Sebastien Rahman Toronto Personal Trainer

Bahamas!

2010-03-04T11:48:00.000-08:00

I'm going to be away in the Bahamas from March 11-14, for some much needed rest and relaxation in the sun. I realize that it's only a short time away, but I think a 4 day vacation is just what the doctor ordered. Living and working in Toronto (personal trainer) is amazing...the city is lively with events, culture, and vibrant people doing their different jobs. I love that this city's economy supports entrepreneurs and small businesses. Since I began working as a self-employed personal trainer (Toronto), I have all the respect in the world for the hard-working people who take risks and chances on their own. There have been highs and lows, but overall it has been a wonderful experience. Being self-employed it is a massive job, and one that deserves a nice little vacation away from the hustle and bustle of my job in the city. I do plan to exercise daily and hopefully run on the beach, sleep anytime I like, and enjoy tropical cuisines (specially the fruit!).

When was the last time you took a vacation hmmm?

Yours in health,

Sebastien

Go Canada! For real this time

2010-03-01T06:24:00.000-08:00

Go Canada!

So we broke some new Olympic records, and had a big ole party afterwards. I have to admit that I joined my fellow revelers at a pub on Bloor for the festivities. I even drank some shady beer and then had some sushi to celebrate our victory after the Gold medal hockey game. It was great to see how many people gathered to celebrate our victories on such a lovely February night. From this Toronto personal trainer's point of view, this is one goal achievement that's worth celebrating! Go nuts Canada, and don't tell your trainers what you did last night LOL!

Yours in health,

Sebastien

Get Ready, Get Set... Go!

2010-02-27T11:07:00.000-08:00

Get Ready

Like many people, I'm not only annoyed by the snow that we've been getting in Toronto, but staying inside and grumbling about it compounds the problem. Slogging through the muck is irritating, and I've realized it's somewhat of a deterrent to getting to your favorite gym or bootcamp. I'm sure my Californian followers are laughing at us Canucks right now as they sip cocktails in the sun. Coincidently, this is also the busiest part of the year for me as a Toronto personal trainer. I thought I'd show people what's involved when considering hiring a fitness professional. There are many options available for your fitness needs...do you need a yoga class? Kickboxing? Spinning? In every city, there is no shortage of good options. No matter what you decide to do, make sure to assess your level of fitness by answering the Physical Activity Questionnaire (PAR-Q). If you answered YES to any of the seven questions, consult with your doctor before beginning any physical activity. Every reputable gym and/or personal trainer will make you fill one out.

Get Set

Being a Personal Trainer (Toronto), I meet people with different needs, and I make individualized programs for everyone. No two programs are the same, as no two people are identical! On the first session, I perform a physical assessment to get an idea of what level of physical activity is appropriate for my client and their goals. I then design a fitness program, and I teach the necessary exercises to achieve their goals.

Go!

The next step is to execute the fitness program, begin regular personal training sessions, and do a follow up fitness assessment 4 or 8 weeks later. You should have achieved some short-term goals so far, and made some great progress towards your long-term goals. It's very motivating to see progress, and this will sustain you through the weeks leading up to your next fitness assessment. I love when my clients see results, and my job is to hold you accountable to your fitness goals.

If you're looking for a trainer to help you with weight loss (Toronto), I offer one session for Free. I believe that people should get an opportunity to try out a service before committing, so they can choose the best fitness professional for their needs.

Best of luck with your fitness goals!

Sebastien

Did a Spin Class taught by Chris McGrath...you heard me, Chris McG is a certified Spin Instructor!!

2010-02-20T12:19:00.001-08:00

So as many of you know, my client Chris McGrath is one bad mamajamma. I met him 23 months ago and he's done some amazing things. He's lost over 200lbs, learned to kickbox, became an avid runner, and also a loud-ass weightlifter. But today he did something really special...he taught a spin class as a certified Spin Instructor!!

My girlfriend Sammie (www.bootycampfitness.com) and I were invited to participate in his spin class, and I have to admit I was very nervous. Chris became addicted to spinning in 2009, joining Legacy Indoor Cycling and got some fabulous results. He made it a personal goal of his that he would become a certified spin instructor in 2010, and last week he did just that. I knew what was next: he would teach a class that I participated in. Yikes! My reason for being nervous is that I knew I'd be participating in a class that is being taught by someone who has over two years of savory revenge to dish out to his trainer. And boy, revenge was a dish served sweating on a spin bike (not cold). The class was carefully planned, taught with precision, and executed with professionalism. Nothing short of excellent. And my legs were cooked!

