Train by Trina

admin — Wed, 15 Feb 2012 10:43:32 +0000

Train by Trina is happy to announce that two new trainers, Andera and
Alexandrea are joining the team. With corporate wellness expanding and
more clients interested in personal training we needed an addition to our
team to keep up with the increasing fitness demand!

Both are coming to us from many years of training experience teaching
fitness classes in Toronto and we look forward to them joining our Train
by Trina team to help with our corporate wellness fitness series that we
will have now and in the future.

Over the years Train by Trian initiated innovative fitness programs that
are targeted at both corporate clients and individuals. While creating
programs specifically for individuals or certain job positions improve
physical and mental health of our clients. Training helps improve self
confidence, concentration and helps physically transform a client.

Andrea Roa

Can Fit pro candidate, Andrea brings to Train by Trina a vast amount of
fitness class experience. Andrea is trained and experienced in Kickboxing,
Muay This, Boot Camp, Spinning and body sculpting classes.

With her experience as a fitness instructor it has allowed her to evaluate
and meet individuals needs, help participants maintain goals and keep
individuals motivated along the way.

Alexandra Nino

With her extensive knowledge in Latin rhythms and basic dance steps
Alexandrea is a bonafide Zumba instructor. She is a certified Zumba
instructor with certificates in Zumba Gold and Zumbatomic. She has been
instructing Zumba since 2010

Alexandrea also has her BA in Business Admin which she received for the
University of Javeriana in Colombia.

This addition is excellent for Train by Trian. It means that their are
more corporate wellness programs being implemented. This means that more
corporations and people are realizing the importance of fitness for a
healthy and happy life.

Fitness for Valentines? Yeah or Nay?

admin — Thu, 09 Feb 2012 16:10:41 +0000

I would like to take a poll: Is the gift of fitness a good way to tell your Valentine you love him/her? Even with my proclivity to fitness as a Personal Trainer, I have to admit if my partner were to give me Personal Training Sessions for Valentines Day I would be tempted to give him a half-eaten box of chocolates in return (with a note that says, “I just want to help you feel healthier”). Then again, a strong and healthy body is the cornerstone for life, so maybe I would just feel touched that my partner wants to keep me around for a long time. What do you think? Is Personal Training the lousiest or loveliest gift a partner could give you for Valentines?

LIVE LEAN Lose weight NOW!

admin — Thu, 09 Feb 2012 02:10:16 +0000

LIVE LEAN
Weight Management Program
The LIVE LEAN program offers a complete and permanent weight loss solution through a unique combination of NUTRITION, FITNESS, BEHAVIOUR and LIFESTYLE strategies. Developed and led by Registered Dietitian, Stefanie Senior, and Certified Fitness Trainer and Kinesiologist, Trina Lambe, this 12-week program will educate, guide and empower you step-by-step to make SIMPLE, REALISTIC changes to your life to help you to reach your nutrition, fitness, and weight loss goals.
Check your health benefits plan! This program falls under Registered Dietitian Services.
Learn how to:
• Set attainable health goals
• Achieve optimum nutrition and fitness
• Lose weight safely and healthfully
• Manage cravings and emotional eating
• Build habits that will last a lifetime!
Includes:
• 2, 1-hour nutrition consultations with Stefanie Senior, RD
• 12, 2-hour weight management classes led by Stefanie Senior, RD
• 24, 2-hour fitness classes led by Trina Lambe, Certified Fitness Trainer / Kinesiologist
• Personalized meal plan
• Home exercise plan
• Program manual, success tracker and pedometer
Program Dates:
March 20th – June 7th, 2012 (OPEN HOUSE, March 6th, 2012)
Times:
Tuesdays 6-9 p.m. (1-hour fitness class, 2-hour weight management class)
Thursdays 6-7 p.m. (1 –hour fitness class)
Location:
Simcoe Place – 200 Front Street, concourse level
Toronto, Ontario, Canada M5V-3K2
More information and registration:
Stefanie Senior, Registered Dietitian
Athletic Edge Sports Medicine
121 King Street West, Suite 1100
Toronto, ON, M5H 3T9
Phone: 416 800 0800 Email: stefanie@aesm.ca
Website: www.aesm.ca

