March 2017 // Archive

Date based archive
30 Mar

Every time you get a cut on your hand it heals.

Every time you’ve gotten sick your body has healed itself.

Every cell in your body contains its own perfect genetic blueprint.

A perfect replica of you exists in each strand of your DNA.

Every 12 weeks all of your cells are replaced.

You are structurally brand new again every 3 months.

It’s only your thoughts, ideas, words and habits that hold you in the same old space.

You can heal and overcome anything that’s going on in your life.

Don’t let the diagnosis of someone else determine your fate.

Your outcome is your responsibility.

A fate that is determined by your choices.

Choose to make a decision.

A decision to put forth the best version of yourself again.

By making a decision and recommitting yourself to a clear goal in mind you can begin again to heal your life.

Change your life with exercise, nutrition and mindset.

 

 

 

28 Mar

 

Good Morning fitness Enthusiasts,

Dora and I included our children in our 2nd episode of the Fitness Report below.

We wanted you to see the realities of healthy nutrition choices at the family level.

The Fitness Report is a little fitness and wellness skit that Dora and I are working on together for the next few weeks!

Both Dora and I would agree that eating less animal protein would be a good thing for many people.

We would also agree that Protein is probably the macro nutrient that gets missed most often in people’s nutrition plans.

If you have pain in your body then reducing  Animal Protein and refined sugar can be helpful.   Animal Protein and refined sugars can be contributing to your pain by increasing inflammation in your body.

There really are many different plant based nutritional choices you can make that can help you meet your protein requirements.

You can never go wrong eating more vegetables and live food.

Live food contains live enzymes that bring energy into the body.

Eating more live food will raise your energy.

Try to make sure that you are eating something alive each time you eat.

The problems that the mass production of meat create are contributing to the deterioration of our health.

The ill treatment of animals has a negative affect on us the consumers.

Hormone’s and antibiotics are being used on animals to increase production and size.

Animals not getting the correct nutrition or exercise and animals being raised and slaughtered in small confined spaces creates a stressed environment for the short lives of our food.

The affect of eating food that is emotionally not correct is not understood.

The costs involved with eating all organic food make that choice impossible for most people.

The cost of raising beef on our environment is really devastating.

The amount of food, water and land that is needed to raise beef cattle and the problems that arise from the elimination of their waste make meat production unsustainable for our planet.

The simplest choice any one of us can make in any day to improve our health and energy and do something valuable for our planet is to eat less meat and eat more vegetables.

Although we are not a meat free household we eat far less meat than we used to and will always encourage vegetarian or vegan alternatives first.

We do realize that each of us does have a personal protein requirement and that is related to our age, our sex, our activity level, our height our weight and our body-fat.

We weigh and measure all of our customers when they get started with the program and outline their personal macro nutrient requirements like protein.  We discuss and outline personal needs for each of our customers.

No body will ever be perfect with their food.

We all get off track sometimes.

We all feel much better when we make that decision to get back on track!

We hope you enjoy our second episode of the Fitness Report:

26 Mar

Real Life Hi-End Fitness Transformations!

Female Trainer in Fitness and Nutrition Center Burlington

Joe & Renata lost 26 pounds in 8 weeks!

Bootcamp Burlington, Physiotherapy Burlington

Josh lost 37 pounds in 8 weeks!

Nutrition, Carb loading, Macro nutrient balancing, Burlington, gym

Benjamin lost 50 pounds in 1 year!

weight-loss and nutrition in Burlington Fitness center

Lori Lost 31 pounds in a 6 monhs!

Creating a new you is a result of participating in new things. You can’t get somewhere different doing the same old things. You need new information and ideas and you need to assemble them into new systems and habits in your life.

Exercise is the spark that triggers the release of metabolically stimulating hormones in your body.  It creates the energy that you need to change your life.  The right kind and intensity of workout will change your mindset, elevate your mood, stimulate the fat-burning hormones and create the physiological environment in your body to create success!

If you want to workout On-line then we can train together in your home, at your friends home, in your gym or wherever you may be for that particular day.

You will be able to view your workouts on your Ipad, Laptop, Home computer, tablet or Mobile device.

All of the workouts can be done with minimal equipment like: Dumbbells, Barbells, Swiss-balls, Medicine Balls and Bosu Balls.

We use these tools to raise intensity and add variety to your program.

If you need help acquiring any equipment items I can help to support you with that.

I will insist that you make a minimum commitment to at least  4 x 30 minute workouts each week.

Dora or I will meet you on-line for your workouts at the agreed upon time.  If you ever cannot make our agreed upon session the workouts will be recorded and uploaded to our private group facebook page so you can catch up whenever you’ve got the time.