Today was another landmark day. A day where he could be the teacher to two knowledgeable fitness professionals, and he WOW'd us with a class worthy of being called the best spinning class in Toronto. I'm not bullsh*tting either, i'm a professional personal trainer, and his class was magic.

I would like to thank Chris for his incredible effort working towards achieving his personal fitness goals he set out not so long ago. He is an ambassador to people who need help in their fitness journeys, and need role-models who has 'been there and done that'.

Today I'm very proud of Chris, and this is another 'beginning' to a beautiful story. As a fitness professional, it's days like this that make it all worth it. I'm proud of being part of his journey, and i'm proud that he can now live in a world where he can be free of physical and emotional constraints that previously haunted him.

World, watch out...there's a new kid on the block ;)

Keep rockin' on my friend!

Sebastien

WOW! What a year!

2009-12-17T09:32:00.000-08:00

Hey everyone,

As the holiday season quickly approaches, I feel like it's time to wrap up the year with some notable mentions. I have to say that it's been one heck of a year, and with all the ups and downs, I want to start 2010 with positivity, optimism, and some major ass whoopin'!

Let me start by saying that it's time to update you with what's new and exciting. First, as some of you may know, my amazing client Chris McGrath has some big news..he hit his second major training goal of losing 200 lbs!! WOW!! Actually he lost 201.6 lbs, 20 days ahead of schedule. Holy moly that's insane...a big congratulations my friend. For those of you who have not yet heard the story, Chris McGrath came to train with me 22 months ago, weighing 435 lbs. As of his last assesment, he weighed in at 233.4 lbs. Simply awesome. The funny thing is that this is just the beginning...i've created a monster and as the new year approaches, new goals and new horizons will also be created.

Another amazing mention is the upcoming release of the Booty Camp Fitness workout DVD, which I had the pleasure of prepping Sammie and her staff. They did insanely well and i'm proud of each and every one of them!! You rock Sammie!!

I hope you all enjoy the end of this wonderful year, and take time to enjoy it with people you love...your friends, family, and your favorite trainers ;)

Cheers to 2009, and see you all in the New Year!

Sebastien

Keep on Track with a Pedometer!

2009-06-22T09:04:00.000-07:00

Welcome back summer!

What a beautiful day, and what a way to get going with your fitness after such miserable weather.
I just recently bought a pedometer for use with my clients, which turns out is a fantastic way to track just how much walking one does in a given time. It is a great and affordable way to add a new dimension to your fitness plan. I think I spent $14 on mine, and it has already paid for itself in quantitative data gathering with my clients (I like numbers).

At first, I was somewhat hesitant to use this seemingly boring little device, which can't send email, make coffee, or tweet me (three things I seem to need to do daily). What it can do however, is generate a total number of steps that a person takes. How is this useful? Let's put this into context. If a person works 9-5 in an office, and takes a break for lunch, is busy with normal life stuff, that person will have a certain number of steps associated with that activity and lifestyle. That person's total step count would be totalled, and they would be categorized by activity levels.

The activity levels are as follows:

2000 steps is equal to 1 mile or 1.6 kilometers

10000 steps is equal to 5 miles or 8 kilometers

A Person who walks 10000 steps will burn 2000-3500 calories/week (depending on weight and other factors).

While walking does not seem too difficult, there is a growing movement for movement (I know, not the best wordplay). Bad jokes aside, the benefits of walking are numerous including:

- great for stress relief
- weight bearing activity
- good for the ole bones
- great cardiovascular activity for endurance
- an opportunity to be outside and smell the roses
- can be done by yourself or with groups
- can track your steps with your pedometer, and challenge yourself each week

Here's to a great summer everyone! Go outside and walk your buns off!

Your's in Health,

Sebastien

Reflection need not only be in the mirror

2009-05-27T11:43:00.001-07:00

Hello all,

I have just returned from a wonderful trip to Amsterdam, The Netherlands. What a beautiful city...canals everywhere, fresh air, great cafe's, museum's, and art exhibits. My friends and I took a trip there as a pseudo "guy's trip", plus we got a ridiculously cheap plane ticket, and the only downside is that we had to stop over in Iceland...how sweet is that?

During my trip, I saw people everywhere on bicycles, eating fresh food, and shopping for groceries every day. I thought to myself, why don't we do this back at home?? This is how life should be! Everyone in the city seems content to cycle to their destinations, and some manage to use their cell phones, and possibly iPods at the same time...now that's coordination!

