Blog


PREPPING FOR A FIT NEW YEAR

Posted on December 4th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

THE HARD FACTS

80% of all New Year’s fitness resolutions fall short of completion. By mid to end February the number of gym goers goes plummets down to baseline.  What makes such a large number of people quit so early and what is it that keeps those who are committed from dropping off?

THREE MOST COMMON PITFALLS

• Setting unrealistic, intangible goals with no plan
Not only should your goals be realistic for your current fitness level and lifestyle, they should also be tangible.  If you are just starting out or just getting back into a routine, try starting with 30min or more of exercises 2-3x/week instead of trying to commit to a 5-6 day exercise week.  You can always ramp things up as you develop some momentum and consistency. Remember to have a game plan; in order to do so you need to know … Read More »


Beach Chair Workout

Posted on July 1st, by Brent Bishop in Blog. Comments Off

Time to Hit the Beach!

I know….it’s the weekend or you’re on holidays and the weather is so nice that you just want to hit the beach and relax…you don’t feel like working out!  Well, here’s your solution – The Beach Chair Workout will take you 15-20 min tops!  This routine will get your day off to the right start, have you lookin’ ripped and will allow you to have a guilt-free day of relaxation!


Control Post-Exercise Inflammation = Better Results

Posted on June 21st, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

Maximize your Training Results

Busting your ass with training and not recovering efficiently or getting the results you want?  Control inflammation and recovery faster.  If you recover and repair quicker, you can get back to training hard sooner, which essentially brings you greater results quicker!  Eating a diet rich in foods that are known to reduce inflammation such as chia seeds, blueberries and salmon can do wonders for repair and recovery.  In conjunction with this, minimizing foods like processed meats, baked goods, and foods high in saturated fat can assist in keeping inflammation under control.  Additionally, supplementing your diet with Omega 3 fatty acids is one the smartest recovery moves you can make.  Typically, within today’s western diet we’re not consuming enough Omega 3’s to reap the powerful benefits.  Not only are they shown to positively impact brain function and overall … Read More »


Cottage Fit

Posted on June 10th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Weight Loss. Comments Off

Cottage Season is here and many of us want to escape the city and make the most of it, but don’t let your fitness routine slip just because you’ve left the city.  Let’s face it; if you’re at the cottage you’ll likely have a few drinks and fire up the barbecue, but moderation is key and here is your contingency plan.
Cottage Fit Workout


The SandBag Workout

Posted on June 6th, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

Ditch the Weights – grab a Sand Bag

Changing up your routine regularly is a key element to keeping your body guessing, keeping things mentally fresh and challenging your muscles to readapt to a new stimulus.  Give the SandBag Workout a Try!


Sporting Life 10K Ambassadors Recap

Posted on May 16th, by Brent Bishop in Blog, Children, Conditioning, Fitness Tips, Kids, Weight Loss. Comments Off

Over $20,000 Raised for Kids with Cancer

I had the privilege of working with this amazing group of TV/Media personalities to get them ready for this race. On May 12th, I completed the Sporting Life 10K with this amazing group of Sporting Life 10K Ambassadors. Together we raised over $20,000 for Camp Ooch – helping kids with cancer. Experience and Impact = Priceless. Enjoy the recap video!


Pre-Race Nutrition Tips

Posted on May 5th, by Brent Bishop in Blog, Fitness Tips. Comments Off

Don’t make the common nutrition mistakes post-race – watch this.


Post-Exercise Band Stretching

Posted on April 30th, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

Complete your Workout – Enhance your Performance
Find your getting tighter, losing your mobility?  Try these stretching exercises using a monster band to restore muscle pliability, significantly impact joint mobility and enhance your sport performance.


Bench Your Workout but Not Your Results

Posted on April 26th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Weight Loss. Comments Off

Park Bench Fat Blaster

Here’s a quick and effective metabolic circuit that will get you going!  Use a park bench to change up your workout, get outdoors and challenge yourself.


Cross-training for runners | Running | Get Healthy

Posted on April 22nd, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

Cross-training for runners
Get race-ready with more strength training and less running. This minimalist running plan targets the glutes, legs and core for improved speed and overall strength

By Kat Tancock

View Full Article here on Best Health Magazine:

Cross-training for runners | Running | Get Healthy | Best Health.


