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Basically, Gym Buddy is like a log book for your workouts.

Why log your workouts? 

1. So you know how much you lifted the last time and how many reps and sets.

2. So you can keep track of the progress or lack thereof. lol.

3. So you can chart where you are going and how you got to where you are. When sailing a boat, the captain always keeps a log and charts every move the ship makes. This information can be very useful at a later date.

Features 

Gym Buddy comes with a variety of exercises already, but you can also add as many other exercises as you like and categorize them based on whether they are weights, assisted, or cardio based.

You can also set up custom workouts and set the order of the exercises you plan on doing.

Gym Buddy also lets you track your measurements i.e. weight, height, waist etc.

There is also a handy interval timer where you can set the number of rounds, how long each round is, and how long the rest is between rounds.

In regards to Data management, Gym Buddy lets you email yourself the data, back up the files, restore and purge.

One the best features is the Historical function where you can look back by workout or calendar and then run a summary report based on weight training or cardio. Also you can select an exercise and Gym Buddy will determine what your one rep max is and graph it for you.

The only con to this app is the colour the developers chose to use. From an aesthetic point of view its not the nicest design at all…in fact it might actually be terrible. Also unless you create a customs workout you cannot swipe back and forth between two exercises might be super setting. This is annoying.

But otherwise this app is great….based on pure functionality.

What is an Ugi Ball?

The UGI ball is a new piece of equipment to hit the fitness scene. It is the only piece of equipment you need for a complete functional fitness workout called UGI. Part bean bag, part stress ball, the UGI is 15 inches in diameter and comes in a6, 8, 10, or 12 lb weight based on individual need.

The UGI ball is the evolution of the traditional medicine ball.

The benefits of the traditional medicine ball was conditioning through functional training. With UGI ball being squishy it can not only be held, lifted or thrown, but it can be balanced on by getting on top of and jumped over.

The UGI ball is a piece of equipment that is suitable for use anywhere and incorporates strength, cardiovascular and core stability training.

The ball comes in several colours and weights. The Ugi at Home package (a ball, a DVD, a printed workout guide containing 150 interchangeable exercises, a diet plan and a iPhone app.) retails for $189. Individual balls cost $129.

“I am always looking to maximize the mind body connection through many different workouts and activities. Ugi was both challenging and rewarding, a great portable workout for the road!”
— Chantal Kreviaziuk, Juno Award winning Singer Songwriter
Ugi at Home System Package

Includes:
•Ugi ball in the weight of your choice  (learn more about choosing the right weight for you).
•five total body workouts on DVD with instructions, tips, tricks, modifications (utilizing 140 different exercises)
•a stand-up, easy-to-follow Ugi workout guide that has all 5 total body workouts
•a no-nonsense guide to making good eating choices
•access to our online video library of Ugi exercises
•Free downloadable Ugi interval timer for the iPhone (other smartphone platforms to come)

The Workout

The routine consists of back to back exercises performed at 1 minute intervals and in 30 minutes you will get a workout that incorporates strength conditioning, cardio and core training.

For a more intense workout you can cut the intervals down to 30 seconds.

Some exercises with the UGI BALL from Self.com

The Move: Dips

Target: Upper Body
How to Do It: Start in bridge position, hands on ball, feet flat on the floor. Bend your elbows to lower your butt without touching the floor. Then extend elbows to return to start.
Tip: Keep lower back close to the Ugi ball!

The Move: Right & Left Leg Lifts

Target: Lower Body
How to Do It: Balance your right knee on the Ugi ball. Extend your left leg straight out with toes pointed to the side. Keeping your leg straight and toes pointed, raise your left leg up and down.
(Switch sides)
Tip: Abs tight, flat back!

The Move: Plank Mountain Climb

Target: Cardio
How to Do It:  Start in plank position: forearms on ball, back flat, legs straight, and balls of feet on floor. Alternate driving knees towards chest.
Tip: Pick up the pace to get your heart rate up!

“My shoulders hurt. My arm muscles hurt. My legs hurt. It was challenging and I’m a professional boxer. Ugi is a serious workout!”