Now where was I? Right...I began to look at myself from the 'Outside-In'. Sounds weird yes, but let me explain. When you're in another place or country, life is different. I don't have to wake up early in the morning to train anyone, or deal with people's fitness concerns, or do anything related to my job. That was nice! That's something I have never done before, even in past trips. I also realized that in the bigger picture, I have a responsibility to 'care' for people that i'm working with, and that's the fine print in my job description, and the part that they don't tell you when you start working. I always strive to put the "Personal" back in Personal Training, and it allows me to work with my clients on other levels other than sets and reps. But there is a serious consequence...and I've realized that for me to take great 'care' of my clients, I have to take care of myself first and foremost.
Now dosn't that sound so selfish? And that would also be the advice I might give others when we discuss their lives. I've neglected to focus on the guy that makes this all gel together for goal achievement. Ah how the universe comes full circle.

So what now then? Here's the bottom line. First, i'm going to whoop my clients' asses since i'm refreshed from a lovely week off, and i'm sure they've missed me (or not!). Second, I will continue to plan world domination, and tick off my personal goals, and lastly eat brocolli daily for fibre, anti-oxidants, and good health.

I recommend to everyone out there that you should take time to reflect on your life from the 'Outside-In', and make sure that you are doing what is right for you first. When you are well, everyone around you will glow!

Your's in Health,

Sebastien

The end, or just the beginning...

2009-05-06T20:34:00.000-07:00

Just wanted to share a quick story about one of my clients, Chris McGrath. Today, he hit another milestone in his fitness journey. He accomplished his goal. Dosn't sound like a big deal does it? Maybe I should explain what has happened...

We all talk about goals. We make them, write them down, stick them on the fridge, tell our friends, and promise ourselves that we will try our best to get them accomplished. Fitness is finnicky..and goals seem to fall apart when our lives get busy and stressfull. Tonight, on May 6, 2009, Chris achieved his goal that he set out one year ago.

As a professional trainer, it's moments like these that make it all worth it for me. This is my bread and butter, the creme de la creme. The Super Bowl of client achievement. Please take a moment and read the summary of Chris' last year of fitness. Enjoy :)

Very proud of you Chris, keep up the amazing work! You rock, plain and simple.

Yours in Health,

Sebastien

So, it didn't happen last week. But it happened tonight.I set a goal for September 18, and when Sebastien weighed me for the first time tonight , I hit it right on the nose.Talk about precision. How very 'Virgo' of me!He then had me step on the scale for a second time, so that I could get a copy of the printout for myself. And on the second weigh in, I passed the goal by almost another pound.I'll take either one.So how do I feel?Fan-freakin'-tastic!!!And so I should. I worked my ass off to get to this place. And even though I've arrived at this amazing milestone -- I haven't weight this much since my second year of university (1993... that's 15 years ago) -- I've got so much more ahead of me. But I'm not going to worry too much about that right now. I'm going to bask in the glow of my accomplishment. I'm going to savour the feelings of pride, satisfaction, and elation. Almost a year to the day that I first met Sebastien for my consultation, I've shattered my own expectations. I'm pretty sure I blew his out of the water too.
So here's the progress I've made.
I've lost 137 pounds since I weighed my heaviest (January 07-ish)
I've lost 125 pounds since I made the choice to take control and get healthy (December 07)
Since the time that I started letting Sebastien weigh and measure me for progress, I've lost:
100 pounds of fat (since June 08)
51 inches of fat from my body (since October 08)
The feeling that I don't have control of my own life.

Since that same time, I've gained:
An unmeasured amount of muscle.
The admiration of my friends and people around me.
The ability to look at myself in the mirror and like what I see.
A renewed sense of pride and love for who I am in this crazy crazy world.And to celebrate all I've accomplished, I'm gonna have a beer. And I want you to have one, too. One of the best things about all this hard work, is that I've never completely deprived myself of anything. One night a week (normally the night I train with Sebastien), I indulge. I eat pizza. Or, I have a burger (from Square Boy on Danforth... they deep fry the bacon!!! Grrrr....) I always give myself the opportunity and the permission to indulge, and enjoy the things I crave. Ironically, giving in for that one night a week makes me crave those bad things less and less. So, tonight, I'm having a beer.And it has never tasted sweeter.And that's pretty much all I have to say right now. Words cannot describe how I feel. Actually, they can. Two words do it. Plain and simple:Kia kaha.These words have never meant more to me than they do right now. Love and gratitude to my sister for giving me the gift of the knowledge and power of these two words.Love and props to the folks at Riverdale Fitness who make me feel incredible and supported every time I walk through the door for my workouts 6 days a week.Love and admiration to friends, family, co-workers, and random blog readers for support and encouragement.Love and respect to Sebastien for helping me to find the immeasurable strength and determination to conquer my greatest challenge, face my biggest fear, and be my best possible self.That said, I'm gonna go enjoy my beer.Stay strong, dear friends. Stay strong.

