Category

Breathing

14 Day At Home Workout Challenge | HIIT Fat Blasting Workouts

By | Breathing, HIIT Workout, online personal training

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

Falling asleep fast doesn't have to be a challenge

Fall Asleep Fast! 5 Ways to Unwind

By | Breathing, mental health, Mindset, Sleep

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

Falling asleep fast doesn't have to be a challenge

1. Put Your Phone Away

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

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

2. Watch What You Eat

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

3. Exercise During the Day

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

Woman sitting at desk writing in a journal

Journaling can help your mind to unwind at night

4. Take up Journaling

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

5. Be Consistent

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

So How Do You Fall Asleep Fast?

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

About Turnfit

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

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

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

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

We look forward to hearing from you!

-David Turnbull

Planks are a great way to train your core

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

By | Blog, Breathing, Core

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

Planks are a great way to train your core

Why Is Training Your Core so Important?

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

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

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

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

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

Strengthen Your Core and Stabilize Your Body

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

1. Engage Your Core

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

2. Use the Magic Formula

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

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

 

3. Don’t Forget to Breathe

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

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

Build Your Core from Your Lounge Room

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

Bird Dog

Wall Sits

Dead Bug (with or without bands)

Russian Twist

Mountain Climbers

Plank

Plank Twist

Bonus: Use Your Breath to Engage Your Core

 

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

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

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

How to do Supine Diaphragmatic Breathing Legs Elevated

By | Blog, Breathing

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

By | Blog, Breathing

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

By | Blog, Breathing

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

By | Blog, 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

By | Blog, 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

By | Blog, Breathing, Core

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

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