Not Fooling Around (NFA) Fitness

2011-12-31T20:50:00.001-08:00

Ideas To Live By

2011-12-01T00:11:00.001-08:00

In one of my conversations with a good buddy of mine he stated some ideas that I find worth mentioning:
- Love, respect and protect your family.
- Fear of nobody except for God (not in the sense that God is there to get you, but still...)
- Don't be a rat.
I think they are great principles to live by.

Secrets Of Succes

2011-10-30T11:38:00.000-07:00

Oftentimes we are looking for formulas or recipes to achieve something. This video brakes down the steps we need to take in order to achieve success.

What you don’t know about fat could kill you

2011-09-30T22:55:00.001-07:00

We all know that high amount of fat in our body increases the risk of diabetes, high blood pressure, stroke and heart attack. But there are many other important reasons-that not a lot of people know about- to get rid of that extra fat:
- Fat doesn’t just store energy, it stores toxins which affect the overall health of the body.
- A high fat percentage affects overall brain health and has been linked to higher risk of dementia and Alzeihmer.
- When a person’s body fat content is high, the fat tissue "behaves" like a gland that compromises the hormonal balance of the body.
- There are two stages of gaining fat: in the beginning fat cells grow in size; once they've reached their maximum size, the body produces more fat cells which will be there permanently. Once our body develops those extra fat cells, we we'll need to make extra efforts to keep the fat off.

These are just some of the reasons to keep our body in good shape. It's as easy as doing weight training, cardio, eating healthy food and sleeping 7-8 hours a night.

Too Old To Be In Shape

2011-08-31T08:25:00.001-07:00

Ever hear people say "I am too old to get in shape"?This video will make them think again.

The Right Squat Techique

2011-07-31T23:17:00.001-07:00

Squat is a great exercise for building muscle and for fatloss. But it has to be done with proper technique so we make sure we stay away from knee and lower back issues.

The weight loss formula

2011-06-30T22:47:00.000-07:00

Many people wonder what they need to do in order to lose weight, increase muscle tone, and get rid of excess body fat.
Some try weightloss supplements in the hopes of finding an easy solution, many opt to go on popular "special" diets, while others try their luck with "10-minute" workout videos that promise miraculous results with little effort and time.
Let's be honest. If any of these "quick fixes" really do work by themselves , we wouldn't be dealing with an obesity epidemic that we're seeing today. If you were to dig a little deeper and contact the manufacturer or the supplements, or the creator of the diet or work-out programs, they'll likely tell you that you have to use their product in conjunction with a sensible diet and exercise program in order to see the results as advertised. The bottom line is that these products themselves do not work independently. So, if you really want to see the results you must integrate all of these components into your weight program:
1. Cardio exercise
2. Weight Training
3. Healthy diet consisting mainly of lean proteins, vegetable, and low in carbohydrates
4. Plenty of rest. Being sleep deprived and/or stressed causes hormonal imbalances that can derail your efforts and increases your tendency to binge eat.

Weight Loss doesn't always come that easily. Like anything else worth having, it takes discipline, commitment and sacrifice.

Myths About Fat

2011-05-31T18:08:00.000-07:00

In many people's attempt to lose fat many times they shy away from eating anything that contains fat. This is a big mistake for several reasons:
1. In order to burn fat we need to eat a balanced diet containing healthy fats rather than deprive the body of any and all fats.
2. Healthy fats (e.g. Omega 3 and Omega 6 fatty acids) are essential for proper functioning of the brain and other organs.
3. There are some important vitamins that cannot be absorbed and used by the body if the fat is not present. These are called liposoluble or fat-soluble vitamins.
4. The good fats combined with exercise are key components to help lower bad cholesterol (LDL) while increasing the good cholesterol (HDL), which helps maintain healthy blood vessels and overall cardiovascular health.
While we should avoid bad fats (those from animal sources like butter, cheeses and fatty meats), we should focus on fats contained in nuts, seeds and unprocessed vegetable oils (e.g. canola, sunflower, or olive oil). Fatty fish like salmon is also a good option.

Stretching Exercises For Lower Back

2011-04-29T23:10:00.000-07:00

Lower back pain is a very uncomfortable and dangerous condition. To prevent or relieve back pain, do a few simple stretches shown in this video.

How To Read The Food Labels

2011-03-31T22:18:00.000-07:00

An important step in getting more health conscious is to be aware of what we eat every day. Besides reading articles and following radio and TV show focused on health and nutrition, a good thing to do is to read the food labels before buying the food items.
A food label will give you valuable information about the nutrients (proteins carbohydrate and fats) that are present and their percentage.
They are some important things that we should pay attention to when read labels:
1. Low fat or "'0" fat products, many times they are high is sugar or salt or both. Even if the product has an "healthy heart" label on it doesn't mean that is actually healthy. A product which is high in sugar is still dangerous for your health as hi intakes of sugar are correlated to obesity, type 2 diabetes and even dementia.
2. No fat no sugar products which contain high fructose corn syrup. Basically high fructose corn syrup even if it is made out of corn it is still high in calories and has the same effects on your body as sugar does.
3.Hydrogenated trans fats are mentioned on the food labels and we should avoid them as they are related to coronary heart disease.link:http://www.ncbi.nlm.nih.gov/pubmed/19345947