Make a run for the border...

2009-04-27T12:07:00.000-07:00

I hope everyone had a great weekend with the warm weather, and even with the semi-cataclysmic weather on Saturday following all the sunshine! I actually love when it rains and storms, as it creates great snoozing and lazyness.
On Saturday, I took the opportunity to go for a jog on the Boardwalk in the Beaches, on Toronto's lovely lake area. I thoroughly enjoyed my run and really felt the fresh air and sun for the first time this year...and got so carried away in the moment, that I jogged for around 12 km! For some this may seem like a walk in the park, and for others it may sound like a monumental achievement...for me, it was nuts. I love running, but many wise people would suggest to start slowly in running season, and progressively add speed or distance carefully. As a result, my legs feel like hamburger (lean of course), and i've discovered new forms of walking to alieviate the soreness.

The lesson here: START SLOW! Taking time to allow your body to get used to the impact and stress of running will decrease the chance of injury, and keep you motivated to run year-round.

Here are a few pointers from some running experts:

- For true beginners, begin by using a Treadmill and get comfortable walking at a brisk pace, until you can build up to a steady jog

- For outdoor runners, consider using an outdoor track. You can measure the distances and challenge yourself well with various routines, as well as get outside

- For avid runners and marathoners, prepare a detailed outline that organizes your running schedule from the beginning to the race date.

- No matter what you do, consider Interval Training using walk/jog intervals, either with heart-rate or time periods...this is one of the most effective ways to train

The moral of the story...begin slowly, take time to stretch after every race, and beware those moments of glory that make you run like the wind, and sore like a rusty barn door. Then, write it all down somewhere and stick it on your fridge to remind you of what you did ;)

Yours in Health,

Sebastien Rahman

Stick with it! Sometimes getting from A to B is not a straight line

2009-03-15T16:31:00.000-07:00

It's been some time since I last posted, but i've had a zillion things happen in my life, some of them good, some of them bad, some happy, some very sad...but what a journey its been.

Many of you who know me will understand that outside my usual comical and sarcastic self, i'm quite a teddy bear on the inside. For those who don't know me, i'd recommend it...i'm a fun fella ;)

I often write about my experiences in my job, and i've noticed another trend that made me want to write about it. In fitness, you may see magazine ads of people who start a magic diet system and 'presto!' 15 lbs in 15 days...or someone starts working out with some magic fat-loss pills and 'voila!', 10 lbs in 20 days. In training, people ask me how long it will take to get to their desired goal. I have always had some concerns with the expectations that my clients have of me when they hire me, and this phenomenon needs to be talked about. I dislike contending with the Fitness Marketing industry for what it does to disaccociate people with sensible fitness, and connect them with flaky, gimmicky fitness expectations. I want people to understand that fitness is best done (and accomplished) when it is a part of your lifestyle, and not to be thought of as a short-term thing.

Let me start by saying that I too feel that with x amount of effort should = x results, but in reality such is not always the case. Sometimes, we need to give it time for our hard work to show the benefit and results of our efforts. In fitness, when people tell me their goals, I have to be brutally honest as to what I think is going to happen. Sometimes people don't like what I have to say, and sometimes people don't even agree with my opinion (that's ok too), but i'm not usually wrong so here's my point: Getting from A to B is not always a straight line.

Here are some examples from some people i've worked with (Real people, not real names):
-Mr.Bob wants to lose 20 lbs. After 3 weeks, he is UP 2 lbs...yikes!
-Mrs. Glenn wants to lose 10 lbs for a wedding. After 2 weeks, she is the same (gasp).
-Mr.Rutherford wants to put exercise into his lifestyle. After 3 weeks, he has worked out twice. (note my hands praying towards the heavens)
-Ms.Jane is bummed out at life and wants to get fit

The point: exercise is about change, and change takes time. Physiologically, you have to give your body time to adapt to the new internal environment (metabolism etc). In lifestyle terms, you have to give your body and your mind time to adjust to new activities. In emotional terms, you have to accept that you may be a new you after a while(!). You have to STICK WITH IT to fully reap the rewards of exercise and all its benefits. My client Chris McGrath wrote a neat piece on 'Showing Up'..you should all read it, i'm sure it hits home with many people, and he is a wonderful example of someone who stuck with it during his transformation.

