March Client of the Month: Jaye Kerzner

March Client of the Month: Jaye Kerzner

Though it can seem that the Client of the Month Award would go to clients who lose the most weight, gain the most muscle, and so on, that’s not always the case. Jaye has won this award for the month of March because of her relentless determination to consistently improve even in the face of setbacks such as surgery and past injuries. I came to Matt with very specific training parameters that I was being tested on for a competitive paddling team – along with a pair of sore knees and some trepidation. In coming to Matt, my overall goal was to be the best that I can be given my limitations, but my specific goal was to be able to bench 100 lb. in my fitness test and to do at least 1 pull up (maybe more).  My fear in returning to a personal trainer was that I was going to feel beat up at the gym physically and emotionally after an already grueling week of practices. I am pleased to report that I have reached my (short term) goals and that I have never felt beat up after a workout – tired and a bit sore maybe, but not trashed. As a 59 year old woman paddling on a team with others up to 35 years younger, I appreciate the accommodations that Matt makes to the exercises that allow me build my strength without feeling punished in the gym. I feel that I am making steady progress, but more important to me, I feel that I am learning the proper way to do the exercises. Matt is...
The StrongerYou Formula – a 6-Week Program to Achieve Your Goals

The StrongerYou Formula – a 6-Week Program to Achieve Your Goals

If the first three months of 2017 are any indicator of pace – summer will be here before we know it. While we’re not in the business of quick fixes or crash courses, we can’t deny that warm weather (and the associated swimsuits, shorts, and tank tops) is a motivating factor for fitness. To help you achieve your goals, we have set up the StrongerYou Formula – a 6-week individualized program to support your success. As we believe in sustainable and long-term effects, this is the perfect stepping-stone to a future of fitness and goal achievement. With the right mentality and commitment, you’ll see results in time for beach season (and will be able to maintain those results into sweater weather). So, what is the StrongerYou Formula? We have set out two options (conveniently named option A. and option B.). With the StrongerYou Formula, we have found that the clients that train at higher frequencies get the best results. Don’t believe us? Check out our most recent client of the month: Dylan Buckley. He trains with us 3 times per week and is seeing phenomenal progress. Option A includes: 6 weeks of 1-on-1 training at a frequency of 3 times a week Goal assessment and check ins Nutritional guidance and diet recommendations Total cost of $1200+GST Option B includes: 6 weeks of 1-on-1 training at a frequency of 2 times a week Goal assessment and check ins Nutritional guidance and diet recommendations Total cost of $900+GST We assist you in accountability, injury prevention, and overall adherence. All you have to do is bring your game face and we’ll do...
Life with a Busy Schedule: Getting to Your Fitness Goals

Life with a Busy Schedule: Getting to Your Fitness Goals

Life with a Busy Schedule: Getting to your Fitness Goals Life can get busy. As a business owner, I can attest to this – sometimes it feels like there’s not enough hours in the day. As such, taking care of yourself and your fitness can be hard to prioritize. So today, we’ve come up with some easy tricks you can implement into your daily routine to make staying on track much easier. Schedule your workouts and prep time – Just the same as you would schedule a meeting or doctor’s appointment into your calendar, do the same with your workouts and meal prep. This is actually one of the great reasons why hiring a personal trainer can be so beneficial to adherence – you now have 1-5 blocks per week where you have exactly 0 excuses as to why you shouldn’t be at the gym kicking butt! Even if you don’t have a trainer, the same concept applies. Bulk Prep – you know what they say: if you fail to plan, you plan to fail! One easy way to plan for diet through a busy work week is to set aside a couple hours every Sunday (or whatever other day you have off during the week) to plan out your week’s menu, grocery shop for all the necessary ingredients. Then, bulk prep any ingredients that you know you’ll be using a lot (and that won’t spoil). Some easy ones for bulk prep are: a pot of rice, chopping all your vegetables for easy access, marinating your meats, and cooking your meats a few days in advance. Frozen veggies are...
5 Tips: For a Gym Newbie

