Self-Help Resources

Have questions? Get answers from the Turnfit training team. Content is updated weekly.

14 Day At Home Workout Challenge | HIIT Fat Blasting Workouts

Start By Clicking Here To Subscribe To This Complementary Program 

 

In these high-intensity cardio bodyweight workouts from TurnFit Personal Trainers, you’ll spike your heart rate, improving your cardiovascular system, burn fat and build tight, toned muscles.

Note:For ALL workouts make sure always warm up with a dynamic warm up routine to prevent injuries and to make sure you are 100 % prepped for the best workout experience. Always listen to your body.  Take a rest day either every second day or at least twice a week.

Example Workout Monday, Rest Tuesday, Workout Wednesday and Thursday, Rest Friday, Workout Saturday, Rest Sunday

 

Day 1  18 Minute HIIT Workout | Full body | No Equipment

Day 2 – 20 Minute at home HIIT | Full body | No Equipment

Day 3 – 8 Minute HIIT Workout | Full Body | With Your Pet | Fat Burner / Bond With Your Pet

Day 4 – 4 Minute Tabata Workout | Full Body | No Equipment | Fat Burner |

Based on your fitness level you can repeat this workout upto 8 times. Level 1 = Once, Level 2 = 2x back to back, Level 3 = 4x back to back, Level 4 = 6x back to back, Level 5 = 8x back to back

 

Day 5 – 11- 33 Minute HIIT Workout | Full Body | No Equipment | Fat Burner 

Based on your fitness level you can repeat this workout upto 3 times.

Level 1 = Once Level 2 /3 = 2x back to back Level 4/5 = 3x back to back

Day 6 – 10- 40 Minute HIIT Workout | Full Body | No Equipment | Fat Burner

Based on your fitness level you can repeat this workout upto 5 times.

Level 1 = Two Rounds 2 /3 = 3 Rounds back to back Level 4/5 = 4-5 Rounds back to back

Day 7 – 8- 20 Minute HIIT Workout | Full Body | No Equipment | Fat Burner 

Based on your fitness level you can repeat this workout upto 5 times.

Level 1 = Two Rounds 2 /3 = 3 Rounds back to back Level 4/5 = 4-5 Rounds back to back

Day 8 -5- 25 Minute HIIT Workout | Full Body | No Equipment | Fat Burner

Based on your fitness level you can repeat this workout upto 5 times.

Level 1 = Two Rounds 2 /3 = 3 Rounds back to back Level 4/5 = 4-5 Rounds back to back

Day 9 -30 Minute HIIT Workout | Upper Body | No Equipment | Fat Burner

 

To Get Your Next Level Of Workout Classes Click Here

 

How Can I Join The Turnfit Family?

If you’re ready to improve your habits and your health, you’re only one step away.

Start by selecting your package of training above or Click Here To Read more and select your package.  Then choose the package that best suits your needs. We will send you an invite to download the Turnfit app and set up a time to do 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 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

Fall Asleep Fast! 5 Ways to Unwind

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

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

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 🙂 

How to do Supine Diaphragmatic Breathing Legs Elevated

How to perform Supine Diaphragmatic Breathing Legs Elevated with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise strengthens your diaphragm which in turn helps you breathe more efficiently with less effort. It slows down your rate of breathing which in turn is calming.

Steps
1. Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a Swiss ball under your legs.
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Draw air into your lower abdomen. As you allow it to fill, you will feel your stomach rise. The hand on your chest should not move.
4. Release the air, trying to maintain your abdomen as it was after inhale rather than letting it drop.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do Supine Diaphragmatic Alternating Foot Lifts

How to perform Supine Diaphragmatic Alternating Foot Lifts with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise adds a bit of complexity to supine diaphragmatic breathing. By adding in leg lifts, we engage the core, thereby strengthening our diaphragm and our abdominal muscles.

Steps
1. Lie on your back on a flat surface, with your knees bent and your head supported. You can use a Swiss ball under your legs.
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
4. Tighten your stomach muscles, letting them fall inward as you exhale.
5. Slowly lift one leg hold for 2 seconds and alternate with each breathe while performing the breathing.

NOTE: Keep your back flat on the ground. There will be a tendency to arch the back as you lift a leg. Let your abdominal do the work, rather than your back.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do Supine Diaphragmatic Breathing Feet Unsupported

How to perform Supine Diaphragmatic Breathing Feet Unsupported with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise adds a bit of complexity to supine diaphragmatic breathing. By keeping our legs in the air, we engage the core, thereby strengthening our diaphragm and our abdominal muscles.

Steps
1. Lie on your back on a flat surface with your knees bent and your head supported.
2. Lift your bent legs until your knees are in line with your hips.
3. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
4. Tighten your stomach muscles, letting them fall inward as you exhale.
5. Slowly lift one leg hold for 2 seconds and alternate with each breathe while performing the breathing.

NOTE: Keep your back flat on the ground. There will be a tendency to arch the back as you lift your legs. Let your abdominal do the work, rather than your back.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do Supine Diaphragmatic Breathing

How to perform Supine Diaphragmatic Breathing with TurnFit Personal Trainers and guest Kennedy Hindley

The goal is to draw air into our abdomen in a 360 degree fashion. Make sure your stomach expands not your chest. This is a great way to relax and reduce your stress, which has numerous benefits including lower blood pressure, heart rate among others.

Steps
1. Lie on your back on a flat surface or in bed, with your knees bent and your head supported.
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Let your arms rest beside your palms up.
4. As you breathe in your stomach will expand. When you breathe out, let your stomach maintain the position even as air flows out.
5. Inhale again.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do a Seated Diaphragmatic Breathing

How to perform Seated Diaphragmatic Breathing with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise is a form of controlled breathing aimed at getting a 360 degree filling of our lower abdominal wall. It will strength your diagphram. This in turn will result in less effort to breathe while increasing oxygen intake. It is also an amazing way to find a sense of calm and can help lower your heart rate and blood pressure.

Steps
1. Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
4. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

Supine Diaphragmatic Band On Feet

How to Perform supine diaphramatic band on feet with TurnFit Personal Trainers and Guest Kennedy Hindley

How to perform supine diaphramatic feet unsuported with TurnFit Personal Trainers and guest Kennedy Hindley

Lie on your back on a flat surface with your knees bent and your head supported. You can use a swiss ball under your legs. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible. Tighten your stomach muscles, letting them fall inward as you exhale. Perform with band around feet once you’ve established proper breathing control with this movement.

————————————————————————————– LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU Subscribe so that you don’t miss any of our tutorials! ————————————————————————————– Train anywhere, any time.
Try our app, first month FREE: https://turnfit.ca/online-training/ ————————————————————————————– Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPersonalTrainers/ WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca PHONE: 778.887.0660

Supplement Series #1: Not All Supplements Are for Sports

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


Cardio or Weights- Which One Goes First?

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

Dieting Without Strength Training is Pointless!

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. 

Upgrade Your Water So You Can h2GO!

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

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

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

Research Confirmed: Using Personal Trainer is Most Effective

We live in a world where we are constantly bombarded with fad diets, pills, quick fixes and new trends. Not only are these poorly researched and overhyped, the vast majority never manage to consider that we are all different. Every one of us has unique needs, goals and understandings of our health and fitness. This means that to even have the hope of achieving these goals we’re going to need real, individual help. Now, research has confirmed that using a real, qualified personal trainer is the fastest and most effective way to get there!

The Difference Is Personal

Your attention- and by default your time, energy and money- is the biggest commodity available today. With it, you can be persuaded into just about anything, and the ‘phones’ that we are all addicted to are designed to do exactly that. For the sake of this article, however, we’ll focus on our specialty- health and wellness. 

When it comes to our health, it can be hard to see the benefits of spending your time and money to improve it, as these things are difficult to measure (at least int he short term). Neurochemically, it is much easier for us to go for the activity which releases high amounts of dopamine, such as video gaming or Facebook scrolling than it is to be outside and go for a run. 

If/when you finally get so bored of those activities that you actually make the move to do something, the first port of call for most people is the “free” stuff. YouTube videos, Instagram trainers, whatever the first result on google for “free workout program” happens to be.

The issue with this is two-fold:

woman working out with resistance band1. In 99% of the cases, you’re either receiving advice from someone who is completely unqualified, or it’s a one-size-fits-all solution. For some people, that isn’t a problem. They’re happy to ‘dip a toe’ into the workout world, and see if it’s for them. However, using unqualified advice can cause you to develop poor habits, increase your rate of injury, and slow your rates of recovery. Doctor’s train for years to be able to prescribe you medicine, and so do personal trainers! It just happens our medicine comes as a lifestyle change, not a quick fix.

In addition, the concept of ‘dipping a toe’ is usually the exact same mental behaviour that will see you give up after a few days. Setting up new habits and fitness regimes is not an easy task, and it’s made even by trying to do it alone. Most people don’t even make it two weeks, which we see with every new year’s resolution. It’s the same as the ‘Monday effect,’ where motivations are high at the start of the week and taper off by Wednesday.

2. With this minimalised and individual training mindset, most people are never going to see a result. Optimising your health and fitness is as much a mental game as it is physical, and it is not a short term thing. There are a plethora of amazing free resources available if you know where to look, but staying motivated, and accountable is HARD WORK.

