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Online personal training can prevent the effects of reversibility while on lockdown

Reversibility: If You Don’t Use It, You’ll Lose It!

By | Community Of Experts, Online boot camps, online personal training

We all know that rest is important for recovery. But too much rest can wipe out your progress much quicker than it took to make those gains. Known as reversibility, this principle of health and fitness can see you lose your progress after only a couple of weeks at home. With lockdowns looking to extend, it’s not only important to understand how your body can atrophy, but it’s also imperative to kick yourself back into a routine to maintain or improve on your health and wellness goals! 

It’s Ok to Take a Break- but How Long Is Too Long?

The world-changing around our ears, and it is completely OK to take a break. It will take a while before we all adjust to our new (hopefully short term) reality. As trainers, we know that motivation ebbs and flows under normal circumstances, but letting ourselves slip into bad habits during times like these is much easier than creating new and positive ones.

Unfortunately when it comes to health and fitness, taking a break for too long can be detrimental. Not only is it harder to get back into shape/routine, but the principle of reversibility- also called ‘detraining’- shows that it only takes around two weeks before you’ll begin to notice your progress slow, and all that hard work begins to be wasted.

The Principle of Reversibility- Don’t Rewind Your Results!

When we train or exercise, our body repairs and builds adaptations to combat these stressors. These adaptations are what we often refer to as our ‘fitness,’ and as you’re probably aware when you exercise consistently your ability to exercise longer or train harder improves.

Although it can take months to improve your flexibility, fitness, strength, etc… it only takes a matter of weeks to begin to lose your progress and can see you return to your pre-training levels. Studies have shown that within two weeks you can lose up to 20% of your aerobic fitness. You have probably noticed this previously when going on holiday or taking time off. Sure the cocktails and beach time are great, but it takes a lot longer to work them off when you get back!

This is why we maintain the importance of on-going and consistent exercise, as a lifestyle change, not just a short term goal. Not to mention that losing your progress, or at least watching it deteriorate over time, can lead to more negative states of mind. 

Although we can quickly lose our strength and fitness because of reversibility, the sooner we get back into a routine, the less amount of time it takes to get back to where we were. Some research suggests that it takes twice as long as the amount of time you took off (for example, 4 weeks to cover a 2-week break) and obviously our current circumstances may limit the amount/type of training we can perform. However, it has also been suggested that training just 3 times per week is enough to stop reversibility setting in, and help you maintain your health and fitness goals. 

Traditional Gyms Are Closing Down

With our current inability to access physical training locations, the likelihood of ‘going backward’ in our health and wellness progress is on the increase. Not to mention the fall out from COVID-19 has seen many traditional gyms and training spaces close down. Recently, Steve Nash’s fitness world closed its doors on 24 locations and almost 100,000 members across B.C. 

Similarly, Semperviva Yoga has just announced they’re permanently closing their doors after 25 years servicing the Vancouver market. Thankfully, we have been developing our online personal training resources for years and can help you to maintain, or improve on your health and fitness goals.

Start Training From Home With Turnfit!

First things first, if you’ve been taking a break from exercising over the past few weeks, we want to stress the importance of not overdoing it. Even though most people will be training at home, and this typically means less resistance training, it’s very easy to jump straight back in and injure yourself. Remember, reversibility means that you probably won’t have the same strength and endurance that you did, even just a month ago. So, for starters, take it easy and work your way back up to your old levels!

Second, thanks to Coach David’s background in computer systems and online business development, Turnfit has already been offering online personal training for a number of years.

Third, our programs and workout routines are designed specifically to be done at home. That means you don’t need any special equipment to complete them, and thanks to our dedicated coaches, you don’t need any experience either!

Our online solutions offer everything that physical personal training can and includes the use of/access to the Turnfit personal training app. This not only helps you to stay on track but also allows Turnfit to deliver a number of other services, online:

  • Consultations and physical assessments
  • Video coaching calls
  • Nutrition Macro set up and coaching 
  • 7 days/week programming (Workouts, Meditations, Diet, Cardio, the works…)
  • Postural Assessments
  • 24-hour app messaging support

Turnfit personal trainers are passionate about your results

Our online personal training courses are already a fraction of the price of training in person. However, in an effort to help people stay in shape during these unprecedented times, we’re also helping you to access a lot of our resources, for free.

Right now we’re offering free fitness assessments, and you can also access our FREE boot camps and other classes by joining us, and our incredibly supportive health and wellness community, on Facebook!

If you’re ready to step things up we’re also offering huge discounts for our online personal training courses, as well as pay-per-use 1 on 1 online personal training from our award-winning coaches. 

For parents, we understand that a lot of kids have been forced out of school and sport- two vital components of a healthy and active lifestyle. To help with this, we have also begun running personal training sessions for younger generations, to make sure they stay active and help to burn off excess energy that they would have otherwise spent. 

For more information about these sessions, or any other services we offer, please reach out and connect!


About Turnfit

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver. 

Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit Turnfit.ca, join our communities on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull

 

TurnFit Personal Trainers LTD
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Turnfit Personal Trainers are offering FREE online boot camps

Getting Cabin Fever? Try Our FREE Online Boot camps!

By | mental health, Mindset, Online boot camps, Personal Training Vancouver

Vancouver is still locked down, and by now most people have exhausted their Netflix screen time. With social isolation now in full effect, it has never been more important to focus on your mental and physical wellbeing. To help everyone get through these tough times, Turnfit personal trainers are offering free online boot camps and mindful practice, as well as a range of free information to keep you updated on everything from mortgages to employment.

Mental Health As a State of Mind

We get it. Staying indoors, somewhat indefinitely, is enough to send most people a little crazy. 2020 is going to be different for all of us, and until we have some clearer direction, we all have to assume that the next few months are going to be much the same. 

