10.  Monday to Saturday I eat pretty much the same stuff.  You’ll see that there’s not a whole lot of variety in my meals during the week.  This is by design.  People who succeed the most with their nutrition plan eat the same stuff over and over.  Makes it much simpler to follow.  Most people overestimate how much variety exists in their current habits anyway.  I enjoy my food during the week and use Sundays to try different stuff.  Find a few meal options that work for you and cycle them.  It works.

11. Miscellaneous stuff (bars,  sea salt, preparation, eggs).  I choose mostly Shaklee Vitabars, altough I sometimes eat Isoflex.  I’ll eat a MR bar about 4 times per week usually.  Love organic sea salt for certain meals, great source of minerals, enhances energy and mood.  Prepare food twice per week and portion it into Glasslock microwavable containers at night or in the morning, depending on how late I get home and how early I’m leaving the next day.  Eggs are not overly fattening, the idea that they raise cholesterol is hooey, and was disproven a long time ago.  I eat mostly egg whites, but 2-4 whole eggs per day as well.

Please leave your comments or questions by clicking on “leave a comment” above!

Well that pretty much does it.  Hope you found that valuable.  More importantly, I hope you took notes and are gonna start implementing a few of these things, because they’ll be worth nothing to you unless you take action on what you’ve learned.  Stop thinking about it and just frikin do it already!  Get out of your head and get into action!  Thinking too much is precisely what got most people to where they are now – sick and tired of being sick and tired.  It’s too late to be a pessimist, you can do this! 

You don’t have to be great to get started, but you do have to get started to be great!

Don’t forget, if you haven’t already, this is your last chance to register for our complimentary fitness breakthrough session, “Stop The Confusion!!”, which takes place on Monday, March 14th at 6.30PM at Clarins Spa in Yorkville.

There are only a few spots left and I bet they’re gone by the end of the day!  Get all the details and register right now by going here:

http://www.ConorKellySeminar.com

And be sure to forward this to friends and family that might benefit!

Live Strong and Healthy,

Conor Kelly – EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO

Personal Trainers Toronto How To Lose 45 Pounds in 16 Weeks

I have a little inspiration to share with you today.

I just love hearing about success in all it’s forms – especially when it comes from one of our students.

Meet Andrew Stanbridge.  He works in the software industry, otherwise known as the land of coffee and jelly donuts!  A big congrats goes out to Andrew, as he’s now become our “biggest loser”, having lost 45 pound in 16 weeks on our program.  Watch this brief video to get Andrew’s comments.

Conor’s Comments: Here are 3 MAJOR takeaways from this video, and how Andrew was able to achieve so much success in such a short period of time.

1. You don’t get what you want, you get what you commit to.

I’m not sure how many times Andrew used the word “commitment” in this video, but that’s a big part of success.  Most people never really commit, they’re more into “trying”.  Sure, they want change, but because they’re merely interested (not committed, BIG difference) they make only the simplest and most convenient changes.  Doing it this way ensures that the results you get are almost not worth the effort.  When they finally give up they reassure themselves by saying “at least I tried.” 

People who are committed (not merely interested) are willing to do not just what’s convenient, but what it actually takes to succeed.  It starts by taking a firm decision, “this is how it will be”!  We all have that power, most of us are afraid to use it.

2. Expand your comfort zone, enrich your life.

Everything you want is right at the edge of your comfort zone.  By expanding your comfort zone, you can bring amazing things into your life!  If you would have told me 10 years ago I’d be doing half the stuff I do on an daily basis now, I probably would have freaked out big time!  The problem is, most of us let fear stop us from going after the things we want in our life. 

The way to overcome that is to just take small steps.  When Andrew started he wasn’t doing half the stuff he does now either.  Step-by-step he grew stronger and more confident, to where he now is excited by, and embraces the challenge of continuing on this path and losing even more weight.  Sometimes you’ve gotta take that leap of faith and “just freakin’ do it”!  Doing breeds confidence, making it easier to do even more.  As Andrew says, he became a believer pretty quickly…that was because of the small steps he took in the beginning.