How to deal with a painful lower back - Part 2

2011-02-26T20:20:00.000-08:00

When you have recurring lower back pain, it's important to know what to do in the gym and outside. I wrote an article on what exercises you can do to strengthen and stretch muscle groups that will alleviate your back pain.
In addition to the exercises that I mentioned, there are also many things that you can incorporate into your daily routine to help decrease or prevent lower back pain:
Avoid sleeping on your stomach. It is creates strain on your neck, and also puts pressure on the lower back. Instead, try sleeping on your back having a pillow under the knees, or on your side in a fetus position. It may take a week or two to adjust if you're used to sleeping on your stomach
When carrying groceries, try to balance the load so that they're roughly the same weight on both arms.
Don't bend from the waist when picking up weights or heavy objects. Instead, bend from the knees and keep your spine straight.
When sitting, make sure your lumbar is supported and your feet are elevated so that your thighs are parallel to the floor or slightly above parallel. This will reduce the tension in your hipflexors and lower back.

Cardio vs Fat burning zone: What do they mean?

2011-01-28T21:20:00.000-08:00

I've recently been asked about what cardio zone vs fat burning zone means on the treadmill or elliptical. We all need to do cardio regardless of our fitness goal in order to keep the heart and cardiovascular system healthy (hence the name "cardio")

What does fat burning zone mean? This is where the heart rate is around 60% of your maximum heart rate. This is the number that the exercise machine calculate when determining your optimal pace. When doing a fat burning program, roughly 70% of the calories burned are from your body fat.

In cardio exercise mode, your heart rate is kept around 70 - 85% of your maximum heart rate. Within this range, 40-50% of the calories burned are from your body fat. But because you're exercising more vigorously, you typically burn more calories in less time. Also, this type of exercise is more challenging for your heart so it builds a healthier cardiovascular system over time.

For beginners, who are starting to become active, I recommend that you start in the fat burning zone and then move up to the cardio zone as you become more physically fit.

Fitness Myths You need to know about - Part 3

2011-01-22T23:33:00.001-08:00

A major mistake that people make when trying to lose weight is to starve themselves. Please don't do this! It's counterproductive and unhealthy. There are so many reasons why starving is bad for you. First and foremost, you'll deprive body of essential vitamins and nutrients. Also, starving tends to lower your ability to control your portions when you do eat, and therefore increases the likelihood of binge eating. Long term, this can cause frustration and makes it difficult to keep the weight off.
Instead, what I highly recommend is to eat small, healthy meals consisting of foods that are rich in lean proteins (e.g. fish, chicken, egg whites), vegetables, and whole grains throughout the day. These are nutritious, filling, and low in calories. This will help keep your metabolism up so your body continues to burn calories.

How to deal with a painful lower back

2011-01-08T20:13:00.000-08:00

If you have a lower back injury, it's important to know what to avoid doing in order not to cause any further damage.
First of all, avoid all exercises that require you to be on your belly and arch you lower back, such as back extensions.
Avoid doing squats with more than your body weight
Avoid doing deadlifts and other exercises that require you have to bend over without any support to your chest, e.g. bent-over rows
In order to prevent further damage you need to strengthen your core muscles, stretch your hamstrings, hip flexors, lower back muscles, and glutes.
Avoid lifting heavy items, but if you must do it, always remember to bend at your knees and NEVER from your hips or back.
Last but not the least, if your back pain lasts more than a week or if you're ever unsure about your condition, I highly recommend that see a kinesiologist or physio therapist.

How many calories do we need in a day

2010-12-30T20:33:00.000-08:00

We all know that a healthy lifestyle means exercising regularly, eating healthy, and getting enough rest. For today, let's focus on the "eating healthy" part of the equation. Eating healthy means not only eating all of the essential food groups, but also eating the right amount of food according to the body weight, age, gender and activity level. It's important not to overeat which could lead to obesity or even diabetes, or to under eat which could lead to malnutrition. To determine the right amount of food you should eat, you need to calculate your resting metabolic rate (RMR). RMR is the amount of energy (calories) a person needs for basic bodily function, including breathing, digestion, etc. The RMR does not take into account a persons physical activity. Here is a RMR calculator to help you calculate yours.
Now, you need to take into account you day-to-day activities such as working, playing sports, etc. This varies from person to person depending on their lifestyle. The "Total Energy Expenditure" (TEE) helps you determine your daily calorie burn rate. To calculate your TEE, simply multiply your RMR by one of the numbers below:

1.200 if you do little or no exercise each day
1.375 if you are lightly active or play sports 1-3 days/week
1.550 if you are moderately active or play sports 3-5 days/week
1.725 if you are very active or play sports 6-7 days a week
1.900 if you are extremely active, are an elite athlete, have a physically demanding job

Consuming more calories than your daily TEE will lead to weight gain. On the other hand, eating fewer calories than your body needs, will lead to weight loss. To lose 1 pound of weight per week, subtract 500 calories per day from your TEE. For example, if your TEE is 2000 calories/day, you would need to limit your intake to 1500 calories per day.

