All Posts By

Turnfit Personal Trainers

Canadians are less likely to participate in light exercise post-pandemic

How Physical Activity Has Changed During COVID- and What You Can Do About It!

By | Corporate Wellness, fat loss, Mindset

Life in Vancouver has reclaimed a sense of normalcy. However, for many of us, that still means working from home, and a general reduction in physical activity. Recent research from the School of Kinesiology at UBC has confirmed that physical activity during COVID has drastically reduced since the introduction of social distancing measures, in one of the first data-driven study’s of it’s kind.

This reduction in physical activity can have huge impacts on our mental and physical health, and as we all adapt to a new world, it has never been more important to keep our bodies moving!

Research: Canadians Physical Activity During COVID

Enough time has now passed that the statistics have started to show the facts about physical activity during COVID. Using data collected from the ParticipACTION app, the UBC study analysed a 10 week period of physical activity, from 4 weeks before the pandemic declaration to 6 weeks after. 

During this time, weekly activity was monitored through wearable fitness trackers to record the varying levels of physical activity during COVID, as well as their changes over time. Data from more than 2200 Canadians was taken into account when comparing the rates of moderate-to-vigorous physical activity against light physical activity. 

The primary findings of the study include:

  1. At the introduction of social distancing, all levels of physical activity were reduced, between 9% to 12.6%.
  2. At the end of the 6 weeks, however, those that already participated in regular, moderate to vigorous physical activity pre-pandemic were the quickest to return to it.
  3. This trend was ONLY reversed for those used to higher levels of activity. After 6 weeks, those who were in the ‘light’ physical activity level had not returned to pre-pandemic levels of activity, and if anything have become more sedentary.

“Light physical activity—which might include walking from transit to the office, for example—remained depressed after six weeks,”

– Katie Di Sebastiano, Lead author, UBC. Source.

physical activity during COVID is declining in CanadaWhy Is This Data Important?

It probably comes as no surprise that without our usual modes of activity, light levels of exercise have been reduced. There has also been a number of health issues stemming from the pandemic, including immune system dysfunction and declining mental health. 

Now, as we head towards winter, and a time of year where we typically see a spike in respiratory illness, it has never been more important to focus on our physical and mental health, and exercise in any form can have resounding and positive effects on our wellbeing. 

“There’s been a demonstration of increased issues with anxiety and depression as a result of this pandemic, and physical activity is a first-line treatment for mild to moderate depression and anxiety in Canada. Physical activity should be one of our key recommendations for everyone in these times of physical distancing.”

-Di Sebastiano. Source.

Why is Physical Activity So Important to Our Wellbeing?

As the research has shown, people who already exercised as a habit returned to it quickly. For everyone else, this presents a BIG clue as to how to reclaim even light levels of physical activity during COVID- to make it a habit

With the risk of additional lockdowns never far away, creating these new healthier habits- even if it just means a walk around the block each day- can:

  • Improve our immune system, helping us to fight off other illnesses too
  • Give us a psychological break from work
  • Stimulate our minds and body’s with a new activity
  • Create new social bonds and friendships
  • Boost motivation and mental acuity 
  • Utilize and optimise our body’s energy systems, to stay in shape, and feel great!

How to Reclaim Physical Activity During COVID

Sure, we can all get outside and get moving, but the vast majority of people don’t take that option, even when it’s available. This can lead to significant negative impacts on our mental health, and without a real separation of space between work and home, can also restrict the amount of time we spend ‘at play.’

Instead, we’re encouraging both employers and employees alike to establish and participate in corporate wellness programs. Ordinarily, these programs can range from yoga and group fitness classes to healthy food options and smoking cessation. However, with the current restrictions with on-site programs, employers now have the opportunity to provide these programs to their staff at/from home.

At Turnfit, we’re enabling corporate wellness/fitness programs with a range of group and individual training, exercise programs and more. If location-based exercise isn’t an option for your team, we can also deliver customised, online personal training programs and support, as well as nutritional advice and consulting. 

With structured training programs, that promote inclusivity and fun, employers can facilitate the formation of better habits, and improved health, in their employees. This, in turn, leads to happier staff, better rates of retention, and a more positive workforce.

We’ll dive into the full range of benefits of corporate wellness in the next article. In the meantime, if you are an employer looking to implement such a program, an employee looking to introduce it into your workplace, or simply need more information- 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. 

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

Supplement Series #2: Pre and Post Workout Supplements

By | hydration, Nutrition, resistance training, Supplements

Protein powder may be the staple of the supplementing world, but when it comes to maximising your workouts there are plenty of pre and post-workout supplements available. Some will boost your energy, others will help you focus, and most aim to help your body rest and repair more efficiently. Understanding their role in the body and how to use them to optimise your training can make all the difference in reaching your health and wellness goals. 

What’s the Point of Supplementing?

Everyone wants to get the most out of their workouts, but it is nutrition that often has the biggest impact on our training. Although they are not a complete food source, supplements are designed to supply our body’s with the ‘missing elements’ we do not already receive from our diet. 

In our first edition of the Supplement Series: Not All Supplements Are for Sports we covered some of the applications of nutritional supplementation and shared a wide range of products, including:

  • Anti-ageing supplements
  • Digestive aids
  • Cardiovascular and cognitive support supplements
  • A general-purpose sports supplement

In this second edition, we’re pointing the focus at Turnfit approved pre and post-workout supplements that can help you power through your workout and minimise recovery time.

What Is a Pre-Workout Supplement? 

As its name suggests, a pre-workout supplement is taken before your workout. Designed to increase your energy, focus, vascularity (nitric oxide) and power, pre-workout supplements can make the difference between hitting the gym or staying home.

When it comes to energy, caffeine is commonly included as a stimulant, and the vast majority of them will also include:

  • Branch chain amino acids (BCAA’s) to supply your muscles with building blocks
  • Beta-alanine to reduce lactic acid buildup and improve performance
  • B-vitamins
  • Creatine

Generally speaking, a lot of pre-workout products available will contain elements that assist with post-workout recovery, and vice-versa. Moreover, a pre-workout supplement regime will usually begin about 30 45 minutes before you hit the gym, giving the supplement plenty of time to make it through your system, and prepare your body for work. 

What Is a Post-Workout Supplement?

There are a number of post-workout supplements available, but for the most part, they aid in protein synthesis, muscle growth and recovery, and general rest and wellbeing. The type of post-workout supplement(s) may change depending on your exercise needs, physical exertion, and nutrition plan

Unlike pre-workouts, high-quality post-workout supplements will be made up of few, if not single, ingredients. Of course, they are not all created equally and it’s important to understand where your supplements are coming from, or if they’re legitimate. 

Types of post-workout supplements include:

  • Powdered protein- whey, casein or plant-based
  • BCAA’s such as Leucine and Glutamine
  • Creatine
  • Zinc and magnesium

The type and purpose of the supplement will dictate how often and when to use them. For example, you may use a quick-absorbing whey protein immediately after a workout, and a slower digesting recovery protein before you sleep to help your body recover.

Do I Need Pre and Post Workout Supplements?

Supplements, on their own, are not going to magically make you healthy or get in shape. Rather, they are there to aid your already healthy diet. That is, you need a strong foundation before you can really enhance your training with the right pre and post-workout supplements. 

At Turnfit, we can help you to more fully understand your nutrition and requirements, to make sure you’re maximising your exercise without the need for supplements. However, the human body is an incredibly adaptable machine, and once you’ve dialled in your nutrition and training, supplements can make all the difference between a performance plateau and continually improving your results. 

When it comes more specifically to pre and post-workout supplements, they can also be the difference between hitting the gym on your way home from work or hitting the couch. Post-workout supplementation can also be the catalyst for a good night’s rest, allowing your body to fully absorb and make use of the nutrients and vitamins that you have been feeding it. 

