Kelowna Personal Trainer

Sleep and Exercise

Sleep and Exercise

Kelowna Personal Training

Leigh Carter 

 

I went to the gym today, warmed up and set up the bench for some incline chest press. First set light, second set a little heavier and third set at full load. I have been lifting weights for a long time so am very much aware of what I can lift in any particular exercise. My first set at full load I failed early, second set was ok, third set I increased the weight and attempted my usual 8 reps, sadly I failed again. My whole session today was pretty much a fail, although each of my exercises was done with correct technique and done to failure, everything had to be done at a lighter weight than normal. When I got home I grabbed on of my prepared dishes from the fridge and ate it, I had green beans, chicken breast and a little home made humus. Immediately afterwards I started to crave something sweet. I then went to write my daily blog and stared at the screen for ages trying to think of a subject to write about, usually I already have something in my head and can get this done in no time at all but today was not working out to great.

Sleep and exercise

The problem here is simple and one that many people find impossible to solve. Over the last few days I have not had as much sleep as I would normally do and as a result my performance is dramatically down, my brain doesn’t seem to be running at full speed and my recovery from training has slowed considerably. Luckily for me this is not a common occurrence anymore as I realize how important sleep is to all of my health, fitness, strength and performance goals. I am very aware that if I do not get my regular sleep I gain weight and lose muscle along with general fatigue and increased days of sickness. Lack of sleep means that your body has not had the correct amount of time to fix itself from all the hard training and all the stress of the day. This lack of sleep means your body is stressed and will start to release more cortisol, this hormone does its best to make you store more fat and lose all that valuable muscle you have been building with those enormous workouts. Feeling tired also tricks you into thinking you need more sugar and usually you will eat it thinking it will help, but guess what? its just gonna turn to fat. In the gym the lack of sleep is evident in your performance and if you are not pushing yourself hard enough you will not progress with your goals and no sleep means no recovery. I understand that there is sometimes no way that you can schedule more than a few hours sleep in but you must understand that this can not be just how it is, so plan a little in advance and make sure that you can get your quota in. If your having a week that you simply can’t get to your bed early then tailor your workouts to suit that by doing less, make sure your eating regularly so that you avoid hunger and overeating of bad things. Turn the television off, stop drinking during the week and respect the hours that your unconscious, as without them you will fail. Sleep and exercise work together, without one the other does not work so well.

As a personal trainer it is my job to help people find ways to combine their lifestyle with their health and fitness goals. I don’t just tell people to do some squats or run to the end of the sports field, I help them manage their time, diet, sleep and anything else that could get in the way of having a healthy, strong and functional body for life.

 

Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start building a better body for your future

 

Kelowna personal Training

Fitness Snacks

Fitness Snacks

Leigh Carter

Personal Trainer Kelowna

 

So your trying really hard to stick to that beach body summer diet and doing your squats, sprints, lunges and deadlifts but you just can’t get that slice of cake out of your mind. Well for get the cake and give these fitness snacks a try. While I don’t suggest eating them all day long, they are a good healthy alternative to the horrible processed cakes and baked good you get in the shops and you can alter the sweetness of them to your taste. As a personal trainer it is important to me to keep my clients happy and for them to not feel starved or like they are restricting themselves to much. These fitness snacks are a good way to keep people on the right track and not to far away from their diet.

 

 

 

personal trainer kelowna

 

Date & Quinoa Muffins 

  • 300g quinoa
  • 2 tbsp lemon juice
  •  60g melted butter
  • 3 eggs
  • 2 bananas
  • 1tsp bicarbonate soft soda
  • 1/2 tsp salt
  • 1 tbsp cinnamon
  • 8 tbsp milled flaxseed
  • 4 tbsp maple syrup
  • 150g stoned dates

 

1. Soak the quinoa in water and 1 tbsp of lemon juice overnight. Drain quinoa and rinse well, drain.

2. Preheat oven 180C. Line a 12 hole muffins tin with paper muffin cases.

3. Put all the remaining ingredients into food processor and blend until smooth.

4. Divide between muffins cases and bake for 40-45 minutes.

5. Cool, serve, enjoy. Good cut and spread with cream cheese.

 

Oven pancakes

These pancakes are easy, they are cooked in the oven. Any left over pancakes can be refrigerated and used later, just as delicious cold with fresh fruit.

 

Personal training kelowna
  • 4 eggs, lightly beaten
  • 3 ripe bananas
  • 1 tbsp vanilla extract
  • 250g ground almonds
  • 25g flaked almonds to sprinkle on pancakes

 

1. Preheat oven 180C. Line 2 baking sheets with baking parchment lightly brushed with melted butter or rapeseed oil.

2.Put the first 4 ingredients plus pinch of salt into food processor until you have a smooth batter.

3.Spoon the mixture onto the trays (2 tbsp for each pancake). Smooth with spoon to spread them slightly. Sprinkle with a few flaked almonds. You may need to cook these in batches. Bake for about 10 minutes.

4.Serve with raspberries, strawberries, blueberries or fruit of your choice and sprinkle with any remaining flaked almonds.

These are also good with a spoonful of plain yoghurt.

 

At Leigh Carter Personal Training we like to help our clients achieve all their goals with ease, its important that their nutritional needs are taken care of so that a healthy and lean body is a standard.

 

Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start building a better body for your future

personal trainer kelowna

Fitness training for women in Kelowna

Fitness training for women in Kelowna

Leigh Carter

Personal Trainer Kelowna

 

Ladies is your excuse to not exercise that you don’t like to visit the gym, could it be for one or more of these reasons.