3. Look for solutions instead of problems.

Most people will start something, and at the first sign of difficulty they’ll falsely assume it’s not working, or it’s not for them somehow.  For me, one of the biggest revelations in this video was Andrew talking about having a “real conversation” around his eating habits as opposed to a lecture.  Often times the problem is not the problem.  What I mean is that the real problem is the habit most people have of focusing on their problems!  In the Bible it says, “seek and you shall find”.  What would happen if you developed the habit of looking for solutions instead of problems?  I’m just guessing, but I think you’d find a lot more solutions!  Will they always be obvious?  Of course not!  But the point is that making the lifestyle changes necessary to weight loss is a big adjustment.  You’re gonna have to play with it a bit to find what works for you. 

At one of my recent talks, I told the story of how I recently switched my nutrition protocols and it really took me a couple of weeks to get it right.  You need to figure out what groceries to buy, what you can order when eating out, and what level of preparation makes sense for you. It’s so crucial you give yourself that space to make those adjusments.

Bonus Tip: Accountability works!

Andrew mentioned that one of the things that kept him going was that he wasn’t just committing to himself, he was committing to us, and to our program.  This is HUGE. 

It’s way too easy to rationalize and get away with stuff when we’re accountable only to ourselves!  Just knowing that someone else is committed to your success, and has put in the time as well makes all the difference.  You can effectively shorten your learning curve from years, or even half a lifetime, into just a few months, as Andrew did. 

Why prolong the pain?  If you’re ready for change, you owe it to yourself to take a look at our programs.  What one person can do, another can do.  You have the power!

Call us at (416) 220-7883 or visit http://personaltrainerstoronto.com/personal-trainers-in-toronto-consult.html to schedule your complimentary consultation today!

We look forward to hearing from you!

Live Strong and Healthy,

Conor Kelly

EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO

3 Jack Lalanne Fitness Success Principles (Special Tribute)

‎”The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it’s never too late.” -Jack Lalanne

As you’ve probably heard, a legend in our industry, Jack Lalanne, passed away at the age of 96 this week.

I can hardly think of one person that has done more for personal fitness in North America than Jack.

Did you buy his juicer? A lot of people did!  But here’s what you may not know about Jack: He’s widely credited with opening the first health club in North America.  He had a fitness TV show that aired a record 34 years.  He pioneered the use of weight training among women and athletes.  He invented many of the common machines you see in the gym today.  On his 70th birthday, he swam 1 mile, towing 70 boats while shackled and handcuffed! Damn!

I don’t know how that compares to pulling a bus, but I’m impressed.

He was so ahead of his time, in fact, that I felt it would be a fitting tribute to share with you three of his many fitness success principles:

1) Do a little exercise each day

Jack himself did two hours a day, every day, lifting weights and swimming, right up until he died! He wouldn’t tell you to do that much necessarily, but he strongly encouraged doing a litte bit of exercise, at least once a day. What’s important here is not the amount, rather, it’s the habit. One of his key principles was that good circulation, which exercise promotes, is essential for good health and overall happiness. As Jack says: “Exercise is the catalyst.  That’s what makes everything happen: your digestion, your elimination, your sex life, your skin, hair, everything about you depends on circulation.”  Hard to argue with him, huh?

2) Get back to nature

Jack felt that modern man has really gotten too far away from our natural state, and that’s why most people are so unhappy.  He encouraged getting your food from natural sources, and avoiding anything processed or synthetic. That’s what the juicer was all about – fresh fruits and vegetables, baby! Eat nutrient dense natural food and you’ll feel like a champ.  Eat processed food and you get sick and depressed. As the story goes, they made Jack an amazing cake for his 90th birthday and he refused to have a piece! Pretty hardcore…but you gotta admire his commitment.