The key to making real, lasting changes in your life, particularly where your health and fitness is involved, is in the ‘little’ wins. Small improvements each week not only lead to drastic physical changes, but they can also help to improve your mindset, motivation, outlook, energy, and attitude towards your health and wellness. 

Unless you’re incredibly disciplined, the only way to continue to see these ‘wins’ is in constantly redesigning your health and fitness regime to suit your personal needs and circumstances- something that the ‘free’ stuff doesn’t account for. 

Science Confirms Personal Trainers Are the Key to Results

Before we get too far, we want to temper this research a bit. First, it’s important to understand that this research is based on real, qualified personal trainers and training.  Second, in understanding the results, we’ll also look at why personal trainers are more effective, compared to training by yourself. Contrary to popular belief- it is NOT just because you have a workout buddy. So without further ado, let’s look at some of the numbers:

1. Mclaran et al (2003) showed that using a personal trainer can actually change your opinion of, and attitude towards, health and wellness. This is big, as it shows that personal training isn’t just about the fitness, it also incorporates and improves mental states of wellbeing and physical activity. Based on a 10-week study, the research took into account the participant’s current levels of fitness and categorized them accordingly.

At the end of the 10-week personal training program, a huge 60% had moved up at least one category stage, and an additional 13% two stages. It is interesting to note that these participants (73%) initially started in the second group (contemplation) before progressing higher.

“For the days that they met together, the client and trainer had targeted discussions on problem-solving techniques such as determining the Benefits of Physical Activity, Barriers/Obstacles, Support System Recruitment, Goal Setting and Relapse Prevention in addition to providing specific suggestions for the other exercise days during the week.”

This study concluded that:

  • One-on-one personal training is an effective method for changing attitudes towards physical activity, and thereby increases the amount of physical activity undertaken.
  • Without tailored workout regimes and accountability, the exercise outcomes/progressions were limited.
  • Those who have considered a health/fitness regime but may not have taken the steps to action it stand to get some of the most positive results.

2. A more recent study looked at personal training over self-directed training, whereby researchers used the lean body mass of participants as a measure to determine whether using a qualified personal trainer was advantageous. With significantly higher improvements in the strength and other variables, the study concluded that:

“for the first time in a fitness club setting, members whose training is directed by well qualified personal trainers administering evidence-based training regimens achieve significantly greater improvements in LBM and other dimensions of fitness than members who direct their own training.”

3. Whilst not everyone is training for strength, personal trainers have proven to be effective in this arena as well. Maloof et al and Mazetti et al (2000) showed in two separate studies that having a personal trainer led to ‘significant improvements in strength gains’ in a group setting when compared to a group without a trainer.

woman on yoga mat

What About Online Personal Training?

Whilst these are just some examples of research, the results show that personal trainers do indeed improve and accelerate your results. So what about online personal training?

Conveniently, studies have also been conducted to show the validity, use and effectiveness of personal training from home.

  1. Sykes et al (2007) compared personal training at home and in the gym. The study found that both were as effective as each other when it comes to weight loss, motivation, cardiovascular endurance and discipline.
  2. Similarly, Castro and King (2002) found that the same coaching/fitness training lost no benefits when administered over the phone. It concluded that “home-based, telephone-supervised programs were as effective as a group- or facility-based programs in terms of increased functional capacity and adherence.”
  3. A third study by Kennedy-Armbruster et al also concluded that personal training can reduce overall sedentary (sitting) time by more than 50%, whilst also improving cardiovascular fitness (VO2). This is particularly important right now as many of us are stuck indoors and trying to adjust to a new way of living! 

How Do I Find a Personal Trainer?

Personal trainers spend years achieving their qualifications and honing their skills. In an ordinary year, your local gym or a trusted referral from a friend is usually all that you need to accelerate your training. Now, however, it has become much more difficult to sift through as our attention moves more fully online. Thanks to smartphones you can now access some of the best personal trainers in the country, on-demand, for a fraction of the price. 

With the Turnfit app, you literally have a personal trainer in your pocket, with real-time support, regular updates, fitness tracking and video coaching, we have designed a range of packages to suit your needs. 

For those who are more serious about their training, or have recently lost their trainers due to COVID19, 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. 

We also offer FREE health and wellness assessments, and your first month of training is on us. With all of the research pointing to the benefits of personal training and zero cost to get started, you could be a few small steps away from a healthier, happier you. Of course, as personal trainers, we can customise and individualise any plan or workout regime to make sure you are achieving your goals.  

How Can I Join The Turnfit Family?

If you’re ready to improve your habits and your health, 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

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

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

How To Stay In Shape Over The Holidays or Vacations

 

How To Stay In Shape Over The Holidays or Vacations

It is actually quite easy to stay on track and actually get better results while in holiday mode or on vacations. Kevin Lavers and David Turnbull with TurnFit Personal Trainers let you know their tips, tricks & secrets to success.

Let us know what you do to stay on track and achieve success while you are on vacation. Make sure to subscribe to our channel and give us a like.

Check out our free holiday drink guide:
➡️ https://turnfit.ca/free-drink-guide/

Check out our free eating guide:
➡️ https://turnfit.ca/free-eating-guide/
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LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU
Subscribe so that you don’t miss any of our tutorials!
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Train anywhere, any time.
Try our app, first month FREE: https://turnfit.ca/online-training/
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Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPersonalTrainers/
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

Secrets To Keeping Body Fat Low

 

What are your secrets to keep body fat down and muscle density high when training and eating? -Asked by David Turnbull

Joseph Janik (Co-founder of Movement Food) teaches us his tips and tricks to success.

The key is consistency. If your goal is weight loss or weight gain it all comes down to awareness. Knowing what your current energy expenditure and current energy intake are crucial.

Movement Foods and TurnFit Personal Trainers both help educate and empower you to become more aware so that you have the tools you need for life. Once you know how to fuel your body and move the body optimally life becomes so much easier.

Comment below and let us know your tips and tricks that help you or possibly any struggles you may have. If you enjoyed this video to give us a quick like.

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LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU
Subscribe so that you don’t miss any of our tutorials!
————————————————————————————–
Train anywhere, any time.
Try our app, first month FREE: https://turnfit.ca/online-training/
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Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPersonalTrainers/
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

Nutrition – Weight Loss / Weight Gain – What Are Your Goals?

Emily Perseo talks about calorie counting, personal fitness goals, energy and your goals.

Did you know that your daily expenditure estimate could be off why 25%?

Even nutrition labels are estimates and they could be off by upto 20%

Self reporting of what you are eating vs a lab controlled setting could be off by upto 1000 calories per day. YIKES!

This is because human error that sometimes we forget what we are taking in or spending on energy.

The good news is there are ways that you can still work on your health.

1. Eat slowly and mindfully
2. Eat until your about 80% full
3. Eat mostly whole or minimally processed food.
4. Drink water / non caloric beverages
5. Ask us for help

————————————————————————————–
LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU
Subscribe so that you don’t miss any of our tutorials!
————————————————————————————–
Train anywhere, any time.
Try our app, first month FREE: https://turnfit.ca/online-training/
————————————————————————————–
Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPersonalTrainers/
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

Brush up on Body Alignment With These 6 Tips!

Sometimes, it’s easy to forget why we exercise. Of course, you know it’s good for you, and obviously there are plenty of physiological and psychological benefits to boot. But one thing that is often forgotten about is the most basic of all- exercise helps us to move! It moves your blood, greases up those creaky joints, circulates our breath, and ultimately keeps us active and mobile as we age. Whilst all physical activity is beneficial, there are better ways to move. Understanding and maintaining the correct body alignment can also build our focus and awareness, and helps us to stay calm and grounded throughout the day!

What Is the Correct Body Alignment?

From the moment we are born we learn how to move. First, we sit up. Then crawl, and once we’re up and on our feet it’s almost impossible to stop us again. As a child, your body is naturally aligned and your bones more flexible. BUT, as we age every injury, niggling pain and misstep causes us to overcorrect, and can actually move us further and further away from a normal, natural posture.

Have you ever been to a specialist citing back pain, to have them tell you it’s coming from your legs? Maybe your hip goes out every now and again, your knees give you grief, or an old sporting injury is limiting what you can do. Realigning your body, and reminding it that there is a way to move naturally, can take away all of those aches and pains, and help you reach your other health and wellness goals, faster!

You Can Talk the Talk, but Can You Walk the Walk?

woman walking on beach

Reforming and correcting your body alignment is a process. It starts by first admitting that there are ‘better’ ways for your body to move. Once you have discovered this, it’s a matter of showing (training) your body how to move in a pain-free and more beneficial way. The human body is incredible and adaptable, once you show it a better path it will gravitate towards it until it becomes a normal part of your physical self.

You can start by asking yourself this- do I walk properly? It may seem ridiculous, you’ve been walking since you could stand on two feet, how could it possibly be wrong? Again- you have been walking your whole life, but an imbalance can lead to compromise, and before you know it the simple act of walking can be taking you further from the correct body alignment. Check out this article from our friends at Baseline Health for more.

Needless to say, getting the basics right can make a huge difference to your joints and mobility. It can also help you to step up your training, improve your results and reach your fitness goals faster.

