News

26 Apr

I have my recommendations below for your workouts on your own if you can’t get into the our club.

These can be done at your home or at any gym with minimal equipment.

I can provide you with many more video workouts If you need them but these are the best for getting you started with developing that initial core strength and endurance.

There are two copies of the workouts.  The first one is a longer instructional version.  The second one is a short version for when you are working out.  I recommend taking the time to watch the instructional version before you work out or while you are warming up on the treadmill, bike or elliptical.  The short version is a simple reference guide for you to use during your workout.

You can always email me if you have any questions or problems.

The more you understand the details of this program the more successful you will be.  You can change your entire life by manipulating your exercise, your nutrition and your mindset!

Introduction workouts:

Full Instructional Workout

Short Version to view on your mobile device while you train

Instructional Workout

Short Version

Full Instructional Workout

Flat Tummy workout

Tighten up my Butt

Butt tighten up Short version

09 Apr

Take a look at Karen in the Picture below!  She is down 21 pounds this year!  Do you want to make a change in your life?  Stop wasting your time… Recommit yourself to yourself.  Start putting your best foot forward again.  Stop wasting time living in a shadow of yourself.  How is that a better life for you?  Step out of your shadow.  Realize everything that your life can become now!  You could be down 20 pounds and toned up in the next 8-12 weeks!

Female personal trainer in Burlington Gym

 

Acomplishing a goal in any aspect of your life is ALWAYS the same. ALWAYS! 🙂

It starts with a thought in your mind. Let’s say you want to lose 20 or 30 or 50 pounds. You have a desire. A want. A goal…

First it helps to put it on paper. Then you’ve got to explore and understand all the reasons why you want it. By knowing clearly all the benefits you will receive by the accomplishment of your goal you anchor your goal. This is very important because goal attainment isn’t instantaneous. When you know all of the rewards associated with the accomplishment of your goal it helps you to push through the tough challenges.

See in your mind and write it on paper all the aspects of your life that will be improved by the accomplishment of your goal.

How will your goal affect your relationship with yourself? With your partner or a significant other? With your children or your closest family? How will it affect the relationship you have with your friends, your career, your finances, your future?

See how the accomplishment of your goal will affect every single aspect of you and your life?

Next… what do you need to do today to move forward towards your goal? What do you need to eat? What does that mean for your schedule? Do you need to get to the grocery store? When? How often? What do you need to put in your cart to make sure you have the resources available to do this?

What do you need to do today with your body? How should you move it? For how long? How hard?

What do you need to think about today to make this happen? What do you need to think about tomorrow to keep it happening?

You need systems. You need successful methods of eating, for exercise and for thought.

To accomplish your goal and make it something that you have attained for the rest of your life means that your new healthy lifestyle needs to become apart of your subconscious.

Somethings that you just do automatically. Something that just happens without a second thought.

The new you. The accomplished you, will be a result of you changing yourself at a level below thought. You need to reprogram your subconscious mind.

It can happen. You can do it. We all have this power. I would love to help you do this…

Let’s arrange a conversation. Please email me here: john@hiendfitness.com or text me here: 905-512-5421 to initiate a conversation.

I have been a Pro-trainer for 27 years.  My wife for 17.  We’ve helped a hundreds of people to change there lives.

02 Apr

First of all one diet can never be right for everyone. We all have such different energy requirements and personal likes and dislikes.

Your meal plan must be customized for you and your lifestyle and food preferences.

The only nutrition plan that makes sense is one that is cutomized.

Your plan needs to consider your personal macro nutrient needs. We all have different needs for protein, carbs and fats.

Your plan needs to consider your activity level and your frequency of exercise. If you are working out more frequently you’re calories need to reflect that. If you have a desk job and you aren’t exercising then your energy balance is completely different.

Personally I would encourage all of my clients to combine nutrition and exercise together. This is the real lifestyle way to success!

Keep your metabolism active by starting up your energy expenditure frequently with exercise.

To lose weight and keep it off you need to begin systems and methods that you can maintain for a lifetime.

Everyone’s customized nutrition plan requires more than calorie and macro nutrient balance. You’ve also got to consider live enzymes, micro nutrients and trace minerals in your plan.

People get so stuck on the calories and macros that they forget that difficiencies of all kinds will only slow down your progress.

Don’t forget about the fiber and the water. You need to eliminate the toxins you’ve got in your body too!

Aside from what you need mindset plays a huge role in your weight loss results. Don’t get so hung up on that scale. If you eat right for yourself personally and exercise enough we will find your energy balance and have you getting consistent results you can maintain.

A customized plan takes time to develop. It takes a little back and forth to have it right. We need to calculate your energy balance and then put it to the test with real world application. You need to follow an organized approach and we need to track and observe the results to make sure it works. I can usually accomplish a personal customized lifestyle nutrition plan for you in 21 days.

Let’s talk about your food and exercise and what has stopped you in the past.

I got my exercise outside with my family today!

See our workout today in the video below and watch for the next episode of the Fitness Report to be out soon.

 

02 Apr

You can Change Your Life with Motivation, Exercise and Nutrition

Here is a Motivation, Exercise and Nutrition Seminar I use to start up my New Years group. Take a look to find out all about our program. If you like the program and would like to arrange some time to discuss your personal goals, exercise and nutrition plan then let’s schedule a free consultation time.

Send me a personal email to make arrangements: john@hiendfitness.com

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…