Calf Release for Runners

Posted on April 15th, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

Calf Release

Feeling tight calves, Achilles or aching shins?  Did you know that the Achilles tendon is the strongest tendon in the body?  It’s job is to transmit forces produced by the calf muscles in order to lift the heel and push off during exercise and day to day time on the feet.  This tendon can withstand forces up to 7 times your body weight, however; many people experience lower leg discomfort during or after a run.  Typically, this can happen in over-eager new runners or those that are overtraining; compounded by a lack of attention towards releasing these muscles post-run.  The problem becomes increasingly cumulative and can lead to excessive tightness, discomfort and ultimately injury.  Here are a few steps you can take to ensure you are keeping the muscles of your lower leg, pliable, healthy and performing at their … Read More »


Post Run Flexibility

Posted on April 8th, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

Post-Run Bench Stretch

Try these 3 bench stretches after your run and improve the restoration of your muscles length, enhance performance, decrease post-workout discomfort and play a large role in reducing future injury.


Perfect Pushup

Posted on April 5th, by Brent Bishop in Blog. Comments Off

Perfect Pushup V2 Review

Want to perfect your pushup and elevate your chest routine?  Try the Perfect Pushup version 2.  Here’s my quick review


Prehab for Performance

Posted on March 11th, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

Whether your a consistent runner, weekend sport junkie or someone experiencing chronic pain and muscle tightness, myofacial release techniques can dramatically improve your performance, address imbalances and have on the path to pain free activity.  Here are a few simple exercises you can implement into your training – all you need is a foam roller and a lacrosse ball.  Get your prehab on!

MYOFACIAL RELEASE – Prehab for Performance

More workouts, health tips and inspiration from Toro Magazine – HERE


Spring has Sprung – Get Out and Run!

Posted on March 10th, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

For those of us who are eager to get outside and begin our run training for the spring season, here’s a video that can provide you with some running tips on technique and training whether you are a beginner or advanced runner.  Get outside and have fun!

Runner’s Training Tips


The Coastal Challenge Recap Video

Posted on March 4th, by Brent Bishop in Blog. Comments Off

What an experience in Costa Rica – here is the recap of our quest for adventure and challenge.  In support of children’s mental health. You can help us support this important cause by clicking on the logo below. Your generosity is much appreciated.


Coastal Challenge: Rise, Fall and Rise again

Posted on February 28th, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

Pura Vida (latin for Costa Rican motto ‘Pure Life’) become Pure Fatigue as we dragged ourselves through the remaining kilometres of this 235km eco adventure!  Keeping mindful of of what this race represented and the cause we were supporting (Mindful Charity) kept us moving forward knowing we were also supporting a better future for children’s mental health. 

Missed Stage 1-3 Recap? View HERE

Pre-Race Review: The level of excitement and uncertainty we had going into this race was crazy…although ultimately our enthusiasm had began to decline with the demands of the race.   It was on this trip that I had truly realized that Bryce was just as crazy as I was.  All it took was a ‘Hey Bryce…I have a great event for us to do….’ and his answer was ‘Send me the dates and I’m game!’.  At first I didn’t know … Read More »


Coastal Challenge: False Sense of Acclimation

Posted on February 22nd, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

It was estimated that participants in this challenge would burn in excess of 30,000 calories, be physically challenged and mentally taken to beyond where they thought possible…I can confirm that all of this presented as very true.

We have returned from the Coastal Challenge in one piece…over the next few days I will be blogging the experience, sharing some pictures and also editing video footage captured along the way. I will share this in stages. Here’s a recap of Stage 1 – 3 of this 6 Stage, 235km Eco-Race in Costa Rica – what an experience!

Bryce and I eagerly arrived in San Jose (interior Costa Rica) and were pleasantly surprised by the climate….dry and warm during the day (not overly hot and not humid) then cool enough to wear a jacket at night = good running conditions!  We got in a … Read More »


Off to Stage 1: The Coastal Challenge

Posted on February 3rd, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

STAGE ONE BEGINS:
Tomorrow morning at 3am we wake up to head out to the coast at the edge of the jungle to begin our journey on this amazing Eco-challenge! Bryce and I have completed a few good training runs and a couple of RMT treatments in order to be as prepared as possible. From here in…a few hours sleep then up to hydrate and get bussed out to the start.
We begin with a 35km day in the blazing sun and have been told to hold back on pace a little on this day as it is easy to become dehydrated with a high potential of heat stroke.