So what happened to those people after 1 year of exercise who stuck with it?
-Mr.Bob lost 44 lbs
-Mrs.Glenn lost 35 lbs
-Mr.Rutherford now exercises three times per week, cycles twice, and does yoga one per week.
-Ms.Jane got fit, got happy, and became a personal trainer

It's irritating to hear another person say "in these tough times bla bla bla..." you just have to STICK WITH IT, and you will reap the rewards.

Yours,

Sebastien

Ah the mystery: Atlantis, Stonehenge, the Loch Ness Monster, and Weight Loss

2009-02-10T06:48:00.001-08:00

I've noticed over the years that there's one recurring theme in my job, and it inevitably leads to great conversation, sometimes debate, and even sometimes shouting and hair-pulling (me pulling my own of course). My clients, friends, and people I meet daily often ask me, "How the heck do I lose weight...and how do I keep it off?", or "What should I eat?" or "Shoud I eat cabbage and vinegar soup?". Ugh.
My answer is (and always will be): A healthy lifestyle that includes regular exercise and a well-balanced diet will help manage your weight. Oh yeah, some serious fitness kickboxing never hurt either! Seems simple no? Apparently not.

Everyone has some sort of story or past experience with diets. Seems like there's always an easy answer that someone could offer you in a paragraph or less. Many people seem to think that there are guaranteed easy ways, and I do admit that they do what they claim they will do, but at what cost? I'd like to chat about some of those people today.

WARNING: You may be motivated to get your s#*t together after reading up on some of these wacky innovations.

My goal in this blog is to motivate you to EXERCISE correctly, and think twice when the Quick Fix siren is whispering sweet promises in your ear.

Dr.Bernstein Diet and Health Clinics: Calorie restriction, energy restriction, physical ability restriction at it's finest. Lost weight, vitamin injections and lost strength...is it really worth it in the short-term? Can you maintain the lost weight in the long-term? Some would say yes, but I don't think so.
Why do I bash Dr.B? Because the human body was never meant to be so restrictive, and we humans need calories to perform physical activity. Health Canada says we need a certain amount of calories for optimal physical function too. Next.

Isagenix: cleansing your clock from the inside out. Who would of thought that we'd see the day when you can do a cleanse AND annoy your friends with network marketing at the same time! Weight loss and pyramid schematics together at last. The future is here folks. The idea behind Isagenix is that they recommend that you go through a phase where you cut out alcohol, starchy carbs, milk and dairy products, and take supplements in the form of patented shakes, bars, tonics, and potions. I wonder if someone should invent something along the lines of a healthy lifestyle, with the same principals of healthy eating and exercise...hmm I think we're onto something. Why do I bash Isagenix,? I believe that if a person decides to do a cleanse, it should be medically supervised, not just by your friends, the internet, or by the nutrition store employee who sold it to you. People get all confused about what a cleanse is actually for...all of a sudden, it's for weight loss. Next.

Atkins diet: Wow..if you want to see what's wrong with this diet, check out the 'Atkins Food Pyramid'. I dont agree that it's ok to reduce carbohydrate intake and replace it with high fat and protein sources. This is a recipe for physiological disaster. Atkins may allow you to eat whatever you want (specially fatty and tasty foods) lose weight and body fat, but at the cost of healthy hearts and organs. There's even some rumors that the founder, Robert Atkins died of heart complications, although the media has only released that he died after slipping on some ice. Why do I bash Atkins? Common sense. All-you-can-eat bacon-and-mayonnaise-and-steak-with-a-diet-coke is not a diet. Period.

What I don't often complain much about:
Jenny Craig, Weight Watchers, The Zone Diet, South Beach Diet: Join the program, join the support group, contact your food addiction sponsors, and make confessions to the pseudo food priests...its actually not such a bad idea. Talking is good, and more information about attaining a healthy lifestyle is very helpful. The downside? Consumers can become perpetual dieters, and can develop a dependency for food programs. We should all take some time to learn about food...and ourselves.

So what do I think will really work? How am I different? Here's my list of things that will improve your lifestyle without shady promises or miracles. All that I can say is that you will have a more fulfilling life with the ability to do anything your sweet little heart desires. Your only limitation in life is strength. Getting stronger = freedom.

