Kelowna Personal Training

Winter Vitamins and Minerals

Winter Vitamins and Minerals

Leigh Carter

Personal Training Kelowna

Private Gym


Have you ever noticed that as the days get colder some people catch every bug that is around and other people are always bursting with health and energy. Well it is usually down to our immune systems and to keep them up and running you need to ensure you are getting your daily dose of vitamins.

By eating a balanced diet you will keep your immune system good all winter. Many experts believe that antioxidant vitamins, like vitamin C, vitamin A and vitamin E can help give your immune system a big boost and reduce the risk of serious illness. So by choosing foods with high antioxidant levels you will be doing just that. Another easy way to get more antioxidant vitamins into your diet is to drink more green tea, try taking just one cup a day and building up slowly as the days get colder and the nights get longer.

Vitamin C won’t prevent you from catching colds and flu, but it can reduce the length and severity of symptoms. Vitamin C acts as an antioxidant and protects your body against disease including heart disease and cancer. It is vital for the production of collagen, used to build body tissue and bones. By eating a wide range of fresh fruit and vegetables every day you will have a balanced intake of vitamin C. Citrus fruits, kiwi fruit, strawberries and cranberries are an excellent source of vitamin C. Green vegetables such as cabbage, broccoli and beans all contain high levels.

Vitamin A is important for repairing tissues needed for growth and development. It is also essential for strengthening the immune system and maintaining good eyesight. By including milk, fortified margarines, egg yolks, liver, fatty fish (herrings, tuna, pilchards and sardines), carrots, tomatoes, green leafy vegetables, mango and apricots, you will be including this important vitamin in your diet.

We get most of our vitamins from our food and drink, but much of our supply of vitamin D comes from our exposure to sunlight. During winter, not only do we see less sunshine, and even when the sun is out, many of us are stuck in our offices or workplaces, but when we do venture outside, our skin is covered up because of the low temperatures. So it is important that you’re getting enough vitamin D in your food. Good sources include dairy products, oily fish such as salmon or sardines, margarine and eggs.

Vitamin E acts as an antioxidant protecting cell membranes from damage, and is thought to protect against some cancers and heart disease. Try including nuts and seeds, sunflower oil as well as green leafy vegetables (broccoli, spinach and cabbage) and cereals in your daily diet.

If you’re worried about the lack of fresh vegetables in the winter months, you needn’t be. Often fast-frozen vegetables have a higher vitamin content than their ‘fresh’ counterparts. That’s because freezing keeps the vitamins locked into the vegetables, whereas food that’s been stacked in a cardboard box or sitting in a cupboard has been losing its vitamin content day by day.

Iron is essential for the formation of red blood cells which carries oxygen around the body. A good intake of iron is necessary for energy, intellectual performance and vitality. A lack of iron leads to anaemia – where the body is unable to transport oxygen around the body causing lethargy and listlessness. Red meat is a rich source of iron. Other sources include cereal products, bread, flour, eggs, beans, lentils and dried fruit. Taking Vitamin C alongside iron helps with its absorption.

Selenium is an essential mineral that makes up part of the enzymes that defend the body against damage. As an antioxidant it strengthens the immune system and is thought to protect against cancer, especially of the prostate. The best source of selenium can be found in Brazil nuts, but other reasonable sources include shellfish, fish, liver, red meat, poultry and wheat.

It is so easy once the weather changes to forget the healthy salads and snacking on fruit and creep onto that sofa to curl up with some stodgy puds, cakes, chocolate – comfort food! So minimise the comfort eating, nourish yourself with hearty stews and soups full with vegetables. Don’t give into too much alcohol and try to keep your diet varied and balanced. You’ll find yourself still fighting fit come springtime.


Contact Leigh Carter Personal Training Kelowna today for your free consultation

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Personal Trainer Kelowna

Halloween Fitness

Halloween Fitness

Leigh Carter

Personal Training Kelowna

Private Fitness Studio

It’s nearly Halloween, how about using that pumpkin to make a healthy meal instead of throwing it away. Save some money and some calories with this healthy dish. If you save the seeds that you take out when carving your pumpkin, these can be spiced and used in the recipe.

  • 1 large pumpkin
  • 2 tbsp olive oil
  • 100ml red wine vinegar
  • 2 tbsp clear honey
  • 100g dried sour cherries
  • 2 tbsp toasted sesame oil
  • bunch mint, leaves leaves only
  • 100g feta, crumbled


  • 100g pumpkin seeds (either from your pumpkin or from s packet)
  • 1 tbsp sesame seeds
  • 2 tsp ground cumin
  • 2 tsp cilantro
  • 2 tsp olive oil

Heat oven to 200C and line a large baking tray with baking parchment. Peel and chop the pumpkin into chunks and arrange them on the tray drizzled with oil. Season well, put in the oven and roast for 35-45 mins or until tender.