6 Simple Ways to Realign Your Body

Retraining your body into the correct shapes doesn’t have to be dull. There are plenty of ways to improve your body alignment while exercising, giving you the benefits of both. So, other than walking, let’s take a look at some simple ways to improve and correct your alignment:

1. Warm-up and Warm down

Most of us know the importance of warming up. It’s crucial to any form of exercise and can keep you moving longer. However, the warm down is just as important and is often disregarded at the end of a workout. The slow cooling down after exercise can help to regulate blood flow, but more importantly, it reduces muscle tension which may pull you out of the correct body alignment.

2. Build a Strong Foundation (core)

Your core is the powerhouse of the body. It relates to your entire midsection, from your glutes to your hips, abs to the lower back. Without a strong foundation (core) to move from, your body is more likely to overcompensate with a particular muscle group. This can lead to a tilted pelvis, tight hamstrings, poor upper body posture and more. So, train your core muscle groups, and especially your booty, to help realign your posture.

3. Wear the Right Shoes

Good posture and alignment begin with your feet. Not only are they our contact point with the ground, but they can also impact every other joint or muscle in the body. Creating and maintaining a healthy posture, therefore, begins with the feet and ankles. Properly fitted shoes lay a solid foundation for your posture and the alignment of the spine. They can also reduce ankle, knee and hip pain, and align your body for exercise.

4. Yoga

One of the best ways to improve your body alignment, whilst also building your mental awareness and resilience is yoga. It can help to improve your flexibility, train muscle groups and strength without force, and improve on your core strength and stability- all of which are crucial to realigning your body. Yoga and other meditative practices can also help you to build your awareness and pay attention to your body. This mind/body connection can help you to identify when and where your pains are from and take corrective actions in the moment.

5. Go Slow

Realigning your posture isn’t something that will happen overnight. Like all good things, it will take time. After all, you’re trying to re-train years of bad habits or compromises.

Similar to yoga, other practices that focus on awareness, and the slow movement of muscles and joints can also be beneficial. Low impact activities like Tai Chi can help you to improve your balance points and focus. They can also help to build strength and stability in your core, and realign your spine.

6. Train With a Qualified Personal Trainer

Recently, research has proven that training with a qualified personal trainer will improve your health and fitness results. However, the benefits go much deeper than this, as a qualified personal trainer:

  • Can teach and/or correct your form and posture while exercising
  • Will explain which muscles are active and which are at rest in a certain movement. This can help to build your mind/muscle connections, and determine if you are compensating with the incorrect muscle group.
  • Can help you to implement small changes each week, which will lead to drastic corrections of your body alignment and posture over time.

At Turnfit, our team of qualified personal trainers have the knowledge and expertise to help correct your posture and realign your body. In normal circumstances, our team is on hand to show you in person how to implement the small postural changes required. However we have also developed our own health and wellness app to help improve your alignment from the comfort of your home, and with regular video coaching calls, we can help you to correct your form before it becomes a bad habit.

How Can I Join The Turnfit Family?

If you’re ready to improve your habits, body alignment and health, 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

Banded Pull Through


How to perform a Banded Pull Through TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Hip Hinge …

Personal Trainers Vancouver Share Ways To Reduce Stress In Your Life And Sleep Better

TurnFit Personal Trainers Vancouver share their tips on how to reduce stress and how to sleep better. These are easy tips and tricks and before you know it your stress will be lower and you will be having more fun.

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.
Click here to read full article:
https://turnfit.ca/vancouver-personal-trainers-why-its-important-to-play-as-an-adult/

FALL ASLEEP FAST! 5 WAYS TO UNWIND
Click below for full article:
https://turnfit.ca/personal-trainers-vancouver-fall-asleep-fast-5-ways/

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

Fall Asleep Fast! 5 Ways to Unwind

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

Supplement Series #1: Not All Supplements Are for Sports

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


Hair Loss: Regenerative using PRP? How Does PRP Help Fix / Prevent Hair Loss

Hair Loss: Regenerative using PRP?

Hair loss can be a concerning issue. This can be a concern for both males and females. The reason for hair loss can be from stress, hormone dysregulation, genetics, or other factors. Hair loss can leave a person feeling self-conscious about how they look, compared to how they looked before.

There are different options such as prescription drugs or hair restoration to deal with hair loss, but they often carry many unwanted side effects and hair restoration can be expensive and does not treat the underlying medical problem.

Using PRP, is an affordable and great way to regain your hair density back without surgery or harmful side effects. Platelet-Rich Plasma (PRP) for hair restoration involves a simple injection of your own platelets into the vascular layer of your scalp.

PRP for Hair Regrowth

  • Increases blood supply to the follicle
    • Increases shaft size (thickness)
    • Triggers and maintains the growth phase
    • Controls hair growth cycle
    • Decreases hair loss

What is Platelet-Rich Plasma?

Platelet-Rich Plasma, also known as PRP, is a high concentration of your own blood platelets in a small volume of plasma (fluid).

How is PRP extracted?  

Step 1: Utilizing a specialized blood collection tube, the Naturopathic doctor draws a small amount of blood similar to what is required for a basic lab test.

Step 2: The tube is then placed into a centrifuge which spins the blood at a very high speed, causing the platelets to separate from the other components of the blood.

Step 3: Once the platelets are concentrated into the plasma they can be applied to the patient. The plasma contains essential growth factors, stem cells (from the patient), platelets and signaling proteins, which are responsible for the regrowth of the hair, and stimulation of the hair follicle.

How does PRP work?

Platelets contain healing growth factors. Those growth factors are like signal callers that give instructions to your tissue to regenerate and multiply. This has led medical professionals to utilize PRP for wound healing to speed up recovery time and regrow healthier, stronger tissue. Now doctors have discovered new benefits for hair thickening and regrowth. With PRP for Hair, your growth factors and stem cells work together to reverse the miniaturization of the hair follicle and jumpstarting dormant hair back into the growth stage.

How long does the PRP process take?

The blood draw takes just a couple of minutes, followed immediately by a 10-minute centrifugation. The time involved in the procedure varies on the area being injected. It is usually only 10-15 mins total

How many treatments are required? Treatment will vary based on your need. Initially, your provider may recommend several treatments spaced 1 month apart. After the initial treatment, many physicians suggest by maintenance treatments 2-3 times per year.

Can a PRP procedure be painful?

The PRP solution does not usually sting or burn. There may be some sensitivity. However, most physicians utilize effective anesthetic solutions, such as cold ambient air or a topical analgesic to minimize any potential discomfort. There may be some temporary discomfort or possible redness and inflammation at the injection sites, but it quickly resolves.

Is there any recovery time? There is no downtime or a long recovery process. You may take a warm shower the evening of the treatment. In addition, it is advised to avoid using any harsh dyes or chemicals on your hair for 48 hours.

Is PRP safe?

Since the autologous Platelet-Rich Plasma (PRP) is produced from a patient’s own blood, there is virtually no risk of an allergic reaction or rejection.

How do I know if I am a good candidate for PRP?

Talk to your Naturopathic physician for a proper diagnosis and to create a treatment plan.

Is this a cure for baldness? PRP is not a cure for baldness if there is a genetic issue, however, there is great evidence that regular treatments can significantly slow down the effects of hair loss and even works to increase hair density. Ask your provider for more details and if PRP is right for you.

PRP treatments are available with Dr. Heather van der Geest, Naturopathic Physician at Kinetic Patterns Medical Clinic and Divine Elements Naturopathic Clinic in Vancouver. Dr. Heather van der Geest, ND offers Hair Rejuvenation and Facial Aesthetic treatments out of both clinics.  Book your free 15 min information session today.

You can find Dr. Heather van der Geest:

Facebook    Instagram   Website

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

Empowerment – Knowledge is power they say – so what do you need to know NOW

Empowerment Knowledge is power they say – so what do you need to know NOW Are you responding appropriately to the events, circumstances and choices you have made? Responsibility – the ability to respond appropriately, aligned with your chosen outcome.

 

Joel Zimelstern – Certified Business Coach | rightbusinesscoach.com

“I am committed to supporting you and your successful journey in business. I am offering you a complimentary coaching session.
This hour may be the most important hour of your business career since you began trading!”

How Can I Join The Turnfit Family?

If you’re ready to improve your habits, body alignment and health, 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!

Dr. Kody Speaking About Knee Pains When Should You Seek Care And Who To See!

Dr. Kody is speaking about knee pains and when should you go and seek care and who to see! https://www.baselinewellness.ca/self-diagnosing-knee-pain/

Still haven’t subscribed to Self on YouTube? ►►Click Here

 

Dr. Kody Au is the owner and Chiropractor at Baseline Health and Wellness Inc. His background as a Nurse coupled with a Masters in Sports and Exercise gives him a different perspective with helping his clients.

His philosophy towards care is that every injury is a combination of muscle, joint and compensation problems that need to be addressed with his clients. Through education and specific treatment towards muscles and joints and 1 on 1 exercises, he is able to help his clients return to their goals and back to the activities!

For more information and how to reach out to Dr. Kody. You can email him at info@baselinewellness.ca or schedule an appointment with him online at www.baselinewellness.ca ! Don’t forget to check out his blogs that are updated regularly at https://www.baselinewellness.ca/blog/

 

How Can I Join The Turnfit Family?