BUT. This time at home, this forced time away from the office and our normal routines can also be an opportunity. Not only that, but it is also imperative that we all unite and create new ways to interact and communicate with each other. After all, we are social beings. 

Simple Ways to Captivate Your Mind

For too long, we have relied on distractions like Netflix and Instagram to keep our minds occupied. Whilst those things are still OK to utilize, overdoing it also runs the risk of going a little bit insane. So instead, we’d rather focus on some of the alternatives to keep your mind stimulated:

  • Play
    This can be in any shape or form, but being stuck indoors doesn’t mean you have to cut out all the fun. To maintain your mental health though this should be time away from screens. Boardgames, puzzles, blanket forts, painting, learning instruments, you name it, you now literally have
    all the time in the world to do the things you always ‘wished’ you could do.

 

  • Read.
    We, as a species, literally have all of the information ever created at our fingertips. Anything you want to learn, or to be, has been written down, and most of the good stuff is in books! If you’ve never been a ‘reader,’ now is the time. Not just to maintain this skill, but to learn something new! Keeping your mind stimulated with healthy skills will go a long way to preserving your sanity.

 

  • Mindfulness and meditation.
    Sure, it might feel like you’re doing a lot of sitting around and thinking. But doing it with
    intention, following your breath, calming the mind, these are all components of a healthy mental state. Build and use these skills now to help you to destress and focus your energy where you need it most. Join our socials for free online personal training sessions, including mindful practice and meditation.

 

  • Sleep well.
    This one is imperative to maintaining a healthy state of mind, and sadly with all the screens in our faces, most of us do not get healthy sleep. When we’re out of a normal routine it can become even more difficult to do so. Check out
    this article to learn more.

 

  • Learn to cook (or cook new things!)
    Lockdowns might mean less access to ingredients, or maybe they’ve just given you the time to try new things. Look up some new recipes, get outside your routine, and
    enjoy spending time with the other people in your house. Adding/maintaining micronutrients to your diet will also help you to build and maintain your immune system.

Learning to cook can be a great way to spend time at home!

Physical Activity Is the Key to Sanity

Amongst all the chatter and clutter, there are a few things we need to keep in mind. Even though most of us spend our days at work, there are still certain elements of physical activity attached to that. Whether it’s walking to/from work, a quick gym session afterward, even walking around the office, we’re not entirely sedentary. 

While these lockdowns don’t mean we have to be inside, generally speaking, we’re probably doing a lot more laying about than we usually would. Physical activity is key in this scenario, not just to boost your immune system, but to keep your mind and body in balance.

At Turnfit, we’re offering FREE online boot camps from a range of coaches to help you stay in shape, and stay sane. You do NOT need any gear, workout equipment or prior knowledge to participate. Add to that we have our full suite of online personal training programs available to you as well, which can be used on-demand, with regular updates and new information/plans added all the time. 

We also have our free community page, which we encourage you to follow to access our free online boot camps and classes, and we’re bringing in a whole team of professionals looking to share their time and experiences with you. If you don’t use social media or are trying to steer clear of it at this time, you can also join via our website (please ignore the pricing).

Click HERE to join our Facebook community and access our FREE online boot camps.

Click HERE to join via our website, or get in touch with us.

About Turnfit Personal Trainers

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver. 

Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit Turnfit.ca, join our communities on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull

A strong immune system can help to overcome Carona virus

The Most Important Thing About COVID-19 That No One Is Talking About!

By | Community Of Experts, Mindset, Nutrition

The world has gone crazy. Wars over toilet paper rage in our shopping centers, countries are closing their borders and every second person has become a walking board of statistics. Amid all the hype and fear, and the on-going ‘it’s just the flu’ argument, we seem to have forgotten one little thing- building a strong immune system is the ONLY thing you need to worry about! 

3D rendering of a pathogenic cell

Without germs and bacteria, the human race would not exist

Contagious Viruses Are Not a New Thing 

The Carona virus/COVID19 is contagious. It is not just the flu, and it has indeed spread further than any thought imaginable. But for 95% of people- it actually makes no difference. Yes, you may get sick, and of course, you should be taking precautions to prevent yourself and others from spreading it. But in the past 20 years, there have been more outbreaks than you can count on two hands. Do you remember bird flu, swine flu, SARS and Ebola?

It seems history is destined to repeat itself, especially as our societies become more globalized, and populated. However, as always, there is a silver lining. Each time there is an outbreak, we create and enact more efficient ways of ‘flattening the curve,’ but more importantly, there is only one truth to come from these events.


A Strong Immune System Is Your Body’s Best Defense!

In our over-medicated world, it’s easy to forget that we already have an incredible defense mechanism. To be fair, a strong immune system is your only real defense against illness, pathogens, and viruses. This system has been evolving and developing since the first organisms existed on Earth, and through all of the trials and tribulations of the past millennia, we are still here. We have survived. Your body already has everything it needs to make it through this, and the next pandemic- as long as you are treating it right! 

When dealing with COVID19, the most affected are the elderly with weaker or compromised immune systems. As we age, so too does our immune system. However, there are a number of real, lasting changes that you can implement now to keep your immunity up for years to come.

4 Ways to Improve Your Immune System- for Good

Before diving into ways to improve your immune system, we want to highlight something here. It’s all well and good to turn to quick fixes, like Vitamin C or garlic when you have a cold, for example. 

But if you make real, lifelong changes to the way you treat your body- you can prevent that cold in the first place! So rather than looking at short term solutions, we want to give you the tools to actually improve this system in your body, and boost your defense against all illness, not just COVID19.

1. Improve Your Diet to Improve Your Immune System

That doesn’t mean go on the latest fad diet. This isn’t a ‘6 weeks to better abs’ solution. Improving your diet is about changing the things we put into our body and making better, more conscious choices. It really is as simple as consuming foods that are better for us, like fruits and vegetables, berries, nuts, and seeds. Of course, it has to be part of a balanced, and healthy diet, but consuming foods naturally high in vitamins, minerals, micronutrients, and antioxidants all help your body to combat stressors and boost your immune system.