Wellness STATS for Canada

admin — Mon, 30 Jan 2012 07:56:36 +0000

According to Stats Canada, workplace stress results in a decrease in productivity and increased absenteeism (Stress_Report_2007/12/19). In fact, businesses that implement employee wellness programs geared towards maintaining the health and wellness of their employees reported:
• 91% improvement in employee turnover rates
• 57% decrease in injuries
• 71% retention of employees

AND THIS WAS 2007 what about today? HUMMM??? things that make you go HUMMM

Why Do Trainers us this as a selling point? Workout in your Pajamas….?

admin — Mon, 23 Jan 2012 20:23:45 +0000

So there are lots of things we can now do in the comfort of our own homes, why not just workout in your pajamas?
I know many In Home Personal Trainers use this new idea as a selling point but I pajamas should be reserved for official pajama time. It’s not just an outfit: it’s a state of mind.
Sure, it might save time, but you are already saving time by cutting out your gym commute and having your TBT Trainer come to you! Workout wear is not the place to cut corners.
Another justification is the lack of motivation in the morning. Do you think staying in your pajamas is going to boost your energy for the day? Probably not!! Setting the tone in the morning has a huge impact on how the rest of your day unfolds. If you’re going to workout, go big (even at home). Why do something halfway when it’s just as easy to do it properly, including being dressed in exercise clothes.
As a Personal Trainer and an active individual, I have to advise against working out in your pajamas…no one wants sweaty pajamas, and not only that, your partner might be slightly less inclined to cuddle when you wear them again that night!
I hope I have convinced you that pajamas are not appropriate exercise attire – but cheers to you if you’re starting your mornings with a workout!
~ In Home Personal Training with Train by Trina is the BEST training you can get! ~
Trina Lambe RMT ACE PT
416 788 2535 Cell
416 216 0976 Office

Headset at work and Dumbbells in the gym?

admin — Thu, 19 Jan 2012 13:28:51 +0000

So why is the Trainer talking about a headset? Because, the headset is a piece of office equipment that is as critical to your neck and shoulder health, as a dumbbell is to your resistance workout. Wedging the receiver between your ear and shoulder as you write down information that is being given to you over the phone is not conducive to the health of your shoulders or neck. Using a headset facilitates multi tasking while you are on the phone, without putting further strain on your already tense shoulders and neck.

So what type of physical problems can be avoided by using a headset? Well, a headset helps to prevent tingling and numbness in your fingers (symptoms of nerve impingement), which may occur over time when you consistently tilt your head and hike up your shoulder to support a phone receiver. Furthermore, when you make a habit of holding your phone receiver up with your shoulder, you can slowly develop imbalances in your shoulder girdle. Also when you regularly tilt your neck to one side, eventually the muscles on one side of your neck will be stretched, and the muscles on the opposing side will be shortened. Those of you who currently use the phone without a headset are probably more than familiar with the pain caused by this bad habit.

Here are 2 quick stretches you can do to decrease the tension in your neck and shoulders.

1. Shoulder Shrug: Take a deep breath in and squeeze your shoulders up to your ears. Hold this position until you have taken in all the air you possible can. Drop your shoulders with intention and quickly exhale. Repeat 4 times.
2. Chin tuck: The muscles that hold up your head are known as suboccipitals, and tightness in these muscles often leads to tension headaches. By simply drawing your chin back towards your neck (be sure to keep your eyes looking straight ahead, not up or down) you will improve your overall neck health. Repeat 4-5 times a day and hold the position for a count of 10.

Most of us spend a great deal of time in positions where our shoulders are protracted (rounded forward) and our necks are flexed (head forward and chin sloping towards the chest), as we look down at our computers. In addition, to doing the exercises suggested above and getting a headset for your phone, try the following steps to protect your shoulders and neck at work. Sit up straight in your chair, set up your desk so you are able to look straight ahead at your computer monitor, and keep your feet flat on the ground while you work. Taking these simple steps will help to prevent shoulder and neck pain from decreasing your productivity at the office, and keep you smiling while you work.

Until next time, head up and shoulders down.

