Personal Trainer Kelowna

Posterior Chain Workout

My posterior chain workout today

Leigh Carter 

Personal Trainer Kelowna

My workout today was for my posterior chain and is one of my favourite days in the gym, although it is hard work and I can’t usually walk properly for a while afterwards I love it. Training for me is one of my favourite times of the day as I get to turn my brain of for a little while and just focus on movement. I usually train on my own and although this means I have not got anyone shouting at me to lift more or push a few more reps out I really like the focus it goes me. Being a personal trainer means I spend most of my time one on one with clients so my training sessions are a good time for me to compose myself and focus my attentions on what I am doing and not others. This is a very necessary part of my day and without it I would be lost. I usually train for about an hour or so and then grab some food and continue my day, I look look forward to my workout all morning so its a real treat when lunchtime comes around.

Todays workout

Warmup and mobilisation 

  1. Deadlift working up to weight over about 4 sets and then 8 sets of 3-5 reps at 460 lbs
  2. 8 sets of back extensions on GHD 25 REPS EACH
  3. 5 sets Kettlebell snatch at 70lbs 8-12 reps each side
  4. 5 sets leg curl weigh set to fail at 15 reps

Warmdown and stretch 

 

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Womens Fitness Kelowna

Healthy Chocolate Brownies

Healthy Chocolate Brownies

Leigh Carter 

Personal Trainer Kelowna

 

The weekend is here and its time to reward yourself for a week filled with squats, lunges, pull-ups and cardio. Why not ditch that processed junk food and make a batch of these healthy chocolate brownies, whilst they are still a brownie that contains sugar they also contain some nutritious other ingredients so that your are getting some benefit from them. Dieting and exercising can take its toll and a little sweet treat is often a good thing to keep you motivated and on the right track to a healthier body. So get your weekly workouts out of the way and relax, recover and enjoy your weekend and go back to your training on monday morning fresh and powerful.

 

Healthy Chocolate Brownies 

  • 2 tbs ground chia seeds
  • 120g water
  • 300g sweet potato, steamed and mashed
  • 3 egg whites
  • 3/4 cup coconut flour
  • 1/4 cup cocoa powder
  • 1/4 cup chopped walnuts
  • 1/4 cup brown sugar
  • 1/4 cup chia oil
  • 100g dark chocolate
  1. Preheat oven to 180ºC.
  2. Line a 30 x 20cm baking tray lined with baking paper.
  3. Mix the ground chia seeds with water and set aside.
  4. Beat the egg whites to form peaks and set aside.
  5. Melt the chocolate over a double boiler.
  6. Combine the flour, cocoa, walnuts and sugar in a mixing bowl with the chia seed paste, chia oil and melted chocolate. Fold in the egg whites.
  7. Spread the mixture into the prepared tin and bake for 20 minutes.
  8. Cut into squares and store in an air tight container.

 

At Leigh Carter Personal Training Kelowna we focus on lifestyle changes that make it possible to enjoy life and be healthy.

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Personal Training in kelowna

Mondays workout

Mondays Workout

Leigh Carter 

Personal Trainer in Kelowna

 

Mondays workout for me is usually legs, currently I am working on overall development. Being very tall it is not the easiest for me to have perfect technique, I am a little tight in the soleus and gastrocnemius. This, unless paid attention to causes me to sit a touch back and therefore I tend to lean a touch forward to compensate and as a result of that my pelvis chases my femur slightly. Its little adjustments like a simple stretch of the calf muscle that can mean the difference between a great squat and a terrible, dangerous one. A persons ability to squat, really points out if there are any imbalances or tight areas. If you can successfully overhead squat with good form you are very much on your way to having a very functional balanced body. My Current leg routine is split over 3 days, I tend to have a heavy squat day, a light high rep day and a day focused on my rear chain. This weeks legs is going to look like this.