2. Practice and Cultivate Better Habits

This may seem a little left-field, but we ask the question- how often do you get sick after being run down for a few days? When our bodies and minds are exhausted, our immune system is more easily compromised. 

Solution: by introducing a mindful practice into our day, we are able to actually reflect on the areas of your life that could be improved. Maybe you haven’t been getting enough sleep, or poor time management leads to you consuming fast food. These are all things that can be worked on to improve your natural defenses and ward off illness, but you have to become aware of them first!

3. Stop Disinfecting Your World

This one is particularly controversial at the moment, and we want to take a moment to say that during the COVID19 pandemic, you should absolutely be trying to maintain cleanliness, and preventing the spread of this virus.

However. We also want to point out that in recent years the war on germs has become the advertising card of sanitation companies and disinfectant products around the world. Without all of the bacteria in the world, we literally wouldn’t have an immune system in the first place! 

We’ve all heard that letting kids play in the dirt is good for their immunity, but it actually goes much further than that. Until recently in the history of humanity, our immune systems were constantly bombarded with germs, bacteria and other pathogens- some of which are friendly, and many of which are not. The unfriendly germs are the exact things our bodies need, to be able to create a defense against!

“Our immune system needs a job. We evolved over millions of years to have our immune systems under constant assault. Now they don’t have anything to do.”
Dr. Meg Lemon, dermatologist specialising in autoimmune disorders

Of course, we aim to protect our children and letting them become sick in a preventable situation seems counterintuitive. But the issues aren’t fully realized until that child grows, and falls sick, because they never had a chance to build their immune resistance in the first place. These traits and behaviors are passed down through generations, and we are unknowingly weakening our own immunity, and the immune systems of those to come after us. 

4. Exercise!

By the time you have a cold, it’s too late to run around the block. But regular exercise goes hand in hand with a better diet and is key to keeping your body healthy and regulating your immune system. 

Of course, it helps you to stay fit and in shape, but regular exercise also:

  • Exposes you to the outdoors
  • Reduces blood pressure
  • Improves cardiovascular health and capabilities
  • Speeds up your bodies recovery mechanisms- be it muscular or cellular
  • Keeps us mobile for longer, and slows the onset of age-related disabilities
  • Sets a better example for your children and those around you 

Exercising is a great way to keep your immune system in checkAll of these recommendations are lifestyle changes. They are not quick fixes. You may already be in a position to combat COVID19, and we are all blessed to live in a country that has an efficient healthcare system. But this will not be the last contagion in our lifetimes, and the only time to make a change is now. 

At TurnFit, we can help you to introduce these small changes to your lifestyle, to make huge changes down the line. With a focus on real, holistic health and wellbeing, all of our coaches are ready to help.

Did you know we also offer online personal training courses? With more and more people working from home during this crisis, there has never been a better time to take advantage of our world-class personal training, on-demand, and in your own home!

With real trainers, on-going support and amazing content all in a smartphone app, this cost-effective solution covers everything, including workouts, meditations, diet, cardio and more. Get in touch for more information, and start to improve your health and immune system, the right way.

Join our free community for free online training as we are all self isolating


About Turnfit

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver. 

Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit Turnfit.ca, join our communities on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull

man has fun in a ball pit

The Play-cebo Effect: Why Its Important to Play as an Adult!

By | mental health, Mindset, Stress

The weight of responsibility only seems to increase as we age. From work to kids and everything in between, we often forget to take some time out for ourselves, and we almost never take the time to play. Re-learning how to play as an adult can have incredible effects on our physical, emotional and social well-being. It can also help you to de-stress, bond with your children, and boost your mood, energy, and cognitive abilities. Are you ready for recess? 

It’s Time to Have More Fun

Somewhere along the line, we get to a point where we don’t have the time to have fun. Nay, we don’t take the time. Between the stresses of work, our daily commute, looking after kids and all the rest, squeezing in a bit of fun for ourselves can just become another chore. 

But ‘play’ as an adult doesn’t have to become tedious. It doesn’t mean you build a sandbox and buy some new trucks. Nor does it mean finding the old dollhouse in your parents’ attic and brushing the hair of a 1980’s Barbie.

As adults, the importance of play isn’t just to break up our routine. It is how we learn to be or continue to be, creative. It develops our personality and lets us enjoy the little things. It releases endorphins and improves neural plasticity. It increases our brain function, helps us to maintain dexterity, and can ultimately just help us to laugh. 

As kids, these activities are integral to our learning and cognitive development, and an incredible way to build social skills. But playing is just as important as adults for the same skills. Research has also shown that play can increase levels of brain-derived neurotrophic factor (BDNF), which is essential for the growth and maintenance of brain cells. It can also improve memory and stimulate growth in the cerebral cortex.

“At work, play has been found to speed up learning, enhance productivity
and increase job satisfaction; and at home, playing together, like going to a movie or a concert, can enhance bonding and communication.”

-Lynn Barnett, professor of recreation, sports and tourism at the University of Illinois at Urbana-Champaign. Source.

What Does It Mean to Play as an Adult?

Sometimes, when we think about play or recreation, we go straight to sports and physical activity. Whilst these have a myriad of benefits in an of themselves- they’re not the only way to play. As an adult, play is more about a conscious decision to undertake or participate in activities you enjoy! It can be anything that can help to stimulate your mind and body in positive ways, away from electronics and gadgets, and more importantly- in ways that your job cannot.

playing as an adult is just as important as it was growing up

Play is all about having fun, and not taking life too seriously!

It’s about taking things a little less seriously. Walking through your day with a lighter step and a bigger smile. And doing it just for its own sake!