5 Tips: For a Gym Newbie

You know what they say, “by the yard, it’s hard, but by the inch, it’s a cinch”.  With this in mind, we thought we’d introduce a new series – one which focuses on quick, actionable change that can be made to any routine. The whole idea is to make you a stronger, healthier, and more positive version of yourself. So here it goes: Keep Dietary Strategies Simple: diet fads are nothing new. But starting a fresh routine can be intimidating. Atkins, Keto, high carb, low carb, high protein, vegan, vegetarian… we’ve heard them all. With the plethora of choices, you can get stuck in “paralysis by analysis” – like having too many cereal options at the grocery store, standing in the aisle, unsure about which to pick… We’ve all been there, right? At the end of the day, the NUMBER ONE determinant of bodyweight is energy balance – the amount of fuel you input vs. the  energy you expend. As long as you’re running at an energy deficit, a balance, or a surplus, you can reach your weight loss, maintenance, or gain goals, respectively. From there, you can optimize your protein/ fat/ carb intake for even more optimized results. Feel the Motion (Sight is for Suckers):Struggling to feel a muscle work in a certain exercise? Common trouble areas such as the lats and low traps (the muscles used in upper body pulling motions: rows, face pulls, and lat pull downs). A simple fix to this issue is closing your eyes (We know… it sounds weird, but bare with us). Have a friend/ trainer/ stranger (don’t be shy) place their...
The Benefits of Tandem Training

The Benefits of Tandem Training

Gym time with a trainer is an excellent route in achieving your fitness-related goals. But for some, it can be intimidating and difficult to commit to. Tandem training is a first-rate option. This is due to a variety of reasons: a lower cost per person, increased motivation, the ability to try partner-required exercises, and a less intimidating start to your fitness journey. First off, a 2:1 trainee-to-trainer ratio allows your partner to sustain your motivation. They act as a “fitness sponsor” – holding you accountable. Let’s say one day you’re feeling run down after a long week at work –  considering skipping your workout (you can always come back on Monday and make up for it, right?).  You message your training partner and say you aren’t feeling well and want to skip. Since you would be unfairly leaving them to workout alone, they might tell you to suck it up. You’re in this together, after all. At some point down the line, you might run into the inverse scenario. This is why many programs use this approach with great success. Not only does tandem training increase program adherence and motivation, but it’s also an affordable option. In fact, training prices for 2:1 training sessions are (on average) 25% LESS expensive per person. This style of personal training also allows you to try new exercises – ones you wouldn’t be able to do in a 1-on-1 training setup. Exercises such as a seated partner medicine ball toss require 2 trainees and can be an effective (and fun) way to develop your core musculature. Last, but certainly not least, tandem training...
Not Every Workout is a Bootcamp

Not Every Workout is a Bootcamp

From the outside, personal training can seem like a very hardcore, high energy undertaking to many prospective clients. In many ways, it is. One very common misconception is that all workouts are this bootcamp, “kick your butt into shape”, circuit style of training, regardless of the client’s goals. This is definitely not the case. Often times, the KISS (keep it simple, silly) approach works extremely well for building strength, toning, and building task-specific performance. First off, I’d like to clarify that my goal here is not to discredit boot camps. Due to the high intensity and aerobic focused nature of these programs, they can be a great general workout to get the best results on top of your regular training especially if your goals are primarily fat/weight loss oriented. That being said, when the goal is to optimize one’s training to ensure the best results, large group fitness classes are not always the best option for muscle gain, injury rehabilitation, and task specific work such as hiking, or competitive sports. When going to the gym for the first time, it can be a daunting task; there’s loud music, an enormous amount of options for exercises, sets, reps, and workout programs – not to mention the form on all of these exercises (for a more detailed guide on how to figure out where to start, check out our article on starting out with going to the gym). As such, one of the best ways to go about beginning training is to determine your weakest link and build from there, with the exercise selection being based on the goal of the...