Liz Newitt
I have been over weight for as long as I can remember. I was teased and mocked for it most of my life and my self esteem had plummeted to an all time low.
I hated working out, it never seemed to work. I didn’t even see the point in trying. I had tried so many things but nothing seemed to stick and I always ended up feeling sick and frustrated. Eating junk and being lazy was just easier then working out and being disappointed.
When I first met Jon, I was concerned that this was another dead end and I would be back to where I started.
However, within the first six months I could feel a change. I was always able to handle the workouts, even at my worst. Jon has never had any problems with revamping my workouts, sometimes on the spot, to correspond with my physical abilities or any injuries or pain I might be suffering at that particular time.
I have continued with Jon and the other trainers at Renew for over a year now with no regrets. I am surrounded by people like me who are working with amazing trainers to reach their goals. Not only is my program working, but it is actually enjoyable. Each work out brings new challenges and growth with genuine encouragement. I now look forward to working out. I know that I have the support to reach my goals. With Jon I know my goals are his goals, and reaching those goals is achievable. I have lost weight and gained strength. I am in better health and have more confidence than ever before.
Last week I was able to do a 2 hour hike that I know a year ago I wouldn’t have even tried. I was even able to jog the last bit of it. That means more to me then the 50 plus pounds of body fat I have lost.
Jon, I don’t know where I would be without your knowledge, guidance and friendship.
Thank you.
Eloise
When I walked through the doors at Renew Personal Training and met Brad, I knew I was in the right place. I was very impressed with his knowledge of the benefits of exercise and staying healthy.
Based on my physical needs, Brad designed a training program and after one month, I am regaining control over my physical condition and I am beginning to reach a different level of passion and happiness within myself.
Thanks to you Brad for all your encouragement and to the team at Renew Personal Training.
From the Trainer:
I have had the pleasure of training Eloise for the past six weeks. During our time together Eloise has been dedicated to the fitness program we have set in place. Eloise realizes the importance of working hard while in the studio, even when the exercises become challenging. Eloise never complains and understands the process of becoming healthy requires time and effort.
Eloise came to Renew with the popular goal of becoming healthy and staying healthy for the long term. Eloise has been able to make great strides towards this goal; already noticing an increase in overall strength, balance and coordination. Eloise has also seen improvements in her physical health. As an extremely busy person; volunteering her time at a number of local organizations and playing golf on a regular basis, I know it is critical for Eloise to reach her goal of becoming healthy.
Eloise and I are pleased with the progress we have made so far, but we know there is still a lot of work to do. I look forward to continuing to help Eloise as she becomes increasingly healthier! Great work so far Eloise!
- Brad
Addicted to Carbs, Chocolate or Coffee?
Cravings for sweets, chocolate, breads, muffins, alcohol or caffeine can be more than just an “addiction”. If you are one of those people who become irritable when you are hungry and you need to eat NOW, then you may be hypoglycemic.
Hypoglycemia occurs when your blood sugar levels fluctuate between highs and lows. For example, when you eat something sweet such as chocolate or a refined food such as bread, your blood sugar rises. In response to this, your body secretes insulin to try to lower the amount of sugar in your blood. However, what goes up must come down and a rapid rise in blood sugar will result in a rapid fall in blood sugar. Quite often this is the time when you will have a craving for something sweet or you will begin to feel hungry, irritable, light headed, or weak. You may even begin to have blurry vision, or feel anxiety or panic. Because your body wants to maintain an even blood sugar level, your body responds by secreting adrenaline to try to bring your blood sugar levels up. This is exhausting for your pancreas and adrenal glands and eventually, can lead to diabetes.
So, how do you overcome hypoglycemia? The primary rule here is to eat often and eliminate concentrated sugars (chocolate, candy, etc.) and refined foods such as white breads and pasta. Caffeine, alcohol and tobacco also cause rapid fluctuations in blood sugar and should be avoided for a while. Eating every two hours will help to maintain an even blood sugar level and if done properly, your body will respond by regulating blood sugar on it’s own and cravings will disappear!
Julie Tibbles, Holistic Nutritionist
Avoiding Non-Foods
Avoiding foods with absolutely no nutritional value is a simple and important step towards healthy living and weight loss. There are a number of foods that provide absolutely no nutritional value to your body and therefore are foods that you do no need to eat. These “non-foods” are also packed with calories. By eliminating them from your diet you will drastically reduce your calorie intake each day and reduce the strain these “non-foods” put on your digestive system. A short list of “non-foods” to eliminate include: Caffeine, Alcohol, Sugar, Salt, Preservatives. Taking these items out of your diet will reduce the strain on your digestive system and allow your body to work more efficiently! It may be tough at first because many diets are high in these “non-foods”, but stick to it and the results will come!