Thankfully, ‘play’ as an adult can encompass a huge array of different activities- dependant solely on your imagination:

  • Board games and adult coloring books
  • Learning/playing an instrument
  • Becoming the artist you always dreamed of being
  • Engaging in community activities
  • Going for a walk or hike
  • Playing team sports
  • Joining a book club
  • Going to see a show or performance

“What all play has in common is that it offers a sense of engagement and pleasure, takes the player out of a sense of time and place, and the experience of doing it is more important than the outcome.”

Stuart Brown, founder of the National Institute for Play in Carmel Valley, California.

The activity itself doesn’t actually matter. Whatever you consider ‘play’ is up to you. The real motivation has to be in actually making time for it. For yourself. 

Physical Activity as a Form of Play

Although play as an adult can encompass just about anything, physical activity is a measurable and verifiable way to:

  • Keep us in shape
  • Strengthen your heart and lungs
  • Lower blood pressure
  • Improve or maintain dexterity and coordination
  • Release ‘good’ hormones and improve our mood
  • Help us to destress and relax
  • Improve social skills and meet new people
  • Teach us how to cooperate with others, especially in team settings
  • Support, and be supported, by those around you

Of course, these all have an effect on our physical self, but research has also shown that these benefits translate into all other forms of our lives- be it our work ethic and friendships, to home life and relationships with your children. Not to mention you’re setting a great example for them too!

Moreover, the on-going physical and social benefits provided by team sports and group physical activity have been shown to increase our happiness, help us manage stress, reduce our risk of dementia, ward off depression and prolong our lives.

“Highly playful adults feel the same stressors as anyone else,
but they appear to experience and react
to them differently,
allowing stressors to roll off more easily than those who are less playful”

Lynn Barnett.

Woman having fun with a smiley faced balloon
This Is One Playcebo We’re Happy to Take!

At the end of the day, whatever you consider ‘play’ is up to you, and re-learning to play as an adult is all about having an outlet. Somewhere to channel your creative and physical energy. The research has, and will continue to prove that it is incredibly beneficial for our health, and emotional and psychological well-being. 

At TurnFit, we haven’t made it to being Vancouver’s top rated personal trainers just by focusing on the physical. All of our coaches take a real, genuine interest in you, to equip you with the skills you need to improve all facets of your life, improve your emotional and social wellbeing, and ultimately- to have more fun!

Get in touch with us to see how we can assist, or to book your consultation today! 


About Turnfit

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver. 

Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit Turnfit.ca, join our communities on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull

Falling asleep fast doesn't have to be a challenge

Fall Asleep Fast! 5 Ways to Unwind

By | Breathing, mental health, Mindset, Sleep

Our bodies are amazing machines, but even they need a recharge each night. Real, lasting sleep is not only imperative for your mental state, but it also gives your mind and body much needed time to repair and recover. It wasn’t so long ago that the average person would fall asleep in 7 minutes. Nowadays, however, with those addictive little screens in our pockets, the battle to fall asleep is almost as tough as the battle to stay asleep! With that in mind, we’ve put together a list of 5 ways to help you unwind, and fall asleep, fast.

Falling asleep fast doesn't have to be a challenge

1. Put Your Phone Away

There was a time, not so long ago, where the only light we received was from the sun. Now, however, with our screen-filled lives, we are constantly and consistently using devices that give off ‘blue’ light. This spectrum is the same as the spectrum of light the sun, and during the day is great for boosting our alertness, reaction times, and mood. When it comes to falling asleep fast however, this blue light disrupts our natural circadian rhythms, and prevents our brains from ‘switching off.’

So, tip number one, if you’re winding down relaxing before bed, do it with a book, not your phone.

2. Watch What You Eat

This one may seem a little obvious, but it stands to be said- caffeine is cherished because it wakes you up. There is a multitude of research available proving the adverse effects of caffeine on our ability to fall asleep fast, and sometimes we don’t realize that we’re even consuming it. With recommendations and research suggesting that you don’t consume caffeine within 6 hours of trying to fall asleep, that means no coke with dinner and cutting out late in the day coffees. It is also recommended that you cut out sugar-filled snacks and desserts, as the body looks to process and burn this energy immediately- usually keeping you awake for longer.

3. Exercise During the Day

We wouldn’t be health and wellness coaches without recommending that you exercise. Not only does it help your body to control and regulate hormone and stress responses, but it is also a perfect way to make sure you are actually tired when you go to sleep. When you take into consideration the amount of food we consume, it is likely that most people aren’t actually burning off their intake each day. This oversupply of energy (yes, that’s what food is for) can make it difficult to fall asleep fast, so why not take the chance to improve your health, and prepare for a better night’s sleep!

Woman sitting at desk writing in a journal

Journaling can help your mind to unwind at night

4. Take up Journaling

Think about all those times you were exhausted, lay down in bed, and your mind started to race. You spend so much time questioning your day, your jobs for tomorrow, and all the things you didn’t get done, and by the time your alarm sounds in the morning your more exhausted than ever. With 1 in 5 adults experiencing mental health issues, most as a direct cause of stress and anxiety, falling asleep fast seems out of the question. But creating good mental habits, and daily practices like journaling can help you to unload, reflect, and unwind before hopping into bed.

5. Be Consistent

Like all habits we develop, consistency is key. If you want to get the recommended 8 hours sleep, and need to be awake by 6 am, that means you need to be asleep by 10 pm. Not having a shower, not getting close, asleep. Our bodies are amazing in their adaptability, and if you can form a good bed-time routine, you can easily train yours to wind down and be ready for sleep, when you need it to be.

So How Do You Fall Asleep Fast?

There are a lot of tips and tricks available to help you wind down. Some or all of these may work for you, but the real advice is exactly that- you need to find what works for you. If you are not getting enough sleep, you need to decide how serious that is before you’ll commit to trying new things. Once you do, however, creating new, healthier habits and routines are the key to improving your sleep. This, in turn, creates a more positive feedback loop, increasing your self-awareness (and alertness) throughout the day, to help you to continue to dial in on the new, rested, you.