Here's some ideas:

set BIG goals: test your mettle and get vicarious results. Everest anyone?
lift weights: get strong and get moving. Then go further. Then have a yummy coffee
martial arts, dance, yoga, or anything else physically challenging
get outside: "run when you can, walk when you have to, crawl if you must but whatever you do just keep moving" (Dean Karnazas, Runner)
play: have fun and laugh...others will like you more too
do different things: stop being bored and get more excited. Life is short, enjoy it
love your loved ones: that's the simple one :)

The final answer is to commit to your health in all aspects of your life.

Who loves ya?

Sebastien

Hot Dogs...and a Diet Coke

2009-01-29T20:11:00.000-08:00

As many of you may know, I was the proud father of possibly the cutest puppy in the universe, Mr.Charlie Dushenko. I know what you're thinking, everyone says "they have the cutest dog", or "my dog is cuter"...you're all wrong. Charlie is the bomb, the cutest ever. Period. All boasting aside, there's something interesting betweens humans and their pets. It made me wonder who the master really is? This little guy has immense power...he makes you feel great when you look at his furry little face, he encourages you to 'pay attention' when all you want to do is laze about on the couch, and he has the power to love you unconditionally, asking nothing in return except some hugs and doggy kisses (and maybe a treat!).

Wow...if humans could be so enjoyable, there would be less war and insanity in the world. So how can this seemingly simple little creature affect us so much that we become more interested in our health? My amazing client Antonia Zerbisias often comments on how having her pooch Jericho go on power walks with her 3x per day helps her get her cardio done. My amazing client Chris McGrath walks his dog Rosie first thing in the morning, and i'm sure Rosie is part dog, part spiritual advisor. I would say to everyone out there who is planning on getting a dog, it's absolute hell in the beginning, but the reward of this sweet loving bundle of fur makes it all worth it. It's even more worth it when you hear the story of how Misty (cute girl in the pic) and I got Charlie. At some point a year ago, we decided that we should get a dog together, and after some surfing on the web, we found what we thought was a breeder in Burlington, Ontario. When we arrived, the stench of 1000 dogs punched us in the face. We were shown two dogs who were not as advertised on the net, and when we asked if they had other dogs (we could actually hear them in the other room), the lady looked us up and down for a moment and said "Ok wait here...i'll be right back". The suspense! She came back with a box of puppies, all yipping and yapping and jumping around like crazy furry kids. She let them out to run around and play, and the one puppy that sat by himself and chewed on something resembling like a sock, looked up at me with those sweet eyes...it was over. I picked him up, and he didn't make a peep. I showed him to Misty, and it was love at first sight. Again, a testament on the power of this dog. We paid the "breeder" and later learned that it was probably a "puppy mill" that we got Charlie from. It breaks my heart that we couldn't take the whole litter, but we love the guy we got.

Moral of the story? Play with those who make you feel great to be alive, and you will be healthier for it.

Sebastien

Take it back to the Old School

2009-01-29T06:43:00.000-08:00

I remember a time when life was easy. I got up in the morning, had a grapefruit, whole wheat toast, oatmeal and a poached egg for breakfast (thanks mom!). Then put my running shoes on and out the door to plot global domination...starting with that tree in the yard with the fun climbable branches. The perfect place to be on a sunny day at 10 years old. I'd climb that tree all day, and fall out of it a few times as well, but hours would go by playing around like a monkey (some would argue literally).

Then I made a few friends around the neighbourhood that played ball hockey. I'd then get together with them and play from sunrise to sunset...mimicking Wendel Clark's laser-accurate wrist shot, or Wayne Gretzky's signiture slap shot . We would run each other into the ground, and play with strict adherence to the rules of the game. It was magical, and I will never forget the joy of feeling so free to run, play, and compete with these mini road warriors.

A few years go by...

I'm fresh out of University, got myself a job, i'm ready to save the world from inactivity, stagnation, and blubber. The world is my low-glycemic, multi-grain oyster.

A few more years go by...

I develop a loyal and goal-oriented client base, with whom I train, mentor, guide, and even argue with over their health. But something is missing. Something very important. Critically important. Can you guess what that might be? Here's a hint: what were you doing at 10 years old? I'm just now realizing what's been missing for myself and in some of my clients. We don't play as much as we used to! When we get immersed in responsibility, demanding schedules and demanding people, what's left for ourselves? For some it's a glass of wine at the end of the day, for others it's take-out pizza and a few episodes of 24 (ADDICTIVE!). And eventually time flies by and we complain about having to go outside to shovel the 6 foot snowbank off our sidewalk (thanks City of Toronto!). The 10 year-old in us would have been up first thing in the morning and almost bursting with excitment to go play in that snowbank.