Tobi
When I first joined Renew a couple months ago, I had a goal to look great for my wedding day in August. That was to be my motivation to get through the grueling workouts, to eat as healthy as possible, and stay committed. My experience at Renew has completely shifted that focus. My wedding date is still up coming, but I no longer use my future self as motivation. What motivates me now is to think about how great I felt during my last workout with Jon, how elated I felt after my last evening jog, or even when we take measurements to see how far I have come. My experience at Renew is no longer about how my future self will look in front of others, but how it makes me feel right now. It makes me feel great, and I do it for me.
I am fully grateful to Jon for keeping me accountable for not only what we do at the Renew gym, but also the extra workouts I do at home and my eating and sleeping habits. I am always shocked (and a little saddened) that after what seems like 15 minutes, my hour sessions with Jon are over. With the guidance from Jon, I have accomplished things I never thought possible like becoming a morning person to actually enjoy jogging! I always look forward to my next session and want to thank Jon, Ryan and Brad for making Renew such a fun, upbeat, and approachable atmosphere.
It’s no longer about how I will look, but how it makes me feel. The looking great in my wedding dress is just a happy by-product!
Total Health and Wellness Package
Renew Personal Training is proud to announce that it is partnering with LivNutrition to offer a Total Health and Wellness Package. This package is designed to incorporate both nutrition and fitness to ensure you reach your health goals. Including 36 individual personal training sessions, 1 nutritional assessment and “do-it-yourself” nutritional program designed by a registered holistic nutritionist, the Total Health and Wellness Package is designed specifically for your body type and goals.
The Total Health and Wellness Package encourages a complete change for a healthier lifestyle which leads to long lasting healthy results.
Participating in this program will also develop a number of other health benefits including a decrease in Low Density Lipids (LDLS), Cholesterol, Blood Pressure, Body Fat, and Stress. As well as an increase in High Density Lipids (HDLS), Lean Muscle, Bone Density, Energy, and Strength.
Please contact Renew Personal Training today to get started on this exciting program.
May Member of the Month
Congratulations Shawna for being selected as May’s Member of the Month. Over the past month Shawna made significant lifestyle changes that are helping her reach her overall fitness goals. Shawna has increased the amount of exercise she is doing outside of the Renew studio and has begun to eat a much healthier and balanced diet. All of her hard work has helped Shawna lose an incredible 6.8 lbs of fat this month and she is well on her way to reaching her final goal. Thanks Shawna for all of your hard work! Keep it up
Renew 100lbs Fat Loss Challenge
At Renew Personal Training we are helping our clients meet and exceed a variety of goals. As we are constantly looking for different ways to encourage our clients to make healthy lifestyle changes, we have decided to run a challenge for the month of June. We are running a fat loss challenge during which we are tracking how much fat is lost by all clients collectively at Renew. Our goal for the studio is 100lbs during June, but we believe that our clients will be able to exceed that lofty goal.
As an added measure during this challenge, we at Renew have committed to matching every pound of fat lost at Renew in the month of June with a pound of food donated to a local food bank in Newmarket. We made this commitment because we believe in building a better community both inside Renew and outside its walls. We know our clients will enjoy the challenge of losing fat, but will also commit to working hard to reach our goal.
If you are interested in joining this challenge at Renew give us a call at 905-235-7781 or use the form on the contact page.
Shawna
I’ve been working out at Renew for 3 months and have seen amazing results in that time. I have never felt stronger or healthier. Jon, Brad and Ryan are equally passionate about fitness and it shows through the energy and enthusiasm they bring every day. Their easy going, friendly personalities create a relaxed and comfortable atmosphere. They continue to make each workout challenging and creative. I have incredible energy, my balance and flexibility have improved immensely and most importantly, working out has become fun.
Jon has been my personal trainer for less than a year now and the results I have achieved to date are largely due to Jon’s perfect combination of diverse training methods, individualized exercise programs & challenging yet achievable goal setting. His professionalism, extensive knowledge and enthusiastic commitment to his work and ultimately his clients, provides the perfect scenario for success and sets foundations for a new healthier lifestyle!
Through consistent and positive feedback and encouragement, Renew has retrained my attitude while I retrained my body. If you are serious about changing your life for the better, Renew will lead you every step of the way. I recommend Renew without reservation.
Thank you guys, you are the best!
The Post-Exercise Meal
After a workout it is important to give your body the fuel it needs to get the best results from the workout as well as repair itself and recover for the next workout. A post-exercise meal should include Protein, Carbohydrate, and Fat and should be eaten as soon after the workout as possible; when our rate of metabolism is at its peak and rate of absorption in our cells is highest. The meal should include one extra serving of carbohydrate than you would usually eat. This extra carbohydrate is important for increasing the rate at which cells absorb energy and nutrients post workout. It has also been found to decrease post-exercise soreness. Fresh fruit juices, a piece of fruit, or an extra serving of veggies are all great options for added carbohydrate and nuts are a good source of fat to include in your meal. Remember that our bodies improve during the time of recovery and what we eat during recovery is as important as the exercises we do in the gym!
If you have any more questions about post-exercise meals, feel free to comment on the post or send us an e-mail and we will be happy to answer your questions.