If you’re ready to improve your habits, body alignment and health, 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!

Sitting. Is It Contributing To Neck Pain And Headaches?

Sitting. Is It Contributing To Neck Pain And Headaches?

Today, Dr. Kody is speaking about what sitting is doing to you and how your desk setup may be contributing to your neck pain and tension headaches! Don’t miss out!

 

Still haven’t subscribed to Self on YouTube? ►►Click Here

Dr. Kody Au is the owner and Chiropractor at Baseline Health and Wellness Inc. His background as a Nurse coupled with a Masters in Sports and Exercise gives him a different perspective with helping his clients. His philosophy towards care is that every injury is a combination of muscle, joint and compensation problems that need to be addressed with his clients. Through education and specific treatment towards muscles and joints and 1 on 1 exercises, he is able to help his clients return to their goals and back to the activities! For more information and how to reach out to Dr. Kody. You can email him at info@baselinewellness.ca or schedule an appointment with him online at www.baselinewellness.ca ! Don’t forget to check out his blogs that are updated regularly at https://www.baselinewellness.ca/blog/ 

https://www.baselinewellness.ca/desk-ergonomics-in-office/

 

How Can I Join The Turnfit Family?

If you’re ready to improve your habits, body alignment and health, 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!

Thinking Out Loud…

Thinking out loud… How will respond to any given situation, what are you in charge of and able to change.

 

Joel Zimelstern – Certified Business Coach | rightbusinesscoach.com

“I am committed to supporting you and your successful journey in business. I am offering you a complimentary coaching session.
This hour may be the most important hour of your business career since you began trading!”

How Can I Join The Turnfit Family?

If you’re ready to improve your habits, body alignment and health, 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!

 

Who Showed Up?

I want you to be honest with yourself and ask this question: who showed up today? In past videos, I have spoken about the choices you have and how you really are in charge of your results, no one else. Is this really the best you can do?….

 

Joel Zimelstern – Certified Business Coach | rightbusinesscoach.com

“I am committed to supporting you and your successful journey in business. I am offering you a complimentary coaching session.
This hour may be the most important hour of your business career since you began trading!”

How Can I Join The Turnfit Family?

If you’re ready to improve your habits, body alignment and health, 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!

 

Looking to jumpstart your health in 2020? 6 Wellness Professionals Are Here To Answer Your Questions

Looking to jumpstart your health in 2020?

6 Wellness Professionals Are Here To Answer Your Questions

 

Make 2020 your healthiest year. Have questions on nutrition, meal prep, exercise, posture, body alignment, back pain, shoulder pain, neck pain, mental health, relationships, footwear, orthotics, vitamins and more?

 

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!

 

 

About Dr. Kody Au

Chiropractor and Owner of Baseline Health and Wellness Inc.

Dr. Kody Au graduated from the University of Alberta in 2011 with a Bachelor of Science Degree in Nursing. He worked at Burnaby Hospital on the Acute Medicine and Stroke ward shortly after graduating. In 2015, Dr. Kody Au obtained his Bachelor of Science in Human Biology, Masters of Science in Exercise and Sports Sciences and a Doctor of Chiropractic graduating with Magna Cum Laude Honors from the University of Western States.

Kody has extensive training in the diagnosis and treatment of musculoskeletal conditions. He has a special interest in sports related injuries where he applies extensive assessment, traditional chiropractic therapy, and cutting edge rehabilitation techniques.

Kody has played volleyball competitively in high school and continues to play recreationally till this day. He is also currently a member and sponsor of the Vancouver Dodgeball League. By being active his whole life, Kody has a special appreciation towards sports and athletics. He seeks to allow individuals of all ages to continue their activities as long as possible.

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

Instagram: @baseline_wellness

Website: www.baselinewellness.ca

E-mail: info@baselinewellness.ca

 

About Andy Vo

Clinic Director and Kinesiologist at Kin Lab Active Rehab Specialists Inc.

Kinesiologists are human movement experts that cover a spectrum of physical rehabilitative services. At Kin Lab, our Kinesiologists specialize in ICBC active rehabilitation (exercise) programs for individuals involved in motor vehicle accidents. We provide quality and effective rehabilitation programs that fit your goals and needs. Our individually tailored one-on-one programs will address any movement deficiencies, postural issues, muscle imbalances, and weaknesses through exercise prescription. Following a functional assessment, we will design and implement an individualized program to address the nature of your injuries while considering your occupational and leisure requirements. Active rehabilitation sessions are fully covered through ICBC approved claims.

Facebook: https://www.facebook.com/kinlab.ca

Instagram: @kinlab.ca

Website: www.kinlab.ca

E-mail: info@kinlab.ca

 

About Monica Nelson, CNP 

Nutritionist and Holistic Chef at Raíz Holistic Nutrition

Raíz Holistic Nutrition is a meal prep service for busy families, couples and individuals. We provide customized meal prep services to help people stay on top of their health goals, help them transition into a healing diet for a current health condition, or adapt to new or existing allergies or sensitivities. We also provide private cheffing, catering and grazing table and platter services. 

Sign up for our newsletter for meal prep tips, recipes and more (link in instagram bio). 

Website: www.raizholisticnutrition.com

Instagram: @raizholisticnutrition

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

Email: monica@raizholisticnutrition.com

 

About Loren Thompson, RPC-C

Registered Counsellor at MindFul Space Counselling

 

Loren opened MindFul Space Counselling out of a personal passion to help individuals, couples and families move towards greater understanding & connection both on a personal and relational level. Loren approaches each client and couple with reverence, respect and compassion. Knowing first hand what it is like to struggle and seek help. Loren brings an integrative counselling approach and specializes in Cognitive Behavioral Therapy (CBT), Mindfulness CBT, Gestalt Therapy and Integrative Body Psychotherapy (IBP). As a counsellor Loren’s single goal is to provide this healing relationship to her clients.

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

Instagram: https://www.instagram.com/mindfulspacecounselling/

Website: https://mindfulspacecounselling.com/

E-mail: lorencounselling@gmail.com 

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

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

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

Brush up on Body Alignment With These 6 Tips!

Sometimes, it’s easy to forget why we exercise. Of course, you know it’s good for you, and obviously there are plenty of physiological and psychological benefits to boot. But one thing that is often forgotten about is the most basic of all- exercise helps us to move! It moves your blood, greases up those creaky joints, circulates our breath, and ultimately keeps us active and mobile as we age. Whilst all physical activity is beneficial, there are better ways to move. Understanding and maintaining the correct body alignment can also build our focus and awareness, and helps us to stay calm and grounded throughout the day!

What Is the Correct Body Alignment?

From the moment we are born we learn how to move. First, we sit up. Then crawl, and once we’re up and on our feet it’s almost impossible to stop us again. As a child, your body is naturally aligned and your bones more flexible. BUT, as we age every injury, niggling pain and misstep causes us to overcorrect, and can actually move us further and further away from a normal, natural posture.

Have you ever been to a specialist citing back pain, to have them tell you it’s coming from your legs? Maybe your hip goes out every now and again, your knees give you grief, or an old sporting injury is limiting what you can do. Realigning your body, and reminding it that there is a way to move naturally, can take away all of those aches and pains, and help you reach your other health and wellness goals, faster!

You Can Talk the Talk, but Can You Walk the Walk?

woman walking on beach

Reforming and correcting your body alignment is a process. It starts by first admitting that there are ‘better’ ways for your body to move. Once you have discovered this, it’s a matter of showing (training) your body how to move in a pain-free and more beneficial way. The human body is incredible and adaptable, once you show it a better path it will gravitate towards it until it becomes a normal part of your physical self.

You can start by asking yourself this- do I walk properly? It may seem ridiculous, you’ve been walking since you could stand on two feet, how could it possibly be wrong? Again- you have been walking your whole life, but an imbalance can lead to compromise, and before you know it the simple act of walking can be taking you further from the correct body alignment. Check out this article from our friends at Baseline Health for more.

Needless to say, getting the basics right can make a huge difference to your joints and mobility. It can also help you to step up your training, improve your results and reach your fitness goals faster.

6 Simple Ways to Realign Your Body

Retraining your body into the correct shapes doesn’t have to be dull. There are plenty of ways to improve your body alignment while exercising, giving you the benefits of both. So, other than walking, let’s take a look at some simple ways to improve and correct your alignment:

1. Warm-up and Warm down

Most of us know the importance of warming up. It’s crucial to any form of exercise and can keep you moving longer. However, the warm down is just as important and is often disregarded at the end of a workout. The slow cooling down after exercise can help to regulate blood flow, but more importantly, it reduces muscle tension which may pull you out of the correct body alignment.

2. Build a Strong Foundation (core)

Your core is the powerhouse of the body. It relates to your entire midsection, from your glutes to your hips, abs to the lower back. Without a strong foundation (core) to move from, your body is more likely to overcompensate with a particular muscle group. This can lead to a tilted pelvis, tight hamstrings, poor upper body posture and more. So, train your core muscle groups, and especially your booty, to help realign your posture.