One of the main issues with pre and post-workout supplements, though, is in their quality. Whilst many of them feature the same or similar ingredients, this often falls under the guise of a ‘proprietary blend.’ With the specific quantities and ingredients hidden from the customer- you- it can be hard to determine if the products you’re using are actually doing what they claim to do. 

With decades of experience in the health and fitness industry, and as some of Vancouver’s top-rated personal trainers, we’ve recently made some pre and post-workout supplements available in our online store that have been approved by the Turnfit family.

Turnfit Approved Pre and Post Workout Supplements

Unlike a lot of pre-workouts available, we believe our body already stores all the energy needed to power through a workout- it just needs to be activated properly. So we do not recommend pre-workout supplements that are just stuffed with caffeine. In most cases, the energy ‘crash’ and other side effects just aren’t worth it.

ATP Labs E-nos Pre-Workout Supplement

One of the best pre-workouts we’ve found is ATP Labs E-nos. Although the name is a bit unusual, this pre-workout supplement has no caffeine. It does, however, have a good blend of BCAA’s- citruline and arginine- as well as beta-alanine to help your muscles cope with the increased load. 

The inclusion of glycerol helps with vascularity and moving blood to where it’s needed most in the body. This also works synergistically with the key ingredient- agmatine sulphate- which is synthesised in the body from the amino acid L-arginine. 

Some research has shown that agmatine is responsible for nitric oxide regulation, by moderating two out of three nitric oxide enzymes, otherwise known as iNos (inducible) and nNos (neuronal) nitric oxide production. Whereas it encourages endothelial enzyme production or eNOS, which:

Pre and post workout supplements can rapidly improve your muscle growth and retention“signals vasodilation in the lining of blood vessels for increased blood flow. Increased blood flow lowers blood pressure and increases the import of oxygen and nutrients and export of cellular waste products.”

Jori Enfield, BS Science (Biology).

Other research has shown that agmatine may play a role in our cognitive ability and neurological performance, as well as protecting the brain from stroke

Biosteel Beta-Alanine

If the E-nos pre-workout supplement isn’t your thing, you may consider just adding beta-alanine to your workout regime. This amino acid is found in most pre-workout products but is also available as a single ingredient powder, and is best taken 30-45 minutes before your workout. 

Unlike essential amino acids (which are the building blocks of proteins), other amino acids like beta-alanine cause chemical reactions in the body. When it comes to working out, beta-alanine is crucial to the body’s ability to synthesise carnosine- which slows and/or prevents the build-up of lactic acid during and after your workouts. Reducing lactic acid can improve your performance, but also reduce muscle soreness and fatigue.

At TurnFit, we recommend the Biosteel range of natural and non-GMO amino acids, such as Biosteel Beta-Alanine. Thanks to a recent partnership you can now access a 20% discount on these Biosteel products when you use the code “TurnFit” at checkout. 

Biosteel Fermented BCAA’s- Glutamine and Leucine

What we love the most about the Biosteel range of amino acids is that they are single-ingredient products. Both the Biosteel Glutamine and Biosteel Leucine are high-quality fermented amino acids, making them friendlier on the gut biome, as well as being:

  • Preservative-free 
  • Gluten-free 
  • Vegan
  • Non-GMO 
  • BIG servings- 150 servings per tub for the Biosteel Leucine and 45 servings per tub for the Glutamine. 

They are also both flavourless products, making them easy to add to your shakes or drink bottles. When it comes to using these supplements, glutamine is a great post-workout supplement. It helps to flood your muscles with nitrogen, which is used to replenish energy and repair muscle cells. At the same time, it can help us to metabolise protein and supports healthy immune function after intense activity. 

*** Thanks to a recent partnership with Biosteel, you can now access a 20% discount on these Biosteel products when you use the code “TurnFit” at checkout. ***

We occasionally get asked if Leucine is better as a pre or post-workout supplement. Whilst Leucine can be taken at any time of the day, our body metabolises it directly in the muscles, rather than in the liver. As such, it is particularly good at increasing protein levels and protein synthesis in the muscles that you’re training. However, research suggests that Leucine is best taken either during or post-workout. This is because it affects a nutrient-sensing molecule known as mTOR, which is literally responsible for:

“muscle protein synthesis while inhibiting muscle protein breakdown, causing muscle protein accumulation that drives muscle growth.”

-Brian Turner, Advanced Molecular Labs. 

Similarly, studies have shown that consuming Leucine post-workout can enhance post-exercise muscle protein synthesis by up to 33%. Due to the anabolic effects of Leucine within the muscles, it is not a great supplement to consume pre-workout. This is because of the way it activates the conversion of glucose to glycogen, whilst inhibiting the breakdown of glycogen to glucose. Metabolically, this is an energy-intensive task and may limit the energy your muscles have in the gym.

Biosteel Essential Amino Acid and Hydration Mixes

If powders and individual amino acids aren’t your things, you can also get a 20% discount on Biosteel BCAA hydration mixes. Depending on the product, these pre-made or powdered drinks give you the advantage of a full range of branch chain amino acids, electrolytes or both. 

We hope that the second edition of our Supplement Series has helped you to understand the benefits, and impact, that pre and post workout supplements can make to your diet and training regime.

If you want to maximise your workouts please visit our online store, and don’t forget to use the code “Turnfit” for 20% off Biosteel products! 


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. 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 community 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

Should I Hire a personal trainer?

10 Reasons to Hire a Personal Trainer

By | Personal Training Vancouver, resistance training

There are almost too many reasons to hire a personal trainer. Not only do they help you to identify, plan for, and reach your health and wellness targets, but they are literally qualified to do it! Regardless of whether you’re trying to lose weight, improve your fitness, or just stay active in a fun and friendly environment, we’ve put together the most important reasons to have a personal trainer on your side. 

1. Personal Trainers Keep You Accountable

It’s easy to make excuses when it comes to doing things for ourselves, even if we know they’re good for us. However, if you hire a personal trainer, you have an instant accountability partner. For the majority of us, letting ourselves down is something we can get away with, but letting someone else down is out of the question. 

The journey to a healthier you can only happen with real, measurable goals. A personal trainer is a perfect partner to help you not only recognize these goals but can also guide you to continue to re-set them. 

2. Personal Trainers Are Qualified

There’s a reason you don’t ask your doctor how to cook. They aren’t the right person for the job, nor are they qualified to teach you. A personal trainer, on the other hand, is exactly that. Whilst there are plenty of fake online personal trainers (many of which were just blessed with good genetics), hiring a real personal trainer ensures that you are receiving real, qualified information. 

Not only that, but recent research has confirmed that hiring a personal trainer is the fastest, and safest, way to achieve your health and wellness goals. The research has also confirmed that using a personal trainer can actually change your opinion of, and attitude towards, health and wellness. 

3. Personal Trainers Educate and Motivate

One of the biggest barriers to entry when stepping into a gym is not knowing what to do, or how to do it. When you hire a personal trainer, however, you are also employing all of their knowledge and expertise to help you understand why to do something, as well as how. They are literally trained to teach you how to exercise properly, and in a targeted way depending on your goals and circumstances. 

Put simply, if you don’t know which exercises are the most effective for the goals you have, you are unlikely to achieve them. But it isn’t just about which exercises to perform. Personal trainers are also qualified to teach you how to perform them properly. Not only does it reduce your risk of injury, but you are also better equipped to continue your health and fitness journey outside of the gym.

Woman performing a one-arm dumbbell row

Coach David teaching the proper form for a dumbbell row

4. Customizable Plans, for Individual Circumstances

No two people are the same, and therefore no two workout plans should be the same. Whilst you may ‘save’ money by using generic online programs, they are not designed specifically for your needs, or your capabilities. 

