Kitchener Personal Trainer, Weight Loss & Personal Training Tips

Strive for progress, not perfection. -unknown

2012-01-20T09:55:00.001-08:00

Personal Train together & Save money!‏

2012-01-10T09:33:00.000-08:00

Allot of folks have been asking me if there is any discounts when training together. So I thought I would remind you of our Semi Private Personal Training Program.

It's a great way to get started with a Personal Training Program while sharing the cost with a friend, spouse or loved one.

It's called our Semi-Private Training and starts as low as $19 a session!

You can have your own mini boot camp, 12 week fat loss program or whatever your goals are we can make it happen at half the cost of our one-on-one Personal Training Program!

So here is how it works!

You will have the opportunity to train with up to 2 other people who share similar goals and aspirations. Each program will be customized to meet your individual needs within this semi-private session.

You can have us match you up with 1-2 other people or you can start your own semi-private session with 1 or 2 other friends!

Client Benefits:

Initial fitness consultation & assessment

Complete 12 week personalized nutrition program

Online nutrition journal for trainer review

Exercise program design

Private one-on-one attention

Weekly accountability check-in

Monthly progress report

Guaranteed results

Training at a reduced rate

Exclusive studio community events

Semi Private sessions areare completely tailored to your needs. Programs are designed around your personal goals and every detail is accounted for through our professional service.

If you are serious about getting into the best shape of your life and are ready to come in fat and leave skinny then contact us to schedule your complimentary Weight Loss & CWF Fitness Consultaion.

Click here to get started today!

You may also email us atinfo@chriswalkersfitness.com or call us at 519-743-4949

Together, we will make your health & fitness dreams come true!

Talk soon!

Make it a great day!

Chris

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Tell us about your healthier you resolutions for 2012?

2011-12-30T11:09:00.001-08:00

“The difference between try and triumph is just a little umph!” -Marvin Phillips

Are you 1 of the 12?

2011-11-24T07:28:00.000-08:00

Hope all is well! Just wondering if you wanted to be 1 of the 12? What 12 you ask?

Here's the deal! I'm looking to provide 12 serious clients with the most comprehensive & professional health & fitness Boot Camps available today.

With over 1,288 Fitness Boot Camp sessions completed over the last 6 years and the best Boot Camp guarantee in Kitchener, you can be confident that I will help you achieve your goals the fastest and safest way possible!

As of today I have 2 spots available for the 6:30PM Women's Slim Down my Body Boot Camp.

8 Spots in the 7:30PM Boot Camp and 8 Spots in the 6:30AM Boot Camp

And best of all you can save if you take advantage of our Christmas Sale for a limited time!

Check out the link below to see our specials and reserve a spot:

http://freeweightlosssecrets.homestead.com/index.html

Oh, one more thing! I would like to meet with you to discuss your goals after or before you join so were both clear on the path you need to take to achieve the body and health you want.

It's important for us to develop a relationship as I don't always get the time to answer your questions or give you that special attention at our boot camp sessions.

I'm serious about helping you succeed and if you're serious too I invite you to become one of the 12.

So your next step is to click on the link below which will take you to our special Christmas Extravanganza Sale page. Sign up and reserve a spot for our Slim Down my Body Women's Boot Camp to be selected as one of the 12 who are serious about achieving their health and fitness goals going into 2012!

http://freeweightlosssecrets.homestead.com/index.html

I look forward to working with you and hope you're 1 of the 12!

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Keep Your Body in Check All Year Long

2011-11-18T15:54:00.000-08:00

A few reasons you should eat well from January 1 to December 31.

Life is one huge seasonal event. Spring turns into summer, summer to fall, fall to winter, and winter to spring. As you pass through these seasons, you go through your own seasons: from being a toddler to a child, the teenage years, and adulthood. And while the world and your age may operate seasons, your eating habits should stay sure and steady throughout the year.

Why? Good question. Here are a few answers to help you stay on track with your healthy eating ways.

Bulky, Beautiful, Killer Calves

2011-11-16T09:52:00.000-08:00

Wish your calves were to die for? With the right steps, you can go from common to killer calves.

Having good-looking calves improves your legs' strength and appearance, giving you added confidence and athletic ability.

