Bahamas!

I'm going to be away in the Bahamas from March 11-14, for some much needed rest and relaxation in the sun. I realize that it's only a short time away, but I think a 4 day vacation is just what the doctor ordered. Living and working in Toronto (personal trainer) is amazing...the city is lively with events, culture, and vibrant people doing their different jobs. I love that this city's economy supports entrepreneurs and small businesses. Since I began working as a self-employed personal trainer (Toronto), I have all the respect in the world for the hard-working people who take risks and chances on their own. There have been highs and lows, but overall it has been a wonderful experience. Being self-employed it is a massive job, and one that deserves a nice little vacation away from the hustle and bustle of my job in the city. I do plan to exercise daily and hopefully run on the beach, sleep anytime I like, and enjoy tropical cuisines (specially the fruit!).

When was the last time you took a vacation hmmm?

Yours in health,

Sebastien

Go Canada! For real this time

Go Canada!

So we broke some new Olympic records, and had a big ole party afterwards. I have to admit that I joined my fellow revelers at a pub on Bloor for the festivities. I even drank some shady beer and then had some sushi to celebrate our victory after the Gold medal hockey game. It was great to see how many people gathered to celebrate our victories on such a lovely February night. From this Toronto personal trainer's point of view, this is one goal achievement that's worth celebrating! Go nuts Canada, and don't tell your trainers what you did last night LOL!

Yours in health,

Sebastien

Get Ready, Get Set... Go!

Get Ready

Like many people, I'm not only annoyed by the snow that we've been getting in Toronto, but staying inside and grumbling about it compounds the problem. Slogging through the muck is irritating, and I've realized it's somewhat of a deterrent to getting to your favorite gym or bootcamp. I'm sure my Californian followers are laughing at us Canucks right now as they sip cocktails in the sun. Coincidently, this is also the busiest part of the year for me as a Toronto personal trainer. I thought I'd show people what's involved when considering hiring a fitness professional. There are many options available for your fitness needs...do you need a yoga class? Kickboxing? Spinning? In every city, there is no shortage of good options. No matter what you decide to do, make sure to assess your level of fitness by answering the Physical Activity Questionnaire (PAR-Q). If you answered YES to any of the seven questions, consult with your doctor before beginning any physical activity. Every reputable gym and/or personal trainer will make you fill one out.

Get Set

Being a Personal Trainer (Toronto), I meet people with different needs, and I make individualized programs for everyone. No two programs are the same, as no two people are identical! On the first session, I perform a physical assessment to get an idea of what level of physical activity is appropriate for my client and their goals. I then design a fitness program, and I teach the necessary exercises to achieve their goals.

Go!

The next step is to execute the fitness program, begin regular personal training sessions, and do a follow up fitness assessment 4 or 8 weeks later. You should have achieved some short-term goals so far, and made some great progress towards your long-term goals. It's very motivating to see progress, and this will sustain you through the weeks leading up to your next fitness assessment. I love when my clients see results, and my job is to hold you accountable to your fitness goals.

If you're looking for a trainer to help you with weight loss (Toronto), I offer one session for Free. I believe that people should get an opportunity to try out a service before committing, so they can choose the best fitness professional for their needs.

Best of luck with your fitness goals!

Sebastien

Did a Spin Class taught by Chris McGrath...you heard me, Chris McG is a certified Spin Instructor!!

So as many of you know, my client Chris McGrath is one bad mamajamma. I met him 23 months ago and he's done some amazing things. He's lost over 200lbs, learned to kickbox, became an avid runner, and also a loud-ass weightlifter. But today he did something really special...he taught a spin class as a certified Spin Instructor!!

My girlfriend Sammie (www.bootycampfitness.com) and I were invited to participate in his spin class, and I have to admit I was very nervous. Chris became addicted to spinning in 2009, joining Legacy Indoor Cycling and got some fabulous results. He made it a personal goal of his that he would become a certified spin instructor in 2010, and last week he did just that. I knew what was next: he would teach a class that I participated in. Yikes! My reason for being nervous is that I knew I'd be participating in a class that is being taught by someone who has over two years of savory revenge to dish out to his trainer. And boy, revenge was a dish served sweating on a spin bike (not cold). The class was carefully planned, taught with precision, and executed with professionalism. Nothing short of excellent. And my legs were cooked!

Today was another landmark day. A day where he could be the teacher to two knowledgeable fitness professionals, and he WOW'd us with a class worthy of being called the best spinning class in Toronto. I'm not bullsh*tting either, i'm a professional personal trainer, and his class was magic.

I would like to thank Chris for his incredible effort working towards achieving his personal fitness goals he set out not so long ago. He is an ambassador to people who need help in their fitness journeys, and need role-models who has 'been there and done that'.

Today I'm very proud of Chris, and this is another 'beginning' to a beautiful story. As a fitness professional, it's days like this that make it all worth it. I'm proud of being part of his journey, and i'm proud that he can now live in a world where he can be free of physical and emotional constraints that previously haunted him.