Back to the gym. Even fitness can get boring, stagnant, and tiresome. Just the tought of a grueling journey off the couch and into the gym can be irritating. So how do we beat the gym blues? Play! Find something fun that you enjoy doing, and do it with a passion. Play like you were 10 years old and like you wont stop until Mom says "Sebastien! Come inside for Dinner...NOW!!".

Here are some neat ideas to try:

Fitness Kickboxing

Bootcamp (I do a killer bootcamp in Toronto)

Yoga

Belly Dancing

Running Groups

Partner Training

Snowshoeing

Hope you all have some fun with your fitness this year...go and PLAY!

Sebastien

Let the Kicks begin!

2009-01-26T07:40:00.000-08:00

Let me tell you about this new fitness craze that's been reborn about a dozen times...Fitness Kickboxing. Since I started Kickboxing, I really got my butt whooped. I mean, really really whooped. And I love it! Love it, Love it, Love it!!

I want the world to know what fun it really is, and how the process is...and it's the process that's the real fun, not the outcome (although the outcome can be pretty sweet...ask my guy Chris about that www.secondcomingofchris.blogspot.com). I feel that during the initial phases of learning the movements, improving flexibility, and trying to balance on one leg while spinning around and attempting to kick, while not trying to look like a cat that fell in the pool. I'll share my first video of me giving the punching bag a piece of my mind...and foot. Enjoy! If you've got a story about Fitness Kickboxing, let me hear about it.

Yours in heath,

Sebastien

Amazing...

2009-01-21T07:45:00.000-08:00

For those of you who want to 'savour' this historic moment for 4.5 more minutes, please check out Antonia's January 20th blog post from the Toronto Star http://thestar.blogs.com/broadsides/.

Simply amazing...thanks Antonia for capturing the magic through music.

Sebastien

Yes We Can!

2009-01-20T09:00:00.003-08:00

Just wanted to mention to everyone out there who may have any doubts about things in their lives, or who may find that certain things are difficult or unachievable...with a lot of hard work and gumption, you can do it.
Take a look at Mr.Obama. He overcame some monumental obstacles, and became the leader of the most powerful country in the world. My message to you out there..keep working hard and busting your butts.

This is an historic event, so let's all savour it for just a moment.

Yours in health,

Sebastien

Add em up...it's the little things that count

2009-01-18T12:08:00.000-08:00

Over the years, i've wondered what makes me unique as a Personal Trainer. What makes me any different from Joe, or Jessica, or Arnold. What do I do that's relevant? Why do this job at all? This is what I came up with.

I enable people to do the impossible...or self-described impossible.

I challenge people to get out of their shell, and into the wild.

I set a very high standard, and therefore dream BIG.

I don't yell or scream.

I laugh and smile a LOT.

I negotiate with people, and listen to what matters the most.

Oh yeah...and I make people do hundreds of pushups. Yep, even my ladies do them, often much more successfully than my guys.

With the latter statement in mind, i'll explain why I make people do pushups. When I mention pushups, my clients roll their eyes towards the heavens and ask themselves "Oh God what have I done to deserve this forsaken exercise?", and then try to run away, but I run fast so I catch them.

Why pushups? Well, they are one of the most comprehensive exercises, as it 'works' so many different muscles: pectorals, deltoids, triceps, lats, and CORE big time. They work so many muscle groups that you burn calories at a fast rate. Plus, it's a great story to tell on Saturday night.

What is interesting is that most of my female clients end up being able to do many many pushups...many many many actually. Most can do around 20, some can do around 40, and one can do 91. It's true. We tested it. She is the real deal.
So how does one go about doing so many pushups? The key is small incremental increases. In a nutshell, if you test pushups once per week, and you do 1 pushup in the first week, then 2 the next week and so on, it's mathematically possible to do 52 pushups in one set at the end of the year. Is this realistic? Maybe..depends how well a person trains in between and how much rest a person takes etc., but i've seen it with dozens of people. I'm inviting people to share how many pushups they can do, and by doing them i'd like to know how it's helped their fitness.

I'd like to finish off with a note on empowermenet. Neat word! Often, it falls on my shoulders to figure out how to facilitate results for my clients when things seem bleak. Pre-existing health conditions create roadblocks, or previous injuries, or lack of motivation between sessions, or lack of belief that's it's possible. I know it's possible. It is possible. 100% possible. I try to find what makes a person 'want' to take their fitness in stride and work hard to achieve. Call it the "X-Factor", or whatever you like, but I find that by showing people how to "see the possibility", they will have the confidence to get it done.

My point is that by empowering people with the belief that they 'can' do certain exercises, they can feel 'able' to do more challenging exercises, and achieve their goals. Then set new and bigger goals. Then conquor the world.