You will always have access to that private page so you will always be able to pick up additional workouts during your week if you would like to do more.  We expect a minimum of 4 sessions to be completed to guarantee our results!

We will make sure that you are working outside of your comfort zone.  The intensity of the workout required to change your body and your life needs to be right for you.  No change happens if you don’t push yourself hard enough.

We realize that ideal intensity of effort is different for each individual and we will adjust the workouts accordingly for you.  All you need to do is show up at our arranged time and we will take care of the rest!

Your exercise may be the spark that stimulates the changes in your body, but its your nutrition that supports those workouts, your recovery and the new you!

Although we can’t be around you for every meal we can keep track of your nutrition too with a calorie and Macro Nutrient Counting and Calculating App.  We will be able to see everything you eat as long as you track your meals with the app.

In our first session we will weigh you, measure you, check your body-fat and calculate a caloric boundary for you.  We will specify a personal caloric need for you. We’ll use Macro Nutrient Balancing to make adjustments to your nutrition and customize your meal plan.  You need a personalized nutrition plan to support your workouts, your career and your day to day routine.  You keep track of your food in the app and each week Dora and I can view what’s going on and hold you accountable.

Getting what you want from your body happens by combining the right workouts for you with the right intensity of effort and the right nutrition to support those workouts and your recovery process.

It’s staying motivated that usually foils people’s plans.  No body will ever be perfect with their nutrition and exercise.  We don’t expect you to be.  You need a program that will help you get your old body and energy back fast and keep it that way for the rest of your life.  You need an organized exercise system a nutrition system and someone to hold you accountable and keep you motivated.

Staying motivated comes from having fun.  If you love your program you won’t have any trouble sticking to it.  Your program need variety and you are going to need some encouragement and sometimes you are going to need someone to speak truthfully to you too!  Someone has to challenge you and call you out on your bull-sh%$!  We all have some limiting beliefs that are standing in our way of truly being a success.

We all need someone that has our best interest at their heart.  We all need someone that knows where we want to go and makes sure that we are doing what is necessary to get there.  We all need someone in our corner if we want to lift up our level of performance and start living our lives the way we truly want to.

Want to move to the next step?

Here’s your next choice…

Register for a deep dive initial conversation.  Let me determine if I can help you or not.  I’ll be honest with you…  If I don’t think I can help you i’ll say so.  We can do this meeting On-line at your computer or we can arrange a meeting at the club depending on the time that works for both of us.  Click the link below to register.

Book A Call

Or…

Get registered for a free week trial.  Each month Dora and I allow 2 people to try out our program for free.  Click the link below to register for a free week trial.  We will contact you to arrange a date for your first free trial session.

   Try A Week Free                                                        


Book A Call                                                            Try A Week Free

 

26 Mar

Real life Transformations we’ve supported in our club!

Female personal trainer and nutritionist in burlington fitness center

Cindy lost 20 pounds in 6 months!

Female personal trainer and nutritionist in Burlington fitness center

Ivan lost 23 pounds in 14 weeks!

Physiothearpy personal training Burlington

Diane lost 100 pounds in 1 year!

on-line trainer in burlington nutrition and fitness center

Both Deb and Joe each lost 35 pounds in 6 months!

Creating a new you is a result of participating in new things. You can’t get somewhere different doing the same old things. You need new information and ideas and you need to assemble them into new systems and habits in your life.

Exercise is the spark that triggers the release of metabolically stimulating hormones in your body.  It creates the energy that you need to change your life.  The right kind and intensity of workout will change your mindset, elevate your mood, stimulate the fat-burning hormones and create the physiological environment in your body to create success!

If you want to workout On-line then we can train together in your home, at your friends home, in your gym or wherever you may be for that particular day.

You will be able to view your workouts on your Ipad, Laptop, Home computer, tablet or Mobile device.

All of the workouts can be done with minimal equipment like: Dumbbells, Barbells, Swiss-balls, Medicine Balls and Bosu Balls.

We use these tools to raise intensity and add variety to your program.

If you need help acquiring any equipment items I can help to support you with that.

I will insist that you make a minimum commitment to at least  4 x 30 minute workouts each week.

Dora or I will meet you on-line for your workouts at the agreed upon time.  If you ever cannot make our agreed upon session the workouts will be recorded and uploaded to our private group facebook page so you can catch up whenever you’ve got the time.

You will always have access to that private page so you will always be able to pick up additional workouts during your week if you would like to do more.  We expect a minimum of 4 sessions to be completed to guarantee our results!

