| Contact PJ |
Phone:
604-341-1509
Email:
info@fitnesswithpj.com
Snail Mail:
5446 13B Ave, Delta
V4M 3W7
Web:
www.fitnesswithpj.com
FaceBook:
Fitness with PJ |
Fitness Links
Check out these links and use the knowledge and the power of the internet to help get you fit!
Need I say more...
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How Fit Are You?
Ever wondered how fit you really are? Every new client that I start with performs a fitness assessment so that I can see exactly that. This assessment gives me a snapshot of their weaknesses and strengths, physically as well as mentally. With this information I am better equipped to provide that client with a personalized program that will take them to the next level with their health and fitness. Try performing your own fitness assessment with my squat & push up test and 12 minute walk/run test.
- Squat test: squat as many times as you can in one minute. Make sure that you squat low enough so that your thighs are parallel to the ground. If you perform 25 or less you are a Beginner, 26-37 Intermediate, 38-55 Advanced and 55+ Elite.
- Push-up: from the toes perform as many push ups as you can in one minute. Place a small pillow under the chest and make sure that your chest hits the pillow with every rep. If you perform 20 or less you are a Beginner, 21-28 Intermediate, 29-35 Advanced and 36+ Elite. From the knees, if you perform 15 or less you are a Beginner, 16-24 Intermediate, 25-30 Advanced and 31+ Elite.
- 12 Minute Run Test: get on a treadmill and try to get as much mileage under your belt as you can in 12 minutes (the mileage is displayed on the treadmill). You can set any speed that you want, just make sure that you add a 1.5% incline. Take note of the distance and then log onto The 12 Minute Run Calculator to see your results.
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Fitness with PJ T-Shirts
 I now have t-shirts! Made of 100% pre-shrunk cotton, these tees will have you looking good while you workout. $25, men's and ladies sizes available. Thanks to my big sis Cindy for silk-screening them for me! |
FaceBook
Fitness with PJ
 If you haven't already checked out my FaceBook page, please do. Each day I post new tips, video and pictures to help keep you fit and motivated. I only have a company page up, so please do not try to find me individually and when you are there I would appreciate it if you clicked "Like" on the page. Thanks! See you there... |
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Fall Classic Run
...And You're Invited!
Even though I will be in a course that weekend I encourage you to join the last 10km run of the season, The Fall Classic. Click here for more infoThe run is on Nov. 21, Sunday at UBC at 9:30am. There is also a walker's option and for you hard-core runners a half marathon. |
Weight Loss Challenge
Weigh-ins Next Week!
On September 26, 56 individuals were weighed in and registered for my Weight Loss Challenge and this Sunday Nov. 7th, we find out who the winners are!
The winners consist of the top 3 people who lose the most percentage of weight. The prizes are as follows: 1st place: $670, 2nd Place: $400 and 3rd Place: $250.
I'm very excited to see everyone's results and will be reporting all the details via FaceBook and in December's e-newsletter. If you missed this Challenge, mark Jan. 16th on your calendar and catch my Couple's Weight Loss Challenge. More info will be released in December... but let me tell you now it's gonna be BIG!
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 TRX Challenge Winners!
Throughout the month of October my clients competed against each other to see who could win the title of TRX Champion. Each client performed as many reps, in one minute, of the pull-up and the suspended crunch - two exercises designed to test their upper body strength and core strength. The results are in and the the Champs are:
For the Ladies:
1st Place Laura Assalone
Way to go girl! In fact, Laura was only 2 reps away from beating the guys! She may be little, but she packs a mean punch.
2nd Place Cindy Phillip
You can also view this powerhouse on my YouTube video swinging around a kettlebell like nobody's business (under "Quick Links" at the side)
3rd Place Susan Green & Shannon McDonald (tied)
Nice going ladies!
For the Men:
1st Place Jack Shannon
Who didn't even want to be in it in the first place. Great job Jack!
2nd Place Scott Lunn
No you don't get a free t-shirt cause you placed!
3rd Place Dave Mellis & Dave Cender
The two Dave's tied for 3rd!
Thanks to all my clients for being such great sports and humoring me with this Challenge. You all did amazing!
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Recipe of the Month
Low Calorie, Meal in One
Chicken & Sweet Potatoe Stew - slow cooker
6 bone-in chicken thighs, skin removed & trimmed of fat
2 lb sweet potatoes. peeled & cut into spears
1/2 lb white button mushroom, thinly sliced
6 lg shallots, peeled & halved
4 cloves of garlic, peeled
1 c dry white wine
2 tsp chopped fresh rosemary, or 1/2 tsp dried rosemary, crushed
1 tsp sea salt
1/2 tsp pepper
1 1/2 tbsp white-wine vinegar
Directions:
Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired, and stir in vinegar.
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Exercise of the Month
Side Plank with Twist
The Plank is a static, otherwise known as isometric, exercise for strengthening the abdominals, back and shoulders. Isometric strength is important for stabilizing the trunk in various sports and exercises. The abdominal plank is a great exercise for strengthening the transverse abdominus. The transverse abdominus is the deepest layer of abdominal muscle and wraps around the whole midsection. When you contract the abdominals, your waist becomes thinner. This is the action of the transverse. Therefore, a strong transverse abdominus means a smaller, tighter waist. When you are doing the plank exercise, or a variation of the plank, make sure to contract your abdominals while remembering to breath. Side planks are a variation of the full plank.
- Lie on your left side with your bottom elbow directly below the shoulder. Stagger your feet so that the bottom foot is in front and the top is directly behind you (back toes should be touching the front heel). Lift yourself up and extend your top arm straight up. Hold - see Picture 1.
- Take the top arm and swing it down and under your body, twisting the top hip forward. See Picture 2
- Bring the arm back up to above the shoulder and do again. Aim for 10-20 times and then switch sides. If this is too hard, you can start with a modified side plank by bending the bottom leg and balancing on the knee - see Picture 3.
 | | Picture 1 |
 | | Picture 2 |
 | | Picture 3 |
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