About Turnfit

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver. 

Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit Turnfit.ca, join our communities on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull

Exterior view of the Fairmont hotel vancouver

Personal Training in Vancouver Now Available in Historic Downtown Hotel

By | Downtown Vancouver, Mindset, Personal Training Vancouver

With almost 100 years of colorful history, the Fairmont Hotel Vancouver is an icon of the cities downtown area. With 557 guest rooms, beautifully appointed suites, and more recently a $75 million update, the Hotel offers guests a host of luxury amenities and services. Not only is this beautiful building rich with the memories of Vancouver, but personal training services are also now available, on-demand, thanks to our latest partnership!

Exterior view of the Fairmont hotel vancouver

Now you have more options for personal training in Vancouver- book a session today at the Fairmont Hotel, and take advantage of their luxury amenities!

The History of Hotel Vancouver 

One of Canada’s great railway hotels the original Hotel Vancouver was first established in 1887, and a year later, we saw the opening of the Canadian Pacific Hotel. It was replaced in 1912, and again in 1928, which is the version you can see in downtown Vancouver today. 

The building itself took more than 11 years to complete, as a result of a joint partnership between the Canadian National Railway and the Canadian Pacific Railway. It was officially opened in 1939, by none other than King George VI and Queen Elizabeth while on their royal tour in Canada. 

Fun Fact: the Royals also officially opened Lions Gate Bridge on the same trip, which was built by the Guinness family to gain access to their land- what we now call the North Shore!

At the time of its opening, Vancouver was only home to around 2000 people. It was a working-class area, and the Hotel Vancouver once held huge boilers to provide steam power to surrounding downtown buildings. In the mid 20th century Hotel Vancouver also played host to the Canadian Broadcasting Corporations radio stations.

It has since changed hands and management a number of times, from Pacific Railways to Hilton, and has seen a number of renovations both updating, and then restoring the original features and designs of this chateau inspired hotel. Canadian Pacific Hotels acquired Fairmont in 1999 and changed the name and hotel design to the one you see today- the Fairmont Hotel Vancouver. Whilst Fairmont continues to manage the hotel, however, it’s ownership has more recently changed hands again, sold to Larco Enterprise for a cool $180 million in 2015.

Personal Training in Vancouver Just Got a Luxury Upgrade

If you’ve visited the Fairmont Hotel Vancouver before, you’ll know it’s quite a lush place to lay your head. But you don’t have to be staying there to get our personal training, health, and wellness coaching in this new location! 

Thanks to this new partnership, you can book sessions with Vancouver’s best personal trainers, and take advantage of the hotel’s world-class facilities while you’re there! 

Booking a personal training session with TurnFit at the Fairmont Hotel Vancouver also lets you take advantage of the hotel’s extra amenities and services, including:

  • Towel service, showers, and change rooms
  • Use of the gym and sauna
  • Lockers
  • Outdoor patio spaces.  
  • A beautiful indoor pool with deck chairs and space to relax after a hard session

Are you ready to take advantage of our newest personal training location in downtown Vancouver? Book Your Assessment today, or visit our website to learn more about what we do, and how we can help you to reach your health and wellness goals!

Take advantage of personal training in vancouver and the luxury amenities of fairmont hotel

Feature Image Credit.


About TurnFit

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver. 

Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit Turnfit.ca, join our communities on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull

woman walking outdoors with sunlight

Exercise and Mental Health: More Effective Than Medication

By | mental health, Mindset, Stress

The prevalance of mental illness is rapidly increasing in the western world, and our dependance on prescription medication has become an epidemic. However recent research would suggest that we have all the tools needed to implement a real, lasting solution- and we’ve had them all along! Exercise and mental health are a package deal, two facets of holistic health that complement each other. Of course, we already know that exercise is good for our physical self, so instead let’s dive into the effects of regular exercise on our psychology, and how it is helping us to re-wire our bodies and our minds.

woman walking outdoors with sunlight

Mental Health: The Facts and Figures

Before we look at the ways exercise can help our state of mind, it’s important we understand the full scope of mental health, and it’s related issues.

It has been reported that:

  • 1 in 5 adults experiences some form of mental illness every year.
  • 50% of all lifetime mental illness begins by age 14, and 75% by age 24
  • Rates of depression in young adults are increasing rapidly, 8.7 percent in 2005 to 12.7 percent in 2015.
  • Suicide has now become the second leading cause of death in the 10 to 34-year-old age bracket, and the fourth leading cause in people aged between 35 and 54.
  • Anxiety is the leading reported mental illness, accounting for 20% of diagnosis, followed by major depressive episodes at 7%.

It can be easy to sit back and assume that these things will never happen to you. However, the flow-on effects of mental health issues- whether they’re experienced by you, or the result of your influence/example over other people- can affect the physical and mental wellbeing of those around you:

  • People with depressive illnesses are 40% more likely to develop cardiovascular or other metabolic/physiological diseases
  • In 2018, almost 20% of adults with mental illness also experienced a substance use disorder in the U.S. That’s 9.2 million people.
  • Mental illness also increases rates of unemployment and highschool dropouts. 
  • The search for, and over-reliance on, a ‘quick fix’ has led to the opioid crisis, where the overprescription of opioid-based medicines is the leading cause of deaths caused by drug overdose- almost 68%

It’s time to go back to the basics. Placing the emphasis on exercise for mental health, rather than prescription medications. Research has shown the impact, and onset, of mental health issues, is particularly prevalent in young people. Turning back to physical activity as a solution not only positively impacts our lives, it creates the right foundation and examples for our children. It is also key to the ongoing support and development of our communities.

Exercise Physiology Psychology: How Does Exercise Affect our Mental Health?

We all know that physical activity, in any shape and form, can do wonders for our fitness and physique. When it comes to the mental effects of this exercise, however, it can be argued that it is even more beneficial for our state of wellbeing. 