Fitness Mistakes to Avoid (Part 2)

2010-12-10T13:29:00.000-08:00

One common mistake that people make is relying only on cardio exercises when trying to lose weight. It’s important for us to understand that all exercises burn calories, whether it’s cardio, weight training, or sports. They’re all physical activities that require exertion and therefore burn calories--albeit at different rates. I recommend that you combine cardio exercises and weight training for best results in your weight loss.
Women tend to shy away from weight training exercises for fear of becoming too muscular. Now, there’s a big difference between being ripped (or toned) and being bulky. To have a well defined figure, you should lift moderate but challenging weights. Follow this suggestion, maintain a healthy and calorie-wise diet, and you will not become big and bulky. I can’t emphasize this enough--you must incorporate weight training into your program.

Great Source of Protein with 0 Fat, 0 Cholesterol, 0 Carb...Is there such a thing???

2010-11-30T20:32:00.000-08:00

A healthy balanced nutrition is made up of lean protein, whole grains, vegetables, and healthy fats. Even though you might think you're doing all the right things--exercising and eating right--but you might be surprised...
Case in point: a friend of mine--in his early thirties, exercises 3-4 times a week, eats healthy--recently went for a physical check-up. His doctor told him that he has high cholesterol and that he needs to reduce his meat intake and eat more vegetables.
He wanted to maintain his protein intake and cut cholesterol, so my suggestion to him was to substitute some of his meat intake with lean protein sources like egg whites. Egg whites are affordable, easy-to-cook, and contain no fat, no cholesterol, and no carb. They contain full chain amino acids that form a complete protein. Compare that with chicken breasts and fish, which are significant sources of cholesterol. All in all, these are healthy meats compared to red meats and pork. I would just recommend that you substitute some of your meats with egg whites. You can incorporate egg whites into so many different recipes including omelets, scrambles, protein shakes, and more. If you use raw egg whites in protein shakes, I recommend buying pastured egg whites. For more details about nutrition and exercise go here.

What's the best way to do cardio: Treadmill or Elliptical?

2010-11-21T10:30:00.000-08:00

I've been asked this question almost every day, so it's clear that most of you have grappled with this question at one time or another.
First and foremost, you should stick to the machine that you enjoy using--whether that's biking, treadmill, elliptical, or even rowing machine--and do it consistently. The most important thing to ensure that your cardio workout is effective is keeping your heart rate between 60 to 85 per cent of your maximum heart rate. The easiest way to determine your maximum heart rate is by subtracting your age from 220. For example, if you are 30 years old, your maximum heart rate would be 190, which means your optimum heart rate for cardio exercises would be between 114 and 161 bpm depending on your fitness level.
Last but not least, you should alternate your activities and change up your routine every 2-3 weeks to avoid reaching a plateau.

How to trim your grocery bill and eat healthier

2010-11-11T22:13:00.000-08:00

Saving money on grocery and eating healthy sounds impossible, but it’s actually not as difficult as you might think. Here are a few simple tips that can help you save hundreds of dollars and eat healthier:
Get volume discount by buying things in bulk at discount supermarkets or wholesalers. Prepare meals in advance that you can grab and go quickly. For example, cut up fresh vegetables, cook brown rice or pasta, and grill chicken breasts. This will reduce the urge to buy unhealthy and expensive to-go foods.
Avoid buying processed foods (think frozen entrees). They are usually expensive and unhealthy (e.g. loaded with sodium and chemicals).
Substitute meats with other protein-rich foods such as egg whites, low-fat, low-salt cottage cheese, beans, and soybeans.

How to improve your dating life

2010-10-30T21:34:00.000-07:00

I’m a strong believer that leading an active life benefits people in all aspects of their lives.
First of all, active people in good shape look better and, let's face it, this is an important asset when it comes to dating. Secondly, people who are active and look good tend to feel more confident, and are more likely to meet people and feel comfortable in social situations. Being active in different activities such as hiking, running clubs, and yoga gives you the opportunity to meet new people and allows you to take your mind off problems and improve your mood. Scientific studies have shown that regular exercise is an effective way of fighting depression. And, as most of you’ll agree, people with a positive attitude and outlook on life are more likable and tend to have a more attractive personality.

Fitness Mistakes to Avoid (Part 1)

2010-10-23T23:01:00.000-07:00

We all want to be healthy and in good shape, but there are several common mistakes that people make in the quest for their fitness goal. I’ve seen countless people tried to get in shape but failed because they fell into these traps. So here are the most common misconceptions you need to avoid:
First of all, doing thousands of crunches is not going to burn the fat around your midsection. Do overweight people who eat and chew a lot have skinny faces just because they’re using facial muscles all day long? No, they don’t. Exercises such as weight training, cardio, and good nutrition will help you burn fat. However, the fat burning process in not a targeted process. In other words, you cannot specify where you want to shed body fat first. That is a natural process that varies from person to person. It's good to know that where you gain fat last is typically where you’ll lose fat first. For example, if you tend to gain fat in your belly first before your back, then you will lose the fat in your back first before losing fat in your belly.
I’m not saying you shouldn’t do crunches. Crunches are effective in building a strong core, so we should incorporate them in our workouts. Just remember the fat-loss formula: weight training, cardio, good nutrition (smart calories diet), and rest.