3. Wear the Right Shoes

Good posture and alignment begin with your feet. Not only are they our contact point with the ground, but they can also impact every other joint or muscle in the body. Creating and maintaining a healthy posture, therefore, begins with the feet and ankles. Properly fitted shoes lay a solid foundation for your posture and the alignment of the spine. They can also reduce ankle, knee and hip pain, and align your body for exercise.

4. Yoga

One of the best ways to improve your body alignment, whilst also building your mental awareness and resilience is yoga. It can help to improve your flexibility, train muscle groups and strength without force, and improve on your core strength and stability- all of which are crucial to realigning your body. Yoga and other meditative practices can also help you to build your awareness and pay attention to your body. This mind/body connection can help you to identify when and where your pains are from and take corrective actions in the moment.

5. Go Slow

Realigning your posture isn’t something that will happen overnight. Like all good things, it will take time. After all, you’re trying to re-train years of bad habits or compromises.

Similar to yoga, other practices that focus on awareness, and the slow movement of muscles and joints can also be beneficial. Low impact activities like Tai Chi can help you to improve your balance points and focus. They can also help to build strength and stability in your core, and realign your spine.

6. Train With a Qualified Personal Trainer

Recently, research has proven that training with a qualified personal trainer will improve your health and fitness results. However, the benefits go much deeper than this, as a qualified personal trainer:

  • Can teach and/or correct your form and posture while exercising
  • Will explain which muscles are active and which are at rest in a certain movement. This can help to build your mind/muscle connections, and determine if you are compensating with the incorrect muscle group.
  • Can help you to implement small changes each week, which will lead to drastic corrections of your body alignment and posture over time.

At Turnfit, our team of qualified personal trainers have the knowledge and expertise to help correct your posture and realign your body. In normal circumstances, our team is on hand to show you in person how to implement the small postural changes required. However we have also developed our own health and wellness app to help improve your alignment from the comfort of your home, and with regular video coaching calls, we can help you to correct your form before it becomes a bad habit.

How Can I Join The Turnfit Family?

If you’re ready to improve your habits, body alignment and health, 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

How To Hip Hinge With A Dowel


How to perform a Hip Hinge with a Dowel. TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Hip …

How to do a 4 Point Kneeling Position

How to perform a 4 Point Kneeling Position with TurnFit Personal Trainers and guest Kennedy Hindley

This position is a prerequisite to some of the more advanced movements. Ensuring you have your positioning correct, means you will be more efficient and reduce the risk of injury.

Steps
1. On all fours, your hands should be directly underneath your shoulders and knees directly beneath the hips. Your arms should be fully lengthened but avoid locking your elbows. Your hands are pushed into the ground.
2. Your spine should be in a neutral alignment. Make sure your spine is straight. Adjust your hips and neck as necessary. It is often good to have someone else check that your spine is completely straight.
3. Press your hands into the ground and rotate your elbows forward.
4. Pull your shoulder blades into your back pockets.
5. Hold.

NOTE: Your chest and the front of your shoulders should be open without tension in the neck area.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do a Push Up

How to Perform a Push Up with TurnFit Personal Trainers and Guest Kennedy Hindley

The push up is still a foundation exercise in many exercise routines. It works on strengthening your entire upper body which makes it an effective exercise.

1. Start with your hands on the ground directly under your shoulders and your legs extended behind you. You should be on your toes. Your spine should be neutral.
2. Squeeze your core to keep your body straight as you bend your arms, lowering your body down toward the floor.
3. Straighten your arms to complete that first repetition.
4. Repeat.

NOTE: To have a neutral straight spine try setting your shoulder blades back and tucking in your butt. Do not tilt your head up or arch your back. Use your core to stabilize yourself.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

Build Your Booty and Boost Your Health!

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!

How To Squat From Box


How to perform a Squat From Box TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Squat with …

Banded Kneeling Squat


How to perform a Banded Kneeling Squat TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Squat …

Banded Hip Hinge


How to perform a Banded Hip Hinge with a Dowel . TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a …

How To Hip Hinge With A Dowel


How to perform a Hip Hinge with a Dowel. TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Hip …

How to do a Squat Pallof Press

How to Perform a Squat Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise helps stabilize your core with the added challenge of a squat. It is a full body exercise that prevents rotation. Think of rotation as an unwanted force such as when you are carrying two bags where one is heavier than the other. If your body is strong, you can handle the weight difference without injuring yourself or feeling any pain or soreness.

Steps
1. Loop a resistance band around a pole or squat rack, at waist level. Feet shoulder width apart. Stand straight but do not lock your knees.
2. Stand at a distance where the band is taut, grasping it in both hands at your chest.
3. Hold the band at chest height and sit down into a squat stance.
4. Press your hands out in front of you, keeping it at chest level, bracing your core. As you do so, exhale.
5. Bring your hands back to your chest.
6. Return to standing, inhaling as you return to starting position.
7. This counts as one rep. Repeat.
8. Turn and do the same facing the other direction.

NOTE: Do not allow yourself to rotate during this exercise. Keep your hands straight. Do not allow them to give in to the band. Keep your hips and shoulders facing forward. The deeper you go into a squat, the harder it will be often to maintain your core stability and limit any excessive back arch or twist of your trunk.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do a Split Squat Pallof Press

How to Perform a Split Squat Pallof Press from TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise helps stabilize your core with the added challenge of holding a split squat. It is a full body exercise that prevents rotation. Think of rotation as an unwanted force such as when you are carrying two bags where one is heavier than the other. If your body is strong, you can handle the weight difference without injuring yourself or feeling any pain or soreness.

Steps
1. Loop a resistance band around a pole or squat rack, at waist level. Feet shoulder width apart. Stand straight but do not lock your knees.
2. Stand at a distance where the band is taut, grasping it in both hands at your chest.
3. Hold the band at chest height and step back into a split squat stance with the feet slightly wider than hip width.
4. Press your hands out in front of you, keeping it at chest level, bracing your core. As you do so exhale.
5. Hold for a few seconds, then bring your hands back to your chest, inhaling as you return to starting position.
6. This counts as one rep. Repeat.
7. Turn and do the same facing the other direction.

NOTE: Do not allow yourself to rotate during this exercise. Keep your hands straight. Do not allow them to give in to the band. Keep your hips and shoulders facing forward.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

Build Your Booty and Boost Your Health!

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!

Fix / Prevent Lower back pain


Lower back pain can be quite frustrating. You may feel helpless or hopeless. We are here to let you know that there is HOPE. Today we have Addison Dragland …

How to do a Low Kneeling Position

How to perform a Low Kneeling Position with TurnFit Personal Trainers and guest Kennedy Hindley

This is a great exercise for decompressing your lower spine from the inside out by using our breathing. Over time our spine compressing especially if we do a lot of sitting.

Steps
1. Start in the quadruped position with your elbows stacked underneath your shoulders and your knees underneath your hips.
2. Push forward into the floor with your forearms and push the butt back into your feet creating a stalemate.
3. Breathe into your lower abdomen in a 360 degree fashion. While controlling your breathing have the arms win by the slowly pushing the butt back maintaining a neutral spine.
4. Then return back to the starting position.

NOTE: Remember to keep your spine in a neutral position.

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How to do a Segmental Cat Cow Lumbar Block

How to Perform a Segmental Cat Cow Lumbar with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise is an excellent way to mobilize your spine. After sitting at a desk all day, our spine needs to stretch. Making yourself aware of each vertebrae ensures full mobility as you can work on the parts of your back that need it the most.

1. Start by sitting down on the foam roller with your butt. Apply enough pressure to feel a squish from your butt into the foam roller.
2. With a light tension resistance band wrapped around both thumbs and around the immobile segment of your thoracic spine, begin to actively arch your back toward the band, one segment/vertebrae at a time.
3. Imagine someone is pulling your spine toward the band. This is a slow and controlled movement.
4. Move like this until your back is fully arched.
5. Now we reverse the motion into “cow” pose. Move your spine in the opposite direction one segment at a time. Imagine a string is pulling your spine toward the band.

NOTE: If you have a friend nearby, have them walk their fingers up your spine to create kinaesthetic awareness throughout the movement.

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How to do a Seated Lumbar Flexion And Extension

How to Perform a Seated Lumbar Flexion And Extension with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise improves your lumbar mobility and can ease back pain. We put a lot of pressure on our back especially while sitting at our desks. This exercise can be done at our desks and helps counteracts the effects of desk work.

1. Sit up as straight as possible.
2. Slowly move into lumbar flexion by simply relaxing the arch in your back and allowing your chest and shoulders to gently slump downward in the direction of your lap, not outward toward your knees. Perform this downward movement while tenderly reversing the arch in your back with as little forward or backward lean as possible.
3. When you feel any tightness or pulling, stop and hold that position for three to five seconds.
4. Sit straight up again into lumbar extension.

NOTE: This exercise is for the lower back or lumbar region only. Try to isolate that region and each vertebrae in that section as your move between flexion and extension.

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How to do a Segmental Cat Cow

How to perform a Segmental Cat Cow TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise improves your range of motion and helps you regain control of your movement, which is vital for spine health. This is another good exercise if you spend hours at a computer or hunched over your smart phone.