Meanwhile, prepare the spiced seeds. If using the seeds from the pumpkin, wash and dry them removing any stringy bits. Mix the seeds, spices and oil on another baking tray lined with baking parchment, season well and toss together. Put on the shelf below the squash and roast together for the final 10 mins, until evenly toasted.

Put the vinegar, honey and cherries in a small pan. Simmer gently for 2-3 mins until the cherries are plump and the dressing has reduced by half. Stir in a pinch of salt and the sesame oil, remove from the heat and leave to cool for 10 mins.

To serve, arrange a layer of warm wedges on a platter. Drizzle over the dressing and cherries, the seeds and mint leaves, scatter with feta.


Halloween Pumpkin Cake


First use your pumpkin to make your pumpkin purée.

Heat oven to 200C. Cut your pumpkin in half and scrape out seeds if not already done. Place on roasting tray cut side up and roast for about an hour until flesh is tender. Leave to cool. Scrap out all flesh with spoon and liquidise until smooth.

  • 110g margarine
  • 110g dark brown soft sugar
  • 100g chopped Medjool dates
  • 135g gluten free flour
  • 1/2 tsp bicarbonate of soda
  • 1/2 tsp baking powder
  • 1 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/2 tsp ground nutmeg
  • 1 tsp vanilla extract
  • 175g pumpkin puree
  • 2 eggs, beaten

Grease and line with baking parchment a 23x33cm baking dish. Heat oven to 180C.

In a large bowl combine margarine, dark brown soft sugar, chopped dates, flour, bicarbonate of soda, baking powder, cinnamon, ginger, nutmeg, vanilla, pumpkin puree and eggs. Mix until smooth.

Spread evenly in dish and bake for 25 minutes.

Once cool cake can be covered with cream cheese frosting if liked.


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Can I lift my life like Lift I weights

Can I lift my life like I lift weights

Leigh Carter

Personal Training Kelowna

Private Fitness Studio


Most days of the week I lift weights, ride bikes, swing kettlebells, jump on things and row. It is very important to me to be exceptional at all of these, so every day I perform these tasks In different ways, with different structures, at different angles at different times of the day, hungry, full, happy, sad, hungover. Putting aside the different ways and circumstances that I do these things there is a general theme and mindset in which they are performed.

It is this particular theme and mindset that has continually improved my performance on all of these grueling tasks and will continue to do so for the rest of my life.

To put this into perspective I will explain a workout that I recently designed for a client. When designing a workout it is not simply putting some exercises together and attaching numbers to them, there is far a more calculated approach to it. This particular workout I chose was for a client that is exceptional in his own self motivation, so where does that leave me with designing a workout if he is already pushing himself to his perceived limits ?

I could simply put down on paper a target  time on the rowing machine that is beyond his current limitation, but that in itself would be too obvious and therefore may not bring out the best in the situation as with his current knowledge of his performance he would realise that it is basically unachievable.

So I decided I would simply distract him from the fact that what I was about to propose was unachievable and incorporate a basic reward/punishment system so that he was ultimately focused on hitting every single one of the goals I had set. This might seem a little complicated but when you see the workout you will understand.

So here it is and with every workout I design I like to name them appropriately.

You’re Fucked Either Way

1. Warm up and stretch
2. Perform 100 meters as fast as you can on the rower (remember your time)
3. Perform 1 minute as fast as you can on the Airdyne (remember your score in calories)
4. Now is where the workout starts, set up the rower to interval you 100 meters of work and 30 seconds of rest.
5. Perform 14 sets, however you must keep your score for the 100 meters no slower than 2 seconds of your original test score.
6. Count up all the times that you did not get within 2 seconds of your original score.
7. If you failed let’s say 8 times you will need to Jump on the Airdyne and perform 8 sets of 1 minute, at no more than 2 calories less than your original Airdyne score, you can rest for 30 seconds between each set.
8. Once you have finished on the Airdyne and perhaps you failed to get within 2 calories on 4 of those sets you will need to then multiply your number 4 by 20 (80) and do the equivalent amount of squats to finish your training session.

9. Cool down and stretch.

So on first look at the above workout it seems a little complicated, this was infact part of the design in which to distract the client from realising that the workout is basically impossible to win at. Knowing the clients limitations and understanding that he would perform both the initial test sets at full velocity, this would then screw him up, as the remaining workout has such limited rest periods that he should not be able to perform all of the sets within the given targets, he would then have to move onto his punishment sets on the next machine which again would be mostly failed at and finally move onto the last set of punishments. At all times thoughout the workout I knew that my client would want to beat the clock, not necessarily to avoid the proposed punishment but because of his mindset, a mindset that as far as I can see has got him very far in life.

He reported back to me after doing the workout that there were some failures and some wins throughout it, what I knew from his figures is that he gave 101% and that was shown through his failure.

