Kin-Fit Personal Training
Lower Mainland V5M 4B1 Vancouver, BC, Canada

Blood Flow Restriction Training: The Next Generation of Anabolic Exercise http://www.biolayne.com//blood-flow-restriction-training-/

Fitness Friday! CAFFEINATE YOUR NEXT WORKOUT Looking for a pre-workout pump? Skip the expensive energy drinks and reach for a classic cup of coffee. That caffeine kick in your cup can elevate your next sweat session and here's why:... Black Coffee Benefits If weight loss is a one of your goals, a little coffee could go a long way. A study published in the International Journal of Sport Nutrition and Exercise found that subjects who took in caffeine before their workout burned 15 percent more calories for three hours post-workout. How much joe? A 150-pound woman should drink about 12 ounces. Want to hit a PR at the gym? A study published in the British Journal of Sports Science found that coffee can play a role in athletic performance. Subjects who drank coffee before running 1500 meters on the treadmill finished an average 4.2 seconds faster than the control group. Caffeine can increase your energy and give you that extra push you need. Brew your muscle pains away. Researchers at the University of Illinois found that subjects who consumed the caffeine equivalent of two to three cups of coffee one hour before exercise experienced less muscle pains during their workout compared to the control group. Cap Your Cup of Joe While coffee has its perks, too much of good thing is, well, not always a good thing. An excess of coffee, 4 or more cups a day, can lead to jitters, nervousness, headaches, and an upset stomach, according to The Mayo Clinic. And, while coffee does not lead to dehydration, good ole water should never be completely replaced by the black stuff. Don't Drink Away Your Workout Before you pour yourself a cup, get a reality check on your coffee drink of choice. Are you enjoying a cup of black before a workout or one of those loaded Venti Caramel Macchiatos with whip cream that can pack more than 300 calories and cancels out your calorie burn? (Some coffee drinks - desserts really - have over 500 calories!) Remember that the benefits listed above are for black coffee. If you can't go without a little extra something in your cup, stick to non-fat milk, a half shot of flavor and skip the whip.

We finally spring forward an hour ahead. Now it's time to spring forward into fitness! Set goals, be realistic, achieve them! #KinFitPersonalTraining #vancouver #personaltrainer #personaltraining #fitness

Kin-Fit Personal Training Tip of the Week! Give Yourself Adequate Rest! Just like other muscles, your abs need rest. Don't directly work your abs two days in a row. Take a recovery day in between. Rest helps your muscles repair and get stronger!... Set Goals. Be Realistic. Achieve Them!

Kin-Fit Personal Training Tip of the Week! Tweak Your Diet! It doesn't matter how many hours you spend in the gym each week. If your diet isn't on point, you're not going to see that 6-pack. To show off those toned abs, eat a diet with plenty of lean protein, low-fat dairy, fruits, vegetables, and whole grains.... Set Goals. Be Realistic. Achieve Them!

Kin-Fit Personal Training Tip of the Week! Go Slow! Think speeding through your ab workout will speed up your results? Think again... To really feel the burn, try slowing down. By changing the speed of your abs exercises, you'll work your abs in a more targeted way that boosts strength and results!... Set Goals, Be Realistic, Achieve Them!

Kin-Fit Personal Training Tip of the Week!!! Try Doing Balance Work! Really want stronger abs? Incorporate balance work into your routine. Whether it's with a Bosu, a stability ball, a balance board, or simply just standing on one leg, exercises that test your balance cause you to fire your core deeply, thereby giving you a more effective ab workout!... "Set Goals, Be Realistic, Achieve Them!"

Kin-Fit Personal Training Fitness Tip of the Week! Train Your Lower Back! True muscle strength is all about balance. Many of us focus on toning our abs (the muscles we can see) and totally neglect our lower backs. This strength imbalance can lead to lower-back injury and pain. Here's a good rule to remember: For every core exercise you do that only targets your abs (read: isn't twisting, a plank, or involves standing--which all involve the back), you should do a specific low-...back exercise as well... Working your lower back makes for a more complete abs workout! Set Goals, Be Realistic, Achieve Them!

