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Current Newsletter

June 2009

Hello Train by Trina Friends,

With the arrival of summer, the clothes come off. At Train by Trina we are dedicated to helping you reach your full potentional. Are you thinking about the fitness goals you set back at new years to lose those extra few pounds? We have dedicated this issue to help you tap into your mental energy and get you to the finish line no matter what your goals.

In this months news we have free worksheets, goals setting downloads and much much more to help you define, track and attain your personal fitness goals.

As you know food and exercise go hand in hand so we have teamed up with our friends at Licious Living to share some awesome tips on healthy eating habits. Use our Healthy Habits Checklist to incorporate a few at a time and you are on your way to feeling great as the clothes come off this summer.

In this months feature article we talk about rewarding yourself, we took the guess work out of that too for you...This month's promotion comes with a built in reward. Purchase 20 Personal In-Home Fitness Training Sessions and receive a Free 1hour, in home Massage from our on staff RMT.

Be Active!

Special Offers & Promotions

Experts say to break a bad habit you need to replace it with a 'healthier' habit. Download this handy checklist and get started on your NEW healthy habits today!

Healthy Habits Checklist - Download Now

We are committed to your success! To help you define and reach your goals, we have created the following worksheet:

Defining Your Goals - Download Now

Once you have defined your goals, share them with us and we will send you a free detailed guide with a no fail fitness plan to get you into shape.

Share Your Goals

With the purchase of a 20Pack of Personal In-Home Training Sessions, Train By Trina will give you the reward - receive a FREE 1 Hour Massage in the privacy of your own home from our RMT - Bisa Dobson!

Offer Expires June 30 2009.

Book Today!

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5 Simple Steps to Achieve Your Fitness Goals

1 Set a Smart Goal

When you set your fitness goal, make it SMART:

S = Specific (How long, how much, etc.)
M = Measurable (Set a quantifiable goal)
A = Attainable (Set realistic goals)
R = Rewards-Based (Attach a reward to your goal)
T = Time Bound (Set a specific date to achieve it)

For example, if you can only do 10 pushups and you want to increase the number to 40 in four weeks your SMART goal could be: "To achieve my goal of doing 40 pushups I will do one extra pushup everyday for 30 days, and when I achieve my goal I will get a new haircut."

When you set a SMART goal it is a specific, measurable, and realistic intention, with a time-based plan. Setting SMART goals sets you up for success before you begin.

Trainer Tip: Review your goals daily to stay focused and motivated.

2 Get Clear About Why You Want It

It's important to get clear about why you want to achieve your fitness goal. Tried and true responses like 'I want to be fit', and 'I want to lose X lbs' are too impersonal. To anchor your goal in your mind, determine what feelings or experiences you wish to have once you attain it.

For example, when one of my clients said he wanted to lose 40 lbs, I asked him why. After giving me the typical answer of wanting to look and feel better he paused and then said, 'It would be great to go back to playing tennis with my old friends, and to play with my grandkids without getting winded.'

These were the answers I was looking for! By asking him why he wanted to lose weight I was able to show him that for him dropping 40lbs really meant reconnecting with old friends and spending quality time with his grandkids. This insight allowed him to emotionally attach to the idea of losing weight, and eventually achieve his goal.

So, once you've set your fitness goals ask yourself 'What do I want to feel and do once I've achieved my goals?' What comes up will be your ticket to success.

3 Schedule Your Workouts

You're more important than any other person or event you schedule into your day, so think of your workouts as an appointment with a VIP - yourself. Putting your workout time in your planner and then keeping the appointment will keep you on track. Although there will be times when the demands of your job, school or family life will force you to reschedule your workout, only do so when absolutely necessary and make sure the workout gets done that same day - don't skip it. We all know that skipping workouts won't get you results, so stick to the schedule you set whenever possible.

Trainer Tip:

Long after you finish exercising, your body continues to burn calories at a higher rate than normal. So maximize your calorie burning potential by doing your cardio first thing in the morning. You'll kick your metabolism into high gear for the rest of the day and promote weight loss.

If time is an obstacle for you spread your workouts throughout the day. If you can workout at home, squeeze 30 minutes of exercise in before the kids wake up and then get the rest of your workout in during your lunch hour or after work.

Schedule your workouts at times when you are at your best. If you're a morning person get moving at sunrise, and if you have more energy in the evening, exercise then.