Although this particular client does not need as much pushing as most, by design the workout got the very best out of him and that extra 1% really counts.

The title of my blog today “can I lift my life like I lift weights” is inspired by this particular client, when targetting my fitness goals for now and the future I always set them to standards that might seem unachievable, on a daily basis I have some wins and alot of fails, the thing is though, eventually, I always seem to get to where I want to be.

It is now upon meeting this client who has his very own mastery of life goals that I have been woken up to the possibility that I can start to apply the same principles that I have been applying to my fitness, to my life and business. This blog is the start of something huge in my life and I hope you will follow me on this journey.

To be continued………






Private Gym Kelowna

Bones and Exercise

 Bones and Exercise

Leigh Carter

Personal Training Kelowna

Private Gym


Bones are quite literally the support system of the body, so it’s important to keep them strong and healthy. Bones are continuously being broken down and rebuilt in tiny amounts. Before about age 30, when bones typically reach peak bone mass (which varies from person to person), the body is creating new bone faster, but after age 30, the bone building balance naturally shifts and more bone is lost than gained. You won’t feel your bones getting weaker but once it happens a minor bump or fall can leave you with a fracture or long term pain and disability.

So it’s never too early to start, the more you build them up the more you’ve got when you’re older. The latest research shows that to strengthen our bones we need to be doing the right kind of weight bearing exercises and seriously looking at our diet.

  • Weight bearing exercises include activities that make you move against gravity while staying upright. They can be high-impact or low-impact. High-impact weight-bearing exercises help build bones and keep them strong – Brisk walking, dancing high impact aerobics, stair climbing and tennis all put stress on your bones which is what you need to strengthen them.
  • Low-impact weight-bearing exercises can also help keep bones strong and are a safe alternative if you cannot do high-impact exercises – using elliptical training machines, low-impact aerobics, stair-step machines, fast walking on a treadmill or outside are all examples.
  • Resistance exercises include activities where you move your body, a weight or some other resistance against gravity – lifting weights, using stretch bands or the weight of your own body (as you do in push-ups) are all good as they apply stress to the bones.
  • Non-impact exercises can help you to improve balance, posture and how well you move in everyday activities. These exercises can also help to increase muscle strength and decrease the risk of falls and broken bones – balance exercises that strengthen your legs and test your balance
    Posture exercises that improve your posture and reduce rounded or “sloping” shoulders can help you decrease the chance of breaking a bone, especially in the spine.

Diet is an important factor too. Calcium, whilst being important, needs vitamin D to use it effectively. As we know sunshine is the best source of vitamin D. Studies have shown that half of us are low in vitamin D and one in six is deficient during the Winter and Spring when most of us don’t get enough sunshine. You need to build up your supplies during the summer, aim for two 10-minute sun breaks a day between May and September, without sunscreen, to allow skin to soak up the sun and strengthen bones naturally. Your body makes vitamin D from the action of UVB rays in sunlight on your skin.

A diet that is rich in vitamin D is therefore one we should aim for – oily fish, eggs, fortified cereal, vegans can find vitamin D in fortified plant milks, such as soy, hemp, rice, oat and almond.

As well as dairy products and fish with bones, beans and greens vegetables are also good sources of calcium. Vegetables such as spinach, Swiss chard, watercress, parsley and beets contain calcium but also oxalic acid, which blocks the uptake of calcium to the bones. Therefore try having broccoli, spring greens and kale instead. And it’s always best to try to get your calcium from food rather than supplements.

The University of Surrey recently found potassium to play an important a part in bone health, by reducing the excretion of calcium and slowing bone breakdown. Good sources of potassium include: potatoes, sweet potatoes, bananas, tomato sauce (without added salt or sugar), orange juice, tuna (fresh, frozen or tinned, but avoid tuna packed in brine), yoghurt and fat-free milk.

Other factors that will help are –

  • Keeping an eye on your weight but think slim but not skinny,
  • Reduce the salt in your diet which can lead to calcium loss from the bones
  • Too much alcohol interferes with the absorption of calcium and vitamin D
  • Stop smoking, studies have shown a direct link between smoking and decreased bone density


Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start building a better body for your future

Private Gym Kelowna

Personal Trainer Kelowna

Exercise Names

Exercise Names

Leigh Carter

Pivate Fitness Studio Kelowna

Personal Training


Upper Body Exercises

  • Plank up-down
  • Standard push-up
  • Walking push-up
  • T push-up
  • Spiderman push-up
  • Staggered push-up
  • Wide grip push-up
  • Negative push-up
  • One foot elevated push-up
  • Hindu push-up
  • Incline push-up
  • Feet elevated push-up
  • Tricep push-up
  • Tricep bench dip
  • Elevated tricep bench dip
  • Lying triceps lift
  • Handstand hold
  • Inch worm
  • Shoulder circles
  • Lateral raise
  • Pike shoulder press
  • Pull-up
  • Jumping pull-ups
  • Straight arm shoulder raise
  • Air boxing
  • Shoulder stabilization series