And whilst you don’t need to spend hours per day in the gym or pushing your body past the point of exhaustion, you do indeed need to be active, engaged and present. It is recommended that you participate in some sort of aerobic activity, for at least 30 minutes, 3 times per week. This can be a brisk walk, jog, cycle, swim, anything that elevates the heart rate or requires some mental focus. 

Animated brain lifting a barbell

Exercising creates positive feedback loops with our mind, and the world around us

With this in mind (no pun intended), let’s look at 6 positive effects of exercise on mental health, and why we should all be aiming to squeeze a little more from our day! 

1. Exercise Can Reduce Depression and Anxiety

Endorphines are known as ‘mood-boosting’ neurochemicals. They are produced naturally in the brain and bind to our opioid receptors to regulate pain perception. Exercising, or any sustained physical activity has been shown to ease symptoms of depression and anxiety by stimulating our production of endorphins.

2. Say Goodbye to Alzheimer’s

Consistent exercise has been shown to positively affect the amygdala, which moderates our stress responses. It has also been shown to affect the hippocampus, which plays a role in the formation of memory and neural plasticity. It is this lack of plasticity as we age that is responsible for neurodegenerative diseases such as Alzheimer’s and dementia. 

3. Exercise Regulates Mood and Sleep

Sleeping is our body’s chance to recharge and repair after a hard day’s work. However, with our constant exposure to blue light (thanks to phones, TV’s and computers), we now live in a society where more than 30% of people suffer from insomnia. This increases to 40-60% over the age of 60!
Physical activity can not only help you regulate your sleep patterns (say being more mentally alert in the morning, after exercise), you actually earn the rest at the end of the day.

4. Improve Confidence and Self Esteem

Exercising for mental health isn’t just about ‘curing’ something. It can also have long-lasting effects on our emotional states of being, including boosting our confidence and self-esteem. Not only do the physical benefits of exercise lead to these improved states, the social impact of exercising with other people- say in team sports or group training- can also enhance these feelings.

5. Relieve Tension and Excess Energy 

Our bodies are designed to utilize and expel energy. It has only been in the last 50 years that sedentary, desk-based jobs have become the norm. Unfortunately for most of us, this also means we are overconsuming food without burning off the energy it provides. Not to mention the overstimulation that often comes with a caffeine-rich diet. 
Exercising can help to relieve the muscle tension we develop from hours in seated positions, loosening muscles and putting us into the correct postural positions, whilst burning off all that excess energy at the end of the day! This, in turn, reduces our states of anxiety and mental alertness, giving us the chance to get a better night’s rest and jump out of bed in the morning.

6. Get Back in Touch With Nature

More recently, research has begun to show how being outdoors/in nature can supplement and enhance the effects of exercise on mental health. By being outside for a mere 20 minutes per day, participants reported increased feelings of ‘happiness and vitality,’ and it has been suggested that the mere presence of nature can ward off feelings of exhaustion. If there’s ever been a better reason to get outside and go for a walk, we haven’t heard it!

walking outdoors is great exercise for mental health

Get back in touch with the great outdoors, and watch your energy lift!

With all of these positive neural and emotional effects, it’s safe to say that exercising and mental health go hand in hand. By understanding these impacts, we can improve our own wellbeing, and positively affect the wellbeing of our children, families, and communities. 

If you’re finding it hard to get started or would like some advice about the right types of exercise for you, we’re here to help! With a host of online support and training available, free health assessments, and an emphasis on cultivating improved mental states, TurnFit can help you to achieve your health and wellness goals, safely. 

For more information, you can contact us via info@turnfit.ca or commit to be fit in 2020 and join our 6-week health transformation challenge today!

Training your booty can improve your core, strength, and flexibility

Build Your Booty and Boost Your Health!

By | Core, Glutes, Leg, Lower back

The booty is in! And yes, if you want to be on the front page of magazines it’s going to take a long time to build it. But even basic exercises that build your booty can improve your posture and range of motion. Did you know they can also increase your flexibility and energy levels, and quite literally putting the spring back in your step? Training your booty can improve your core, strength, and flexibility

Today we’re going to look at the muscles that make up the coveted booty, why they’re so important to our physical wellbeing, and how you can use these simple techniques to keep your booty engaged throughout the day- not just in the gym!

Is the Booty Really All It’s Cracked up to Be?

Booty, bottom, bum. It doesn’t matter how you refer to it, the fact is that the booty comprises one of the largest muscle groups in your body. Learning the proper techniques to strengthen and build these muscles are the key to increasing your power, improving your posture and giving you the dynamic strength it requires to keep moving all day long.

Breaking Down the Booty

Your backside is actually comprised of 3 separate muscles, with a few tendons and ligaments thrown in for good measure. We have the gluteus:

  1.      Maximus- this is the largest muscle in the body, and controls our thigh extensions (like when rising from a squat/sitting position), or generating the power and drive we use to run. 
  2.      Medius- controls the movements of the hips and external rotators, as well as the movement of your upper leg, like being able to lift your legs out to the side of your body (abduction).
  3.      Minimus- this is the internal rotator of the hip, which along with the medius helps in lifting your legs away from your body, but also controls the inward rotation of your hips.

When it comes to building that peach-shaped butt, however, you need to take into account the supporting muscle groups too! That means to really accelerate your results (and to do it safely) you need to actively engage the quads, hamstrings, core, and stabilizers. You also need to perform movements that support a full range of motion- that’s why building a bouncy butt is so good for you in the first place!

When you train these large muscle groups properly, the body releases positive endorphins. This can help to regulate fatigue and give you more bounce in your step every day! At the same time, they can help to facilitate improved rest and rates of recovery– two vital components in maintaining physical homeostasis. The flow-on effects from these improved states of being can also make it easier to manage:

  • Stress
  • Weight
  • Motivation

Convinced it’s a good move to get moving?