We will make sure that you are working outside of your comfort zone.  The intensity of the workout required to change your body and your life needs to be right for you.  No change happens if you don’t push yourself hard enough.

We realize that ideal intensity of effort is different for each individual and we will adjust the workouts accordingly for you.  All you need to do is show up at our arranged time and we will take care of the rest!

Your exercise may be the spark that stimulates the changes in your body, but its your nutrition that supports those workouts, your recovery and the new you!

Although we can’t be around you for every meal we can keep track of your nutrition too with a calorie and Macro Nutrient Counting and Calculating App.  We will be able to see everything you eat as long as you track your meals with the app.

In our first session we will weigh you, measure you, check your body-fat and calculate a caloric boundary for you.  We will specify a personal caloric need for you. We’ll use Macro Nutrient Balancing to make adjustments to your nutrition and customize your meal plan.  You need a personalized nutrition plan to support your workouts, your career and your day to day routine.  You keep track of your food in the app and each week Dora and I can view what’s going on and hold you accountable.

Getting what you want from your body happens by combining the right workouts for you with the right intensity of effort and the right nutrition to support those workouts and your recovery process.

It’s staying motivated that usually foils people’s plans.  No body will ever be perfect with their nutrition and exercise.  We don’t expect you to be.  You need a program that will help you get your old body and energy back fast and keep it that way for the rest of your life.  You need an organized exercise system a nutrition system and someone to hold you accountable and keep you motivated.

Staying motivated comes from having fun.  If you love your program you won’t have any trouble sticking to it.  Your program need variety and you are going to need some encouragement and sometimes you are going to need someone to speak truthfully to you too!  Someone has to challenge you and call you out on your bull-sh%$!  We all have some limiting beliefs that are standing in our way of truly being a success.

We all need someone that has our best interest at their heart.  We all need someone that knows where we want to go and makes sure that we are doing what is necessary to get there.  We all need someone in our corner if we want to lift up our level of performance and start living our lives the way we truly want to.

Want to move to the next step?

Here’s your next choice…

Register for our 7 day kick-start to immediately receive a start up detoxification diet, beginner workout and aerobic recommendations you can start doing right now and for the rest of this week!  Click the button below to register.

or….

Book a free deep dive consultation call.  We can do that On-line through your computer as long as you have a video camera on your computer or we can do a regular mobile phone call. Click the button below to register.

7-day kick-start Button                                                     Book A Call

 

7-day kick-start Button                                                       Book A Call

 

 

25 Mar

Real Life Client Success Stories!

Female personal Training in Burlington

Jen lost 50 pounds in 1 year!

Female personal Trainer, in Burlington Fitness Center

Jim lost 30 pounds in a year!

Female personal Trainer, Burlington Nutrition and Fitness Center

Amanda lost 25 pounds in 12 weeks!

Female personal trainer in Burlington Gym and Fitness Center

Andy Lost 64 pounds in 1 year!

I know this isn’t the first time that you have tried fitness.

People don’t come to my page the first time they try fitness.

They come to my page when they have tried before.

Often many times before…

They come to me when they are in pain. When they realize that they can’t seem to accomplish their goal by themselves.

Don’t be discouraged.  This is a fantastic place to be!

Because it’s the first step in creating real change.

Each of us first has to realize and accept that what we have been doing isn’t working.

We must accept that we need some new information. A new method for managing our nutrition and exercise in our lives. Each of us needs to identify our incorrect idea. The limiting belief that is standing in the way of us getting our body and energy back!

The definition of insanity is doing the same thing and expecting a different result.

Here at Hi-End fitness we’ve done all the research for you. We have the scientifically validated exercise programs already organized. We can customize them personally for you and your current level of fitness.  We can help you overcome your physical pain or limitations.  We have the systems that you need to heal your digestive system and take back control of your nutrition. We will keep you motivated to make sure you are moving rapidly towards your goal.

The first decision you need to make is whether you would want to work with us On-line or in our own Private Training Facility. We are located in Burlington, Ontario Canada. Right down on the Burlington Lakeshore between Walker’s Line and Guelph Line.

In the studio we do Private training and Semi-Private training.

We can customize your fitness routine for you wherever you are in the world with our On-line training program. Train in the comforts of your own home, your gym or fitness center. Your workouts can be supported personally by Dora or Myself and live streamed to your phone, laptap, Ipad, tablet or computer wherever you would like to do your exercise. Can’t make it to your specified workout time? Don’t worry your workout can be recorded and made available to you to view and do at your own convenience through our private client access only facebook page.

Do you have fitness equipment at your home?  If not we can start with body-weight exercises and develop your home gym slowly.