Kin-Fit Personal Training Tip of the Week!!! Do Squats! As exercise physiologists study and better understand the core, more and more are recommending that we think of our core not just as the stomach and lower-back area, but also as our entire pillar (meaning everything except our legs, arms, and head). To really strengthen your core, fitness professionals recommend strengthening the muscles that tie in to your pillar like your glutes. And what's one of the best ways to fire... those glutes? Deep squats!!! Set Goals, Be Realistic, Achieve Them!

Kin-Fit Personal Training Fitness Tip of the Week!!! Picture a Grapefruit! One of the biggest mistakes people make when doing mat exercises for their abs is that they keep their head down. This puts unnecessary strain on your neck and takes the focus off of your abs to perform the move. Every time you're doing abs exercises on the floor, imagine a grapefruit is lodged between your chin and your chest. For best results, don't let your chin lower to your chest!... "Set Goals, Be Realistic, Achieve Them!"

Kin-Fit Personal Training Tip of the Week! Walk the Plank! Training your abs is not all about sit-ups and crunches. While those do work your abs, the plank is a more complete core move that works all the different parts of your abs and your upper-body. But instead of just holding the plank in a static position, engage even more of your ab strength by performing this challenging Plank Walk-Up. It's tough, but your abs will thank you for it!... "Set Goals, Be Realistic, Achieve Them!"

Kin-Fit Personal Training Tip of the Week! Always Warm Up Properly! A warmed up core is a happy core. Because your abs are tied in to your lower back, it's extr...emely important to start any workout with a proper warm up to prevent injury. Warm those muscles up with some light marching in place and gentle standing rotation of your midsection. Set Goals, Be Realistic, Achieve Them!

Kin-Fit Personal Training Tip of the Week!!! Add Weights! Dumbbells aren't just for bicep curls! Like any other muscle, abs need to be challenged to get stronger. So if regular sit-ups aren't doing it any more (or if you have to do more than 20 to feel the burn), throw some weight into the mix and watch your results multiply.... Set Goals, Be Realistic, Achieve Them!

Kin-Fit Personal Training Tip of the Week!!! Start Small! Just like you wouldn't jump in the deep end of the pool before you know how to swim, you shouldn't tackle a complicated or advanced core exercise on your first try. Start small by working in a smaller range of motion (holding a plank for 15-20 seconds), and then as your core strength improves and you master proper form, make the movement to larger and more difficult exercises.... Set Goals, Be Realistic, Achieve Them!

Kin-Fit Personal Training Tip of the Week! Work in All Dimensions! Your body doesn't just work in one plane of movement, so why should your abs? Instead of always doing crunches, include abs exercises that rotate, twist and turn your body like you do in real life. Functional fitness moves such as Side Lunge Wood Chop or Stability Ball Chop and Twist are both great exercises to build a truly strong core.... Set Goals, Be Realistic, Achieve Them!

Kin-Fit Personal Training Fitness Tip of the Week! Don't Hold Your Breath! Your core muscles need oxygen to work at full capacity, so be sure that you keep breathing. As a general rule, you want to inhale on the easiest part of the move (on the way down from a crunch) and exhale when you have to exert the most force (on the way up on a crunch).... Set Goals, Be Realistic, Achieve Them!

Kin-Fit Personal Training Tip of the Week! Focus on the Burn! Many times we completely zone out while working out. We're watching TV, thinking of our to-do list, or even wishing the workout was over instead of paying attention to what we're doing. By focusing on the exercise at hand, you not only are less prone to injury (no distractions so that you can listen to your body), but you also engage the mind-body connection which helps to recruit more muscle fibers, thereby improv...ing your results. Set Goals, Be Realistic, Achieve Them!