Correct form is more important for your booty than heavy weights

Correct form is more important for your booty than heavy weights

Give Your Butt a Boost With These 5 Exercises!

Before we get into the exercises themselves, let’s take a moment to really emphasize a few parts:

1. Building your booty takes time. Because of this, it is very easy for people to quickly increase the resistance level and try to shortcut their way there. You need to remember that to really build your backside you need to also strengthen the muscle groups around it. Namely your quads, hamstrings, lower back, core, and adductors.

Change exercises and repetitions often to keep things fresh. Otherwise you’ll slow your results and potentially increase the risk of strain and injury.
So step one, go SLOW, and use the correct form.

2. A simple way to increase the resistance level, rather than with weights, is to use a booty band. Trust us when we say they really do work!

3. Once you have the movements and posture correct, you’ll begin to notice other ways to engage these muscles throughout your day.
You can train your booty almost every time you walk outside!

If you take the time to learn the correct technique, you will learn how to engage these muscles all day long! 

Not only will you feel better, but you’ll also find opportunities to perform the same movements throughout your day. Whether it’s something simple like standing or sitting or converting your new butt-lifting power into better choices- like taking the stairs instead of the escalator- you can revel in the fact that you’re doing your body a huge favor! 

Now that you understand the importance of these muscles and using the correct technique, let’s dive into 5 simple exercises so that you can build a boss booty!

1.     Squats/ box squat

 

2.     Hip thrusts

 

3.     Walking Lunges (with or without dumbells)

 

4.     Step-Ups

 

5.     Leg lifts/clams

 

Bonus! 

If you’re looking for something more challenging, or simply wanting to change up the movements you can do at home, try adding bands into the mix! As a bonus, we’ve included a few bonus exercises for you to try.

Banded Kneeling Squat

Banded hip hinge

Squat lateral Leg Slide

Ready to commit to your health? Contact us now for your free consultation, and train from the comfort of your own home with our online courses! Take me there!
Planks are a great way to train your core

Why Your Mid-Section Should Be the Core of Your Workout

By | Blog, Breathing, Core

It’s time to get one thing straight- a strong core has nothing to do with having washboard abs. Your core is the center of power and energy transfer in the body. It is literally responsible for getting you out of bed, helping you to bend, stretch and balance, protecting your spine and keeping you upright. Better yet, you can improve your core strength regardless of your fitness level, and once you learn to engage it properly you can keep it working throughout your day, regardless of the activity!

Planks are a great way to train your core

Why Is Training Your Core so Important?

The core is possibly one of the most neglected parts of a workout routine. Sure it can take a while to build the strength and will-power to actually enjoy working on your abs, but these aren’t just ‘mirror muscles’- they’re the powerhouse of the human body. Not only do they literally help you stay upright, but they also control movement from and around your pelvis, and are the connector between your upper and lower body- transferring energy and force between them. 

If you don’t take the time to build your core stability you are more than likely going to compensate with other muscles, which can very quickly lead to back and neck pain but can also cause pain and discomfort in your hips and knees. 

When we use the term ‘core’ we’re referring to all of the muscles around the mid-section. These means your:

  • Abdominal muscles
  • External and internal oblique muscles 
  • Lower back muscles
  • Pelvis and hip flexors
  • Glutes
  • Pelvic floor muscles
  • Diaphragm

When you consider these muscles are imperative in balance and stabilization, as well as the control of movement, side flexion, and most importantly- breathing- we can answer emphatically that yes, training your core is important! 

Strengthen Your Core and Stabilize Your Body

Before we dive into some of the exercises you can do at home to begin (or continue) building your core strength, there are a few key lessons to understand before you get started.

1. Engage Your Core

To strengthen your core muscles, you need to actually engage them. It sounds simple, but all too often we see people using momentum or incorrect form, and greatly increasing the risk of injury, pain, and discomfort.
 

2. Use the Magic Formula

There is a magic formula for all exercises that engage your midsection. Using a 2-2-4 formula, the primary focus of these movements needs to be on the eccentric contraction (usually the ‘down’ phase of a movement) in order to fully engage and work the core.

In order to do this, we perform movements with two seconds concentric contraction (the ‘up’ phase), a two-second pause at the top (make sure you keep that core switched on!), and a 4 second ‘down’ phase, to really focus on the mind-muscle connection and get the most from each rep.

 

3. Don’t Forget to Breathe

The breath, especially properly timed breath, is imperative in any workout. Deflating the lungs at the right time can help you to fold, whilst inflating them can help to brace your lower back and spine and lift you back into position.

Of course, learning to use your breath to brace your body is an important step to fully engaging your core, but training your core isn’t all just sit-ups and crunches. Learning to consciously control your breath and working your diaphragmatic muscles can reduce stress, lower body fat, and help power you through your workouts. 

Build Your Core from Your Lounge Room

Now that you understand the importance of starting right, let’s look at some exercises you can do at home to help improve your core strength, balance, stability, and range of motion. 

Bird Dog

Wall Sits

Dead Bug (with or without bands)

Russian Twist

Mountain Climbers

Plank

Plank Twist

Bonus: Use Your Breath to Engage Your Core

 

With the right technique, you can perform these movements anywhere, anytime.

But the hardest part is staying on track, and staying accountable! That’s why we’re giving away 1 month of free online personal training

Simply use the code ‘firstmonth’ at checkout, or get in touch with us at info@turnfit.ca to find out more 🙂 

Practice and develop better thinking skills with meditation

Practice and Cultivate: Better Habits + Better Thinking = Less Stress!

By | Meditation, Mindset, Stress

They say that practice makes perfect, and it has never been more true when it comes to cultivating better thinking! What if I told you that with regular mindful practice, you can reduce your stress levels, increase your happiness, focus, and positivity, improve your health, sex life, strength, and will power, in 10 minutes per day, without working out? That’s right, 10 minutes. Surely that’s enough to at least finish reading this article? 