When you hire a personal trainer you are actually hiring a health and wellness coach. Your plans and programs are not solely about physical exertion. Rather, they encompass everything it means to be healthy, including nutrition, body alignment, and aspects of mental health which can lead to a happier and healthier you. 

5. Maximise Your Time in the Gym

When you hire a personal trainer, you are committing to your time inside the gym. With a real and specific goal in mind, you will no longer have to wander around wondering what to do, or half-heartedly completing a set in between texting your friends. 

By training more efficiently and effectively, you’ll maximise your time in the gym, and maximize your results. 

6. New Friends and New Skills 

Your personal trainer isn’t just an accountability buddy. They become both your friend and confidant. It’s important to take into account the facets of your life which may or may not assist you in your health and fitness journey.

For example, does stress at work lead you to comfort eating? Do you work regular hours? Are you getting enough rest? Whilst your personal trainer is there to help you with measurable results, in many cases, they can actually become a stand-in therapist and friend that you can rely on.

Add to that the fact that you’ll be learning new, lifelong skills, and hiring a personal trainer becomes a bit of a no-brainer!

7. Personal Trainers Work in With Your Schedule

We all live busy lives. But one of the best things about having your own personal trainer is flexibility! Personal trainers understand that you need to work, or look after the kids, and can establish the times that suit you best. 

At Turnfit, we also have a number of locations across Vancouver. With our qualified team on call and ready to work in with your schedule, it means you don’t have to sacrifice ‘me time’ to receive all of the benefits that a personal training session can provide.

woman running at sunrise

Morning, afternoon or evening- Turnfit Personal Trainers will work in with YOUR schedule

8. Develop Better Habits

We all slip into bad habits sometimes, but those behaviours can become reinforced without us being conscious of their effects. If you’re looking for even more reasons to hire a personal trainer, the opportunity to rethink and redesign your habits is one of the most important! 

This isn’t just about your habits in the gym. It’s about changing the way you act and perceive your own health, building consistency into your routine, and cultivating better thought patterns to decrease stress.

9. Personal Trainers Are Inexpensive!

Everyone is willing to spend money on a night out, but they hesitate to spend when it’s going to benefit their health. So we ask these questions:

  • What is a lifetime of feeling good worth to you? 
  • If you could learn the skills, develop the right habits, and build the intrinsic motivation to pursue a healthier version of yourself- why wouldn’t you take that opportunity? 
  • If you can take advantage of that opportunity, with the best personal trainers in Vancouver, for less than a night out, isn’t that worth at least considering it? 

Many people assume that when you hire a personal trainer, you’re literally paying for someone to walk (or yell) you through a workout. What you’re actually paying for is years of accumulated expertise in health, fitness, and personal wellness. All of these are important factors, but the ultimate motivation- or at least the first step- has to come from you.

10. Learn lifelong skills 

A personal trainer can help you to build and develop the skills you need to be successful in all walks of life. From setting and realising your goals to creating new and better habits and thought patterns, when you hire a personal trainer you’re getting more than just a fitness coach.

The best part? Your personal trainer is actually working hard to equip you with the knowledge and skills so that you can carry on without them! 

Should I Hire a Personal Trainer?

If you’re still unsure whether to hire a personal trainer, reach out and connect with us. At Turnfit personal trainers, we have decades of experience in personal training, rehabilitation, sport-specific training and more. 

We can also help you to get started with a no-obligation, free health and wellness assessment to see if personal training is the right fit for you. With a range of locations across Vancouver, we’re also able to work in with you, to make sure that you get the absolute best treatment at a time that suits you best.


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. 

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 performing a one-arm dumbbell row

Muscular Power or Strength? How to Train for Both!

By | Core, fat loss, resistance training

When you step into the gym, it’s time to work. Regardless of whether you’re trying to improve your physique, lose weight, or just open that damn jar, the way you train can affect your abilities both on and off the floor. However, the option doesn’t have to be between training to improve power OR strength. There are plenty of ways to effectively improve both, to make sure you can achieve your athletic goals.

Power or Strength Training- What’s the Difference?

There are a lot of crossovers between power and strength training. Both are forms of resistance training, however, the adaptations they create in the body, and the goals of that training are varied.

Strength training refers to your body’s ability to produce enough internal force to move an external object. When it comes to training in the gym, this ‘external object’ is usually some form of weight (dumbbell, barbel etc…). However, it can also be targeted with bodyweight exercises, where the resistance to overcome is your body against gravity.

The generation of this force is a result of your muscles, joints and connective tissues working in synergy. Over time, the repetition of these movements gives your muscles the chance to repair, adapt, and strengthen, thereby increasing the internal force you can generate. 

Training for power, on the other hand, still involves resistance but is almost exclusively about the speed of the movement.

When training for strength the rest in between sets tends to be longer, and the goal may be to beat your 1 rep max. Whereas training to increase power may use less resistance but aims to generate that force more explosively, in the shortest amount of time. 

In doing so we are able to train our muscles and tissues to consistently produce fast and efficient movements. As an example, a power training program may include short sprints, box jumps and plyometrics, designed to improve your takeoffs, jump height, and movement speeds.

Plyometrics help to build explosive muscle power

Plyometrics help to build explosive muscle power

So Should I Train for Strength or Power?

The ultimate answer is dependant on your circumstances. However, the choice doesn’t have to be whether to train for strength OR power. The best programs are designed to maximise both forms of training, as each one can enhance the other. 

Second, enhancing the body’s ability to move resistance, in any form, is beneficial. Not only does it improve your strength and help you to tone, but resistance training:

  • Increases bone density, and reduces that bone density loss as we age
  • Reduces the risk of injury by protecting joints
  • Can improve stamina and endurance
  • Improves mobility and balance
  • Can improve mental health issues and reduce stress
  • Drastically reduce body fat by improving your body’s metabolic processes.

How to Train for Increased Strength

Whilst there are many benefits to strength training, the primary goal is- you guessed it- to improve your strength. That is, your ability to generate an internal force, and overcome (or lift) resistance. 

In order to do this, we aim to keep the body in a ‘guessing’ state. We do this by regularly changing the movements and loads used. However, regardless of the lift, typically strength training programs will establish your 1 repetition max. This is the absolute most weight you can lift for 1 rep, depending on the exercise. 

Then, this figure is used to calculate your training loads, which is usually around 85% of your maximum. Generally, these resistance loads are used in slow, low repetition sets like a 5 x 5 or 5 sets of x 3 repetitions type programs. The key is to also lengthen the rest period between each set, to ensure your muscles are recovering and able to perform again.

By the end of your allotted program time, you should see improvements to your 1 RM max, and can, therefore, establish if your strength is increasing.

Biologically, training for strength actually causes micro-tears in our muscles- but don’t worry- this is a good thing! When our body recovers and makes use of the protein and other nutrients/supplements in our system, these tears reknit and repair stronger and healthier. This is how your body and muscles adapt to the resistance and, therefore leads to your strength and muscle mass increases. 

Some of the key points to take note of in a strength training program include:

  • Slow and controlled eccentric movements (the down phase)
  • Heavy resistance (85-90% of 1 RM max) but low repetitions
  • Longer rest periods between sets

How to Train for More Power

Training for power isn’t necessarily more complicated, but it does give you more options. Remember that training for power is more about overcoming resistance at speed, so choosing which body parts to train, and why, are dependant on your athletic goals. For example, a sprinter would focus on improving their ‘leg power’ whilst a shot-putter may focus more heavily on upper body power.

Training for power can also target a number of types of movement. For example, a power program may include:

  • Plyometrics e.g. box jumps, speed squats. Typically the resistance used is your own body weight or light resistance like medicine balls
  • Ballistic movements e.g. kettlebells, scissor jumps, jump squats. Ballistic exercises tend to be more explosive, and require a fuller range of motion. 
  • Dynamic movements e.g. bench press, barbell squats, clean and jerk. Dynamic movements use the most resistance in power training, but is less than the 85%> used in strength training. Generally, dynamic power lifts will use between 60-75% of your 1 RM max, so that you can perform the lifts quickly, but with control. 