 

  • You are surrounded by the ‘super fit’ pictures on the walls, videos on the TVs and probably some real ‘super fit’, slim women in gorgeous up to the minute gym wear.
  •  You don’t feel at all happy with your body image and certainly not happy to squeeze it into Lycra and show it to all these ‘super fit’ men and women in the gym.
  • You’ve not been to the gym for a while, so apart from the body issues – you fear the exercises themselves. Your fear of being judged on your ability to do them correctly. You don’t want to make a mistake or look like you don’t know what you’re doing.
  • The embarrassment of exercising in an environment where men usually outnumber the women. Women who feel embarrassed when exercising outnumber men by two to one, with other people noticing them and feeling unfit deemed the main reasons for feeling uncomfortable.
  • Waiting for a particular machine to become free can be another worry. Should you interrupt this super fit muscle man and and ask him just how much longer he’s going to be, or is it easier to just go on something else and miss out that exercise.
  • You hope the hygiene rules are strict, nobody likes sticky, sweaty equipment, and perhaps the changing rooms and showers that won’t be up to your standards.

At Leigh Carter Personal Training Kelowna we bring the gym to you so all your fitness and health needs can be dealt with in your own environment. Our training is focused and effective, we cater to all shapes and sizes, from young to old. Fitness training for women in kelowna can be done in the comfort of your own home, local park, back yard, or even the beach. Just a small space is needed and the equipment we bring is state of the art, every weight loss, strength building, back pain issues will be dealt with in a timely manner and in the most fun way possible.

Contact Leigh Carter

Personal Trainer Kelowna

Click for Current promotion

Kelowna Personal Trainer

Pull Ups

Pull Ups

Why do I need to be able to do them ?

Leigh Carter 

Personal Trainer Kelowna

 

So why do I need to be able to do pull ups? Well you don’t because the chances of you falling off the edge of a mountain and hanging on by a finger and then pulling yourself up like in the movies are pretty minimal. “So why do you make me practice them Leigh ?”.

The answer here is a little more boring than the notion that one day you will be so good at pull ups that you can swing through the tree likes the monkeys. The answer applies to all things that you do when you are strength and fitness training.

Everything you do in the gym is usually incredibly harder than what you are used to doing in your day to day life, and so if you become stronger and fitter in the gym, all things outside that space will become dramatically easier to do. So looking at the pull ups for example, you’re using your back, your arms and a whole host of supporting muscles, so when it comes to lifting up those super heavy suitcases they are as light as a feather and you are used to firing up the right muscles in order to do the job safely and effectively. It is a great feeling to be in charge of your body and be capable to do anything you wish, so exercises like pull ups, push ups, squats, burpees and lunges all have there own application in day to day life. Training your body to be better at what it is designed to do and to be healthier should be your only objective when fitness training. The added side effect of all this healthy eating and exercising is that your body will also look great !

Circuit training is a great way to get a whole range of exercises done in a short space of time, and also gets the heart rate up so you get fitter. Click this link for some more information on circuit training.

At Leigh Carter Personal Training Kelowna we like to train people so that their lifestyles are improved and they are more cable to do the things they love doing.

 

Contact Leigh Carter Personal Trainer Kelowna today for your free consultation
Start building a better body for your future
Personal Trainer Kelowna

Strength training as you age

Strength training as you age

Leigh Carter

Personal Trainer Kelowna

 

Its tempting for me to write this article and fill it with tons of scientific facts and studys. But I am not going to because I want my message to be as simple as possible.

Imagine 2 men both standing half way up a mountain, they both decide that they love being up this mountain so they decide that they are going to stay up there for as long as possible, however both men are married and their wives will eventually be calling them to come down off the mountain and get on with the job list. The first man is lazy and decides he is just gonna lie down and enjoy the view from half way up, the second man however has a better plan, he decides that he is going to climb to the top. Eventually and at the same time both the men get the call from their wives and are told to stop messing around up the mountain and “come home NOW !” The first man gets up off the floor and slowly makes his way down the mountain and eventually gets to the bottom and meets his wife were he is promptly told off because he has far to many jobs that he should be doing at home, the second man however, along with knowing how beautiful it would be at the top of the mountain also realised that it would take twice as long to get to the bottom once his wife eventually called and was currently still half way up enjoying the view.

While I fully understand that this doesn’t sound like it has much to do with strength training as you age, my point is a very simple one.

If you are at the middle of your life and perhaps to busy to exercise, or you are soon to retire and plan on taking it easy then you must understand that you are without a doubt going to get weaker, more dysfunctional, and generally less healthy. This is a fact and if you look at the people around you who are aging badly, my bet is they are not doing anything to stop it. So heres were the strength training as you age comes in.

The solution

You’re at the middle of your life so you can choose to get stronger, fitter, healthier and more functional by eating properly, not drinking too much and getting the right amount of exercise, this way you’re making an effort to climb to the top of that mountain so when you start to get older your strength and fitness levels are high and its gonna take a hell of alot longer for you to get weaker and for you to come down off that mountain. So enjoy the view for longer, age properly so that you can continue to do all the things that you have always done with your body, age is simply a number when you treat your body right.

Strength and fitness training need not be something that you have to do in a gym and you certainly don’t need to look like a bodybuilder to do it, simple functional movements that your body should naturally be able to do are performed helping your body become stronger and better at what it was designed to do. Hiring a personal trainer to guide you through this is a great way to give the responsibility to someone else so that you can concentrate on the better things in life and enjoying the benefits of your strong, lean and fit body for the rest of your time up the mountain!

At Leigh Carter Personal Training Kelowna we specialize in helping people build better bodies, our fully mobile fitness service brings the gym to you at your home, local park, or anywhere you like. Our services have guaranteed results and are fun.

 

Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start building a better body for your future