But if you're like many people, you probably don't spend much time working your calf muscles out. Sure, you run and do squats, but you rarely give your calves your undivided attention. Unfortunately, if you're just bringing your calf muscles along for your exercise routine without pushing them, you're missing out on what your calves can be.

What can you do to turn your everyday calf muscles into something to take notice of? It depends on your end goal.

Baby Steps to a Better Diet

2011-11-14T13:32:00.000-08:00

Big diet adjustments have you overwhelmed? Then start with baby steps.

Whether you need to change your diet in order to shed pounds or improve the health of your heart, it can be hard to know where to start. If you've set a weight loss or health goal for yourself, the best way to achieve and maintain that goal isn't to completely overhaul how you live your life overnight. You're more likely to maintain good habits if you start out slow and steady.

So what baby steps can you take to make a healthy diet a life habit instead of a mere goal?

Easy Cold Remedies

2011-11-09T13:50:00.000-08:00

With cold season around the corner, keep these home remedies on hand to battle your symptoms.

Feeling miserable because of a cold? While bed is calling your name and you know you should listen, duty is calling too loudly to ignore. What can you do to feel better faster? Good question with bad news. Because there is no cure for the common cold. As a virus, it has to run its course, which usually takes one to two weeks.

Thankfully, you don't have to suffer the whole time you have a cold. Numerous home remedies are available for colds and many have been around for centuries. Here are a few ways to help alleviate your discomfort.

Staying off Sprain Street

2011-11-07T15:34:00.001-08:00

Sprains come in all shapes and sizes - none of which is too fun. Here's how to avoid sprain pain.

You're in the middle of a basketball game, rowing a boat across the river, or working under the hood of your car. Suddenly, a pain springs up that you can't ignore. It's a sprain.

A sprain is a common injury that occurs when you overstretch or tear a ligament somewhere in your body. Elastic bands of tissue, ligaments' job is to connect bones where they meet together in joints such as ankles, knees, wrists, and thumbs. A sprain is common in sports, but it can occur any time you fall or twist in the wrong direction.

What can you do to avoid getting a sprain, and what is the treatment for sprains if you do get one?

Pop! Goes the ACL

2011-11-04T15:08:00.000-07:00

A relatively common athletic injury, a torn ACL can put an abrupt end to your athletic endeavors for this season and possibly the next.

Commonly referred to as the ACL, your anterior cruciate ligament is found inside your knees and connects your thighbone (femur) to your shinbone (tibia). When this tissue is torn, you become the victim of an ACL injury. While they can occur at nearly any time, ACL injuries typically come about while playing sports that require sudden stops, pivots, and direction changes such as soccer, basketball, football, and tennis. Your highest risk for ACL injury is when your foot is firm on the ground as your knee sharply twists to one side or your knee takes a direct hit from someone else's knee, a goal post, or another hard object.

Following an ACL injury, you may be able to perform normal activities, but returning to a sport may require surgery. And after your surgery, it can take up to nine months for your ACL injury to heal completely.

So how do you know if you've torn your ACL, how to you treat it, and can an ACL injury be prevented?

Get Sexy Obliques

2011-11-02T15:56:00.000-07:00

Slim your waist, support your lower back, decrease back pain, and improve your posture. That's the power of your obliques.

Better known as side abdominals, oblique muscles are a pair of muscles that enable you to bend at the side and twist at the waist. External obliques are upper muscles on your sides, and the internal obliques are underneath them, crossing diagonally near the side of your abdomen.

Building stronger oblique muscles will give your core strength a boost and also lead to a ripped, toned stomach.

Many sports such as swimming, wrestling, and rock climbing give your obliques a great workout, but you can do more to beef them up. Just be careful. While strong obliques are important, if you make them too large, women will look bulkier than desired and men will lose that coveted V-shaped torso. But how can you make your obliques as strong as possible?

A Safe, Spooky Halloween

2011-10-31T14:05:00.000-07:00

When the ghouls and goblins play, here's what you should know to keep your little Casper and Cinderella safe and sound.

The jack-o-lantern is carved and sitting on the front porch in anticipation. The costumes are all picked out and ready to slide on at a moment's notice. The candy is sitting in the bowl beside your front door. And your children are panting like wild dogs, ready to hit the streets and grab all the teeth-rotting goodness they can. But before they head out for a devilish night of trick-or-treating, make sure Halloween is as safe as it is spooky.