— Junior Moar, Canadian Light Heavyweight Champion
Some Press Reviews

Globe & Mail – “UGI FITNESS INC.: This company offers a new way to get in shape by using a squishy ball that improves the effectiveness and efficiency of just about any core training exercise. Imagine doing a push-up with your feet resting on a partially inflated medicine ball and you’ll get the idea.”

Buy it now from UGI Fitness

Besthealthmag.ca

– “Pros: After my first Ugi workout, I was impressed. And the more I did it, the stronger I felt. Last summer, I spent 12 tough weeks slugging it out at bootcamp trying to slim down for my wedding, and I felt like the Ugi program let me fit all of those great bootcamp-type benefits into my workout—but in half the time, in the privacy of my own home, with minimal equipment (just the Ugi ball and a mat). I’ve been Ugi-ing for just over a month now, and mentally high-fived myself when one of my co-wokers recently asked if I’d lost weight. Next stop: Michelle Obama arms, just in time for summer.

Cons: During some of the more challenging moves in the workout, I found myself wishing that the DVD had verbal cues in addition to the written cues on-screen, just to remind me of proper form. There is an explanation of the moves in the workout guide, so I’d definitely recommend checking it out first before diving into the DVD. I’d also like to see the stretch series that’s provided in the exercise guide added to the DVD menu.”

Zeel.com – “Touted for its beanbag squish and stress ball spring, Ugi (it stands for “U got it”) is a portable weighted workout ball that can amp up your fitness routine from warm-up to cool-down. Ugi balls can intensify a hodgepodge of cardio, strength training and balance exercises, like planks, squats and lifts. With 30 different movements performed in circuit training fashion, boredom is not an option.”

Self.com – “You’ll be ready to show-off your curves in a two-piece this summer after working out with the Ugi ball. This fun new fitness tool, which has the squish of a beanbag and the bounce back of a stress ball, lets you do versatile moves that have the power to change your body head-to-toe.

Why it’s different: The Ugi ball is different than a medicine ball because of its squish factor! You can kneel on it, stand on it, and plank on this ball. The softness makes the surface unstable, so you’re body has to work extra hard (which means extra great muscle tone!).”
Fitnesstestdrive.com – “While most of the Ugi moves can be modified for beginners, it’s probably best suited to experienced fitness enthusiasts looking for that next “new thing” to amp up a workout. I could see Ugi working nicely for independent personal trainers because of its versatility and portability”

 Buy it now from UGI Fitness

How to select your Ugi Ball

Newbies
Are you new to exercise or haven’t done much of anything over the past 10 years?
Male: 8lb
Female: 6lb

Back in action-ers
Were you really into sports “way back when,” but haven’t exercised in a while?
Male: 8-10lb
Female: 8lb

Part-timers
Do you currently workout once or twice a week, and do a combination of cardio and strength training?
Male: 10lb
Female: 8-10lb

Keeners
Do you currently workout at least twice a week and use at least a 10-pound weight for a bicep curl? Are you looking for a new challenge?
Male: 12lb
Female: 10lb

“A thirty minute Ugi workout combines the most important components of a well rounded exercise session; cardio, core, strength, flexibility and balance.  I would definitely recommend Ugi to my clients to complement their physiotherapy exercises and to healthy individuals looking to prevent injuries”

— Michael Wall, Registered Physiotherapist MPT, BHK

Buy it now from UGI Fitness 
Warranty
Ugi has  a 30-day, 100% satisfaction guarantee on every product they sell.

Ugi at Home comes with a one-year limited replacement warranty for any manufacturing defects.

Ugi balls purchased for gym/studio classes have a one-year limited replacement warranty for any manufacturing defects when used within Ugi group fitness classes.

Warranty does not cover UGI balls are for slamming.

Shipping

Ugi currently offers a flat rate for individual Ugi at Home packages shipping within Canada and the US.

Shipping Costs:

Canada – $24.95 CAD
7-10 business days

Rural Delivery surcharges are applicable and will be calculated automatically on your shopping cart. Brokerage & Duty fees may apply.