I plan to try to update where possible throughout but likely will have some difficulty blogging until return to the hotel. Updates will mainly come in the form of tweets so if interested … Read More »


RACING COSTA RICA FOR A ‘MINDFUL’ CHARITY

Posted on January 29th, by Brent Bishop in Blog, Children, Conditioning, Fitness Tips, Kids, Nutrition, Parenting, Weight Loss. Comments Off

THE RACE

Pura Vida = Pure Life. While embracing the spirit of adventure, discovery and camaraderie, The Coastal Challenge will afford you the opportunity to compete at your highest level against an international field in one of the longest, toughest and most memorable running events you will ever experience.  On February 2nd, 2013 myself and my good friend and race partner, Bryce Wylde begin our Costa Rican running ec0-adventure through 225km of trail, mountains, beaches, jungle and river crossings.  This is a 6 day staged race that we have committed ourselves to completing and experiencing to the fullest.  This journey will definitely take physical strength, endurance and of course mental toughness.  Although we will most definitely endure our share of mental demands, we also more importantly undergo this adventure in efforts to support a very important campaign for mental illness that … Read More »


The Power of Sweet Potatoes

Posted on January 21st, by Brent Bishop in Blog, Fitness Tips, Nutrition, Weight Loss. Comments Off

9 Health Benefits of Sweet Potatoes

Michelle Schoffro CookNovember 15, 20114:11 pm120 comments

Not only are sweet potatoes readily available, inexpensive, and delicious, there are many other reasons to love these yummy vegetables.  Here are 9:

1.  They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies.  Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.

2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. It even appears to help protect … Read More »


Do you USE your fitness apparel?

Posted on January 21st, by Brent Bishop in Blog, Conditioning, Fitness Tips, Weight Loss. Comments Off

Just one-fifth of fitness apparel sold in Canada sees the inside of a gym

Fitness expert Brent Bishop buys sports apparel for exercise, but a new study finds he’s in the minority. NPD reports that just 19 per cent of activewear is purchased with sports or exercise in mind.

PHOTO: IAMBISHOP.COM

EMAIL

Misty Harris

Published: January 18, 2013, 12:24 pm

Updated: 7 hours ago

When buying fitness apparel, Canadians look for wicking, comfort, functionality and – for a surprising number of people – the garment’s ability to imply a recent workout when, in reality, the only sweating done inside it was at McDonald’s.

Market researcher The NPD Group reports that just 19 per cent of activewear is purchased for sports or exercise, while fully one-third is bought with casual wear in mind. Other occasions cited by Canadian consumers include school, work and even sleep.

In other words, even … Read More »


Your Post-Holiday Guide to Getting Back In Shape

Posted on January 5th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

make your weight loss and health-related resolutions stick this year!

The festive season is often a time of indulgence…in everything! Once the ball drops and dust settles, put this plan into action to get back in shape.

Instead, we’ve got three sensible steps to help you take control of your meal plan, exercise routine and health in 2013.

1. Pack on the protein.

This macronutrient should be included in each dish or snack you sit down to, whether you nosh on lean animal sources or opt for plant-based choices such as nuts, seeds, beans and legumes. And, this rule couldn’t be more vital than when eating in the AM. “Protein at breakfast really sets the stage for the day as it increases metabolic rate and fires up your fat burning engines,” says Joy McCarthy, holistic nutritionist and health expert for Global Toronto’s … Read More »


TRAIN YOUR BACKSIDE!

Posted on November 29th, by Brent Bishop in Blog, Children, Fitness Tips. Comments Off

What you Don’t See in the Mirror will Make you Stronger

Too many people place most of their training emphasis on what they see in the mirror.  I like to call them ‘mirror athletes’. You may look strong, have the six pack, guns and ripped pecs, but how’s that posture doing?  Training for muscular balance and postural strength can dramatically increase your athletic performance and reduce your risk of injury.  So, train your backside and enhance your body as a whole.  Try out this Back Attack Workout – enjoy!


90 Days Countdown: 250km Costa Rica Coastline

Posted on November 21st, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition. Comments Off

My 2013 Challenge – The Details:

Last week was Week 1 of my physical preparation for my 250km running race in Costa Rica beginning Feb 2nd, 2013. Starting a little behind schedule, I have given myself approximately 3 months to prep for this extreme test of endurance that begins along the Pacific Coast. If you are interested in knowing how I am prepping for this, the trials and tribulations and of course the race itself…I will begin with the main details:

A Note from the Race Director

“There is, in the end, an irrevocable prize and the sense of achievement for not quitting, for using every tool at your disposal in the act of propelling yourself forward, whether it’s determination, humor, humility or simple human interaction.

I believe there are lessons everywhere you look, and certainly harder ones than found at a sporting event … Read More »


Plateau Buster Workout

Posted on October 20th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

Plateau Buster Workout

Ok, Thanksgiving indulging has passed, the seasons are changing and some people begin to slow down their outdoor activity.  Unfortunately, it is also a time where many begin to become bored of their current exercise routines.  Christmas parties and those holiday indulgences of the winter season are not far away.  Have a game plan to break out of the rut and set yourself up for success – here’s a routine to help you breakthrough that plateau!