Food Shopping

2010-09-30T14:32:00.000-07:00

In order to reach our fitness goals we need to make smart choices when comes to buy food.

Ways to blast your food with flavor and save calories

2010-09-17T14:07:00.000-07:00

We all want to be healthy and stay in good shape while enjoying tasty food. Eating "clean," as we say in the business, is not always easy. People often associate healthy food with tasteless food. That couldn't be further from the truth. Just follow the easy tips below for healthy, guilt-free, and tasty meals!
When grilling chicken or fish, add lemon juice to give it a fresh and tangy twist. It's tasty and has low calories.
For salads, avoid off-the-shelf dressings as those are often loaded with calories, fat, and sodium. Instead, mix a table spoon of olive oil with your choice of acid--vinegar, lemon, or lime. You can use opt for low fat plain yogurt.
Tzatziki dressing is also a tasty option, just be sure to choose the low fat kind.
Remember-eat clean, stay healthy and enjoy these tasty twists!

Getting in shape for an event?

2010-08-31T19:48:00.000-07:00

Let's say you are attending an important event (a wedding or a big party) in the next couple of months. You should absolutely use this as a catalyst to motivate yourself to get in shape. If you're attending the event with your partner or a friend, then you work with the partner or friend to motivate and support each other to work out and get in shape together.
To help you track progress and accomplish your goal of getting in the shape that you want, you need to set a deadline and milestones along the way. You can do this by dividing the total weight you're looking to lose by the number of weeks until the deadline. Say you're looking to lose 15 lbs and you have 3 months left until, you would divide 15 by 12 (the number of weeks) which is 1.25. This means you'll have to lose 1.25 lbs a week to reach your goal. It's important to keep in mind that a realistic and healthy weight-loss goal is 1-2 lbs a week. Stay on track, take notes on your workout routine and diet to see what works and what doesn't, then you can make adjustments accordingly. Last but not the least, enjoy the complements at the event and the accomplishment that you've made by sticking to your plan and staying disciplined.

Fitness For All

2010-08-21T21:33:00.000-07:00

Did you know that even birds can benefit from the workouts? In this video the bird is recovering after he had both legs broken. The specialist who took care of the bird
have said that his workout has drastically improved his muscle tone and he has a great chance of surviving out in the wild again.

No Regrets

2010-07-30T09:05:00.000-07:00

As I was strolling through downtown today, I saw an old lady in a wheelchair. She had a hard time moving around and doing everyday chores despite the help of the wheelchair. I couldn't help but wonder if we're all going to be in a similar state at some point in our lives. If that's true, what can we do to make the most of what we have going for us today? As a very wise man once said to me, "live your life, pursue your dreams, and have no regrets."
Seeing the old lady truly inspired me to want to live a better life, to be healthier, and to be happier. So, when I grow old and frail, I'll honestly be able to say to myself that I didn't cheat myself out of living a full life. I took risks, I enjoyed the ride, I did my very best and I have no regrets. Between the stress of everyday lives (and all the things that come along with them) it's easy for us to lose sight of the big picture and to forget that happiness is a journey and not a destination. So let's pursue our goals, enjoy life, and not transform the gift of life into a nightmare full of regrets and guilt. As one of my clients once said...when he will dies he wants to have "No regrets" written on his grave stone .

Beware of the Tricky Scale

2010-07-07T09:29:00.000-07:00

As a trainer, I deal with people who are concerned about their weight everyday. My advise is to focus more on their body fat percentage which is a more accurate indicator of their health and fitness level. Let me go a bit in details with that. Maybe you've heard of people who've lost weight, but still have unwanted layers of fat or they are flabby. This is because they have a very small amount of muscle and high body fat, it's what we call skinny fat.
Muscle tissues are more dense than fat, which means muscle takes up less space. So a person with low body fat percentage can be thin and fit but still weigh more than a "skinny fat" person.
For this reason, the traditional body mass index (BMI) by it self is not enough to determine our health and fitness level, because the formula only takes into account a person's body mass and height but not their body composition.
To get an accurate picture of your body fat, I recommend visiting a specialist who will use a skinfolds caliper, or an electrical impedance machine to assess your body composition.

Should you workout with an injury?

2010-06-25T00:31:00.000-07:00

As a personal trainer, every day I work with different people that meet obstacles when it's to make it to the gym. Sometimes it's lack of motivation, busy work schedule, or personal commitments. But health should be a priority for all of us and instead finding excuses for living a sedentary life we should find ways to get motivated.
One of the excuses people use is that they have an injury and they don't want to make things worse. It's true that doing exercises with an improper technique, we can get injured or we can make a injury even worse. But if you get medical advice, you'll know what you should avoid, and what is recommended for you to do when you are exercising. If somebody has a shoulder injury for example, it's OK to train the legs and do core exercises.
On the other hand, inactivity makes your body weaker, which could potentially prolong your injury. Physiotherapists can often recommend great exercises as well as what to avoid. And let's remember that exercise is a great mood enhancer and a good stress reliever. By exercising we improve the body, the mind and the soul.