U.S. – $24.95 USD
3-5 business days

What if I am buying more than one Ugi package/ball?

Additional balls are charged at a flat rate of $19.95
More Testimonials

“My Ugi — Iove it, use it in my own workouts and with clients. It’s a fun alternative that is very versatile.”

— Holly Perkins, Celebrity Personal Trainer LA
“I thought it was going to be a super chill morning workout. Ugi was embarrassingly hard! I was really surprised.”

— Rob Short, Canadian Olympic Field Hockey Player

“The first time I tried Ugi with Sara, I could hardly pick up my son the next day!  That’s a good thing.  Seriously, it was like consolidating a really tough and satisfying hour and a half workout into just 30 minutes. I felt the exact same results in a third of the time. It was challenging yet easy to follow. Ugi really attacks your core and makes you feel stronger almost immediately. I loved it!”

— Amanda Detmer, actress

ORDER YOUR UGI FITNESS HOME KIT FROM UGI FITNESS HERE

Adjustable benches are a key piece of equipment in commercial or home gym. They allow for a variety of exercises to be performed and at a variety of angles. But not all benches are equal.

The quality can really differ and the number of angles can differ. Some offer decline capability, but most do not.

Here are some good benches at affordable prices that we like.

AmStaff DF-2511 Commercial Adjustable Weight Bench

This Amstaff bench:

-Is adjustable from Flat to Incline with back pad adjustment handles – Positions are marked in degrees 0 – 15 – 30 – 45 – 60 – 80 (Seat automatically is set at the proper angle as the back rest is adjusted).

-Has non-slip rubber feet to give you a stable workout -

-Drop away handle and wheels provide easy movement.

-Built to last high quality heavy-guage steel

Dimensions: 19″H x 23″W x 53″

Probably the most affordable bench and good quality.

Bowflex SelectTech Adjustable Bench Series 5.1

This Bowflex Bench:

-Adjusts to six different positions

-17° decline to 90° incline

-Constructed of heavy-duty commercial quality steel

-Comes standard with a removable leg hold-down brace for added decline position support

-Wheels away for easy storage

-30-year warranty on frame, one-year warranty on upholstery
Dimensions: 56″ L x 26″ W x 20″ H (142.25 L x 66 W x 51 H cm)

Ironmaster Super Bench Adjustable weight-lifting Bench

This Ironmaster Bench:

-Is super heavy duty 1000lb rated

-is quickly adjusted to 11 angles from decline to upright! Inclines, Declines, Flat and Upright. 0, 5,10, 20, 30, 40, 50, 60, 70, 75, 80 and 85 degrees

-optional attachments add even more versatility – Chin up, sit up, preacher curl, leg extension, and dip attachment is extra.

Dimensions: 44 x 18.8 x 21 inches ; 60 pounds

Sadly, If you live in Canada you cannot order through Amazon but they will ship to you if you call them directly at 1-800-533-3339

Precor Super Bench Commercial Series Bench

This bench by Precor is a heavy duty commercial bench and is far more expensive than the others mentioned.

Precor Bench Features:

-Commercial-quality workout bench with 7 adjustable positions

-Adjusts from 90 degrees upright to flat and 5 positions in between

-Separate seat and back adjustments; high-density foam padding

-Integrated transport wheels and handle for transport or storage

-Double-layer slipcover in high wear areas; black upholstery fabric

Product Dimensions: 54.5 x 26 x 18.1 inches ; 85 pounds

The bench also offers separate seat and back adjustments, so you can put the back at a shallow incline (for instance) without moving the seat up to a harsh angle. And thanks to the bench’s integrated wheels and handle, you can easily move the bench around your workout area, whether you’re adding it to a strength machine or using it for dumbbell curls and shoulder presses.

The product carries the following warranties: lifetime on the frame, 10 years on parts and wear items, and one year on labor.

The bonus is each adjustment hold is numbered making switching where the hooks go faster and easier.

There are too many exercise you can do with this piece of gym equipment to list. You can even hook your bands to it.