Mt. Kilimanjaro – Sneak Preview

Posted on October 16th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Weight Loss. Comments Off

Mt. Kilimanjaro Expedition

Think Fitness heads off to Tanzania Africa, to hike Mt. Kilimanjaro – Africa’s tallest free standing volcanic mountain, breath-taking…literally.  Here’s a sneak preview….


6 Tips to Keep Kids Active

Posted on September 12th, by Brent Bishop in Blog. Comments Off

The Fight For Fitness…

The obesity rate has tripled in the last 3 decades, many schools have been pulling fitness programs due to lack of funding – there is a need to keep turn screen time into lean time, refocus on health and keep our kids active

After three months of running wild in the yard, riding horses at summer camp or lifeguarding to save up for university, kids and teens are once again spending the bulk of their week behind a desk, schedules packed with music lessons and clubs, not to mention homework.

It’s not surprising, then, that physical activity often falls by the wayside at this time of year, squeezed out by students’ ever-growing to-do lists.

But experts warn cutting back on exercise compromises students’ ability to focus as well as their overall physical and mental health, which can then affect academic … Read More »


Kids, Exercise & Academic Performance

Posted on September 5th, by Brent Bishop in Blog. Comments Off

Kids, Exercise & Academic Performance
by Esther Blum MS,RD,CDN,CNS

Every parent wants their child to do better in school, right?  The key to unlocking a child’s academic performance lies within a primal expression of movement: exercise.  And plenty of research shows that physical activity can have as much impact on a child’s brain as the body.

In a review of exercise studies published in the Archives of Pediatrics & Adolescent Medicine, research revealed compelling evidence over 12 studies that children who participated in regular physical exercise achieved better academic performance (1).  Compelling, considering that The U.S. Centers for Disease Control and Prevention released a new report in which they indicated that an estimated 42% of Americans will be obese by the year 2030. That’s roughly an additional 32 million Americans who will become obese in the next 18-years.  Not only that, the proportion of … Read More »


Train Like a Blockbuster Action Hero

Posted on August 31st, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

The Action Hero Workout

Ever find yourself coming out of an action-moving and feeling like you could kick some ass, climb up walls, roll a car or run through a brick wall?  Give this workout a try first and become your own blockbuster action hero!


The Ultimate TRX Beach Body Workout

Posted on August 28th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Weight Loss. Comments Off

Grab your TRX, head to the beach…just add sand!


Tough Mudders Think Fitness

Posted on August 20th, by Brent Bishop in Blog. Comments Off

This past weekend we joined about 19,000 participants in Toronto’s Tuff Mudder Race.  An amazing experience if you’re into gruelling hill climbs, under ground trenches, under water tunnels… and of course, you can’t forget the electric shock challenges!  Congrats to all our participants who challenged themselves and came out victorious!

 

Nothing like a little electro shock therapy – take a look!


Office Fit: Too much Sit not enough Fit? Try this

Posted on July 27th, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

Office Workout

Sitting a desk in your office all day can wreak havoc on your body, quality of life and fitness level.  Try implementing these tips and exercises at your office and witness decrease in aches & pains, better health and great work efficiency.  Enjoy!


Get Outside: 30min Metabolic Conditioning

Posted on July 23rd, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

30min Outdoor Workout Recap:

Tough Mudder is my next big race now that the 100km Oxfam race is out of the way.  Loving getting back to plyometrics and quick metabolic conditioning.  Here’s my recap of today’s 30min routine.

6 Sets of (100m sprints/Plyo Push-ups/Box Jumps on picnic table/Dips) – Quick and Efficient!


Enhance Your Running Performance this Summer

Posted on July 23rd, by Brent Bishop in Blog, Conditioning, Fitness Tips, Weight Loss. Comments Off

Run Conditioning Workout

Sure you can just get outside and run, but when you feel the aches and pains related to tightness, strength imbalances and poor running mechanics your performance and enjoyment can be challenged.  Take a look at this video for some great tips on proper warm up, flexibility, breathing, running form and basic strength conditioning to ensure your running game is on this season!  For more info on tailored strength conditioning or run groups visit thinkfitnesstudios.com


100Km Race to Support Oxfam

Posted on July 22nd, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

100 km Oxfam Trailwalker – a painfully rewarding experience

On Friday, July 13th my team consisting of Bryce Wylde, Luke Cattet and Richard Holloway, set out to complete a gruelling 100km trail race in support of Oxfam Canada.  Although it was a painful experience, we all agree that we are glad we completed it and more importantly very happy to support this charity.  Take a look…outakes are at the end (some are inside jokes!).