Big Mistake: to workout on empty stomach

2010-06-12T21:35:00.000-07:00

Unfortunately this is a very common mistake that people make: exercising on an empty stomach. Whether they are dieting or just uninformed, working out with an empty stomach is never a good idea. Many people think it's alright to work out if they had their last meal 4-5 hours beforehand. But consider this:an intense workout puts a lot of strain on your body, which in turn requires extra energy to fuel it. If you don't eat anything for 3 hours or more before you exercise, your blood sugar level will drop dramatically during the exercise causing you to feel dizzy and nausea.
Sounds obvious, right? Well, as a professional trainer, I've seen clients and other individuals making this mistake time and time again. So spare yourself the agony and have a more productive workout by eating a healthy meal 2-3 hours beforehand. I mean, you wouldn't want to start your car with an empty gas tank, let alone drive it. So why would you do the same thing to your body?.

Lose Weight And Help Fight Cancer

2010-06-05T23:17:00.001-07:00

This is a very inspirational story about a personal trainer and a personal friend who was diagnosed with cancer, struggled. Watch this brief video to learn about his struggle, and how he overcame the deadly disease. Plus, from now through June 30th (extended from May), 50% of proceeds from the sales of the Express Fat Loss eBook will be donated to BC Cancer Agency Research.

30 Seconds Breakfast

2010-05-27T23:50:00.000-07:00

Breakfast is the most important meal of the day, click here to see why. Simple as that. Having breakfast helps boost your metabolism, so you burn calories at a faster rate. On the other hand, skipping breakfast makes your body crave food that are high in sugar and fat. So having breakfast is extremely important to a successful weight loss program. Yet, many people say they don't have time for breakfast. Here is my "power breakfast" solution: 30 seconds breakfast. In the evening before going to bed prepare this shake: 1 cup of skim milk or soy milk, 3-4 egg whites, 1/2 cup of oatmeal, 1 teaspoon of cocoa or cinnamon or both, half a banana (optional), and a tablespoon of peanut or almond butter. Mix all these ingredients with a blender, keep the shake in the fridge and the next day in the morning all you have to do is to drink the shake. Remember, to get good results you need to have a good nutrition and a good exercise program and a good plan. Here's a great program that I highly recommend, which has many more great recipes.
P.S.This is not a medical advise, if you have any health concerns see a doctor.

How to win the battle with cellulite

2010-05-20T09:32:00.000-07:00

Many times people asked me how to get rid of the cellulite. It is important to understand the factors that aggravate cellulite:
Dehydration. Drinking more water will not only help reduce cellulite but also increase your energy, improve digestion and overall well-being. Avoid coffee, alcohol and black tea consumption as they are dehydrate the body. It's recommended to drink 8 cups of water a day.
Lack of circulation. Wearing tight clothing will reduce the bloodflow to the tissues, and will accentuate cellulite.
Lack of exercise. Incorporate in your daily life physical exercise, both cardio and weights training, eat vegetables, reduce your salt intake, quit smoking and your body will thank you. Consult with your doctor if the problem is severe. Sometimes cellulite can be a symptom of a more serious medical problem that has to be identified and addressed by your doctor.
Reduce your fat tissue. Cellulite is fat. Simple as that. The less fat you have the less cellulite you'll have. When you are losing weight, it's important to focus on losing fat, not just weight. Many people want to get lean and they are losing muscle in stead of fat mainly because they don't eat properly. If you want to be successful with your weightloss you need a good plan that incorporate exercise, nutrition and rest.

Lose Fat and Help Win the Fight Against Cancer

2010-05-09T23:41:00.000-07:00

Cancer Survivor and Author of “The Ultimate Guide to Express Fat Loss” to Donate 50 Percent of E-Book Profits to B.C. Cancer Agency During the Month of May 2010.

In 2007, Martin Bolduc successfully battled throat cancer with the help of the B.C. Cancer Agency, and has since renewed his lifelong commitment to helping men and women all over the world live healthier, happier lives. During the month of May, he will donate 50 percent of the sales of his new e-book, “The Ultimate Guide to Express Fat Loss” to the B.C. Cancer Agency. When consumers purchase the e-book, they’ll learn proven nutrition and fitness strategies for losing fat, while simultaneously helping Bolduc and other survivors make strides toward winning the fight against cancer.
“Just five months after my cancer treatment, I won the 2008 Lean Body Challenge and was asked to train with the former Mr. Universe,” said Martin Bolduc, author and certified personal fitness trainer. “I am living proof that you can overcome any health challenge and reclaim a healthy, happy and purpose-filled life. When you purchase my new e-book, you’re making a commitment to reshaping your body and your lifestyle, and you’re supporting a very worthy cause.”