If you need equipment we can support that too.

Your first decision is would you like to train with us In the Club or On-line?

 

                              

 

We’ve been living a life of fitness for over 25 years!  Check us out below!

 

 

20 Mar

Hey Guys!

Can you believe winter is officially over tomorrow!  🙂

Do you know what that means?

It means you have 12 weeks to get yourself Bikini body ready!

Or Tankini, or skinny jeans or summer dresses.

What ever you like to wear when the sun gets hot!  🙂

If you need help getting back to your best Dora or I or Dora and I would love to help you do it!

Email Us:  John@hiendfitness.com Dora@hiendfitness.com  text John: 905-512-5421  Dora:  905-541-5421

We hope you had a wonderful March Break.

We had a really nice family Stay-Cation.

Here’s a funny little fitness skit Dora and I just started doing.

We’ll run it once a week for the next 6 weeks and would love to hear your feedback.

It’s called the fitness Report.

You can change your life with Exercise, Nutrition and a Success Mind-Set.

I hope we’ll See You Soon…

12 Mar

Personal Trainer in Burlington Gym

When we were kids we used to run around all the time?

Do you see what your kids and grand kids do now?

When they play they change direction quickly, they jump they hop, they twist and spin.

Thei energy is high and so is their mood and emotions.

Our bodies need this random high intensity movement.

Our bodies need to move in multiple planes at different speeds.

We all need the energy stimulating effects of play and movement.

We all need to be athletes in our own lives.  Regardless of our age.  Whether we really want to play sports or we just want to manage our gardens and do it without pain.

I see people get injured all the time bending over in the yard or pulling a casserole out of the oven and the reason is that we have stopped playing as we age. We’ve stopped the natural training our bodies used to receive from play when we were children.

We need to get that back into our lives.

We need to become athletes in our own lives.

Hi intensity effort is essential.  It brings us to life hormonally and emotionally.

It’s the type of effort that will change our physiology and our feelings rapidly.

True happiness is really our ability to manage our moment to moment feelings and exercise is a vital component of that.

Fitness Training in Burlington Gym

All of this only becomes more critical after the age of 40.

With age our metabolic hormones start to decline and the result is less energy and reduced recovery.

As we reach or pass middle age our lives can become very busy.

Juggling primary relationships, careers, children and grand children can take up all of our time and make exercise difficult or even impossible to fit in.

However our bodies need it, if we want to maintain our best selves.  If we want to perform like an athlete in our lives.

Do you like to play hard in your life?

Do you like to participate competitively in Golf, Tennis or Curling?

If you want to be the best version of you then your body needs training.

Remember if you don’t use it you will lose it.

It’s the loss of strength and abilities that leads to those injuries I mentioned above.

Our bodies need strength training.

In-home personal Trainer in Burlington Fitness Center

You need to hold onto your muscle mass as you age.

You’ve got to maintain your strength and abilities.  You don’t want to be side tracked by injury or have to navigate your life or your sport in pain.

You just need to make your exercise effective and time efficient.

When life is busy you need to get in and out of the gym within 30 minutes and have all of your bodies physical needs met.

You need an organized system and method to work on your strength, flexibility and range of motion quickly.

That program needs to consider the movement potentials of your sport and train those movements.  You need to exercise all the muscles necessary to swing that racquet. You’ve got to have the strength to pull that club down quickly and the range of motion and flexibility to follow through. Curlers need that balance and co-ordination to push and sweep that rock.

Your personal program needs to address your physical pains and limitations so that you can begin to heal.

Trying to navigate through your life in pain will for certain steal away your joy.  Playing tennis, golf or curling while in pain is no fun.

We are all individuals who all need customized exercise and nutrition to bring about our best selves.

What is that for you?

What are the athletic responsibilities of your life?

Bootcamp in burlington

Let’s arrange a personal assessment.

By weighing you, checking your measurements and body-fat, assessing your current abilities and limitation and knowing your athletic goals we can create an ideal exercise and nutrition program for you.

We can tailor your program so you get what you need to bring out that athlete again in you.

We all need goals and encouragement to succeed.

So much of being successful with anything is having the right motivation and maintaining it.

It’s fantastic to get a coach in your corner that can support you with your goals.  It’s great to have someone on your side that know’s you and your situation and where you want to get to.

It’s important to have someone that can hold you accountable and help keep you motivated.

There are just too many distractions in life now.  Everything happens so quickly.

We often don’t do something unless it’s scheduled into our timers.

Get your exercise, nutrition and motivation scheduled into your organizers.

Make taking care of yourself a priority again.