When it comes to sets and repetitions in power training, they are similar to strength in that you will still use low reps (4-6), and around 5-6 sets. Remember the goal here is to generate that explosive power, so even though the resistance is less, the movements are performed more quickly. Over time your jumps will be higher, your joints will become more mobile, and your range of motion will increase. 

Training with ropes can help to build more explosive power

Whether you’re training for power OR strength- developing coordination and mobility is key for both!

Can I Train for Strength and Power?

The great news is that yes- you can! In fact, any balanced resistance training program will be a combination of both, with some endurance and HITT training to boot. Whilst you may lean more towards one or the other depending on your athletic goals, the two are complementary. Improving your strength will increase your power, and increasing your power will also aid in boosting your strength.

Rather than be caught out with the latest gym fad, the best way to achieve your goals is with a personal trainer. Not only has research confirmed this to be the case, but it is also the best way to ensure that you are performing your movements correctly and that your training programs actually align with your goals. 

At Turnfit, our dedicated team of trainers and wellness professionals aren’t just gym motivators. As some of Vancouver’s top personal trainers, we offer a full suite of health and lifestyle training and benefits.

Our studios are back open! 

If you’re ready to get back in the gym or to try it out for the first time, our Vancouver personal training studios have begun to reopen! Each member of the Turnfit family receives/has access to:

  • On-going health consultations
  • Nutrition Programs
  • Programs and training advice suited to your goals, and capabilities
  • Access to TurnFit’s community
  • Goal consulting

Thanks to the expertise of our team, we also offer and include: 

  • Fitness Competition Training
  • Injury and rehab training
  • Online personal training via the Turnfit app!
    -This means you don’t even need to be in Vancouver to take advantage of our at-home personal training packages.

For more information about strength and power programs, or to see how Turnfit can help you to meet your health and wellness goals- reach out and connect 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.

For more information, please visit Turnfit.ca, join our community 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

there are a lot of ways that exercise can make you smarter!

10 Ways Exercise Can Make You Smarter

By | brain power, fat loss, mental health, Mindset, resistance training

It’s no secret that exercising will improve the physical self. but did you know it also has vast impacts on the brain? In a system that is designed to be in constant, positive feedback, working out can help you to maintain focus, increase your brain cells, and literally make improve your intelligence. Ready to drop a few more squats?! Today we’re diving deeper into brain health, to bring you 10 ways that exercise can make you smarter.

1. Increased Heartrate = Increased Blood Supply

On a basic, physiological level, exercising increases your heart rate. This increase also means that there is an increase in the amount of blood (and therefore oxygen) that is pumped around the body. Not only does this stimulate our physical self, but it also helps to move nutrients and other vitals to the place that consumes them the most- the brain. By increasing the supply of oxygen to the brain, we are providing it with the energy it needs to undertake the complex tasks of our daily lives.

2. Exercise Can Stimulate a Bored, Tired Brain

Getting outdoors to exercise is key to keeping our brains interested, and stimulated. For many of us, going to work usually means being sedentary. Although we have challenging days, once you’ve settled into your job, it’s easy to switch to autopilot. In fact, that’s actually how our brains are designed. We become comfortable in routine, and will actively avoid anything that disrupts that routine.

Exercise, on the other hand, can put you into a variety of environments and situations. It also puts you in touch with other people- and studies have shown that it is that connection with other people that makes it easier to pursue. Whether it’s running around Stanley Park, a group fitness class, or rock climbing, keeping your brain stimulated through a wide variety of exercise and activity is key to keeping your mental acuity.

3. Exercise Increases Your Neural Capacity

Exercise is vital in protecting our brain health. By boosting the amount of oxygen our brain receives, we also enable the release of beneficial proteins (neurotrophins). These proteins protect our brain cells (neurons) and by keeping them healthy we are able to stimulate the production of new neurons, otherwise known as neurogenesis. In this way, exercise can make you smarter by literally increasing our brain capacity, and ability to learn/store new information. 

train smarter, not harder

Resistance training is one of the best ways to boost results, and boost your brainpower!

4. Exercise Improves Our Brains Ability to Process Information

Not only does regular exercise stimulate the production of new brain cells, but it can also improve the functioning of existing ones. This neural ‘plasticity’ is a measure of our brain’s ability to transfer information through the synaptic nerves and can have a direct impact in preventing neural diseases such as Alzheimer’s and dementia.

5. It’s All About Those Feel-Good Hormones

You’ve probably heard about dopamine and endorphins before, without actually knowing what they’re responsible for. But these ‘mood-boosting’ hormones are literally responsible for feelings of happiness, relaxation and stress relief. 

They are produced naturally in the brain and bind to our opioid receptors to regulate pain perception. However, when we exercise or perform any sustained physical activity we are able to stimulate the production of these neurochemicals. Studies have shown that these endorphins are effective in easing symptoms of depression and anxiety, and can help to detoxify the body. Seems like a no-brainer to us! 

6. Physical Activity Can Improve Your Memory

As we age we seem to lose the ability to create new memories. However, this is less due to ageing and more due to a lack of stimulation. Being more active during the day has a direct impact on our ability to ingest new information, process it, and retain it. It also helps to keep the brain active, lowering your risk of illnesses that can affect our brain power and memory such as diabetes. 

A study from the University of British Columbia found that regular aerobic exercise can boost the size of the hippocampus. Other studies have shown that people who regularly exercise can increase the volume of other areas of the brain (namely the prefrontal cortex and medial temporal cortex), which all contribute to our ability to create and store new memories and information. It stands to reason, then, that exercise can make you smarter simply by increasing the brain’s capacity to process information.

exercising can boost your memory, and help you to appreciate new experiences

Treat your body well, and your mind even better

7. Take a Load off and Unwind

Stress is one of the leading causes of inflammation and illness. With our busy and modern lives, it can be difficult to find some time for ourselves with the constant drive for productivity. But just like physical exercise, we can also take advantage of mental exercise to help our bodies unwind and become more adaptable. Using tools like meditation we are able to consciously take time for ourselves, reduce our stress and anxiety, and increase the brain’s capacity for learning.

8. Exercise Can Reprogram the Brain

When we experience anxiety, it is actually an overreaction from the brain, caused by our fight or flight response. Nowadays more than 20% of all diagnoses surrounding mental illness being pointed at anxiety, and research has shown that those suffering from anxiety are 48% more likely to develop brain-degenerative diseases. But with the prevalence of anxiety on the rise, it is becoming increasingly clear that the current solutions do not work effectively. 

Exercise, on the other hand, can literally be used to reprogram the brain, and stop it from ‘over-firing.’ This is largely due to the aforementioned benefits in increasing brain volume and capacity, as both factors contribute to our body’s ability to handle stress. By exercising and improving our mental acuity, our neurons have the ability to ‘mature.’ 

The non-technical explanation is that the maturation of these brain cells means they are more experienced and able to better respond to stressful situations. 

On a cellular level, exercise promotes the growth of neurons that release GABA neurotransmitters, which is often referred to as the ‘anti-anxiety’ molecule. The improved release of this neurotransmitter prevents overactive (or understimulated) brain cells from overfiring and helps your brain to identify the real threats, rather than perceived ones. This, in turn, reduces anxiety and can improve our mental focus and clarity.

9. Even Light Exercise Can Make You Smarter

If you are just beginning your exercise journey, or maybe re-starting one, the idea of hours of exercise each week can quickly become intimidating. But studies have shown that even light exercise (that which doesn’t meet the recommended guidelines) can still have a large impact on our brain health. Regular, light intensity exercise, amounting to 7500 steps daily or more, was shown to increase total brain volume amounting to equivalent to “approximately 1.4 to 2.2 years less brain ageing”

10. Get Ready to Feel the Flow

Obviously, regular exercise can improve our fitness, boost our immune system, and increase our energy levels. But this additional energy is good for more than just the exercise itself! By improving our focus and energy levels, exercise can have a direct impact on our ability to enter the ‘flow state.’ 