Beating Bulimia

2011-10-26T14:51:00.000-07:00

What you should know about the oft-misunderstood condition of bulimia.

For most people, eating is a normal activity that gives the body the nutrients it needs to survive, maintain energy levels, and stay healthy. Eating is more difficult for someone with bulimia.

People with bulimia will eat large amounts of food, often in secret, while feeling a loss of self-control. They then attempt to rid themselves of the extra calories in harmful ways.

There are two categories of bulimia, though they often overlap. A person with purging bulimia binges on food and then forces self-induced vomiting or abuses laxatives, enemas, or diuretics to prevent weight gain.

For this person, the purging will bring a sense of relief. Someone with non-purging bulimia uses other methods such as fasting or excessive exercise to rid themselves of any calories they consume.

What causes someone to become bulimic, what are the symptoms, and what can be done for someone living with this life-threatening illness?

Contemplating the Midnight Snack

2011-10-24T12:51:00.000-07:00

Is eating before bed a good or bad idea? You're about to find out.

For years, eating at night was thought to be a factor in weight gain. The idea was that calories are not burned as quickly when you sleep, so the food you eat before bedtime turns into fat. This, however, does not seem to be the case.

In fact, there may be some snacks that are fine to eat in the late evening, but this isn't a free pass because there are plenty of foods to avoid for a good night's rest and optimal health.

Adults Have Nightmares, Too

2011-10-21T13:00:00.001-07:00

Though more common during childhood, nightmares also disturb the sleep of nearly half of all adults.

Remember that horrible nightmare you had as a child? Well, here's some bad news: it may be back to haunt you as an adult. That's right - whether you've suffered an adult-sized nightmare or not, you could wind up with one any time during your life.

Just remember - it's only a dream.

Running, Waking, and Women

No two people have the same nightmare, though the most common theme is being chased. Most adults' nightmares involve being chased by a scary man, whereas kids get chased by wild animals in their nightmares.

Adults also commonly dream about falling, natural or man-made disasters, and drowning.

In contrast to a bad dream, a nightmare is so disturbing that it causes you to wake up with feelings of intense fear, anxiety, anger, sadness, or guilt. You will probably remember the details of the dream vividly, and it may be difficult to fall back asleep.

Nightmares often begin during childhood, while a child is learning to deal with separation anxiety. After the age of 10, nightmares become less common, though studies show that 5 to 10 percent of adults have nightmares at least once a month. And while all adults are at risk for nightmares, they occur more frequently in women than men.

Pants!

2011-10-18T12:06:00.000-07:00

How's that for a catchy subject line?

Hello! Elly here... you have probably spoken to me if you've called Chris Walker's Fitness for any reason. I thought I'd hijack Chris's blog, and post about my experience here so far!

I've been a plus sized woman for... well... as long as I can remember! Food is my friend, and I am more likely to curl up on a lazy boy and read a book than to get up and be active somewhere. At 36, I finally decided to do something about it.

I started working out here in the last week of June. I found I started learning things about myself that I didn't know before! (this has been a previously unexplored area of my life!) I learned that I can do way more than I think I can. I learned that once I started seeing myself able to do things, it got easier to say "Yeah, I can do that!" instead of "I can't do that!". I learned that I've NEVER pushed myself to my limit, and that is the very reason I need a trainer.

I also learned that I am IMPATIENT. Hey, I have about 90 lbs to lose. It's not going to happen in 2 months. So why do I keep being discouraged because I don't have the hourglass shape yet? I have a hard time keeping my sights on a long term goal.

Finally, after 3 months of working out and eating right, my pants are getting loose! Oh, I've been losing weight all this time, but I haven't been able to see a big difference in my general 'shape'.

It's hard to argue with your pants though!

Now I have a new dilemma! I'm obviously no where near my end goal, but I am going to need new clothes pretty soon! I can't buy a whole new wardrobe, because I'm still planning on shrinking, but bit by bit, things will be replaced. Starting with my workout pants! It's tough to do jumping jacks when you have to hold them up!

I'm sort of ok with this problem. :)
I'm sure I'll talk to some of you later.... but right now, I'm off to go shopping!