The chin up bar portion is multi-grip and has deep knurling.

Here are the dimensions:

Height 84 inches

Length 57 inches

Width 51 inches

Shipping weight is 95 kg.

You will be hard pressed to find another power rack of this quality at this price on Amazon

From the outside, the studio was fairly unassuming with a banner sign advertising “Personal Training & Boot Camp” being the only indication the unit belonged to a private fitness studio. When I entered the front door I was greeted with soft grunge music and a set of stairs to my immediate right. At the top of the stairs was an upper level. I looked up just as Brian peered over the edge of the upper loft level and we exchanged greetings.

I haven’t seen Brian in a few years. The last time I saw him he had spiky orange hair, his piercing in his eyebrow and I believe it was at the Yoga Show in Toronto. He doesn’t seem to have aged but there is something definitely different about him. Aside from his now long hair pulled back into more of top knot than a pony tail, there is something….

Brian is mopping the floor when I arrive at the top of the stairs. He quickly apologizes and explains he just finished a class and he just has to  finish cleaning up before he can give me the “grand tour”.

I guess people must sweat at the Sweatshop Union if the owner has to mop up after a class.

So I take the opportunity to retrieve my camera and snap a few pics. The upper level floor is covered wall to wall in rubber flooring and there are 2 racks fully loaded with rubber coated hexagonal dumbbells in all denominations from 5 lbs up to a100 lbs.

In the corner, I spot the Cadillac of cable crossover machines with a number of bosu balls tucked in behind and I start salivating.

There is a lot of open area and various bands and other attachments hanging from the rafters in the ceiling.

Downstairs there is a power rack

and more dumbbells; and the room is divided by a row of heavy bags strung from the beam holding up part of the upstairs floor.

There is also a set of gymnastic rings high overhead.

Brian is finished mopping.

He is wearing a hoodie and sweat pants and even though his physique is completely covered, not unlike when I met George St. Pierre, just the way the clothes fit and how he moves…I can tell from my experience right away that Brian is in great shape; he radiates strength.

Sweatshop Union has a lot of open space. Given the kettlebells, dumbbells, medicine balls and a huge truck tire, Crossfit workouts comes to mind.

I ask Brian his opinion and he admits that he did follow Crossfit years ago before it became popular. He still has a lot of respect for many Crossfit Instructors but he feels that he has evolved and that Crossfit doesn’t seem to have. He also fears for the safety of participants, the one size fits all philosophy of the “workout of the day” seems to contradict the fact that people are different. 135 lbs in a particular lift may be appropriate for some but maybe not for others, especially after a 400m sprint; form may suffer and injuries may occur. Yes there are pared down workouts available, but the goal seems to be to be on par with the regular workout.

What Brian offers at the Sweatshop Union is the solution or evolution of having watched on the sidelines how trends like Crossfit to P90X to TRX influence the way people train. He is a strong believer in functional training…but with the caveat that close supervision by a qualified attentive trainer is crucial. When I enquire, he doesn’t dismiss bodybuilding either. “it depends on what your goals are” he explains.

Here at the Sweatshop Union, Brian aims to provide a fitness regiment that marries functional training with more traditional weight lifting routines like those found in bodybuilding. He exhorts that a blend is best..and a focus on either depending on the desired goal…aesthetics or sport specific conditioning. His is a multi-disciplinary approach to fitness. At the Sweatshop Union Fitness Studio, clients are provided with workouts tailored to their individual needs and goals.

Cookie cutter routines are not what you get at the Sweatshop Union.

His premise is that people’s goals are different so why would you make them all train the same?

Brian has been a fitness trainer for over 14 years. He picked up his first York 2001 weight set at the preteen age of 12 and fell in love with the iron game and the physical results that came with it. In high school, members of his rock band would complain that Brian’s priorities were all wrong when he would leave practice to go workout.

In 1996 or thereabouts, Brian ended up getting certified as a personal trainer and started working at Premier Fitness not too long after. But this didn’t last much more than a year.