CYCLE STRONGER WITH THIS WORKOUT

Posted on July 20th, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

Cyclists Strength Workout

If you want to increase your cycling performance for that next race or just your day-to-day getting around…don’t negate your leg strength and power!


From Fat to Fit Kids – turning screen time into lean time

Posted on July 19th, by Brent Bishop in Blog, Children, Conditioning, Fitness Tips, Kids, Parenting, Weight Loss. Comments Off

View Segment on The Marilyn Denis Show

KEEP YOUR KIDS FIT

Consider the Stats:

Children should get a minimum of 60min of exercise/day
Childhood obesity rate has tripled within the last 25 years – parents must take action.

Tips:
1. Turn screen time to lean time.  Limit television, choose programs that can inspire activity (ie. Sports, nature, etc.)

2. What’s your child’s Think Factor? – Choose activities that inspire

Must be interested in the activity to be motivated and to avoid frustration
Take into account internal and external factors – make activity relevant
Consider temperament and personality according to sport or activities
Athlete vs non-athlete (a non-athlete may be less competitive and more self conscious – perhaps karate would be better suited)
Age appropriate
3. Get creative (ex. Piggyback racing, game creation, run and fetch toys etc.)

4. Be Actively … Read More »


The Great Canadian Weight Loss Challenge

Posted on January 30th, by Brent Bishop in Blog. Comments Off

The MARILYN DENIS SHOW’S Great Canadian Weight Loss Challenge 

Over the next 6 months myself, Think Fitness and a team of experts from The Marilyn Denis Show will be working with the Stahlbaum family on their weight loss journey as they take on the “Great Canadian Weight Loss Challenge! Weeks ago, The Marilyn Denis Show put the call out to the nation to accept the challenge and get their health back on track! The Stahlbaum’s video stood out from numerous submissions for its passion and determination to make a positive change for themselves and each other. With daughter Kerby’s wedding on the horizon on July 21st, the Stahlbaums had the extra motivation they needed to take us on! As Kerby says “I do” to her fiance on July 21st, the Stahlbaums say “I do” to our Great Canadian Weight Loss Challenge … Read More »


What do Skinny Jeans and Bootcamps have in Common?

Posted on January 25th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

Beware of the Bootcamp

What do skinny jeans and bootcamps have in common?

Title got your attention?  The answer is they are both trendy and abundant but not necessarily the right fit for everyone.

Bootcamps are a common sighting these days, particularly as the weather becomes a little warmer and spring approaches.  Large groups of first time fitness goers and enthusiasts alike fill the parks with the urgency to shed their ‘winter’ weight and get ready for the warmer, less-clothed days ahead.  Bootcamps are not a new form of exercise and definitely take place all year round, but there is also something about the onset of longer days and warmer weather that draws many fitness instructors and fitness seekers by the masses.  The rise of the outdoor bootcamp will once again become prevalent in our city, but before you pre-register and jump in … Read More »


The Great Canadian Weight Loss Challenge: Beginner Home Workout

Posted on January 24th, by Brent Bishop in Blog. Comments Off

Beginner Home Workout #1: The Great Canadian Weight Loss Challenge


How to Choose a Personal Trainer

Posted on January 24th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

Benefits

Motivation – we all need it!  Having someone be there to externally motivate you can do wonders for your success.  Not to mention   undergoing regular fitness evaluations and goal setting will help in ensuring your are tracking your progression.

Proper training/program planning – maximize your time and effort – you will be challenged to get outside of your comfort zone.
Accountability – there is power in having an appointment set, someone waiting for you and money already spent on that appointment.

Narrow your selection

Reputable & convenient location – A gym close by or on the way to or from work can allow for increased consistency.  In addition, if your time is very tight or the gym is not your thing, you may want to have a trainer come to you.
Minimum requirements are a must! You are dealing with your most important attribute – … Read More »


Fitness Tune up – get the most out of your routine

Posted on January 22nd, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

Be aware of the plateau:
Symptoms:

Results come to a halt
Fitness evaluation markers show little to no positive change
Workout becomes monotonous or predictable

For exercise tips – watch segment on The Marilyn Denis Show here:

Fitness Tune up – The Marilyn Denis Show

4-Step Solution:

Complete a full fitness evaluation to set new and current benchmarks
Program design based on your goals, interests and limitations
Substitute previously lower, longer duration exercise (like walking) with higher intensity exercises (like jogging or intervals)
Implement full body strength training to boost your metabolism

 

Additional Program Suggestions:

Invest in a heart rate monitor to maximize your efforts
Try implementing one new class, exercise, or routine monthly for variety
Grab a partner to make your routine fun and to avoid boredom
Use a fitness log to track your progression and hold yourself accountable

Need more inspiration?
Get free chapters of The Think Factor here!