Whether you just want the strength and ability to play with your kids or grand kids or you want to have your best year on the court on the course or at the club you can find that personalized program at Hi-End fitness.

Want to workout with your partner, friend or family member?

We can work with you privately, semi privately or in one of our small groups.

I have 2 spots left in my Summer body Group Special that will start up next week!

If you would like to discuss your personal situation I would be happy to arrange a phone call.

Email me: john@hiendfitness.com or text me: 905-512-5421 to make arrangements.

 

05 Mar

In-home training Burlington

When people reach out to me for help they are usually upset with things the way that they are…

They come to me when they are ready to make major changes.

I love that!  🙂

I like to help people make changes in their live.

I always explain that real rapid changes in weight and appearance are possible if you make a full commitment to the process.

If you are diligent with maintaining your exercise, your nutrition and your mindset in the right place to create success then you can expect to lose between 7-17 pounds in your first 30 days.

Along the way you will tighten up your muscles, becoming firmer, smaller and sexier as the natural shape of your body is revealed.

Your pain free movement, abilities, range of motion, co-ordination and balance will all improve steadily.  You will find yourself able do do things you haven’t been able to do in a long time.

It’s the combination of all three aspect of the program that make results happen fast!

And that is why people like to have a coach to help them stay on track.

Take a look a Cheryl in the picture below.  Your age is no obstacle!

She is approaching her 70’s and she just completed 12 weeks in our program.

Cheryl lost 9 pounds in her first 21 days and 12 pounds over the last 12 weeks.  As she trained she got smaller and tighter.  She lost 5 cm’s off of her waist, 5 cm’s off of her hips and 4 cm’s off of her chest over the time period.  Cheryl increased her strength and abilities dramatically. She is now a stronger, leaner, tighter sexier version of herself and ready for the nice weather that’s about to start.

 

Burlington Personal training

If you have tried to lose weight in your past and not been able to maintain your exercise or your nutrition or your motivation then you likely need someone to hold you accountable

I always tell people that they don’t need to be perfect to get the results they are looking for.

They just need to complete their minimum commitments to exercise each and every week.

Exercise at least 4 times each week for 30 minutes.

Group sessions run 6 days each week multiple times each day!  For even faster results show up more or add an additional aerobic session or 2 independently.

These workouts will be short, intense, organized bouts of exercise designed to help strengthen your body and stimulate the fat burning hormones in your body!

Combine the workouts with your nutrition plan and your positive focus.

Stay within your customized nutritional boundaries.

Let me create some personal boundaries for you.  Nothing changes unless you make some changes!

Let’s weigh you in and determine your Body-fat.  With that information I can create your ideal nutritional plan.

Let’s calculate how much protein your body actually needs.

I can give you a carbohydrate boundary that is personal to your daily activities.

We can weigh you in each week to ensure you are making progress.

We can keep track of what you are eating with an on-line calorie counting App.

That way I can see what is going on with your nutrition and I can hold you accountable to the program.

It’s being held accountability that creates those Rapid changes to your body!

It doesn’t mean you have to be perfect with your food.  Nobody is perfect!  We all need room to enjoy our favorite foods too!

It’s great to have someone to keep you going… We all know that someday’s it’s not easy to find the motivation to go to the gym.

That’s when you need a coach and a social network to make it fun.

As you get stronger staying on track will get easier and you’ll find the energy to do more activities.

Do you have some equipment in your home?

I can provide you with short fat-burning video workouts you can do at home with minimal equipment on your own time like the video below or we can schedule live workouts that I can support you with in real time.

I’ve got room for 4 more people in my group training program right now!

people who are ready to make some changes in their lives.

People who want to get their bodies back.

People who want to get themselves back to their best before the summer!

Let’s set some goals for you!  Let’s clearly define what we want and the action steps necessary to get there.

Usually I would charge $399 to do your workouts in my group and customize your nutrition for 21 days!

Register in my Summer Body 2017 special and save yourself some money.  I have room for 4 more people at these special prices!

Register for 30 days for $299.

Register for 60 days for $449.

Get signed up for 12 weeks right now for $549.

Register with a friend or family member to save an additional $100.

Or if you are already a member bring a friend or family member to register for the Summer Body program and save $100 off of your next month of training!

We can do this program together in my Private training studio or in the comforts of your own home or gym.  In-home training and On-line training equally available.  Participate in this program completely on-line.  All you need is a laptop with a camera to tune into live training workouts a tape measure and a Tanita body-fat scale.

Send me a private email if you’d like to discuss your personal situation:  john@hiendfitness.com

Just ask yourself 1 question… Are you ready to make a change?