If you’ve never heard of the flow state before, flow is considered an optimal state of being. It occurs when we are confident in our abilities, and our mind and body are operating in harmony, allowing you to properly connect with your work. Exercise increases the release of the feel-good chemicals/endorphins, and in doing so can increase our intrinsic motivation, which serves to improve our focus and attention. 

By practicing and augmenting these abilities we are able to boost the brain’s ability to take in new information and create new connections with it, thereby improving our mental abilities.

“The mental state of flow also promotes intuition as we access vivid imagery and information beyond our normal conscious awareness.”

Beata Souders

Exercise, Smarter!

Are you ready to boost your mood, and your intelligence, in a fun and safe way? Not only does exercising itself increase your capacity for learning and retention, but there are smarter ways to exercise!

Research has recently confirmed that you will get the best results using a personal trainer, and our Turnfit personal training locations are re-opening in Vancouver! If in-person training isn’t your thing, we also offer a range of online and in-app personal training solutions so you can get the most from your workouts, in the comfort of your own home.

So exercise, smarter, with Turnfit!


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 community 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

The right supplement can make you feel great!

Supplement Series #1: Not All Supplements Are for Sports

By | Community Of Experts, Nutrition, Online Store, Supplements

The word ‘supplement’ gets thrown around a lot these days. You always hear it in health and fitness circles, but it can also describe products that help us look after our skin, improve our rest, or reduce signs of aging. In this first edition of the supplement series, we’re looking at vital micronutrients and other supplements that you can add to your diet or regime, to help to create a younger feeling, healthier-looking you.

Supplements 101: What Are They Used For?

Supplements are designed to – wait for it- supplement something that we are currently missing. From vitamins and minerals to sunshine and toothpaste, there are products and solutions to help keep your body in optimal shape, inside and out.

Normally, when people hear the term supplement they go straight to sports supplements. Most of us are aware that you can add protein to your diet when strength training, and many of us already use a daily multivitamin to supplement our body with micronutrients we aren’t getting from our diet.

However, the supplement industry reaches much further than that, and with a solution to almost anything you want to change or improve, finding the right products is really about your personal goals. Are you trying to:

  • lose weight? 
  • Increase muscle
  • Boost your immune system? 
  • Look younger? 
  • Improve focus?
  • Stay hydrated?
  • Have more energy? 
  • Recover quicker? 

These are just some of the options that supplementing can help with, whether it’s a skincare product or vitamin boosting superfood mix. 

It’s no secret that exercising can help us to feel good, but the right supplements can ensure that we are supplying ourselves with enough of the ‘good stuff’ to perform the tasks we require. By unlocking the full potential of a range of supplements, we can complement the energizing power of our exercise regimes, and bring positive change to our lives. 

Not All Supplements Are Created Equally

When a lot of people first go to a gym, they enter with the goal of losing X pounds. But in most cases when you dive into the details, it isn’t actually about losing weight. It’s about feeling better, having more energy, or being happier with the face that looks back at you in the mirror. Losing weight may seem like the solution, but it’s usually just the side effect! 

Whilst many products will claim to solve X, Y, and Z they can often have nasty side effects, or be full of unnecessary and unnatural ingredients. The best supplements are not only reputable and bio-available, but they’re also the ones that are best suited to your health and wellness goals. 

There are a number of supplements used and recommended by the Turnfit family to help us to feel healthier and have the energy and vitality we need to get you the most out of your training sessions. We have recently made these products available through our online store, and want to share some of them with you today.

Anti-Aging Supplement: Life Pak

Pharmanex Lifepak is an all-in-one anti-ageing supplementA real anti-aging supplement doesn’t actually reverse the signs of aging. Nothing can turn back the clock on that one. However, quality anti-aging products will provide your body with essential micronutrients and restorative elements that give it the tools needed to regenerate lost and aging cells.

On a molecular level, supplements like Life Pak are loaded with phytonutrients, vitamins, omega’s, antioxidants and adaptogens which help to fight free radicals – one of the primary causes of cell degradation and aging. 

Not only do these essential elements improve your immune system, but they also have vast reaching cognitive benefits. The addition of coenzyme Q10 (see below for more info) has been shown to have positive effects on neural plasticity, slowing the mental effects of aging, and reducing stress and anxiety to boot! 

Digestive Supplements: Pharmanex Digestive Formula

Research has shown that the gut now accounts for 70% of your entire immune system. Although this system has evolved with us over millions of years, up to 50% of the population still experiences some sort of internal discomfort as a result of their diet, intolerances or other mitigating factors. 

As such a number of ‘digestive aids’ are now available on supermarket shelves, but they aren’t all created equally. Rather, many products focus on increasing your fibre intake- which is not a bio-available substance, and whilst it may make using the bathroom a little easier, it doesn’t actively work to fix the problems in your gut. 

One digestive supplement that the Turnfit team has really gotten behind lately is the Pharmanex Digestive formula. This digestive aid contains a unique blend of natural extracts that can help to:

  • Reduce bloating and cramps
  • Process and digest foods, ensuring we are improving the amount of nutrient absorption from our diet
  • Process and eliminate waste by improving the liver-bile system

With naturally occurring enzymes (proteases) this digestive aid can help your body to breakdown proteins and peptides, converting them into usable forms and protecting our gut biome at the same time.

Cardio-Vascular and Cognitive Support: Co-Enzyme Q10 Nano

Although the name makes it sound like a science fiction character, coenzyme Q10 Nano (or CoQ10 for short) is a bioavailable enzyme that promotes good heart health. Otherwise known as Ubiquinone, this cognitive and cardiovascular supplement uses nanotechnology to make the enzyme 10 times more bio-available than it’s predecessors. 

Although some research has been inconclusive, ubiquinone has also been used to treat a wide range of conditions, including:

  • Heart failure
  • Blood pressure
  • Migraines and headaches 

The most promising studies, however, have shown that it is effective in reducing the risk of heart failure (by up to 31%), whilst also increasing our capacity for exercise. This is likely due to CoQ10’s role in facilitating the production of ATP, which is directly proportional to the amount of energy we can produce on-demand.

Sports Supplement: Overdrive

Finding a sports supplement that actually helps to boost your results, without being full of caffeine and other nasties can be tough. Although many will claim that ‘more energy’ is what you’re after, a real and effective sports supplement actually assists your body in its energy production, protein synthesis, recovery, and most importantly- rest. 

That’s why at Turnfit, we’re happy to recommend Pharmanex Overdrive as an all-in-one performance-enhancing sports supplement. Loaded with vitamins from natural extracts, Overdrive helps to support your immune system, convert food into energy, and supplement our body’s natural systems to get more from your workouts. The addition of sea salt adds micronutrients and, combined with the magnesium, helps the body to stay hydrated, and improve our recovery.


These are just some of the supplements now available in the TurnFit’s online store, and over the coming months we’ll be diving deeper into some of the key ingredients to help improve your understanding of supplements in general, and how you can use them effectively regardless of your health and wellness goals. 


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


women doing cardio workout with weights

Cardio or Weights- Which One Goes First?

By | fat loss, Nutrition, resistance training

Whilst there are many types of training, they generally fall into two categories: cardio or weights (resistance). However, there have always been misconceptions around which one to do first. Of course, the best results in the gym come through combining the two in a tailored and balanced program, but knowing where to start, and the reasons why can make all the difference to your results! 

Year 9 Gym Class Don’t Fail Me Now! 