2012 Resolutions: Keep them for a change!

Posted on January 12th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

THE HARD FACTS

80% of all New Year’s fitness resolutions fall short of completion. By mid to end February the number of gym goers goes plummets down to baseline.  What makes such a large number of people quit so early and what is it that keeps those who are committed from dropping off?

THREE MOST COMMON PITFALLS:

Setting unrealistic, intangible goals with no plan:

Not only should your goals be realistic for your current fitness level and lifestyle, they should also be tangible.  If you are just starting out or just getting back into a routine, try starting with 30min or more of exercises 2-3x/week instead of trying to commit to a 5-6 day exercise week.  You can always ramp things up as you develop some momentum and consistency. Remember to have a game plan; in order to do so you need to know … Read More »


Eat and Burn Baby! – Holiday Indulgences take a new light

Posted on December 16th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

As you’ve probably gathered by all the posts containing icing, this blog says YES to holiday treats.

But I also love exercise and, like many of you, can’t help but consider the impact major indulgence may have on the fit of my non-elasticized waistbands.

To take some of the mystery away, Brent Bishop, a personal trainer and owner of Toronto’sThink Fitness Studios, has come up with the “holiday exchange diet,” which I’d like to share with you.  Above and below, Brent shows us how to counteract the numbers of the goodies on the left with a specific number of exercises.

To do a burpee:

Standing with feet shoulder width apart, bend at knees, place hands on floor
Extend both legs out behind you while letting your elbows bend simultaneously
Jump feet towards hands and quickly jump up extending hands in the air
Repeat sequence for reps (without pausing in between … Read More »


Prepping for New Year’s Resolutions

Posted on December 7th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

THE HARD FACTS

80% of all New Year’s fitness resolutions fall short of completion. By mid to end February the number of gym goers goes plummets down to baseline.  What makes such a large number of people quit so early and what is it that keeps those who are committed from dropping off?

THREE MOST COMMON PITFALLS

• Setting unrealistic, intangible goals with no plan
Not only should your goals be realistic for your current fitness level and lifestyle, they should also be tangible.  If you are just starting out or just getting back into a routine, try starting with 30min or more of exercises 2-3x/week instead of trying to commit to a 5-6 day exercise week.  You can always ramp things up as you develop some momentum and consistency. Remember to have a game plan; in order to do so you need to know … Read More »


The Four Phases to Becoming Fit

Posted on November 24th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

TheThinkFactorBook.com
The Dreamer Phase:

Characterized by ‘thinking’ about getting fit and a true desire to make a change.
At this phase you may be envious of others who are fit and commonly have excuses, justifications and obstacles that are preventing you from getting started.
Likely lack the support and/or may not be surrounded by like-minded/health conscious individuals
In this phase often you have become ‘defined’ by circumstances (i.e. had a baby but never got back into shape, started a new job, failed relationship, or new unhealthy relationship etc.)

Activity:

Self reflection/personal evaluation – determine what’s holding you back and what activities interest you.
Set a benchmark on your fitness level by completing a fitness evaluation

The Doer Phase:

Key element is action – you start to do what you envision rather than just thinking about it.
No longer just wishes and dreams about it but searches for exercise solutions, … Read More »


Top 10 Commonly Broken New Year’s Resolutions

Posted on November 21st, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

Lose Weight and Get Fit

By KAYLA WEBLEY Monday, Jan. 03, 2011

It’s one of the most common New Year’s resolutions. After a season of way too many cookies, candies and holiday parties, it’s only natural that a vow to lose weight and get fit would follow. Each January, fitness clubs offer deals and promotions to those who want to make good on their resolutions. To those who have been at the gym for the other 11 months of the year, the crowded classes and treadmill lines make the new year a dreaded time. Luckily for gym rats, research says that 60% of gym memberships go unused and attendance is usually back to normal by mid-February. Why is that? Simple: people are lazy.

PAUL BRADBURY / GETTY IMAGES

Read more:

http://www.time.com/time/specials/packages/article/0,28804,2040218_2040220_2040221,00.html #ixzz1eN3IO0H1


Kelly’s Fitness Journey: Week 2 – Huffing and Puffing

Posted on November 2nd, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

Huffing and Puffing

written by Kelly Halket Bodnarchuk

This morning I asked my daughter Kate if she wanted to walk to school to which she replied, “why would we do that?”  I responded with, “why wouldn’t we?”  Maybe her candid response comes from the fact that in her three short years of going to school we have walked to school only four times. It’s maybe a 10-minute walk from our house to school yet everyday we get into the car and drive there.  Wow, how bad is that?!