Lower Body Exercises

  • Walking lunge
  • Forward lunge
  • Side lunge
  • Reverse lunge
  • Single leg front to back lunge
  • Single leg lunge on stair or bench
  • Curtsy lunge
  • Lunge pulses
  • Wide sumo squat
  • Air squat
  • Squat with side leg raise
  • Squat pulses
  • Single leg squat
  • Wall sit
  • Straight leg lift
  • Donkey kickbacks
  • Inner thigh lift
  • Outer thigh lift
  • Leg up lift
  • Single leg deadlift
  • Hamstring curl
  • Standing hamstring curl
  • Bridge hold
  • Single leg bridge
  • Calf raise

Core Exercises

  • Plank hold
  • Side plank hold
  • Spiderman plank
  • Reverse plank
  • Side oblique crunch
  • Side oblique leg raise
  • Oblique core crunch
  • V-up
  • Single leg crunches
  • Superman
  • Bird dog
  • Cat dog
  • Row the boat crunch
  • Lying leg raise
  • Straight leg toe touches
  • Bicycle abs
  • Scissor kicks
  • Butterfly sit-up
  • Russian twist
  • Lying windmills
  • Low belly double leg reach
  • Swan dive
  • Standing crunches
  • Lying leg circles
  • Supine twist

Plyometric/High Intensity Interval Exercises

  • Burpee
  • Jumping jack
  • Jumping lunge
  • Squat jump
  • Butt kick
  • High knees
  • Up Down
  • Frog jump
  • Box or stair jump
  • Mountain climber
  • Star jump
  • Bear crawl
  • Tuck jump
  • Lateral jump
  • High kick
  • Army crawl
  • Side-to-side jump
  • Forward backward jump
  • Skaters
  • Quick feet
  • Plank jack
  • Plank side jump
  • Plank cross crunches
  • Power skip
  • Alternate leg bounding

Exercises for the Abs

  • Crunch
  • Resisted Crunch
  • Inclined Crunch with Feet Attached
  • Crunch with Leg Curl
  • Sit-Up with Feet Attached
  • Sit-Up with Cable
  • Trunk Rotation
  • Jacknife Sit-Up
  • High Leg Pull-In
  • Low Leg Pull-In
  • Side Plank

Exercises for the Back

  • Hyperextension
  • Row
  • Crossover Row
  • Kneeling Row
  • Row with Hyperextension
  • Back Fly
  • Rotating Back Fly
  • Prone Back Fly
  • Back Fly with Leg Curl
  • Lateral Pulldown
  • Pulldown with Squat with Elbows Flexed
  • Lateral Pulldown with Squat
  • Pull-Up

Gym Exercises for the Chest

  • Chest Press
  • Close-Grip Chest Press
  • Wide-Grip Chest Press
  • Incline Push Up
  • Chest Fly
  • Incline Chest Fly
  • Decline Chest Fly
  • Lateral Chest Fly
  • Pullover
  • Pullover with Crunch
  • Pullover with Twisting Crunch
  • Pullover with Squat
  • Single Leg Pullover with Squat

Exercises for Legs

  • Leg Curl
  • Reverse Leg Curl
  • Squat
  • Wide Squat
  • Single-Leg Squat
  • Single-Leg Squat On Side
  • Single-Leg Squat Kneeling
  • Jumping Squat
  • Twisting Squat
  • Jumping and Twisting Squat
  • Front Lunge
  • Hip Extension with Knee Stabilized
  • Hip Abduction
  • Hip Adduction
  • Calf Raise

Exercises for Shoulders

  • Shoulder Press
  • Upright Row
  • Upright Row with Hyperextension
  • Upright Row with Leg Curl
  • Lateral Deltoid Raise
  • Front Deltoid Raise
  • Wide Grip Front Deltoid Raise
  • Front Deltoid Raise with Supination Grip
  • Lying Front Deltoid Raise
  • Front Deltoid Raise with Leg Curl
  • Shoulder Extension
  • Shoulder Extension with Hyperextension
  • Shoulder Extension with Leg Curl
  • Lateral Arm Pull

Exercises for Biceps

  • Biceps Curl
  • Lateral Single-Arm Biceps Curl
  • Lying Biceps Curl
  • Biceps Curl with Crunching
  • Biceps Curl with Hyperextension
  • Biceps Curl with Leg Curl
  • Chin-Up

Exercises for Triceps

  • Triceps Extension
  • Prone Triceps Extension
  • Kneeling Triceps Extension
  • Lateral Single-Arm Triceps Extension


Contact Leigh Carter Personal Training Kelowna today for your free consultation

Start Building a better body for your future

Private Gym Kelowna