For our bodies to generate any sort of movement, we require a molecule called adenosine triphosphate (ATP). Our body breaks this down, which releases usable energy to our muscles and tissues. This provides us with the short term, explosive energy that activities like lifting weights, jumping and running require.

Our ATP stores deplete quickly, as only a small amount of this energy can be stored. But with every movement of the body requiring ATP, we have developed the ability to synthesize more on-demand. We can improve our body’s ability to create more energy, more efficiently, by incorporating a range of training and exercise types into our regime.

Improving your health and fitness isn’t just about being able to go for longer, it’s about helping your body to create energy, naturally, which helps us power through our day.

Why Does This Matter? Is it Cardio or Weights First?

When your body requires energy, it uses our ATP stores. Although we can synthesise more, this is still a limited process, and with enough exercise, we can completely deplete our supply of ATP. 

When you choose to hit the stair climber before lifting weights, you are actually robbing your body of the energy it will need later. Not only will this put more strain on your joints, but it can also become dangerous if you don’t recognize the signs of fatigue. 

Verdict: cardio after weights training for the best results, and session in the gym!

Whilst there are different reasons for cardio or weights training, most wholistic programs will have a combination of both. Combining a range of resistance and weights exercises with high-intensity cardio will give you the most impactful results, and the biggest boost in energy overall, in the shortest amount of time. 

Weights Before Cardio Can Help You Burn Fat

Another good reason to lift weights before cardio is for the added fat boosting power. Did you know that increasing your muscle mass can actually help your body to burn more fat while resting?

“When we are resting, one pound of muscle will burn around three times as much energy compared to fat, just to maintain itself. A lot of those calories come from the body’s fat stores, and so it stands to reason that the more muscle you have, the more fat burning your body will do in a resting state!”
Dieting Without Strength Training is Pointless 

So we know that lifting weights can actually help your body to burn fat, purely on a metabolic level. But knowing what we now do about adenosine triphosphate (ATP), we can start to understand a bit more of the why. 

When we lift weights before doing cardio, our muscles are full of ATP and ready for movement. In performing the exercise, more ATP is sent to the muscles that need it most- your biceps for each curl, or your glutes to help push you up in a squat. 

This extra ATP is stored in the liver, and is replenished by- you guessed it- breaking down our fat stores. This is why we recommend doing most of your cardio after lifting weights. 

Weights Then Cardio It Is!

Not only do you get to build muscle mass with the most available energy, but by the time it comes to cardio sessions your body has already depleted a lot of these ATP stores. In order to supply you with enough energy to finish that run, it has to learn how to more quickly and efficiently break down fat cells.

The right training regime can help you to reduce fat stored in your body, and help it to more efficiently convert our fat stores into energy.

That’s why we recommend resistance training as part of any balanced workout routine.

But it doesn’t have to be scary. If you’re not sure how to get started the Turnfit family can help! We offer obligation free health assessments to get your journey started. Then, if you would like more information about any of our services, including individual and group personal training in Vancouver, online personal training, nutrition advice and more, get in touch with us.

We look forward to getting you moving!


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 community 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

Restricting your diet can actually cause you to store more fat

Dieting Without Strength Training is Pointless!

By | fat loss, Nutrition, online personal training

Summer is upon us, and with it comes a refreshed outlook on exercise, health and fitness. For many of us, this is the time of year that ‘diets’ become more prevalent, as we all try to shed a few pounds to enjoy the sunshine. However, one thing that most diet plans fail to mention is how pointless they are without some form of strength/resistance training. In order to change your body composition, you need to actually challenge your muscles. So today we’re diving into strength training for fat loss and looking at why strength training is imperative to any real, effective health plan.

The ‘Lose Weight Without a Gym’ Myth

We’ve all seen it. Fad diets, miracle pills, claims that you can lose weight with this ‘one simple trick.’ It’s easy to fall prey to these quick-fix solutions, but if they don’t end up reversing your hard work, chances are any ‘weight loss’ can actually be severe dehydration, whilst simultaneously slowing your bodies metabolic processes.

If you are trying to lose weight or change your body composition, you need to challenge your muscles.

Think about that for a second. You are trying to change your body composition. You are trying to reduce your total fat. The only way to make that happen is to stimulate the areas of your body where it is stored and to encourage your body to actually use those stores in order to burn them away. There is no quick fix that will change your body composition, nor is there any meaningful way to do it without actually exercising.

So do you need to allocate hours every day to push your body to exhaustion just to achieve a healthier you? Of course not! 

Physical exercise in any form is effective in improving our mental health and aerobic exercise is indeed crucial to our physical wellbeing. However, for fat loss, strength training (combined with balanced nutrition) is the fastest way to change your body composition, and lose fat. 

Without first understanding body fat itself, however, and how it is used within the body, it’s impossible to properly target through strength training and exercise.

How Does Your Body Burn Fat?

First and foremost, there is more than one type of fat in the body. Whilst some can cause health problems, other types of fat are actually essential to our normal metabolic processes. In fact, our bodies are already programmed to be fat-burning machines, however, the term ‘metabolism’ is often misunderstood.

Metabolism actually refers to all of the chemical reactions taking place in the body, 24/7, which converts what we eat into a useable form of energy. This energy is literally what keeps us alive, whether it’s the lungs transferring oxygen into the bloodstream, your kidneys filtering waste from your body or your stomach breaking food down into its base elements. In fact, while it may be popular to believe that the only way to burn fat is through strenuous exercise, we actually use most of this stored energy just to function.

However! 

Whilst the body’s ability to store and use fat as energy was once necessary for survival, our modern lifestyles often mean that we both consume and store too much of it. When this fat is unused, it becomes visceral fat, which the body stores around organs and arteries. Too much visceral fat leads to inflammation, and can cause:

  • Obesity
  • Type 2 diabetes
  • Heart disease
  • High blood pressure

Considering that none of us can maintain the diet and exercise regime of sumo wrestlers, we need to understand a few things about fat, and how/why it’s so hard to get rid of.

Stored, or visceral, fat is actually very easy for your body to maintain. It only requires around 2 calories per day, per pound of body fat, to keep it where it is. 

On the other hand, muscle is very metabolically active. When we are resting, one pound of muscle will burn around three times as much energy compared to fat, just to maintain itself. A lot of those calories come from the body’s fat stores, and so it stands to reason that the more muscle you have, the more fat burning your body will do in a resting state!

Strength Training for Fat loss

The goal of strength training for fat loss is to increase and preserve our muscle mass while shrinking the fat stored in our cells. Lifting weights actually protects your metabolism, as it:

  • Trains it to burn fat stores
  • Maintains or increases your resting metabolic rate (the number of calories your body uses just to function)
  • Increases blood flow, allowing your body to burn fat more efficiently
  • Increases muscle mass, thereby reducing visceral fat in the body, and creating a positive cascading effect. The more you lift weights for fat loss, the easier it is to lose that fat.

The most common mistake we see when trying to lose weight is by going on a restrictive ‘diet.’ When you restrict the number of calories you consume each day, your body will respond by losing either water, muscle tissue, or fat.  Water will remain about the same if hydration is the same, and we now know that muscle is much more valuable to have than to not have. But, it is also the first to go when our body needs the room to store fat for energy.

The worst part? In most cases, reducing your calories alone will actually lower your resting metabolic rate. By unintentionally putting your body into survival mode, you are telling it to store more fat for energy, and burning fewer calories when the body is resting.

This is no insignificant figure! In many cases reducing your calories alone can lower your resting metabolic rate by 20%. This means that you would be burning about 300 FEWER calories per day!

Strength training for fat loss doesn't have to be heavy!

The weights don’t have to be heavy to challenge your muscles!

The goal of strength training for fat loss is to preserve (or increase) our muscle mass while shrinking our fat cells. You cannot preserve that mass without doing some form of strength training. Put simply:

-Do you want to get stronger? You need to lift weights.

