|
Corporate Wellness | |
Want to wake up with zest and energy?
Have something new to look forward to and break up the workday?
Mix up your routine and feel revived?
Train by Trina's highly skilled, passionate, and motivating Fitness Professionals will come to YOUR workplace to help you KEEP THOSE RESOLUTIONS to GET FIT and FEEL GREAT all day!!
Trina would love an introduction to your Company's Human Resource Director to discuss what TBT could bring to your business!
416-788-2535
|
|
NEW YEAR BODY BLAST!! | |
BURN THAT HOLIDAY WEIGHT!
Check out this article on behalf of VITAMINWATER, complete with Trina's own expertise on:
"10 Ways to Drop the Pounds"
|
|
TBT REVIEWS | |
"Trina has made a difference in my life, she is motivating, inspirational and most of all very knowledgeable."
~ Angelina Amaral
TBT Group Ex. Participant
University Health Network
A few months ago, TBT teamed up with WORKINGWELL to bring your workout right to yoru office and break up the workday with a blast of motivation, energy, fitness, and fun! Check out some feedback! "Trina's has been able to modify the exercises for my physicial limitations-
...each class has a different routine and new exercises!
Trina's ability to reflect different goals for different particpants (makes) this is one of the best classes and instructors I have had in years. It is not easy but it is enjoyable. I am sad when I have to miss a class due to work."
~ TBT + WorkingWell Group Ex. Participant
College of Physicians and Surgeons of Ontario
|
|
A MOTIVATING WORKOUT ENVIRONMENT by Trina Lambe |
I wanted to start 2011 off a little differently. I recognize your reinvested commitment to "The Resolution" and I would like to provide you with some tangible tools so that you can create your own in-home gym in a small space and on a budget...
Therefore I consulted David Poggi of Fitness Depot who I deal with when purchasing equipment for in-home use. I asked Dave about the TOP portable and budget-friendly pieces of equipment (for a small space). I am really impressed with what Dave's feedback in regard to equipment for your home in order to have a full body workout with rehabilitation in mind to keep you fit and injury-free in 2011!
Dave suggests the Lebert Equalizer for a great workout on your back and upper body. It is good for pulling exercises and it is great if you like working out with a buddy as well! You all know that I am fully about the couple that plays together stays together! http://www.lebertfitness.com/
Dave also recommends the TRX for some fantastic in-home strength training (or anywhere, really). This is my personal favorite! My TRX has travelled all over the world with me, including Africa! TRX truly is "Fitness Anywhere"! Here is an intro video that we did at Train by Trina to show you how it works: http://trainbytrina.com/best-workout-videos/. In January I am taking another TRX certification because I just love the versatility of the system. Suspension Training is a great way to work many parts at once, using your own body weight.
Dave's third brilliant selection is the Lebert Stretch Strap, which is great especially for runners and/or anyone with tight muscles that does not like to stretch on their own. http://www.lebertfitness.com/. Stretching is vital to joint mobility and is too often left out of the workout equation. This tool is great because it is almost like someone is doing it for you!
The final pick form our equipment expert is one that has saved me from a number of injuries.....THE FOAM ROLLER!
As Dave says, the Foam Roller is a "phenomenal tool for anyone with overly tight
muscles. Runners, cyclists, anyone with back problems or postural issues:
this is a must-have!" I like to think of the Foam Roller as a rolling pin and your muscles are the dough. It lengthens and spreads out the muscle tissue.....terrific!
These are amazing pieces of equipment to help you have a great workout even in a very small space. All equipment is under $200 and most of it is portable and easily stored away.
Happy Home-Gym-ing!!
|
|
RECIPE | |
Almond & Banana Protein Starter!
This is a delicious and terrific way to fuel yourself in the morning - especially for those of you looking to balance the majority of your calories early in the day so you are satisfied and energized (and not starving before bedtime)! And for the people working on putting together their "home gyms" as per Trina's suggestions, a good ol' protein-packed shake is a great compliment to a new muscle-toning regime!