3) Develop your mind

Laziness and bad habits are contributing to the decay of our society.  Jack saw it – a long time ago.  So many people are “slaves” to their bodies, as he called it.  The fatigue and lethargy that accompany a fat, out of shape body, only contribute to further laziness.  Jack preached that the mind needs to take over and will the body to movement. To that end, you need to train your mind to be able to fight how your body feels, and allow it to lead the body.  In so doing the body gets stronger, allowing you to be victorious in the “battlefield” of life.  Refer to my post on increasing willpower for some ideas.  “Would you give your dog a cigarette and a doughnut for breakfast every morning? People think nothing of giving themselves that for breakfast, and they wonder why they don’t feel good.”

Take a look at this great video:

I think what he shared was a recipe, not just for better health, but for better living.  Applying these principles consistently will help you enjoy a lot more success in all areas of your life. So get moving today and don’t be a slave!

We’ll miss you Jack…rest in peace.

Conor Kelly

EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO

Personal Trainers Toronto 5 Ways To Have More Willpower

Happy Friday!

Just back from Vegas *AGAIN* this week, and as much as I’m already missing the warm weather, I’m glad to be back somewhere that I can actually get some work done!

Too many distractions there, not the least of which was having beat up on a superhero!

Conor lays the smackdown on Superman

Yep, it’s all in a days work when you’re a leading fitness expert/former strength competitor!

I guess what happens in Vegas… stays on my blog.

Speaking of distractions, what distracts you from taking the actions you know you should be taking to better your health this year?

Today’s blog is all about how you can have more willpower, so you can zero in on what needs to be done to get even faster results with your program.

Here are 5 ways to have more willpower, as suggested by reknowned psychologist Dr. Daniel G. Amen.

1. Practice

The first step is committing to practising the skill of exercising your will. Either you’re in the habit of acting with willpower or you’re in the habit of not acting with willpower. Willpower is indeed a skill and you must practice in order to master it. The problem is most people aren’t even trying. Will you make the right choice every time? Most likely not. But if you commit to practice, over time you’ll learn to make better decisions most of the time. Make sense?

2. Sleep

Research shows that sleeping less than 7 hours per night generally leads to poor choices. Especially when it comes to food choices. So here’s your first opportunity to practice having some willpower: turn off the tv, go to bed. You’ll feel soooo much better about yourself than you would by staying up to watch something. When you’re better rested, you’ll drastically increase your personal power – that’s just the way it works. Make sleep a priority!

3. Balance Blood Sugar

Eating smaller, more frequent meals with protein and avoiding sugars works to help you burn more fat but also keeps your energy, appetite, and mood more balanced so wind up making better choices. Low blood sugar is a willpower zapper! Learn about low glycemic index foods to eat and keep healthy snacks handy. Then you’ll be able to lay the smackdown on your cravings just like I did to Superman!

4. Take Good Care of Your Brain

A healthy brain means a healthy mind. A healthy mind is a powerful mind. For starters, cut down on alcohol and caffeine, as these negatively affect brain health. It also a great idea to supplement with EFA’s (essential fatty acids).

5. Wear “Goals Goggles”

Have clear and written goals which you review daily. In all situations, ask yourself, “does my behaviour match my goals?” Learn to effectively view all decisions as either being supportive or non-supportive (vs. good or bad, too many moral connotations). Try to see yourself as though you were constantly wearing goggles that reflect your goals and view your behaviour through them. Does it match? It takes a little doing, but if you commit to this process your willpower will grow, day-to-day decisions will improve, and the results will show!

5 tips for more willpower

Remember, your body can ONLY change to extent that you do!

Live Strong and Healthy,

Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883

P.S. Join me for my talk at The Whole Foods Market in Yorkville next Wednesday (26th) at 7pm! Education is the enemy of misinformation. You’ll instantly be empowered to make better decisions and enjoy even faster fat-burning results. Don’t miss it! Only 20 spots available.

Register now by calling (416) 944-0500, get the details by going here:

http://wholefoodsmarket.com/stores/toronto/store-calendar/