Bolduc is offering five bonus gifts, including an Express Fat Loss Unlimited Update Membership, 18 Different Meal Plans,
The B.C. Cancer Agency helped me face one of the most difficult health challenges that I’ve ever had to face, and for that I will be forever indebted to the facility and its amazing staff
I am fortunate to have this opportunity to use my new e-book as a way to give back to the B.C. Cancer Agency and also to help men and women who are facing weight challenges and need guidance and motivation to overcome issues with their weight and live the healthy, happy lives they deserve. In the journey toward optimum health, we all need an ally.

“The Ultimate Guide to Express Fat Loss” is a roadmap to weight loss for men and women of all ages. The e-book provides easy-to-digest tips and strategies for shedding unwanted pounds, eating to support health and weight loss and achieving long-lasting results. Men and women who have read the e-book and implemented the Express Fat Loss system have not only lost fat, but also revved up their metabolism, gained more energy and endurance and increased their self-esteem.

The Express Fat Loss system helps readers lose belly fat and achieve full body transformation by providing expert nutritional guidance and exercises proven to get results quickly. The book motivates men and women to make more responsible food choices and implement compound movement as part of their fitness routine for faster results in less time. The system is built on Bolduc’s decades of experience as an athlete, martial artist and bodybuilder, as well as his experience as an ACE (American Council on Exercise) and BCRPA (British Columbia Recreation Park Association) certified personal trainer.

Along with the purchase of “The Ultimate Guide to Express Fat Loss”, Bolduc is offering five bonus gifts, including an Express Fat Loss Unlimited Update Membership, 18 Different Meal Plans, “7 Core Exercises for a Strong Back,” “190 Smoothies and Protein Shake Recipes,” and the opportunity to email Bolduc questions about fitness and nutrition. Plus, customers will receive the added bonus of helping to make a difference in the lives of men, women and children who have been impacted by cancer.

“The B.C. Cancer Agency helped me face one of the most difficult health challenges that I’ve ever had to face, and for that I will be forever indebted to the facility and its amazing staff,” said Bolduc. “I am fortunate to have this opportunity to use my new e-book as a way to give back to the B.C. Cancer Agency and also to help men and women who are facing weight challenges and need guidance and motivation to overcome issues with their weight and live the healthy, happy lives they deserve. In the journey toward optimum health, we all need an ally.”

“The Ultimate Guide to Express Fat Loss” is currently on sale for $39.95. For more information, or to purchase one or more copies click here.

Your (Fitness) Dreams

2010-04-28T22:10:00.000-07:00

This is a great guest article written by Martin Bolduc, the author of The Ultimate Guide To Express Fatloss.

"Today I want to talk about something little bit different than nutrition, fitness or workouts, although it can apply juts as well to those areas.

I want to talk about your DREAMS. The dreams you have for fitness, in your personal life, or for your career. Never let anyone destroy your dreams. Your dreams are your ultimate goals. You have to do everything you can to achieve them. On your road to achieving your dreams, you will always meet some nasty people who try to discourage you. Those people are real losers.

You don’t need those people around you, and if you feel those people bring you further instead of closer of your dreams, let them go.

Every time you come closer to your dreams, some people will try everything they can to stop you. Why they do this? Like I said, they are losers. They don’t have the motivation to work for their own dreams, so they cannot achieve what they dream of in their life and they get jealous. Especially when you start to get some great results, you have to be very solid to maintain the right focus to reach it. That can make some people very jealous.

Have you ever seen a bucket full of crabs? They pinch and pull as they struggle to climb over one another to reach the top of the bucket – to freedom.

Ask any fisherman and they’ll tell you that a bucket full of crabs doesn’t need a lid – they simply won’t escape.

Why? Well, it’s not impossible for a crab to climb to the top, and really if they worked together it would be quite easy. But crabs don’t work together…

Instinctively crabs pull each other down-literally.

When one crab breaks away from the pack, reaching its pinchers toward the top of the bucket, the others promptly grab onto the escapee’s leg, pulling him back down. That crab is then pushed to the bottom of the pile and his dream of freedom is crushed.

People have a way of acting just like a bucket of crabs. Have you ever decided on a personal goal only to have someone in your life talk you out of it?

Do you have crabs in your life? A crab is…

* The person who discourages you from going to the gym
* The person who scoffs when you mention your weight loss goals
* The person who snickers when you choose salad over pizza

The crab mentality says “If I can’t have it, then neither can you.” When you decide to do something different, to reach for a goal and to improve yourself, the crabs in your life will do their best to hold you back.

Keep Crabs at Bay: When crabs come snapping, remember the following:

1. Ignore them: When someone in your life begins to pull you down with discouraging words, remember that you don’t have to listen. Don’t let them get into your head. Mentally tune them out or politely remove yourself from the situation. Who are they to tell you what you can or can’t achieve?
2. Understand them: Ouch! Insults and put-downs hurt, especially when they come from people that we care about. So what is the deal? Why do your friends, co-workers and even your spouse turn into crabs when you decide to improve your life? Do they really hope that you don’t succeed? The truth is that crabs are thinking about themselves-not about you. They see you attempting to better yourself and to change your life. Whether they realize it or not, this scares them. If you better yourself will you still like them? Or will you leave them behind?
3. You hold the power: Even the most persuasive crab doesn’t hold a candle to your iron will. When you are ready to change, and you’ve made up your mind without an inkling of doubt, then 90% of the work is done. Your mind is the most powerful tool at your disposal-don’t let a wimpy crab rob it from you.