-If you want to change your body shape, you need to lift weights.

-Do you want to boost your body’s natural fat-burning power? You need to lift weights.

-If you want to lower your risk of heart disease, diabetes and obesity, you need to lift weights!

Starting to get the picture?

 

But I Don’t Know How Train for Strength, or Fat Loss

That’s where we come in. Strength and resistance training isn’t actually all about lifting weights. It’s about putting your muscles under pressure and forcing them to grow and repair. It’s about a real, lifelong health strategy that combines different types of training with balanced nutrition to make sure that your body is getting the sustenance it needs, without storing it all as fat.

Strength training is the most effective way to reduce body fat. Period. But you don’t need to do it alone! 

At Turnfit, our qualified trainers are here to make sure that you can achieve your health and wellness goals in a safe and effective way. With recent research now confirming that using a personal trainer is significantly more effective than training solo, there’s never been a better time to challenge your muscles, and begin strength training for fat loss.

So take advantage of the best personal trainers in Vancouver, as we begin to re-open our doors to in-person clients! Get in touch with us to organise a FREE health assessment, and take advantage of the support network that our community provides.

We look forward to working on your goals, together. 

Adding micronutrients to your water can improve your wellbeing

Upgrade Your Water So You Can h2GO!

By | fat loss, hydration, Nutrition

It’s the elixir of life. The fountain of youth. More than 60% of our body weight and quite frankly the most important thing we put into our bodies. Water isn’t just the key to hydration, performance, and better health. It is literally responsible for keeping us alive! However, the hydration paradox isn’t as simple as just drinking from the tap. And although the tap water in B.C. is high quality, there are plenty of things you can add to your water to make it taste better, and be better for you!

Hydrate or Die…drate, It’s That Simple

We all know that fresh water is crucial to our survival. The worst stages of dehydration can kill, but to get there you will also be put through fevers, exhaustion, incredible headaches, muscle and joint pains, digestion problems and many other issues.

That is because every cell, organ, tissue and fibre of our being requires water to operate efficiently. Not only does it allow vitamins and minerals to dissolve and be absorbed by the body, but water also:

  • Lubricates our joints
  • Allows our cells to reproduce and survive
  • Forms saliva, which not only helps us to eat but also aids in digestion
  • Regulates body temperature (through perspiration)
  • Delivers oxygen all over our body

You would think that something so important to our health and wellbeing would be priority number one! For most adults, however, even consuming the recommended 8 glasses per day is a challenge. 

Moreover, in order to keep our tap water safe in Vancover, chlorine is added to manage pathogens. Whilst this may be ‘safe’ to drink from a molecular standpoint, chlorine does not distinguish between good and bad bacteria, killing them both. 

Then, a lot of the naturally occurring minerals which we, as humans, used to receive when drinking water from streams and creeks are removed simply through the purification process. Sadly, the end product, although considered ‘safe’ is no longer as hydrating, or useful, to our health and wellbeing. 

** Note: We are not suggesting that you go and drink from the local river, as this will most likely lead to even worse consequences. However, there are a number of things you can add to your water to boost your hydration, and improve your wellbeing!Water serves a number of essential functions to keep us all going

5 Ways to Make Your Water Better for You!


1. Water for Digestion

There are a number of natural additives that can help your body with digestion. Adding a slice of lemon or lime can help you to achieve your daily vitamin C requirements. Adding mint can improve your waters taste, whilst also stimulating digestive enzymes in our saliva that help to break down food. Ginger can help to reduce gas, bloating and cramps. Apple cider vinegar can increase our body’s production of hydrochloric acid, which breaks proteins down into amino acids, and helps to absorb the most nutrients from our diet.

2. Water for Performance

If apple cider vinegar isn’t your thing, there are plenty of branch chain amino acid (BCAA) additives that will optimise your bodies:

  • Hydration
  • Nutrient absorption
  • Nutrient delivery (to muscles, joints, tissues, etc…)

When it comes to exercise or any physical activity, being able to better provide your body with the nutrients it needs can boost your performance, energy, stamina, recovery, and focus. Hit this link to see which one we recommend, or for more information about BCAA’s please get in touch with our dedicated team- we’ll be happy to make other recommendations depending on your needs.

man reaching for water bottle after exercise

 

3. Eat Your Way to Hydration with Gel Water

This may come as a surprise to some, but scientists have recently confirmed that water has a fourth state- liquid, solid, gas, and now gel

“Gel water, also called structured, ordered, liquid crystalline, or living water is a newly identified phase of water that’s not quite liquid, vapour, or ice.”

-Gina Bria, Founder, Hydration Foundation

Although conventional wisdom would have you drinking 8 glasses of water per day, there are plenty of dessert dwelling tribes that have survived for thousands of years on much less. Their diet largely consisted of foods that contained gel water, like chia seeds and cacti. You know the silky layer that forms around chia seeds when you soak them? Or the slightly slimy substance that comes from cacti or other succulents? That’s gel water. 

Although this is only a new field of research, gel water is now believed to be the primary form of water in the human body. 

“The water in our synovial fluid, joint fluid, and, importantly, our cells, is gel water. Think of your cells as tiny ziplock bags full of jello-like gel water, which keep our cells and tissues in the proper shape and buoyancy.”

Dr. Gerald Pollack, bioengineer and author of The Fourth Phase of Water: Beyond Solid, Liquid, and Vapor

Foods containing electrolytes, like coconut, citrus fruits, avocados and vegetables release an electrical charge in the body. Unlike ordinary tap water, gel water has a unique electrical charge that allows our bodies to operate more efficiently, and better absorb vitamins and minerals. In turn, when foods/drinks that are high in electrolytes begin to dissolve, the unique conductivity of gel water kick-starts a process of hydrogen bonding, which causes the body to create more gel water, and can, therefore, lead to better hydration.

4. Remineralise Your Water

Although our modern city water is lacking in minerals, there are plenty of ways to remineralize your water. Some water filters/dispensers will actually do it for you. But if that isn’t your taste, there are a number of natural things you can add to your drink bottle to get the micronutrients and hydration your body so desperately needs:

5. Don’t Limit Your Imagination

For most of us, ‘water’ comes out of the tap and is our only way to get it. However, we actually obtain between 10-20% of our daily water intake from food. This is because water is a byproduct of the metabolic process, which can then be reabsorbed by the body. It also means that certain foods can impact and enhance our body’s ability to absorb- and create- H2O. 

One food, in particular, is making a comeback and that is bone broth. Although we tend to use the quick and easy ‘stock’ solution found on supermarket shelves, bone broth was once a staple of our diets and a throwback to the thrifty nature of our ancestors. Put simply, bone broth is just the homemade version of chicken or beef stock. It is full of collagen, which coincidentally is full of gel water. 

Bone broth is a great source of gel water

Bone broth is a great source of gel water and glycine

It is a cheap, simple and low-calorie way to add nutrients to your diet, and the glycine content (a BCAA) can also help your body to detoxify. The best part? Not only do the vitamins and minerals help you to hydrate, but the main ingredient of bone broth is- you guessed it- water!

When it comes to hydrating, water is obviously the key element. However, that shouldn’t limit your imagination! There are plenty of ways to enhance your water intake (many of them are foods!) to not only make it taste better but to also make it better for you.

Of course, if you need any help or advice in optimising your nutrition, hydration, or exercise regime the Turnfit family is here to help! 

How Can I Join The Turnfit Family?

Click here to learn more about our online training packages, and choose the one which best suits your needs. We will send you an invite to download the Turnfit app and set up a time to complete your FREE video assessment call.

Then, make sure you join our community on Facebook for up to date information, access to the team, and a whole host of other free resources, training programs, boot camps and more!

Don’t forget- you can help your friends and family to stay healthy, and earn up to one-month FREE membership when you refer 4 friends– the best part is they can start with ANY package!