4 Reward Yourself

Rewarding yourself for working out will keep you motivated (Please note: eating ice cream after each training session is not what I mean). So, treat yourself to things like a stroll with a friend after a hard workout; a day at the spa after sticking to your workout schedule for a week; or a weekend getaway with your partner when you lose your first ten pounds. Set your fitness goals and then decide what you will do for yourself after achieving it.

To illustrate, one Train by Trina client's goal was to lose 35lbs and one of her strategies was to stop drinking 3-4 Starbucks coffees, heaped with milk and sugar, each day. To reward herself for kicking her coffee habit, every time she thought about going to Starbucks she put the $5.00 she would've spent into a jar. Months later when she finally lost the weight she took $725.00 out of her 'coffee' jar and purchased new clothes to show off her svelte figure.

Take the time to figure out what type of rewards will motivate you and you're sure to be successful too.

5 Develop A Support System

No one has ever accomplished anything great without the support of others. For example, each Olympic athlete has a few coaches, financial backers, and healthcare providers all working to help them be the best they can be. Like those athletes, you also need a support system.

To reach your goal it is likely that you will have to change your habits and lifestyle. Having the support of your family, friends, and colleagues will make doing so easier. But remember, you don't get what you don't ask for. Don't be afraid to request help along the way. Whether you need a buddy to workout with or someone to take care of your kids so you can get your workout done, do what you have to get the support you need.

Use the five steps above to set clear fitness goals and to stay motivated as you work towards them; and you'll be well on your way to achieving success.

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Nutrition Corner

The Easier Way to Healthy Weight Loss

Making permanent changes to your well being and achieving weight loss does not need to be a daunting task. Be realistic with your expectations and make changes a few at a time. Old habits die hard; don't try to change everything all at once.

Adopt one or two of the following nutrition tips a month. Before you know it you will achieve sustainable healthy weight loss and good eating habits.

Drink Water - lots of it! Drink a glass of water when you first wake up in the morning, commit to 8 glasses a day.

Eat Breakfast - every day! Eating breakfast jump starts your metabolism and gives you the energy you need to get through the day.

Balance Meals - Fuel your body with a balance of lean protein, nutrient rich carbohydrates and healthy non saturated fats at every meal and snack.

Eat More Fibre - High-fibre foods make you fuller, take longer to digest and cause a slow, gradual rise in blood sugar.

Portion Control - Over the years, our perception of what constitutes a 'normal' portion has grown considerably and as a result so has our waistlines. Your meal portions should leave you satisfied, but not feeling 'stuffed'. Your body takes approximately 20 minutes to signal your brain that it is full, so eat slowly, pay attention to how you feel and adjust portions accordingly.

Don't Skip Meals and Snacks - Eating three healthy meals and two snacks each day helps regulate blood-sugar levels and keeps your body burning calories rather than storing them.

Incorporating these simple changes into your daily routine will help turn your eating habits into healthy, nutritious ones, permanently.

Click Here for 6 great tasting Snacks!

This article has been generously shared by Licious Living.

Licious Living takes the hard work out of eating healthy by delivering fresh, nutritious, balanced meals to homes and offices daily. You are what you eat. Be Licious!

Trainer Profile: Bisa Dobson

Bisa Dobson, a high energy trainer who has been fondly described as a 'drill sergeant with pom poms' by her clients, has been involved in the fitness industry for over 15 years. Prior to completing her honours degree in Kinesiology and Biology from York University she worked as a fitness instructor, and within three years of becoming a Registered Massage Therapist, she earned her designation as a Can-Fit-Pro Certified Personal Trainer.

Bisa has been with Train By Trina for 4years now. In her role as a personal trainer, she uses the knowledge she has gained through her massage therapy practice, to educate clients about their bodies and how they work. She is known for making each workout challenging, exciting and fun-filled for clients, whatever their fitness goals or needs.

Book a 20Pack with Bisa and receive a FREE Massage, Fit Test and Assessment and Personalized Training Program Designed by Trina.

Book Today

Trina in Motion

This summer you can find me at the Investors Group Beat the Recession Race Series. It's a series of sixty-four 5km trail runs. The races takes place Monday, Tuesday and Wednesday evenings at parks across the GTA.

Each race is $20 for adults and $10 for kids. Check out the complete schedule here.

They are fun community events and newbie runners will enjoy a tremendously supportive environment. It's a series for everyone!

To register visit: www.runfastracing.com.

Train by Trina is always here to help you with your fitness goals and needs. Send us an email or give us a call and we will answer any questions you may have on the path to better health!

Sincerely,

Trina Lambe
Train by Trina
416-788-2535
trina@trainbytrina.com

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