Steps
1. Start on all fours. Your neck should be aligned with your spine with a tucked chin. Your lower back should have a slight arch, and your arms should be pressed into the ground so as not to sag between the shoulder blades.
2. Start in flexion or the cat pose.
3. Slowly tilted into extension one vertebrae at a time starting with your lower back. Try to focus on and feel each section as it extends.
4. As you move up the back, shift your weight forward.
5. Hold this position for a few seconds.
6. To move into the Cow Pose, again starting from the lower back. As you get to the end range, shift your weight back. At the end, tuck your chin in for the final movement.
7. Stay in that position for a few breaths.
8. Repeat.

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How to do a Kneeling Push Up

How to Perform a Kneeling Push Up with TurnFit Personal Trainers and Guest Kennedy Hindley

Push ups are an amazing upper body exercise for your arms, shoulders and core. Kneeling push ups are the same motion as regular push ups but lower the load on your body. This makes it an effective and safe exercise.

Steps
1. From your knees, place your hands on the ground, shoulder width apart.
2. Check to ensure your spine is neutral and forms one line from tailbone to head.
3. Lower your torso to the ground until your elbows form a 90 degree angle. Maintain a neutral alignment with your spine.
4. Push your back up with the palms of your hands.
5. Repeat.

NOTE: Ensure that you do not arch or round your back. Also keep your head aligned with your body. Do you let your chin dip or tilt up.

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How to do a Dumbbell Floor Press

How to Perform a Dumbbell Floor Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise works on your shoulders, chest and triceps while limiting the stress on your shoulders. It also limits your ability to use your legs, so that you will focus on building your upper body.

Steps.
1. Lie down on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
2. Lower the weights until your upper arm almost comes in contact with the floor.
3. Pause at the bottom.
4. Bring the weights together at the top by extending through the elbows.
5. Repeat.

NOTE: While doing this exercise, you can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side. Make sure to keep your back neutral. Use your core and do not arch it to support the weight or movement. If you find your chin lifting to aid you, put something under your head to support it.

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How to do a Flat Dumbbell Press

How to Perform a Flat Dumbbell Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise works your shoulder, chest and triceps while increasing your range of motion.

Steps
1. Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
2. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
3. Begin by bending your elbows, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
4. Pause, then extend the elbow and return to the starting position.
5. Repeat.

NOTE: Allow your arm bone and shoulder to glide together. This is important to maintain the relationship between the two ensuring there is no excess stress on your shoulder.

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How to do an Incline Dumbbell Press

How to Perform a Incline Dumbbell Press with TurnFit Personal Trainers and Guest Kennedy Hindley

A dumbbell press focusses on your chest muscles (pectoral muscles). Using an incline press your focus more on the upper chest muscles and also engage the shoulders somewhat.

1. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
2. Using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
3. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Be sure to keep full control of the dumbbells at all times.
4. Breathe out and push the dumbbells up with your chest.
5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight.
6. Repeat.
7. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

NOTE: Ideally, lowering the weights should take about twice as long as raising them. Keep your wrists straight. If they bend, check your range of motion in your shoulder, as your wrists may be trying to compensate.

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How to do a Kneeling Push Up Shoulder Tap

How to Perform a Kneeling Push Up Shoulder Tap with TurnFit Personal Trainers and Guest Kennedy Hindley

Push ups are an amazing upper body exercise to strengthen your arms, shoulders and core. Kneeling push ups are the same motion but lower the load on your body. This makes it an effective and safe exercise. Adding a shoulder tap challenges your core stability, helping with posture and function.

Steps
1. From your knees, place your hands on the ground, shoulder width apart.
2. Check to ensure your spine is neutral and forms one line from tailbone to head.
3. Lower your torso to the ground until your elbows form a 90 degree angle. Maintain a neutral alignment with your spine.
4. Push your back up with the palms of your hands.
5. Repeat the push up but as you rise tap left hand on right shoulder. Keep abs tight throughout and avoid the torso “tipping” to the side as you tap.

NOTE: Ensure that you do not arch or round your back. Also keep your head aligned with your body. Do you let your chin dip or tilt up.

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How to do a 2 Point Dumbbell Row

How to Perform a 2 Point Dumbbell Row with TurnFit Personal Trainers with Guest Kennedy Hindley

This exercise works on your middle and lower back as well as your shoulders. With your leg raised, your body must work to stay still and stable. This helps with balance and injury prevention.

Steps
1. Start by standing in front of a bench with one hand on the bench. Create a slight bend (approximately 20 degrees) in the legs.
2. Pick up a dumbbell, holding it in a neutral position. Your back should be as neutral (flat) as possible.
3. Raise the leg on the same side as the arm that is resting on the bench and hold.
4. Without momentum, simultaneously squeeze the should blades together and pull the weight back towards the abdomen
5. Pause for a moment.
6. Lower the dumbbell slowly.
7. Repeat, keeping your leg in the air.

NOTE: Ensure your body does not shift. There will be a tendency to move your body to lift and lower the weight. Your body must remain still and stable.

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How to do a 3 Point Dumbbell Row

How to Perform a 3 Point Dumbbell Row with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise works your back, shoulder, and bicep. This is a great muscle balancing exercise to help build your upper body and encourage proper posture.

1. Start in a 3 point position. Both legs on the floor, bent at the hips with one arm on a bench. Set up by supporting one hand on the bench and getting your back as neutral (flat) as possible.
2. Create a slight bend (approximately 20 degrees) in the legs.
3. Reach down and grab the weight by the handle.
4. Without momentum, simultaneously squeeze the should blades together and pull the weight back towards the abdomen.
5. Pause for a moment.
6. Return to the weight to the starting position below the shoulder.
7. Repeat.

NOTE: Focus on controlling the movement of your shoulder blade during the exercise.

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How to do a Single Arm Dumbbell Row

How to Perform a Single Arm Dumbbell Row with TurnFit Personal Trainers with Guest Kenned Hindley

This exercise primarily strengthens your back but also increases core strength as well as shoulder and arm strength.

1. Choose a flat bench and place a dumbbell on each side of it.
2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
4. Pull the weight straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step.
5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
6. Repeat.

NOTE: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.

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How to do a Dumbbell Prone Row

How to Perform a DB Prone Row with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise works on your lats which are the largest muscles in your back. It also works on your biceps.

Steps
1. Lie flat on a bench that is raised so your hands do not lay flat on the ground when your arms are extended. Your arms should hang straight down.
2. Hold the dumbbells by your side in a neutral grip position.
3. Initiate the movement by bending your elbow and retracting your scapula (shoulder blades).
4. Pull the weight in towards your belly button, contracting your lats and driving through your elbows.
5. Pause at the top of the movement for 1-2 seconds.
6. Slowly return to your starting position.
7. Repeat.

NOTE: While doing this exercise, focus on the controlling the movement of your scapula (shoulder blade) and your arm. They should work together. Keep your shoulders back and your spine neutral. Do not arch your back.

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How to do a Incline Dumbbell Prone Row

How to Perform a Incline Dumbbell Prone Row with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise targets your upper back while also working on your biceps and engaging your core.

1. Using a neutral grip, lean into an incline bench.
2. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
3. Retract the shoulder blades and flex the elbows to row the dumbbells to your side toward your belly button.
4. Pause at the top of the motion.
5. Return to the starting position.
6. Repeat.

NOTE: Allow your arm bone and shoulder to glide together. This is important to maintain the relationship between the two ensuring there is no excess stress on your shoulder.

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How to do a Segmental Cat Cow Lumbar Block

How to Perform a Segmental Cat Cow Lumbar with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise is an excellent way to mobilize your spine. After sitting at a desk all day, our spine needs to stretch. Making yourself aware of each vertebrae ensures full mobility as you can work on the parts of your back that need it the most.

1. Start by sitting down on the foam roller with your butt. Apply enough pressure to feel a squish from your butt into the foam roller.
2. With a light tension resistance band wrapped around both thumbs and around the immobile segment of your thoracic spine, begin to actively arch your back toward the band, one segment/vertebrae at a time.
3. Imagine someone is pulling your spine toward the band. This is a slow and controlled movement.
4. Move like this until your back is fully arched.
5. Now we reverse the motion into “cow” pose. Move your spine in the opposite direction one segment at a time. Imagine a string is pulling your spine toward the band.

NOTE: If you have a friend nearby, have them walk their fingers up your spine to create kinaesthetic awareness throughout the movement.

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How to do a Seated Thoracic Flexion And Extension

How to perform a Seated Thoracic Flexion And Extension with TurnFit Personal Trainers and Guest Kennedy Hindley

This is another great exercise for people who sit at a desk all day. It can be done at work, in the car or anywhere we can sit. It helps us maintain our posture rather than slump over, which in turn leads to better movement and reduce risk of injury.

Steps
1. Sit with your hands crossed behind your head with a neutral spine. Your legs should be at a 90 degree angle.
2. Extend the thoracic spine (middle back) by lifting the chest and engaging the thoracic extensor muscles (the erector spinae, the rhomboids and the mid trapezius). Engage abs to avoid extending the lumbar spine.
3. Hold for 5-10 seconds and return to the starting position.

NOTE: Try to isolate your thorasic region or middle back rather than engaging your entire back. This will be challenging at first, but with practice, it is possible.

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How to do a Segmental Cat Cow

How to perform a Segmental Cat Cow TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise improves your range of motion and helps you regain control of your movement, which is vital for spine health. This is another good exercise if you spend hours at a computer or hunched over your smart phone.