So we walked to school today and it felt great and Kate loved it.  There is a set of stairs that we have to climb to get up to school and it’s a pretty steep set of stairs.  When we got to the top both of us were huffing and puffing (okay, if I am honest me more than her) … Read More »


Kelly’s Fitness Journey: What Keeps Me Going is Goals

Posted on October 31st, by Brent Bishop in Blog, Conditioning, Fitness Tips, Weight Loss. Comments Off

What keeps me going is goals ~ Muhammad Ali

 written by Kelly Halkett Bodnarchuk

Goals, we all have them.  Some of us set goals, some of us hit our goals and some of us never even try.  There is no reason why any of us can’t try.   Think of Tom Dempsey ~ How do you become an NFL kicker if you don’t have a foot? Ask Tom Dempsey. Not only did this famous athlete with a disability have a successful career, but he set the record for the longest field goal ~ he didn’t let his lack of having a foot stop him from attaining his goal in life to become a successful NFL player.

Today when I was at Think Fitness waiting for my training session with Josh, I was reading a book written by Brent Bishop that talks about all of the trainers that work … Read More »


Kelly’s Fitness Journey: Successful Weekend!

Posted on October 30th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

Why I Gave up Wine: Successful Weekend!

written by Kelly Halkett Bodnarchuk 

I passed, phew!  Weekends are usually very social for me and with the social comes wine and usually a few glasses of it.  I was worried about this weekend, as I have sworn off alcohol entirely till I reach my goal.  I know, I am hearing a collective gasp of shock right now from many of you who know me.  One friend even joked that LCBO sales in the west end were going to fall and they might have to close stores. The social plans for the weekend entailed a Friday night dinner out with friends and a birthday party on Saturday and I was worried.   Could I go to two social events and not have even one glass of wine?  Would I give in and think that since I … Read More »


Kelly’s Fitness Journey: Day Five – Your Mind told you to Quit

Posted on October 29th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Weight Loss. Comments Off

Day Five: Your mind told you to quit

written by Kelly Halkett

Plain and simple, my mind told me to quit today.  During my fitness evaluation this morning at Think Fitness with Stephanie I was doing an exercise that I was struggling with and it was obvious I was struggling with it.  I started talking out loud saying to myself,  “I am going to stop, I can’t do this”  to which Stephanie told me to get through the pain and do 10 more seconds  and I kept saying to myself  I can’t do this.  And guess what, I didn’t do it and I dropped.  Stephanie said to me “your mind told you to quit and you did”  ~ ouch, that got me going and got that inner voice inside of me to start beating myself up.  I was thinking to myself how could I drop? How could I stop? You’re tough, get over it … Read More »


Kelly’s Fitness Journey: Day Four – Meal Planning

Posted on October 27th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Nutrition, Weight Loss. Comments Off

Day Four- Day off with Fall Cleaning & Meal Planning

written by Kelly Halkett

Today is a day off from “officially” working out; instead I am giving my house a much needed fall cleaning.  I am climbing ladders, running up and down several flights of stairs, reaching for things high on shelves, and loading heavy bags into my car.  So, I wanted to figure out just how many calories I was burning while doing this self-fulfilling fall purging session.  I Googled an online calorie counter that calculates calories burned while cleaning your house, entered my weight (yuck, but changing that yuck to a yippee!) height and age (yuck again) and determined that I am burning 150 calories an hour just by cleaning the house!  Who knew?  And how amazing is it to know that I am still burning calories while doing simple household chores!

I also am spending … Read More »


Kelly’s Fitness Journey: Day Three = WOW!

Posted on October 26th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Weight Loss. Comments Off

Day Three – One word – WOW!

 written by Kelly Halkett

I just got back from my workout at Think Fitness and WOW!

Wow because Stephanie, who is this sweet, lovely redhead, who is kind and gentle and always greets you with an amazing smile when you walk into the gym just kicked my butt in one intense 45 minute workout!  Initially when Brent (Trainer God) and Stephanie told me about the workout and said it was only 45 minutes, I thought “piece of cake.”  During the class my “piece of cake” might have turned into me saying something in my head that is not repeatable in this forum.  Now I go back to saying  W O W !