Ingredients:
1 frozen (or fresh) medium banana
1 cup (8 ounces) plain yogurt
100ml ice cold water (omit if using frozen banana)
1 ounce ground almonds
1 cup raw oats
1 scoop protein powder
Place all ingredients into a blender, and blend until smooth. Add extra water if you prefer a weaker mixture. Pour into a tall glass and drink. The perfect breakfast, or meal on the go. You can use any protein powder you like (or omit the powder altogether: it's your shake - make the shake your body needs)!
Serving Suggestion: Makes one protein drink.
Nutritional Info
651 calories
53 grams of protein
77 grams of carbs
17 grams of fat
Have recipe suggestions?
Send them to ashley@trainbytrina.com.
|
|
|
|
Hello Everyone!
Believe it or not it is 2011!!!! Train by Trina is thrilled and more motivated than ever about a brank new year of Health, Fitness, and Vitality!
In the 1st MOTIVATOR of the year:
~ Trina's Article: Working Out at Home - no problem!
~ Corporate Wellness: A great time to start up a new fitness program in the workplace!
~ Nutrition Corner: Keeping Resolutions!
~ TBT's friends at VitaminWater share some tips to "Drop the Pounds" from the holidays.
~ Ask the Experts: In an image-preoccupied culture we sometimes forget that one of the primary reasons we exercise and keep active is to strengthen our HEARTS and improve our cardiovascular health for better living! - Check out this month's Ask the Experts question for some tips on being heart-conscious exercisers!
Trina & Ashley
Trina Lambe, ACE PT RMT
TBT Owner If you have any questions, concerns, or want to check in with us at the office, please don't hesitate to get in touch with Ashley, her office hours & contact info are below.
Ashley Seaman 416-216-0976 Monday-Thursday 9:00am-2:00pm
|
|
|
NUTRITION CORNER |
It's that time of year...RESOLUTION TIME (at least this is where we really have to muster up that discipline and will-power to MAINTAIN those resolutions)!!
Here is just a little bit of motivation, inspiration, and tips to help you reinvest in your goals!!
Nutrition isn't just about eating....it's about having a consciously-chosen plan for how your going to maintain and enhance your overall health + well-being. Credit yourself for making nutritious choices (for instance: not smoking, reducing caffeine intake, researching vitamin supplements, creating healthy sleeping habits...and obviously we all know...be more active!!)
Give yourself time to BREATHE and recognize your priorities: what do you need/want to change?
Write it down: sometimes we gain a sense of clarity and we can focus our goals appropriately when we externalize them from our minds, and make them visible.
Simplify: One step at a time...give yourself permission to slow down when you need to (if you rush, you might miss out on something really great...)
Set aside specific time for just YOU every week - to plan, to relax, to have fun...
We get one run on this crazy planet we might as well be as happy and fit as possible!!
I wish you all the very best in mind, body, and spirit for 2011!  |
| Ask The Experts | |
Q: How can I measure the intensity of my workouts & ensure I am maximizing my cardiovascular capacity?
A: Count your heartbeats! Resting Heart Rate (RHR) for a woman ranges between approx. 54-85+ beats per minute (bpm), and for men 49-84+ bmp based on your level of athletic ability (the more fit you get, the less work your heart has to do!) RHR on average is in between 71-74 bpm.
When you workout, you want to bring your heart rate into it's target zone: take your pulse and count how many beats per minute (or how many beats per 10 seconds & multiply by 6). Your target heart rate falls in the range of 50%-85% of your RHR (depending on age, fitness level, intensity of your workout). Your MAXIMUM heart rate (100% of your RHR) can be calculated by subtracting your age from 220 (approx.).
*REMEMBER to pace yourself - and work your heart up to it's target heart rate, and take the time to progressively restore it back to normal. (Workouts are more enjoyable when your body can follow a natural arch of warm-up and cool down!!
*Tip#1: When taking your Carotid Pulse (neck) be sure to use your first two (2) fingers on the same side of your body as the side of your neck you are checking (right hand for right side of neck - you don't want to cut off the air supply!)
*Tip #2: Use music that has complimentary beats per minute to match the arch of intensity in your workout (for instance you want to aim for 125-130 beats per minute at the highest level of impact).
*Tip#3: Measure your RHR over 3 days in order to get an accurate average.
HAPPY HEART HEALTH!!  |
|
|
|
|