Mondays workout:

Warmup & Mobility

Back squats = Work up to max weight for 3 reps and then do 8 sets of 3 or more reps

Leg raises = 10 sets of 15 reps (failure at 15 adjusting weight thoughout)

Pistol squats = 15 reps on each leg 6 sets (slight support if needed)

Wednesdays workout:

Warmup & Mobility

Deadlift = Work up to max weight for 3 reps and then do 8 sets of 3 or more reps

GHD = 10 sets of 15-25 reps

Leg Curls = 15 reps each leg 6 sets (increasing or decreasing weight to suit failure at 15 each set)

Fridays workout:

Front squats or overhead squats = 15 reps for 10 sets (adjusting weight for failure at 15 throughout)

Walking lunges = 15 strides each side with barbell on back (adjust weight throughout for failure at 15 reps)

Deadlifts max weight for 10 reps superset with 25 box jumps with height set above the knee 3 sets total

 

As you can see this week is a fairly rounded workout addressing all areas, I always make sure that technique overrides everything.

 

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Personal Trainer Kelowna

How fit should I be

How fit should I be

Leigh Carter 

Personal Trainer Kelowna

 

How fit should I be ? How any pushups should I be able to do ? How much weight should I be able to lift ?

So what do you think ? can you only do 4 pushups and haven’t quite got your squat technique down yet ? do you feel this is not good enough ? Are you working towards a particular amount of pushups that you read in a magazine that your average person should be able to achieve ?

The answer to this question is simple.

With any training routine progression is the most important factor, unless your playing a particular sport that requires you to be dominant in a specific area then you should be aiming for a general overall fitness and strength level. For me the only important thing with regards to the numbers is that they are improving in some way, this could mean that your squat technique is improving or that over the last month your rowing time for your 2000 meters has gone down by 7 seconds. As long as you are progressing you are doing the right thing. If you are training as hard as you can, eating well and resting correctly then you have got it right. How fit should I be is irrelevant as long as you are in some way better than you were last week or last month. Forget the end result and focus your attentions on the thing you are doing right now. This could be avoiding that slice of cake, stretching out your tight adductors or simply getting an early night. So when someone asks you “how fit should I be ? how many pushups should I be able to do?” simply answer “more

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Personal Trainer Kelowna

Working towards your goals

Working towards your goals

Leigh Carter 

Personal Trainer Kelowna

 

With every client that I train there is a specific goal that is being worked towards, it can be as general as better health, strength and fitness or a specific weight loss or performance target. Whatever that goal I like to make sure that there is not a huge amount of focus on it whilst training, the focus whilst doing exercise is increasing performance and technique and the goal outside of the training is adhering to the dietary rules that we have set. It is very important not to focus to much on the end result as this usually creates a sense of panic and with that an urgency to push things a little to far with the diet or training, this will inevitably result in failure as most people when pushed to hard will revert back to their comfort zone and end up bingeing on food or alcohol or simply overtraining and getting ill. Basic rules about diet will be set by me and I am always monitoring what is going on with them and adjusting them towards the particular goal. As with every journey their will always be a few mishaps and moments where your break out of the routine and do something that you feel negatively effects your progression, the thing is though I feel that this has the opposite effect. If once in a while you break loose and sink a bottle of wine or two, or spend a weekend eating party food and thoroughly enjoy it, then great. I can assure you that on the following monday a whole new sense of motivation will present itself and the need for that burger or beer will be long gone, you will pick up your pace and tighten things up. I suppose you could call this “getting it out of your system” I just call it fun. There are times and places that you simply can’t avoid having that glass of wine or steak dinner, so you should celebrate them and work that little bit harder once you have. Usually if you look back to your diet and drinking habits before the new training regime you will see that you have greatly improved so that little dip in progression here and there is fine as long as you are looking at the bigger picture and see that you will never go back to only eating badly and drinking to much. Your desired goal might always feel like its slightly in the future, but thats because you are now constantly improving and your idea of how fit and healthy you can be will be changing constantly for the better. As you get fitter, healthier and better at managing your diet and lifestyle you will realize that the only goal is to constantly improve.

Personal Training for me goes a lot further that just shouting reps and making people lift stuff, the psychology of it plays a much larger role.

Contact Leigh Carter Personal Training Kelowna today for your free consultation

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