Brian explained that he quickly became aware of the evolutionary cycle of a fitness trainer.
Turnover was high, as all the good trainers would inevitably leave after becoming disgruntled with how corporate gyms took the lion’s share of what the clients were paying to be trained. These good trainers would leave and try to take their clients with them by offering lower prices than what the gym charged by training them at their or the client’s home.

So Brian followed this Darwinian gym law and struck out on his own.

He put together a gym in his basement and trained clients there or at the client’s homes. The problem with this was that he found that his basement just wasn’t professional enough for his liking and that he was often disturbed mid session by his adorable kids.

Also driving to and from client’s homes was turning out to be a logistical and uneconomical predicament. No longer could he book clients back to back thereby maximising his time like at the commercial gym, he had to factor in the time it took to get from one client’s house to another. “On average I was losing at least an hour travelling to and from each client” Brian explains. So the idea for Sweatshop Union was born.

“I needed my own studio and I would be lying if part of my motivation wasn’t financial”, Brian explains quite candidly. “I have a family now, 2 kids and a house…so I have to make money…and I’m hoping the studio will help me get to the next level…while giving my clients a better more professional environment.”

When I ask him what he is offering at Sweatshop Union that is special or different, or why someone should join up, without hesitation he cites “because I am results driven, and these results come from careful, guided, and directed training”. He incorporates strength training and conditioning, kick boxing and yoga.

Here at Sweatshop Union, Brian attests “you get raw, organic fitness with no fluff”

Aside from personal one on one training, he has 3 classes of semi-private training: Strength training, high intensity circuit training, and kick boxing.

In a another life, Brian was and still is a competitive kick boxer and a member of the Canadian national team. He also is heavily influenced by Yoga and uses the ancient Indian art to help his clients warm up and especially cool down. “Mind to breath, mind to body” is important he purports.

That’s when it hits me.

That something that I sensed is different about him is his spirituality.

Somewhere over the past 5-6 years Brian has found spirituality.

Over lunch he explains his disdain for materialism as the root of all unhappiness. But he is quick to state how this viewpoint by no means negates his desire for success. The difference now is that he is about enjoying the journey. Too often we are so busy keeping up with Jones’ instead of being grateful for what we have or enjoying where we are. Striving for more is fine so long as you don’t lose sight of what you already have and being appreciative of it.

I ended up spending the rest of the afternoon with Brian. We talked about family, we talked about life, love and of course training. Brian is the quintessential yogic, hippie-philosopher, kick boxing trainer. He will just as easily show you the lotus position or to downward dog, as hug and kiss you or even teach you how to deliver a flurry of punches followed by a devastating round house kick. But more than anything he is incredibly genuine.

His energy is contagious when he speaks; which explains the past 14 years as a successful trainer.

He mentions he is thankful for the support of his loving girlfriend Bruna and his two wonderful children and is grateful for all that they have together. When I ask him where he sees himself in 10 years he tells me he hopes to have more locations and to be able to take a step back and be the Fitness Director rather than the trainer. He also has ambitions to develop and market various fitness products.

Out of curiosity I ask him if he was stuck on a desert Island and could only pick one piece of equipment what would it be? His answer was “well, I’d say the sand bag. You can do anything you can do with a barbell and you can include rotational movements as well….that you can’t do with a barbell; besides if I’m on a desert Island I guess there’s no shortage of sand for the sand bag”

Nice answer smart ass…Touche. Love you bro!

I wish Brian all the best of luck and thank him for taking the time to talk to me. I am sure Brian will be very successful with whatever he sets his mind too….and he will enjoy the journey getting to wherever he want to go.

Brian Douglas is the owner and founder of the Sweatshop Union Fitness Studio located at 2857 Sherwood Heights Drive, Unit 10, Oakville, Ontario, Canada. He can be reached at (289) 837-2267 or visit his website at www.sweatshopunion.ca

How many of you find that as you get older and life gets more hectic, when you have kids, or work long hours, you just don’t have time or energy to go the gym on a consistent basis?