Are you ready to make a positive change in your life? Don’t wait any longer. The Ultimate Guide to Express Fat Loss will give you the tools you need.

And don’t let a single crab talk you out of it!"

More tips on motivation

2010-04-23T23:20:00.000-07:00

Many times my clients are a little scared by the pain they experience during the workouts. I'm talking about the burning sensation that you feel in your muscles during the exercise. It is actually a very normal and beneficial thing. It's just lactic acid building up, but if you feel a sharp pain in the joints stop right away.
If all you feel is just the burn in the muscle that means you're working hard, you're spending calories and you are toning your body. Let's be realistic, we have to be out of our comfort zone when we work out in order to see results. Just don't be discouraged. Remember, the "burn" in your muscles last only few minutes a week, but the benefits are for way longer . See this like is a good investment. There are 168 hours in a week, so focus on 167 hours of benefits "at the price" of 1 hour or even less of pain. It is a good deal.
Another encouraging aspect is that the more you workout the more your body will tolerate that burning sensation, because the body adapts and will increase its pain tolerance. So with time it gets easier.
And last but not the least focus on the process not only on the results. Try to think how good you feel after each of your workout and reward yourself after each week that you did good by doing something calorie free like watching a comedy . It will make you feel happy and there's no guilt attached to it. You will feel, happier, stronger and more positive.

4 Easy Ways to Bust Boredom and Stay Motivated

2010-04-18T20:26:00.000-07:00

By this point, we all know how exercising is great for our health and well-being, and we also know that we need to exercise at least 3 times a week. But if you're like me and so many others, staying focused and motivated on your workout week after week can be challenging. Then again, we see those people at the gym who seem to always be motivated and focused on their workout and get great results. How do they do it? Here are some great tips to keep yourself engaged in your exercises:

1. Change your routine every 4-5 weeks. By doing this, you'll not only overcome monotony in your exercises, but it'll also help create "muscle confusion," avoid plateau, and stimulate your body to respond to the new exercises and get you results faster. Need new exercise ideas? Find them here.

2. Create an uptempo playlist for your workouts. Researchers have found that listening to energetic, upbeat music helps propel people to workout more vigorously. As with your workout routines, you'll want to refresh your workout playlist every 4-5 weeks to avoid falling into the "auto-pilot" trap.

3. Get a good workout partner. Having a workout partner will help you commit to your workout schedule and stay motivated...but only if you pick the right person. You'll want a workout partner who's self-motivated and is physically fit as this will help motivate you to be more disciplined.

4. Join an exercise class. Exercise classes allows you to be more social and get great energy from the group. I recommend boot camp and personal training groups because contain a good mix of cardio and resistance exercises.

Boosting Your Metabolism

2010-04-09T19:31:00.000-07:00

In a previous article I told you why it's important to eat breakfast. This video gives us excellent tips on how to boost our metabolism, along with an easy-to-understand explanation of the science behind it all.

In addition to your eating habits, exercising also plays an important role in increasing and maintaining your metabolism. Here is a great exercise program for weight loss that I recommend. I've seen first hand how it's helped many of the people that I know to lose fat. Remember the higher the metabolism rate, the more calories we are burning.

How to save time when you workout

2010-04-03T23:11:00.000-07:00

With our busy lives, going to the gym often takes a back seat to other priorities. Nobody has hours to spend at the gym. But I strongly believe that our health must be a priority for everyone. We just cannot afford to be unhealthy, because is painful and expensive. So, here are some tips to help you make the most of your precious time when you're working out:

1. After warm-up, start lifting weights. Choose exercises for big muscles, because the bigger the muscle, the more calories will burn. The important thing is to do exercices back to back, with minimal or no rest in between sets. This will increase the heart rate, and you'll tone your muscles and burn calories in the same time saving a lot of time.

2. Do your cardio (treadmill, bike) at the end of your workout, when your body has depleted its glycogen deposit and will switch to fatburning mode.

3. Don't do slow boring cardio. Instead, choose high intesity interval training.
With these tips, you'll be able to save yourself sometime while maximizing results
.

Why we need to eat breakfast

2010-03-26T22:02:00.000-07:00

As a fitness professional, I work every day with people new to exercise or to personal training. At the very beginning of our fitness journey I explain to them that good nutrition is just as important as a good workout plan in helping them to achieve their fitness goals. One of the most common nutrition mistakes is skipping breakfast. A good nutrition strategy is to have breakfast within one hour of waking up.
Here are a few reasons why we need to have breakfast first thing in the morning:
1. After a night of 8 hour of sleep there is no "fuel" in your body, so eating breakfast provides your body with nutrients and calories that will sustain your energy level for activities throughout the day.
2. Having breakfast first thing in the morning will boost your metabolism, which means your body will burn more calories.
3. Scientists have found that people who skip breakfast are more likely to choose high calorie foods during the day, as well as eating a big dinner.
Just as you wouldn't want to fly on an airplane that's low on fuel, you do not want to let your body run on empty day in and day out. So start your day right by eating a nutritious breakfast and you will feel the difference in your energy level, mood, and metabolism.