Trina Lambe
www.trainbytrina.com
416 788 2535
trina@trainbytrina.com

Exercise, Happiness, and Work… (How do they all come together?)

admin — Mon, 16 Jan 2012 06:00:24 +0000

Healthy, responsible, and fulfilled adults have a lot of balls to juggle…whether you are a parent, caring for an older adult, managing and developing your professional self, all of the above, and last but certainly not least that ol’ chestnut: the social life!

Research indicates that people with busy lifestyles have an increased level happiness. Happiness in this instance has been defined as “satisfaction with current status/lifestyle”. If ‘busy-ness’ is the KEY I am sure everyone will have her/his own outlook on what it means to be “busy” and just how satisfying that may be! One invariable lifestyle characteristic of the happiest, hippest, and most energized men and women is physical activity!! Those who have developed exercise as a habit experience a greater level of satisfaction, so through this lens, being “busy” simply means living actively!!

Recent research has verified that people who have incorporated exercise as part of their lifestyles are on average 67% more satisfied with life overall.

Corporations are starting to take note of this research too. According to Stats Can: “full-time employees lost an average of 9.1 days for personal reasons” in 2010. In addition, The Canadian Institute of Stress says stress control programs (such as exercise classes at work) can result in an:

• 18% reduction in absences
• 32% reduction in grievances
• 52% reduction in disability time
• 7% improvement in productivity
• 13% improvement in service quality
Employers pay an extra $488/year for every sedentary employee (The Canadian Institute of Stress).
Marrying exercise and work alleviates the barriers to developing and maintaining a physical lifestyle and will contribute to happier employees and a more satisfying workplace environment. The number one reason people in their 40s claim they don’t get enough exercise is because of time. Bringing the workout to your work eliminates all that planning and scheduling to and from the gym, and saves you the commute! Get in your exercise during the lunch hour and boost energy levels, or throw in a workout at the end of the day without having to go anywhere! Employees will love it, and the overall atmosphere of the workplace will thrive as a result, benefiting your company on a wellness and financial scale!

Trina by Trina offers these onsite Fitness Services and Wellness Programs teaching classes (any size) in boardrooms, office workout studios, or whatever space is available in your workplace, no matter how big/small your company! Start today – talk to your boss and/or colleagues about creating this healthy professional environment so you can maximize your time at work and home by making exercise a daily habit.

The research speaks for itself. Happy to discuss if you have further questions about how to get this started in your company.

Yours in Health!
Trina

3 EASY steps to have exercise at your office!

admin — Tue, 10 Jan 2012 16:02:36 +0000

• Wellness and Onsite exercise is beneficial to the business’ bottom line by reducing the overall healthcare costs through the structured improvement of the health and wellbeing of your employees.
• Wellness and Onsite exercise is a business-oriented approach for companies to act proactively rather than reactively.
• Participation in exercise classes and wellness programs will enhance the overall wellbeing of employees.
• Wellness programs result in reduced stress/health related absenteeism and create a team building opportunities.
• Reduced workplace turnover. Long-term benefits include a significant reduction in healthcare costs and workers compensation costs.
• Top-down wellness has been especially appreciated by employees, demonstrating a confident “lead by example” mentality.
• As a society, we play ‘wait and see’. This type of attitude has brought us to the brink of a health crisis. Creating onsite exercise programs is a fantastic first step to initiating positive long-lasting change in your company physically, mentally and economically.

7 benefits to starting a fitness program at your work

admin — Sun, 08 Jan 2012 15:20:50 +0000

Its all on the details!

admin — Thu, 01 Dec 2011 13:39:57 +0000

Each job demands different muscles to perform different tasks…even if you sit at a desk. Train by Trina specializes in creating programs to strengthen the muscle groups which need to be activated so that the way in which your workspace is set up (ergonomics) is conducive to proper posture and core strength. For instance, TBT’s Exercise for the Desk Jockey ™ will instruct participants on how to get the most out of your seated position and decrease repetitive strain on your body!

Think about it: All big work projects can be tackled by taking one small step at a time. Just start somewhere simple and keep going until you get to the end. Exercise is the same. Start with the little stuff (introduce a 15 minute stretch break to your employees) and work from there to have an accumulative positive outcome!

Train by Trina brings you exercises programs that will allow you to do the big stuff with ease! www.trainbytrina.com