World, watch out...there's a new kid on the block ;)

Keep rockin' on my friend!

Sebastien

WOW! What a year!

Hey everyone,

As the holiday season quickly approaches, I feel like it's time to wrap up the year with some notable mentions. I have to say that it's been one heck of a year, and with all the ups and downs, I want to start 2010 with positivity, optimism, and some major ass whoopin'!

Let me start by saying that it's time to update you with what's new and exciting. First, as some of you may know, my amazing client Chris McGrath has some big news..he hit his second major training goal of losing 200 lbs!! WOW!! Actually he lost 201.6 lbs, 20 days ahead of schedule. Holy moly that's insane...a big congratulations my friend. For those of you who have not yet heard the story, Chris McGrath came to train with me 22 months ago, weighing 435 lbs. As of his last assesment, he weighed in at 233.4 lbs. Simply awesome. The funny thing is that this is just the beginning...i've created a monster and as the new year approaches, new goals and new horizons will also be created.

Another amazing mention is the upcoming release of the Booty Camp Fitness workout DVD, which I had the pleasure of prepping Sammie and her staff. They did insanely well and i'm proud of each and every one of them!! You rock Sammie!!

I hope you all enjoy the end of this wonderful year, and take time to enjoy it with people you love...your friends, family, and your favorite trainers ;)

Cheers to 2009, and see you all in the New Year!

Sebastien

Keep on Track with a Pedometer!

Welcome back summer!

What a beautiful day, and what a way to get going with your fitness after such miserable weather.
I just recently bought a pedometer for use with my clients, which turns out is a fantastic way to track just how much walking one does in a given time. It is a great and affordable way to add a new dimension to your fitness plan. I think I spent $14 on mine, and it has already paid for itself in quantitative data gathering with my clients (I like numbers).

At first, I was somewhat hesitant to use this seemingly boring little device, which can't send email, make coffee, or tweet me (three things I seem to need to do daily). What it can do however, is generate a total number of steps that a person takes. How is this useful? Let's put this into context. If a person works 9-5 in an office, and takes a break for lunch, is busy with normal life stuff, that person will have a certain number of steps associated with that activity and lifestyle. That person's total step count would be totalled, and they would be categorized by activity levels.

The activity levels are as follows:

2000 steps is equal to 1 mile or 1.6 kilometers

10000 steps is equal to 5 miles or 8 kilometers

A Person who walks 10000 steps will burn 2000-3500 calories/week (depending on weight and other factors).

While walking does not seem too difficult, there is a growing movement for movement (I know, not the best wordplay). Bad jokes aside, the benefits of walking are numerous including:

- great for stress relief
- weight bearing activity
- good for the ole bones
- great cardiovascular activity for endurance
- an opportunity to be outside and smell the roses
- can be done by yourself or with groups
- can track your steps with your pedometer, and challenge yourself each week

Here's to a great summer everyone! Go outside and walk your buns off!


Your's in Health,

Sebastien

Reflection need not only be in the mirror

Hello all,

I have just returned from a wonderful trip to Amsterdam, The Netherlands. What a beautiful city...canals everywhere, fresh air, great cafe's, museum's, and art exhibits. My friends and I took a trip there as a pseudo "guy's trip", plus we got a ridiculously cheap plane ticket, and the only downside is that we had to stop over in Iceland...how sweet is that?

During my trip, I saw people everywhere on bicycles, eating fresh food, and shopping for groceries every day. I thought to myself, why don't we do this back at home?? This is how life should be! Everyone in the city seems content to cycle to their destinations, and some manage to use their cell phones, and possibly iPods at the same time...now that's coordination!

Now where was I? Right...I began to look at myself from the 'Outside-In'. Sounds weird yes, but let me explain. When you're in another place or country, life is different. I don't have to wake up early in the morning to train anyone, or deal with people's fitness concerns, or do anything related to my job. That was nice! That's something I have never done before, even in past trips. I also realized that in the bigger picture, I have a responsibility to 'care' for people that i'm working with, and that's the fine print in my job description, and the part that they don't tell you when you start working. I always strive to put the "Personal" back in Personal Training, and it allows me to work with my clients on other levels other than sets and reps. But there is a serious consequence...and I've realized that for me to take great 'care' of my clients, I have to take care of myself first and foremost.
Now dosn't that sound so selfish? And that would also be the advice I might give others when we discuss their lives. I've neglected to focus on the guy that makes this all gel together for goal achievement. Ah how the universe comes full circle.

So what now then? Here's the bottom line. First, i'm going to whoop my clients' asses since i'm refreshed from a lovely week off, and i'm sure they've missed me (or not!). Second, I will continue to plan world domination, and tick off my personal goals, and lastly eat brocolli daily for fibre, anti-oxidants, and good health.

I recommend to everyone out there that you should take time to reflect on your life from the 'Outside-In', and make sure that you are doing what is right for you first. When you are well, everyone around you will glow!

Your's in Health,

Sebastien