Practice and develop better thinking skills with meditation

Fight or Flight- It’s an Over Practiced Reaction

There’s plenty of information available about creating new habits and changing behaviors. Most of them will give you a step by step guide that you’ll never stick to, and wonder why nothing in your life has changed. Do you want to know why? 

While it generally takes 8 weeks to form a new habit, we’ve been forming (and practicing) bad habits our entire lives. How easy is it to turn on the TV instead of going for a walk? Or eat the rest of that Christmas pudding, and tell yourself you’ll work it off ‘tomorrow?’ 

Let’s face it. No one likes to be told what to do. And frankly, we all think we’re doing ‘the best we can.’ But without realizing it, this is a limiting belief in and of itself. The more we say it, the more entrenched it becomes. In doing so, we are reinforcing negative behaviors and thought patterns, which only makes them even more impossible to retract. 

Biologically, we are programmed to take the path of least resistance.

Remember the classic lesson about our ‘fight or flight’ response? For most of us, the option is always flight. You could go for a walk around the block, and of course, you know all the amazing benefits it will provide your mind and body. But it might cause you a little physical stress, and the easy option is to sit on the couch and order in, which is the option most people will take. 

For all the power of positivity and information that is available to us, every time we make a choice, be it positive or negative, we are reinforcing those behaviors. So every time you choose the couch, you are one step further away from choosing the walk. This is true of all facets of our lives, work, money, relationships, but let’s start with the things we can easily affect change in- our mental ‘blueprint.’

Meditative practice can improve self awareness and focus

Practicing better thinking can help to redesign our mental habits!

It’s Time to Redesign the Blueprint

In the same way that we have blueprints for buildings or ‘plans’ for our financials, we have also cultivated our own belief systems when it comes to our health and the things that are important to us. Just like building designs, however, they can be changed. Yes, it’s a lot of finicky work, and of course, it isn’t easy to make real, lasting change. After all, you’re trying to change years, and potentially decades of bad habits and thought patterns. 

BUT, If your health means more to you than your excuses, and if getting out of bed with a smile, or having the energy to keep up with your kids is more important than checking how many likes you have on Instagram, you can practice the skills it takes to affect that change. You have to. Nobody else can do it for you.

In the same way that working out helps us to build physical strength, we can flex and work our mental muscles of resilience, positive choice-making, and positive self-talk! By practicing these skills we reinforce beneficial behaviors and continue to make choices that are in our best interests. Eventually, these thoughts and actions become new, positive habits in our lives.

The Mind Follows the Body, the Body Follows the Mind

The word ‘health’ gets thrown around a lot, and for most people, they think it means hours in the gym to try and get that KK booty. But real health, the kind that actually improves our lives, begins with our internal dialogue, or self-talk. Before you can make any changes in your life you need to understand one thing- we talk to ourselves A LOT. More than 70% of the conversations you have in life are with that little voice upstairs. So first things first- you have to get that right.

To improve on your self-talk, practice by talking to others more positively! It’s a simple game, heck even smiling as you walk past someone in the street can be enough to lift your mood, and allow you to more fully engage in your choices. With simple physical gestures like this, you can improve your mental game. Being proud of yourself is incredibly rewarding- and in turn, you’ll continue this positive feedback loop! 

Second, remember that we are all human, and we are all here to learn. But to that effect we ask- when was the last time you did something new, for you? When was the last time you left your bubble, or ‘comfort zone’ as it is often called, and tried something different?

What are you missing out on, by not taking that chance?

Practicing your self awareness isn’t all yoga and meditation. If you want to improve your mental clarity, self-talk, and ultimately self-love, you have to push your own boundaries. You have to chase that feeling of achievement, and the satisfaction that comes from the journey. In doing so you help your mind and your body to practice and form new patterns and behaviors. It’s about making a choice- any choice- for you! 

Push your limits to increase your mental stamina

Practice pushing your boundaries, regardless of whether they’re physical or mental!

Don’t Forget to Breathe

Like all things in life, these changes won’t come quickly or easily. They are skills and lessons to be practiced– yes, that means more than once- and in doing so you will slowly build up a new skill set and tolerance to uncomfortable situations.

We did, however, promise that you could improve a wide range of things in your life in just 10 minutes per day, and it all begins with the breath. 

Sure, you’ve heard of meditation. You know it makes you focus on breathing, and the health benefits are shouted from rooftops the world over, but what many practitioners fail to explain is the how. 

We have been breathing since we escaped the womb. It’s the first thing we know how to do, and we don’t even control it. But meditation takes something that is unconscious and requires us to pay attention to it. To be conscious of it. Sounds pretty similar to what we’re trying to achieve in practicing and creating new habits, right? To become aware of our choices, and consciously make better ones, for ourselves?

Yes, focusing on the breath can help to quiet the mind. But the true power in a meditative practice is the flexing of these mental muscles. To bring your awareness and your focus back to an unconscious action, and then to take action. In as little as 10 minutes per day, meditating can help to build this resilience, reduce our blood pressure, improve positivity and build the skills it takes to make better choices for the rest of your life! 

That doesn’t mean you need to light incense and sit in horribly uncomfortable positions- you are not a monk. But if you can’t take 10 minutes- literally 0.007% of your day– to make time for yourself, to sit and just breath, how can you expect to change anything else? 

Like learning to walk, or ride a bike, learning to meditate takes practice!

Ready to Cultivate Better Thinking, and Practice Better Habits?

At TurnFit we can help you to get started on this journey and affect positive changes in your life- from the comfort of your own lounge room. With a range of easy to understand online courses and a team that will always go above and beyond to make sure you are comfortable, we can help you to kickstart your health and wellness goals, and maintain them for the rest of your life.

To get started, or for more information simply email info@turnfit.ca and we’ll work on building these skills, together. 

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