I will never forget how my daughter used to play with the next door neighbour’s little girl and one day I was over to their house to pick up my daughter and happen to see their wedding photos on display. To my horror I could not recognize them. Who were the slim good looking couple? What happened to them?

Life happened.

I made a promise to myself that day that I would never let that happen to me.

But then my second child came along. A wonderful baby boy…and then I started a new job working shift work, and then worst of all I got really sick in 2009 and for 2 years I was unable to workout. The doctor diagnosed it as possible Chronic Fatigue Syndrome. Next thing I knew I was 20 lbs heavier, my body fat percentage doubled and my strength dropped to about 60% of what I used to be lifting.

Needless to say I was depressed.

But now I’m on a mission to get back in shape. I feel healthier and motivated.

Through my job I can get a corporate deal for a gym membership…but I decided to go for a home gym.

Here are my top ten reasons why a home gym makes sense:

1. With a busy schedule sometimes its hard to just to get an hour and half to yourself. When I get home from work, I want to spend time with my family. If I leave the house for a workout I will easily lose half my time with them.

2. Travel time – Even though the gym is nearby, just driving there, parking and changing is at least a half hour. So that’s an hour back and forth wasted.

3. Weather – When its cold, snowing, or raining, sometimes its hard to get home from work and want to leave the house again when the weather is bad.

4. Cost – my corporate membership deal is for around $400 taxes in (thanks HST!) per year. For what i paid for my gym I could be even in 3 or 4 years…and then I’m ahead after that. I save $400 a year. My equipment will not wear out or fall apart. Then there’s the cost of gas just driving and possibly parking if there is not a free lot. Some gyms charge extra for towel service or a locker.

5. My Choice of Media – I set up a small 19” TV LCD flat screen and I have an Ipod dock stereo for music. I watch what I want and listen to what I want as loud or as soft as I want.
6. Annoying People – I don’t have any annoying gym staff trying to sell me on personal training or telling me how I should do a particular exercise in the middle of a set.

7. Sharing or waiting for equipment – I don’t have to wait to do a particular exercise. Especially if you go to a gym a peak times, you can spend half your workout waiting your turn for different pieces of equipment. Or you have people rushing you, waiting for you to finish. Either way its not fun. At home I can do a drop set, superset, compound set…and I don’t half to feel bad that I am hogging multiple pieces of equipment.

8. Faster and more intense workouts – I can usually blast through my workout in 30-45 minutes because I super set two opposing body parts like chest and back. With barely any rest, these workouts are super quick and intense and far more efficient when I am strapped for time. Quite often I like to use a stop watch to make sure I am keeping my target rest periods and I could never do this at public gym if I was for example sharing a piece of equipment.

9. No excuses – Having no excuse not to workout. Its impossible to not have even 20 mins, 3 times a week to stay in shape when you have a home gym. As human beings, let’s face it….most of us need as many obstacles removed to stay consistent in our physical fitness.

10. No weirdos – No smelly people wearing their sweaty stinky gym clothes they leave in their gym bag that end up smelling like hockey equipment that’s never been cleaned for a whole season. Or People that hang out for way too long chatting in the change room and who are far to comfortable in their nakedness…putting their socks on first before anything else and then pausing to talk to you.

Well, I hope you enjoyed my top 10 reasons to get a home gym.

I hope you see the logic and will join me in taking the plunge and investing in your health and fitness. Unless you just really don’t have the space. There’s no reason I can see why you wouldn’t want one….even if you keep your membership to a commercial gym. I know sometimes its nice to get out and see other people training and get all inspired.

Through Amazon, Amstaff Fitness offers a variety of kettlebells at different weights and also has a contoured shaped one for ergonomically designed for comfort.

They also have traditional shaped vinyl dipped kettlebells.

Compound movements are important to develop power and mass. Exercises like the clean, or snatch, are popular with CrossFit practitioners…and everyone loves or loves to hate the Squat and Bench Press.

Right now this Tricep V Bar is available at Amazon for super low price.

For those of you that don’t know what a Triceps V Bar Pushdown looks like here’s a video from Youtube.