2010-03-18T00:58:00.000-07:00

This video is a great inspiration for those of us who want to be stronger and more fit, especially for ladies who think that weight training is not for them. Lifting weight doesn't necessarily make you bulky and muscular unless you specifically train with heavy weights and eat accordingly.

The exercise shown in this video is intended for intermediate to advance individuals. Of course, there are ways to modify this exercise to make it more suitable for beginners. I'll be introducing more exercises to you in the coming weeks.

About Quick Fatloss

2010-03-13T08:45:00.001-08:00

I work with lots of people that are interested in having a toned body and achieving quick fatloss. I often have to slow them down when they tell me they want to speed up their fatloss process. The general population is tricked every day by fake media advertisements promising a rapid and safe fatloss process (ex. drop 15 lbs/7 kg in 7 days). Your body fat took months, even years, to accumulate, so don't expect to lose it in a few days. Be realistic and take it point by point:
1. You want a good shape and a nice toned body. Imagine your weightloss process is so succesful that you're losing 15 lbs/7 kg in 7 days. With weightloss that fast, your skin will not have time to adapt and you'll end up with flabby skin. So you can say goodbye to the desired toned body.
2.It is impossible to drop 15lbs/7kg of fat (you can drop water or lean muscle mass but not fat) in 7 days. You should aim for a weightloss pace of 1-2lbs/0.5-1kg a week. Ask a doctor if you don't belive me. Here is why: to burn 1lbs/0.5 kg of fat you need to burn aproximately 3500 kcal. In one hour of workout (weight training or cardio) an average person is burning roughly 500 kcal. If you're eating on a 500 kcal deficit a day you'll end the week on 7000 kcal deficit.To burn 15 lbs/7 kg of fat you need to burn 52500 kcal which equals 105 hours of workout.
3. When you drop a huge amount of bodyweight very fast, you're losing more muscle than fat. Beside making you flabby, this will also slow down your metabolism as muscles are an active metabolic tissue. So, you are not only jeopardizing your chances of getting a toned body, but you'll also burn calories slower and slow down your fatloss process.
4.At the end of the fast stupid diet you'll gain all the fat back and something extra as a bonus. It is called the yo-yo effect.
So set realistic goals, stick to your weight training routine, pay attention to what you eat, do cardio, and you'll be able to achieve and maintain a fit, toned body.

How we lift weights for fatloss

2010-02-24T22:29:00.000-08:00

I know what you’re thinking. You want to burn fat, and all you think you need is to do some cardio and skip some meals. Wrong, my friend. Wrong. You need to do weight training as well and NOT to skip meals. As a professional personal trainer I always include weight training routines in my clients’ training program, even for those that are not looking to build muscle. Weigh training not only helps to improve muscle, but it also helps burn calories. An average person burns roughly 400-500 calories in an hour of weight training.

How do you train for fat loss? Simple. You need to burn lots of calories, so you should focus on using big muscle groups. Why? Because when you are doing the weight training by using big muscle groups, you burn more calories than when you’re using small muscle groups. Also, the workout has to be time efficient (i.e. minimal rest between sets). For fat and weight loss, I recommend these exercises:
Legs-squats, leg press, and lunges
Back-lat pull-down, seated rows, and assisted pull-ups
Chest-push-ups, chest press
Shoulders-shoulder press, military press

You can also include exercises for arms but this is not a priority. Your arms are already engaged in the exercises for back, chest and shoulders. Of course, training the core it is a must! So, in addition to your cardio routine, lift weights targeted at big muscle groups(not just abs and arms) 3-4 times a week, and you will see much better results in no time.

Is Weight Training Necessary?

2010-02-09T22:25:00.000-08:00

Oftentimes, I find myself having to explain to my clients why they need to lift weights even if their goal is to be leaner and not to bulk up. In fact, this is one of the most common misconceptions I’ve seen in people who want to lose weight and be healthy. Here are 4 key reasons why weight training is vital to a well-rounded fitness program:

1. After the age of 25, inactive people lose about 0.5 lbs(0.25kg)of lean tissue each year(use it or lose it), which in turn slows down their metabolism rate. Lifting weight helps maintain muscle mass which increases metabolism allowing your body to burn calories and fat at a faster rate.

2. Lifting weights keeps your muscles toned while reducing lose, flabby skin that often results from weight loss and aging.

3. By lifting weights, you keep your bones and joints strong. The more muscle you have, the less stress you put on your joints and bones, and vice versa.

4. Weight lifting is a high-intensity exercise which burns a lot of calories in a short amount of time. Therefore, it serves as the perfect complement to your cardio exercises.

By lifting weights you'll be healthier, stronger, and more toned, while feeling younger and more energized. With these 4 great reasons, I highly recommend incorporating weight training into your fitness routine. Of course, if you have any existing medical condition or have not lifted weight before, you should consult your doctor before starting a weight training program.