Steps
1. Start on all fours. Your neck should be aligned with your spine with a tucked chin. Your lower back should have a slight arch, and your arms should be pressed into the ground so as not to sag between the shoulder blades.
2. Start in flexion or the cat pose.
3. Slowly tilted into extension one vertebrae at a time starting with your lower back. Try to focus on and feel each section as it extends.
4. As you move up the back, shift your weight forward.
5. Hold this position for a few seconds.
6. To move into the Cow Pose, again starting from the lower back. As you get to the end range, shift your weight back. At the end, tuck your chin in for the final movement.
7. Stay in that position for a few breaths.
8. Repeat.

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How to do a Seated Cable Row

How to Perform a Seated Cable Row with TurnFit Personal Trainers and Guest Kennedy Hindley

The Seated Cable Row works your back muscles, forearm muscles and upper arm muscles, which both helps to keep your spinal column aligned and arm muscles toned.

NOTE: For this exercise you will need access to a low pulley row machine with a V-bar. The V-bar will enable you to have a neutral grip where the palms of your hands face each other.

Steps
1. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out.
NOTE: You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. You should be squeezing your back muscles hard.
5. Hold that contraction for a second and slowly go back to the original position while breathing in.
6 Repeat for the recommended amount of repetitions.

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Brush up on Body Alignment With These 6 Tips!

Sometimes, it’s easy to forget why we exercise. Of course, you know it’s good for you, and obviously there are plenty of physiological and psychological benefits to boot. But one thing that is often forgotten about is the most basic of all- exercise helps us to move! It moves your blood, greases up those creaky joints, circulates our breath, and ultimately keeps us active and mobile as we age. Whilst all physical activity is beneficial, there are better ways to move. Understanding and maintaining the correct body alignment can also build our focus and awareness, and helps us to stay calm and grounded throughout the day!

What Is the Correct Body Alignment?

From the moment we are born we learn how to move. First, we sit up. Then crawl, and once we’re up and on our feet it’s almost impossible to stop us again. As a child, your body is naturally aligned and your bones more flexible. BUT, as we age every injury, niggling pain and misstep causes us to overcorrect, and can actually move us further and further away from a normal, natural posture.

Have you ever been to a specialist citing back pain, to have them tell you it’s coming from your legs? Maybe your hip goes out every now and again, your knees give you grief, or an old sporting injury is limiting what you can do. Realigning your body, and reminding it that there is a way to move naturally, can take away all of those aches and pains, and help you reach your other health and wellness goals, faster!

You Can Talk the Talk, but Can You Walk the Walk?

woman walking on beach

Reforming and correcting your body alignment is a process. It starts by first admitting that there are ‘better’ ways for your body to move. Once you have discovered this, it’s a matter of showing (training) your body how to move in a pain-free and more beneficial way. The human body is incredible and adaptable, once you show it a better path it will gravitate towards it until it becomes a normal part of your physical self.

You can start by asking yourself this- do I walk properly? It may seem ridiculous, you’ve been walking since you could stand on two feet, how could it possibly be wrong? Again- you have been walking your whole life, but an imbalance can lead to compromise, and before you know it the simple act of walking can be taking you further from the correct body alignment. Check out this article from our friends at Baseline Health for more.

Needless to say, getting the basics right can make a huge difference to your joints and mobility. It can also help you to step up your training, improve your results and reach your fitness goals faster.

6 Simple Ways to Realign Your Body

Retraining your body into the correct shapes doesn’t have to be dull. There are plenty of ways to improve your body alignment while exercising, giving you the benefits of both. So, other than walking, let’s take a look at some simple ways to improve and correct your alignment:

1. Warm-up and Warm down

Most of us know the importance of warming up. It’s crucial to any form of exercise and can keep you moving longer. However, the warm down is just as important and is often disregarded at the end of a workout. The slow cooling down after exercise can help to regulate blood flow, but more importantly, it reduces muscle tension which may pull you out of the correct body alignment.

2. Build a Strong Foundation (core)

Your core is the powerhouse of the body. It relates to your entire midsection, from your glutes to your hips, abs to the lower back. Without a strong foundation (core) to move from, your body is more likely to overcompensate with a particular muscle group. This can lead to a tilted pelvis, tight hamstrings, poor upper body posture and more. So, train your core muscle groups, and especially your booty, to help realign your posture.

3. Wear the Right Shoes

Good posture and alignment begin with your feet. Not only are they our contact point with the ground, but they can also impact every other joint or muscle in the body. Creating and maintaining a healthy posture, therefore, begins with the feet and ankles. Properly fitted shoes lay a solid foundation for your posture and the alignment of the spine. They can also reduce ankle, knee and hip pain, and align your body for exercise.

4. Yoga

One of the best ways to improve your body alignment, whilst also building your mental awareness and resilience is yoga. It can help to improve your flexibility, train muscle groups and strength without force, and improve on your core strength and stability- all of which are crucial to realigning your body. Yoga and other meditative practices can also help you to build your awareness and pay attention to your body. This mind/body connection can help you to identify when and where your pains are from and take corrective actions in the moment.

5. Go Slow

Realigning your posture isn’t something that will happen overnight. Like all good things, it will take time. After all, you’re trying to re-train years of bad habits or compromises.

Similar to yoga, other practices that focus on awareness, and the slow movement of muscles and joints can also be beneficial. Low impact activities like Tai Chi can help you to improve your balance points and focus. They can also help to build strength and stability in your core, and realign your spine.

6. Train With a Qualified Personal Trainer

Recently, research has proven that training with a qualified personal trainer will improve your health and fitness results. However, the benefits go much deeper than this, as a qualified personal trainer:

  • Can teach and/or correct your form and posture while exercising
  • Will explain which muscles are active and which are at rest in a certain movement. This can help to build your mind/muscle connections, and determine if you are compensating with the incorrect muscle group.
  • Can help you to implement small changes each week, which will lead to drastic corrections of your body alignment and posture over time.

At Turnfit, our team of qualified personal trainers have the knowledge and expertise to help correct your posture and realign your body. In normal circumstances, our team is on hand to show you in person how to implement the small postural changes required. However we have also developed our own health and wellness app to help improve your alignment from the comfort of your home, and with regular video coaching calls, we can help you to correct your form before it becomes a bad habit.

How Can I Join The Turnfit Family?

If you’re ready to improve your habits, body alignment and health, 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

Build Your Booty and Boost Your Health!

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!

How To Squat From Box


How to perform a Squat From Box TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Squat with …

Banded Kneeling Squat


How to perform a Banded Kneeling Squat TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Squat …

Banded Pull Through


How to perform a Banded Pull Through TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Hip Hinge …

Banded Hip Hinge


How to perform a Banded Hip Hinge with a Dowel . TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a …

How To Hip Hinge With A Dowel


How to perform a Hip Hinge with a Dowel. TurnFit Personal Trainers & Kennedy Hindley with Kinstrength Performance + Rehab This exercise is a simple Hip …

How to do a Glute Bridge Pallof Press

How to Perform a Glute Bridge Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This is a great combination exercise that engages your core, especially your obliques, and your glutes. Another excellent ab and booty exercise.

Steps
1. Assume a supine position and attach a handle to a cable stack at chest height.
2. Bridge your hips to an extended position, hold the handle to your chest and allow the knees to remain bent with the feet flat.
3. Press the handle vertically to extension as you exhale.
4. Return to the starting position as you inhale.
5. Repeat, maintaining the glute bridge the entire time.
6. Do the same on the other side.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do Supine Posterior Pelvic Tilt With Band

How to perform Supine Posterior Pelvic Tilt With Band with TurnFit Personal Trainers and guest Kennedy Hindley

Part of a good core stabilization program, this exercise helps improve your posture. If you sit a lot, this will help you realign your pelvis to stop slouching when you both sit and stand.

Steps
1. Lie on your back on a flat surface with your knees bent and your head supported. Put a band around your ankles.
2. Lift your bent legs until your knees are in line with your hips.
3. Pull your feet apart to engage your glutes.
4. Breathe in slowly through your nose so that your stomach rises, not your chest.
5. Pull your pelvis back so your knees move toward your chest, just a few inches. You should feel your lower abdominal wall engage.
6. Slowly go back to neutral.
7. Repeat.

NOTE: Keep your back flat on the ground. There will be a tendency to arch the back as you lift your legs. Let your abdominal do the work, rather than your back.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

Plus subscribe so that you don’t miss any of our tutorials!

Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

Brush up on Body Alignment With These 6 Tips!

Sometimes, it’s easy to forget why we exercise. Of course, you know it’s good for you, and obviously there are plenty of physiological and psychological benefits to boot. But one thing that is often forgotten about is the most basic of all- exercise helps us to move! It moves your blood, greases up those creaky joints, circulates our breath, and ultimately keeps us active and mobile as we age. Whilst all physical activity is beneficial, there are better ways to move. Understanding and maintaining the correct body alignment can also build our focus and awareness, and helps us to stay calm and grounded throughout the day!

What Is the Correct Body Alignment?