Wow because the two other ladies who were in my class today and were older than me (hopefully, but since I am forever 29 they must be) also just … Read More »


Kelly’s Fitness Journey: Day Two

Posted on October 25th, by Brent Bishop in Blog, Conditioning, Fitness Tips, Weight Loss. Comments Off

Day Two – recovery jog  5K

written by: Kelly Halkett ~ new client to Think Fitness Studios

Ouch.  Yes, today hurts but a good hurt, a hurt my body is happy with.  I asked Brent yesterday when we were training if I was going to be able to walk today, pick up my kids and he said yes, I would be able to do both.  So I am pleased to report that yes, I can WALK!  Today’s exercise regime was a 5k run down by the lake and then tomorrow I am back at Think Fitness for a class called FIT WOMAN at 9.15am.  I am trying to round up some of the other school yard mom’s to come with me for 45 minutes of heart pumping adrenaline.  Yes, the class is only 45 minutes versus an hour so come it’s easy … Read More »


Kelly’s Fitness Journey – Day One

Posted on October 25th, by Brent Bishop in Blog, Conditioning, Weight Loss. Comments Off

Day One – Experience of Reintroduction to fitness at Think Fitness 

by Kelly Halkett – new member to Think Fitness Studios

Today is October 24th, 2011 and it might be a day that has changed my life, I conquered a fear today.  It wasn’t a fear like being afraid of heights, because yes, I have that fear as well, but it was the simple fear of exercise and more specifically personal trainers.

My husband is a huge fan of personal trainers, me up till today I could take it or leave it and apparently for the last 6 years I have left it and it was starting to show.  The last six years have been all about babies and my life got busy and I gave up with trying to keep the same fabulous beach body I had from my pre kid years.  … Read More »


5 Most Common Exercise Mistakes

Posted on October 19th, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

Many people experience frustration from the lack of results and recurring injury in the gym – here are 5 exercises that are commonly performed incorrectly and how you can minimize injury and maximize results by doing things right!

General Tip:

The body/muscular system will automatically try to recruit as many muscles as possible to create a specific action – this is why it is so important to Think about the exercise you are doing and what muscles you need to isolate to maintain posture and joint stability.

1. The Lunge

Common Mistakes: knee over toe, pressure on ball of foot
The Solution: strengthen glute medius by using mini-band, also using a wedge to force heel placement (can be done with book)

Incorrect

 

Correct

 

 2. The Row

Common Mistakes: Rounding forward through spine and shrugging of shoulders
The Solution: proper recruitment/strengthening of mid back muscles.  Scapular retraction exercise can really assist … Read More »


Stretch Tips for Bloggers – Four Office Desk ‘MUST-DO’S’

Posted on October 15th, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

• SCAPULAR MOBILIZATION 
Raise your shoulders towards your ears until you feel a slight tension in your neck and shoulders.  Hold for 5 seconds.  Slowly push chest forward and release your shoulders downward and backwards squeezing the shoulder blades together until you reach the lowest position to their normal position.  Repeat this circular motion 5 times in each direction to alleviate tight muscles and enhance your posture.
• DON’T OVER SIT
If you are required to work seated for long periods of time, make a point to stand up and stretch or walk around briefly every 20-30min to avoid tightening up.
• HYDRATE YOUR MUSCLES
Your muscles are nearly 70% water, drinking 8 glasses of water each day can help ensure your muscles remain pliable and can also reduce tightness and enhance performance.
• LENGTHEN YOUR BREATH
Long deep breaths during stretching will not only assist you … Read More »


PLYO PERFECTION – Improve your athleticism and break that plateau

Posted on October 13th, by Brent Bishop in Blog, Conditioning, Fitness Tips. Comments Off

Introduced more than 40 years ago, plyometric training has become very mainstream not only in professional athletes but also increasingly so in the general public.  Whether you are a competitive athlete or a recreational sports and fitness enthusiast, plyometric training can really serve you when it comes to performance.  What is important however is to understand the function of this training modality, the most effective way to implement it and what it actually involves.  By definition, plyometric training can be seen as the enhancement of the stretch-shortening cycle of contraction by eccentric loading of a muscle to prime an explosive concentric movement.  As an example, jumping off an elevation and landing into an absorbed squat, eccentrically loads your legs and like the recoil of a spring, this energy is used to concentrically contract and jump out of the squat landing … Read More »


Choosing the Right Personal Trainer

Posted on October 11th, by Brent Bishop in Blog, Fitness Tips. Comments Off

BENEFITS OF GETTING A PERSONAL TRAINER:

Motivation – we all need it!  Having someone be there to externally motivate you can do wonders for your success.  Not to mention undergoing regular fitness evaluations and goal setting will help in ensuring your are tracking your progression.
Proper training/program planning – maximize your time and effort – you will be challenged to get outside of your comfort zone.
Accountability – there is power in having an appointment set, someone waiting for you and money already spent on that appointment.

NARROW YOUR SELECTION

Reputable & convenient location – A gym close by or on the way to or from work can allow for increased consistency.  In addition, if your time is very tight or the gym is not your thing, you may want to have a trainer come to you.
Minimum requirements are a must! You are dealing with … Read More »