For more information about our programs or packages, or about any of our resources please don’t hesitate to reach out and connect:

Call: 778-887-0660

Email: info@turnfit.ca

Website: https://turnfit.ca/

Facebook: https://www.facebook.com/TurnFitPersonalTrainers/

We’re always available to help you improve your health and fitness goals!


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.

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 community 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 loses belly fat with cardio workout

Running, Interval or HIIT? Which Is Better for Fat Loss?

By | fat loss, HIIT Workout, Nutrition

The world has slowed down recently and created the perfect opportunity for many to form new, healthy habits. One question we always get, however, is which form of exercise is the most effective for fat loss. With (the current) limited access to gyms, and our tendency to jump on the latest trends, we wanted to break down the different types of cardio you can do from home, and which one is the best to burn away those calories- fast!

Steady State (Long Distance) Running

There is no denying that distance runners have developed some incredible adaptations and often have very little body fat. Our ability to travel long distances on foot, and quickly, was once necessary and desirable. However, distance runners/endurance trainers also tend to have very little muscle mass, and for most people, the increase in injuries often outweighs the benefits that you hope to attain.

Research has shown that running for more than 30 minutes 3 times or more per week actually has little impact on cardiovascular improvement. But does it help with fat loss? Over time, long-distance running will see you burn energy, which in turn can burn fat. However, this is typically only when your diet is calorie deficient, and in order to provide our bodies with enough energy to run long distances, we tend to consume more. As a result, our food intake ends up balancing the energy we burn, and can actually result in losing muscle mass as opposed to fat loss. 

Interval Training

Interval training is a shorter, sharper form of cardiovascular training. Generally, it refers to sprint training and alternates between bursts of energy followed by a period of active rest or recovery. For example, your interval training circuit may look like this:

  1. Sprint 50 metres (burst)
  2. 200-metre jog (active rest)
  3. 100-metre walk
  4. 50-metre sprint
  5. 4 minutes rest
  6. Repeat 4 circuits

The main benefits of interval training for fat loss come in the ability to engage both our aerobic (cardiovascular) and anaerobic (muscular) fitness. Our aerobic fitness uses oxygen to convert carbohydrates into energy and allows us to walk or run long distances. This is what most people refer to as ‘fitness.’

By targeting/increasing our cardiovascular endurance (VO2 max) we are able to increase the body’s ability to manage these periods of rest/ active rest, and can, therefore, increase their intensity over time.

On the other hand, the short sharp bursts of power used in sprinting or jumping take our body closer to the anaerobic training zone. This is more effective for fat loss as it uses stored energy (from carbohydrates, and then fat) to produce high energy movements. By combining the two, you are able to attain the fat loss benefits of exercise in a shorter time period. 

High-Intensity Interval Training (HIIT)

Similar to interval training, HIIT training combines short periods of high-intensity activity with active rest. The main differences are the intensity, the rest, and the types of exercise. Where interval training may give you 4 minutes rest between circuits, and be dominated by sprints or high-intensity cardio, HIIT training may use weights or other resistance, cut the rest time down to 30 seconds, or the rest itself may be continuous movement, rather than complete rest.

Where steady-state running is designed to increase our endurance and lung capacity, physiologically, HIIT training is designed to keep your heart rate at or above 80% (generally for 20-30 minutes). 

By raising the intensity during HITT training, you can obtain more of the physical benefits (such as fat loss) in a shorter period of time. It also leads to improved performance in all workouts- regardless of the type. This is largely due to the activation of the aerobic and anaerobic systems. 

When we look more specifically at HITT training for fat loss, high-intensity interval training:

  • Can increase the ‘afterburn.’ This is putting your body into a state which burns more calories after your workout. In order for your body to return to its normal state, it will burn more energy in recovery after a HITT workout than it will after a lower intensity workout.

    Known as post-exercise oxygen consumption, this stabilising feature of the body can burn between 6-15% of your total energy consumption from exercise! It also means that the harder you train during your workout, the more calories you’ll burn in recovery. If this is combined with a calorie deficient diet it can be an effective way to lose fat.
  • In young women, HIIT training has been “associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance in young women.”

    Not only is this form of exercise more effective at reducing total body fat, but it also improves insulin sensitivity. This helps your body to convert glucose into energy to be used during exercise and throughout the day, instead of converting these sugars into fat to be stored in the body.

Fat loss Isn’t Just About Cardio

There’s no denying that HITT training is the most effective for fat loss. Whilst it can be hard to measure some of the outcomes, the efficiency of training at a higher intensity for a shorter amount of time will, at the least, give you the results you’re after in a shorter amount of time. Combining a HITT workout routine with resistance (weights) training and a balanced nutrition plan have also been shown to be the most effective way to lose fat, whilst maintaining muscle and improving your fitness.

Of course, there are drawbacks to training at such high intensities. In our quest for tighter tummies, we have a tendency to overtrain, which can lead to injuries and exhaustion. Moreover, if you are combining this type of training with the wrong nutrition plan, it could also lead to your body entering ‘starvation mode’ and storing more fat, as opposed to burning it. 

Therefore, the best way to obtain all of the fat-burning benefits of HITT training is to incorporate it into a personalized, and focused health and wellness plan. This way you ensure that you do not jump in too quickly, can maintain high levels of intensity and physical activity safely, and do it in a way that is designed to suit you! 

The Turnfit app makes it easy to track your online personal training program

Tracking your workouts, and understanding how to perform each exercise is crucial to your success

At Turnfit, we have decades of collective experience in training and nutrition plans, to make sure that you can maximize your results in the safest way possible. Research has also confirmed that using a personal trainer is the most effective way to reach your health and wellness goals, and it doesn’t even have to be in person!

With the Turnfit app, you not only have a personal trainer in your pocket, but you also have access to our wide range of programs and packages to suit your needs. With personalised training sessions, one-on-one video coaching calls, fitness trackers, nutrition plans and a huge amount of free content, improving your fitness while losing fat has never been easier!

To help kick start summer, we’re also offering your first month of training, and a video assessment (normally valued at $150) absolutely free, with no obligations. After that, if you would like to make a long term commitment to your health we can help you to find a package that suits your needs, or customise them as needed.

For those who are more serious about their training, or want to maximise their fat loss in a safe and healthy way, we also have an elite training package. This is for clients who require more focused and personalized training regiments. With regular video coaching calls and completely customised training and nutrition plans, the elite package also includes health and wellness coaching, covering mindfulness and meditation, goal setting and more. 

How Can I Join The Turnfit Family?

If you’re ready to lose fat, boost your energy levels and improve your fitness, you’re only one step away!

Click here to learn more about our packages, and choose the one which best suits your needs. We will send you an invite to download the Turnfit app and set up a time to complete your FREE video assessment call.

Then, make sure you join our community on Facebook for up to date information, access to the team, and a whole host of other free resources, training programs, boot camps and more!

Don’t forget- you can help your friends and family to stay healthy, and earn up to one-month FREE membership when you refer 4 friends– the best part is they can start with ANY package!

For more information about our programs or packages, or about any of our resources please don’t hesitate to reach out and connect:

Call: 778-887-0660

Email: info@turnfit.ca

Website: https://turnfit.ca/

Facebook: https://www.facebook.com/TurnFitPersonalTrainers/

We’re always available to help you improve your health and fitness goals!


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 community 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

TuneIn To TurnFit

>>> Complementary 14 Day HIIT Classes <<<

778-887-0660
Copyright © 2020 Turnfit Personal Training LTD. All rights reserved.

Contact | Privacy | Refunds

Mailing address: 101-2365 W. 3rd Ave V6K 1L6

INFOFIT is our preferred Personal Training School.

Website by Vancouver Websites

We're Open!

In Person & Online Training is Back

 

Take our Contest >
With over $2000 in prizes!

close-link