Happy Snowy Sunday,

Sebastien

Lose Weight, Slim Down...but first, a little about me

2009-01-10T06:44:00.000-08:00

So as I am enjoying a nice Tetley Tea...quietly brewed for about 15 minutes, and made with hot milk and a small teaspoon of sugar (a receipe that my friend's dad Mr.Ahmed has perfected), i'm looking at 2009 and what this year looks like. I think before I continue I should share a little bit about me.

So this is me..

Certified Personal Trainer This is what I do for work, and I love it.

Kickboxing Enthusiast My friends and I like to kickbox each other

An Optimist I think positively, therefore I think people CAN

Brother and Son I have two amazing sisters and a cool mom

Boyfriend to my Girlfriend I'm a Friend, confidant, part-time masseuse

A Good Listener Sometimes I learn the most from Listening...

I've been a personal trainer for several years and i've seen the fitness industry evolve (or dissolve) in some ways. Here's a brief timeline sketch since i've been involved in fitness.

In the mid 90's, to the early 2000's, it was the hot thing to hit the gym, work on your biceps, chest, buns, etc..and be the biggest, and smallest respectively. Bodybuilding was hot, and Flex Magazine (and a cupboard full of protein shakes) was in every teen boy's collection.

During the early 2000's, Pilates became the cat's meow for men and women to slim down, look long and lean and prop themselves in fantastic mathematical angles...or planks.

In the mid 2000's, Men's Health and GQ helped to make fashionable the image of strong, lean, high-performance, successful, 'can-cook' guy. The image of mean, constipated, and vein-popping bodybuilders became less interesting, and having abs and a great smile became popular.

The interesting part about all this is that for the first time in a while, men are thinking about what matters to his health, and also about what women (or men) are thinkinig might be attractive. And we thought men were dumb! Confidence, Success, and Charm take a close second to Sex Appeal nowadays (depending on who you ask).

So where do I fit in? Because most people approach me with the same goal in mind: lose weight, slim down, get sexy, I propose what might work then and start training. What often happens is that people realize that this is a real lifestyle commitment, and that people on tv and magazines have some magical way of getting miraculous results easily. I'm interested in telling the truth, and my belief is that hard work, careful planning, and commitment is the only way to get better, and be the best you've ever been. No fads, gimmicks, nothing. Nada. Niente.

I'm inviting you to share your stories dealing with fads or quick-fixes. Be blunt, be honest, be brutal. Let's bring training back and show the world that what may be 'too good to be true' probably is.

Yours in health,

Sebastien

Personal Training 101

2009-01-08T14:10:00.001-08:00

2009...Bring It On!!

Hello. My name is Sebastien, and I am a Certified Personal Trainer. No, this is not a support group for troubled souls...rather it is a discussion arena for people to ask, debate, and criticize the fitness industry. That includes gyms, personal trainers, and anyone (or anything) of any relevance to fitness. This is a no-holds barred event, with few rules and some fantastic knock-out content. I'm inviting people to participate with health in mind, so leave the rudeness at the eDoor. Bring It On!!

As January seems to be a time of remorse from holidays past, and a period of inquisition into gyms, trainers, wacky diets, cleansing cleanses, and a desire to crunch what jiggles, it seems appropriate to share with readers what might help people make good decisions regarding their health. So for you, I will offer 3 tips to fitness success in January.

BE REALISTIC When people plot our their own fitness goals, it often ends in their 'fitness demise', that is that a person will hit the gym for about 14 days in a row, and try every piece of equipment, and do all the classes, and run until the shoes begin to smoke, and then proceed to pay the monthly payment, having no desire to work out for 11 more months. Being realistic in your goals are paramount. Set small goals that cumulate into large goals.
BE CONSISTENT Remember what life was like as a child? Did you play outside for hours on end until your mom made you come in for dinner? I did...and i'm sure that like myself, you slowed down as the years went by. Try to do activity that you really enjoy, that makes the time fly by, and makes you giggle like a silly school child.
BE POSITIVE It takes time to achieve results. Period. No if's, and's , or Butts. There is no such thing as 'guaranteed' results, and gimmicks work in the short-term, but later leaves you with just as much as you lost, and a lighter wallet. Be positive in your fitness, and you will endure the slow progress to achieve great things...and it takes time, so you might as well enjoy the ride.

So there you have it. The first fitness blog for 2009...I hope to hear from people of all walks of life, and I welcome everyone to share with me his or her fitness goals.

Sebastien