From the moment we are born we learn how to move. First, we sit up. Then crawl, and once we’re up and on our feet it’s almost impossible to stop us again. As a child, your body is naturally aligned and your bones more flexible. BUT, as we age every injury, niggling pain and misstep causes us to overcorrect, and can actually move us further and further away from a normal, natural posture.

Have you ever been to a specialist citing back pain, to have them tell you it’s coming from your legs? Maybe your hip goes out every now and again, your knees give you grief, or an old sporting injury is limiting what you can do. Realigning your body, and reminding it that there is a way to move naturally, can take away all of those aches and pains, and help you reach your other health and wellness goals, faster!

You Can Talk the Talk, but Can You Walk the Walk?

woman walking on beach

Reforming and correcting your body alignment is a process. It starts by first admitting that there are ‘better’ ways for your body to move. Once you have discovered this, it’s a matter of showing (training) your body how to move in a pain-free and more beneficial way. The human body is incredible and adaptable, once you show it a better path it will gravitate towards it until it becomes a normal part of your physical self.

You can start by asking yourself this- do I walk properly? It may seem ridiculous, you’ve been walking since you could stand on two feet, how could it possibly be wrong? Again- you have been walking your whole life, but an imbalance can lead to compromise, and before you know it the simple act of walking can be taking you further from the correct body alignment. Check out this article from our friends at Baseline Health for more.

Needless to say, getting the basics right can make a huge difference to your joints and mobility. It can also help you to step up your training, improve your results and reach your fitness goals faster.

6 Simple Ways to Realign Your Body

Retraining your body into the correct shapes doesn’t have to be dull. There are plenty of ways to improve your body alignment while exercising, giving you the benefits of both. So, other than walking, let’s take a look at some simple ways to improve and correct your alignment:

1. Warm-up and Warm down

Most of us know the importance of warming up. It’s crucial to any form of exercise and can keep you moving longer. However, the warm down is just as important and is often disregarded at the end of a workout. The slow cooling down after exercise can help to regulate blood flow, but more importantly, it reduces muscle tension which may pull you out of the correct body alignment.

2. Build a Strong Foundation (core)

Your core is the powerhouse of the body. It relates to your entire midsection, from your glutes to your hips, abs to the lower back. Without a strong foundation (core) to move from, your body is more likely to overcompensate with a particular muscle group. This can lead to a tilted pelvis, tight hamstrings, poor upper body posture and more. So, train your core muscle groups, and especially your booty, to help realign your posture.

3. Wear the Right Shoes

Good posture and alignment begin with your feet. Not only are they our contact point with the ground, but they can also impact every other joint or muscle in the body. Creating and maintaining a healthy posture, therefore, begins with the feet and ankles. Properly fitted shoes lay a solid foundation for your posture and the alignment of the spine. They can also reduce ankle, knee and hip pain, and align your body for exercise.

4. Yoga

One of the best ways to improve your body alignment, whilst also building your mental awareness and resilience is yoga. It can help to improve your flexibility, train muscle groups and strength without force, and improve on your core strength and stability- all of which are crucial to realigning your body. Yoga and other meditative practices can also help you to build your awareness and pay attention to your body. This mind/body connection can help you to identify when and where your pains are from and take corrective actions in the moment.

5. Go Slow

Realigning your posture isn’t something that will happen overnight. Like all good things, it will take time. After all, you’re trying to re-train years of bad habits or compromises.

Similar to yoga, other practices that focus on awareness, and the slow movement of muscles and joints can also be beneficial. Low impact activities like Tai Chi can help you to improve your balance points and focus. They can also help to build strength and stability in your core, and realign your spine.

6. Train With a Qualified Personal Trainer

Recently, research has proven that training with a qualified personal trainer will improve your health and fitness results. However, the benefits go much deeper than this, as a qualified personal trainer:

  • Can teach and/or correct your form and posture while exercising
  • Will explain which muscles are active and which are at rest in a certain movement. This can help to build your mind/muscle connections, and determine if you are compensating with the incorrect muscle group.
  • Can help you to implement small changes each week, which will lead to drastic corrections of your body alignment and posture over time.

At Turnfit, our team of qualified personal trainers have the knowledge and expertise to help correct your posture and realign your body. In normal circumstances, our team is on hand to show you in person how to implement the small postural changes required. However we have also developed our own health and wellness app to help improve your alignment from the comfort of your home, and with regular video coaching calls, we can help you to correct your form before it becomes a bad habit.

How Can I Join The Turnfit Family?

If you’re ready to improve your habits, body alignment and health, 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

Build Your Booty and Boost Your Health!

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!

The best Core Workout Is NOT A 6 Minute Ab Routine

 

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!

Check out our full blog article on free health tips, tricks and hacks to getting the core of your dreams.

————————————————————————————–
LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU
Subscribe so that you don’t miss any of our tutorials!
————————————————————————————–
Train anywhere, any time.
https://turnfit.ca/online-training/
————————————————————————————–
Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPersonalTrainers/
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

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

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 🙂 

How to do a 4 Point Kneeling Position

How to perform a 4 Point Kneeling Position with TurnFit Personal Trainers and guest Kennedy Hindley

This position is a prerequisite to some of the more advanced movements. Ensuring you have your positioning correct, means you will be more efficient and reduce the risk of injury.

Steps
1. On all fours, your hands should be directly underneath your shoulders and knees directly beneath the hips. Your arms should be fully lengthened but avoid locking your elbows. Your hands are pushed into the ground.
2. Your spine should be in a neutral alignment. Make sure your spine is straight. Adjust your hips and neck as necessary. It is often good to have someone else check that your spine is completely straight.
3. Press your hands into the ground and rotate your elbows forward.
4. Pull your shoulder blades into your back pockets.
5. Hold.

NOTE: Your chest and the front of your shoulders should be open without tension in the neck area.

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How to do a Weighted Banded Psoas March

How to perform a Weighted Banded Psoas March with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise adds weight and complexity to a foundational core stability and strengthening program. A more advanced version of the psoas march, it protects the lower back while engaging the hip flexors. People with tight hip flexors will benefit from building up to this exercise and using it to keep their hip flexors strong and flexible for better movement.

Steps
1. Lie face up. Bring our legs to tabletop position, knees bent and lower legs parallel to the floor. Place a band around your feet.
2. Fully extend your arms above you in line with your shoulders while holding a plate.
3. Breathe into your lower abdomen to stabilize your lumbar spine.
4. Move the feet outward creating tension while holding a plate. Tuck your chin in to raise your head to look at your feet.
4. Brace core while you reach one leg out against the banded resistance as though you will straighten the leg but not allow it to touch the floor.
5. Bring it back to the starting position.
4. Repeat alternating legs.

NOTE: Do not allow your rib cage to lift as you move your leg. Maintain contact of your back to the ground.

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PHONE: 778.887.0660

How to do a Dead Bug Lateral Pallof Press

How to Perform a Dead Bug Lateral Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise will help strengthen and stabilize your core, engaging each side of your core. By keeping your lower back on the ground you are minimizing pressure on the back.

Steps
1. Loop the midpoint of a resistance band around a pole or squat rack, about 2-3 feet off the ground.
2. Lie on your back 2 or 3 feet from and facing sideways (lateral) to the anchor point of the band, and clasp your hands together around the band. Arms bent hold the band right next to your rib cage.
3. Make sure you have a neutral alignment of your spine along the ground. Breathe, drawing air into your lower abdomen.
4. Raise your legs so that your hips and knees are both bent 90 degrees. .
5. Press your arms away from your rib cage. Keep your back in contact with the ground.
6. Move your arms back down.
7. Repeat.
8. Face the other way and repeat.

NOTE: During this contralateral movement, think about moving your arms back and forward in the middle of the shoulders without rotation.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
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PHONE: 778.887.0660

How to do a Glute Bridge Pallof Press

How to Perform a Glute Bridge Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This is a great combination exercise that engages your core, especially your obliques, and your glutes. Another excellent ab and booty exercise.

Steps
1. Assume a supine position and attach a handle to a cable stack at chest height.
2. Bridge your hips to an extended position, hold the handle to your chest and allow the knees to remain bent with the feet flat.
3. Press the handle vertically to extension as you exhale.
4. Return to the starting position as you inhale.
5. Repeat, maintaining the glute bridge the entire time.
6. Do the same on the other side.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

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Connect with us:
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PHONE: 778.887.0660

How to do a Side Plank Star

How to Perform a Side Plank Star with TurnFit Personal Trainers and Guest Kennedy Hindley

A side plank has multiple benefits and shouldn’t be overlooked. It is a total body workout that strengthens your core, arms, and legs. It also improves your balance. This version of the side plank adds a challenge that further improves your balance.

1. Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line.
2. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
3. Hold your core tight and lift your right arm and leg towards the ceiling very slowly to create a star shape.
4. Hold.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

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Connect with us:
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WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

How to do a Side Plank

How to Perform a Side Plank with TurnFit Personal Trainers and Guest Kennedy Hindley

A side plank has multiple benefits and shouldn’t be overlooked. It is a total body workout that strengthens your core, arms, and legs. It also improves your balance.

1. Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line.
2. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
3. Hold.

NOTE: Your feet can either be staggered for more stability, or stacked for more of a challenge.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
Train anywhere, any time.

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Connect with us:
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FACEBOOK: https://www.facebook.com/TurnFitPerso…
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

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