Contemplating the Midnight Snack

2011-10-13T12:18:00.000-07:00

Is eating before bed a good or bad idea? You're about to find out.

In fact, there may be some snacks that are fine to eat in the late evening, but this isn't a free pass because there are plenty of foods to avoid for a good night's rest and optimal health.

Mixed Drinks Get Skinny

2011-10-12T12:12:00.000-07:00

Turning your fat-filled mixed drinks into something on the thin side.

If you're trying to lose weight or are just trying to maintain a healthy weight, you already know that desserts, fast food, and other high-calorie foods should be avoided. But while you may worry about what food you eat, don't forget that many drinks, including mixed alcoholic beverages, contain a high amount of fat.

So if you're looking forward to enjoying a cocktail on your next girl's night out - or you aren't afraid of your feminine side, you'll need to be careful about how many calories you swallow with your mixed drinks. The good news is that low-calorie mixed drinks are available.

Not Enough Time?

2011-10-06T11:10:00.000-07:00

Is your schedule so full that it's hard to find time to work out? Here are six times to squeeze in some exercise.

You know exercise is vital to your health and well-being, and you've tried to fit it in. So why is it so difficult to make regular exercise a priority in your schedule? It probably has something to do with life. From work to kids to meals to errands to chores to sleep, fitting in anything else is virtually impossible.

But no matter how busy your life may be, you can find time to add more activity - if you're willing. Though a minimum of 30-minute increments of exercise are recommended, as little as 10 minutes can still make a difference. Squeeze in 10 minutes a day every day, and you'll rack up 300 minutes or five hours a month. How do you do it?

Read More...

Why You Need a Personal Trainer

2011-10-05T14:53:00.000-07:00

Wondering if a personal trainer is for you? Wonder no more.

You've been in the gym for days, weeks, months, or years, and for some reason, you've never sought the assistance of a professional trainer. Now you're wondering if you've made a mistake. Should you have enlisted the help of a pro a long time ago? Maybe.

Here are a few reasons to get a professional trainer on your side:

Eek! It's E. Coli!

2011-09-29T11:17:00.000-07:00

Keeping this dangerous bacteria out of your foods and out of your body.

If you've ever dealt with food poisoning, you would probably prefer to never deal with it again. However, E. coli (Escherichia coli) isn't your run-of-the-mill food poisoning. With the ability to potentially result in kidney disease in children and seniors, E. coli is one bacterium to avoid at all costs.
Get more about this easily spread bacteria and how you can keep it at arm's length by reading below.
READ MORE

Get More from Your Body

2011-09-28T12:06:00.000-07:00

How you can improve your body's performance in four steps.

It seems everybody who knows how to exercise has a tip or two on how to get your body to operate at its maximum potential. Which ones should you use? The ones that work for you. Believe it or not, most tried-and-true ways to get more from your body work. At least they work for a certain group of people.

Trying these different techniques will help you determine what it takes to help your body get to the next level of fitness and provide you with a better, stronger self.

Functional Exercise Videos

2011-09-27T11:08:00.000-07:00

Here are some Functional Exercises that you can use to improve day to day activities.

CLICK HERE FOR THE VIDEOS

Adobo Herb Salsa

2011-09-26T11:57:00.001-07:00

The unique smoky flavor of Adobo sauce makes this salsa a crowd pleaser. Easy to make with canned ingredients, your friends will think it came fresh from your garden.

Categories: Snack, Appetizers, Low Calorie, Low Fat, Low Cholesterol, Dairy-Free, Vegetarian

Here's What You Need

1 (28 ounce) can diced tomatoes
1/4 cup minced fresh cilantro
1 green bell pepper, diced
1/2 teaspoon salt
1/4 cup minced red onion
2 tablespoons balsamic vinegar
1 tablespoon adobo sauce from canned chipotle peppers
1 tablespoon chopped fresh tarragon

Instructions

In a bowl, toss together the tomatoes, bell pepper, onion, cilantro, adobo sauce, tarragon, and vinegar.
Season to taste with salt, cover, and refrigerate at least 30 minutes.

Nutrition Facts

Servings: 4, Calories: 61, Fat: 0.2g, Cholesterol: 0mg, Sodium: 620mg, Carbohydrate: 10.9g, Protein: 2.1g