Andrew Doyle BBRS, CIM Elite Personal Trainer

11/26/2021

So here we are. With December just upon us , A month full of fun, candy canes, lights, trees, parties friends and traditions.

But the Holidays can also be stressful for some people, so I’m going to continue on with the some tips on training your mind and body and look after itself.

Strength and conditioning exercises on a regular basis, will make a significant contribution to training your mind and body. Expectations and sugar is everywhere this time of year, so if you’re starting to feel the pressure - I get it.

However, through proper and consistent movement, you’ll center your system and push away the unwanted stress, anxiety that can often be the cause of unwanted cravings.
Try my recommended exercise on a regular basis to help train your mind and body.

Battle Rope

1. Works your pectorals and deltoids.
2. Works your triceps, deltoids and pectorals.

To learn more or see these exercises in action, come and see me at the Club16 Trevor Linden Linden Fitness downtown location.

You can also visit my personal website to learn more about how clients are achieving optimal health at

www.andrewdoylept.ca

11/06/2021

November 5th 2021

Damage control

The Holidays are approaching fast which means it’s time to enjoy cookies and cream and food of all kinds; in moderation of course! The key is to begin training the body now, so that come January, you are ready to get back into the routine without having to play catch-up.

Education

Nutrition combined with regular exercise is the most effective way to reach your health and fitness goals. Every good meal is an investment whether you want to get a better sleep, decrease stress or feel more energetic. Establishing a clear plan of attack from the outset, will help you ensure you reach your desired destination.

A three-part framework

Here is a simple, yet powerful, 3-part framework that will allow you to follow any kind of healthy meal plan.

• Food Tracking: A trusted food tracking process and methodology will allow you to see your nutrition habits and provide feedback in real time.

• Accountability: The key to your success in nutrition is clear goals and having a coach or friend that will be there to hold you accountable and support you along the way.

• Sustainability: Nutrition is not be an all or nothing proposition. The key is to make changes that are realistic for you to accomplish and sustain for the long term.

Let’s talk

To learn more about an approach to nutrition that fits you, call me at 6047005458 or come and see me at the Club16, Trevor Linden Linden Fitness downtown location. You can also visit my personal website to learn more about me at www.andrewdoylept.ca.

“Healthy mind, healthy body… …So, get ready to have a great life!” Get In Touch Andrew Doyle, BBRS CIM Elite Personal Trainer About I have been involved in the fitness industry for over ten years and have been a personal trainer at Club16 Trevor Linden Fitness since 2018.  My extensive and ...

11/03/2021

With less than 9 weeks until 2021 becomes history !

Are you interested in Finishing Strong and Achieving some Goals by xmas / nye.

Looking to work with focused people:)

Let me know if interested

Your in health

Andrew Doyle BBRS, CIM
Elite Personal Trainer

11/02/2021

I struggle to lose weight because________________.

10/26/2021

IS SITTING THE NEW SMOKING?

In short, the answer is NO, but also YES…..

Review looked at 18 studies with 794,000 adults in U.S., Canada, Australia, Europe, Japan

Adults who sit for long periods may face a higher risk of Type 2 diabetes than individuals who move around more often, a new review concludes.

Even adults who met guidelines for physical activity risked compromising their health by sitting for prolonged periods, say researchers who estimated that sitting behaviour was associated with double the risk of diabetes.

Who knew there were other physiological and biomechanical
effects of prolonged sitting.

• Turns off the muscles and nerves from the waist down

• Inhibits your core muscles

• Causes poor posture and muscle imbalances and therefore increase injury risk, including lower back pain, neck pain, and headaches

• Lowers your resting metabolic rate so your metabolism is slower, leading to weight gain and obesity

• Increases risk of cardiovascular disease by approximately 10-20%


Sitting for more than 8 hours a day is associated with the above problems, and going to the gym for an hour after work does not counteract the 8 hours at your desk.

My Tips to sit less

Attending the gym and undertaking regular exercise will improve your fitness, your endurance, and strength.
But , You cannot out-train a sedentary life, the only thing you can do is get up more, and regularly.

One of the things prolonged sitting does is alter muscle length, and the connective tissue called fascia. Fascia wraps every structure in your body, muscles, bones, organs, muscle fibres, groups of muscles.

It’s a little bit like a stretchy glad wrap, and it adapts to support whatever posture you are in most. So in people who sit a lot, it alters its length and stiffness to support that posture, leading to stiffness, joint restrictions, and muscle restrictions.

MY STRATEGIES FOR OVERCOMING THE EFFECTS OF PROLONGED SITTING

• If you drive to work, park further away from the office so you have a bit of time walking

• Take the stairs, not the lift

• Reflect on your work task management and time management so you get up to go to the printer or to see another staff member or go to the kitchen or bathroom every hour. This one worked wonderfully for me when I was still in an office, and I still use it as a student with prolonged study periods

• Have a list of desk exercises positioned where you can see it, and do them regularly

• Have a reminder on your phone or computer that tells you to get up and move, or even lock down your computer/email so you aren’t tempted to stay working

• Don’t eat lunch at your desk

• Get a sit to stand desk, and change it about 2-4 times during the day.

The best posture, is the next posture

All of these will also help refresh your concentration, and help your mental energy.

What is perhaps most important from a big picture view, is a cultural change. Get talking to your staff and management, and look at how workplace culture encourages prolonged sitting, and what can be done address it.

Would like to know more, of how you or work colleague can get into better shape and prevent that potential forest fire that is diabetes.

Here is a simple exercise to get you up and running (Seated Squat)

Recommended Sets / Reps - 3 x 10 – 12 Reps

Benefits - Enforces Proper Technique - safety / improves Mobility and range of motion – movements / Helps build power and strength – injury prevention

Reach out to me at any time

Andrew Doyle BBRS, CIM
Elite Personal Trainer
Club 16 Trevor Linden Fitness/She's Fit!
1055 Canada Place, #50, Vancouver BC V6C 0C3
Ph: 604 700 5458
andrew.doyle@trevorlindenfitness.com

09/02/2021

School is in !!!!!

Kids are back in school, got time on your hands , what are you going to do ???

Moms and Dads, now is the time to get in shape. Dedicate your free time to get your body and mind right, cos the school season will not last forever – use this time wisely.

Whether you are looking to : Lose weight, get strong, get your mind right. Time to get off the fence take some action.

Here are 3 ways to get you started

1 - Get outside get some fresh air.

2 - Attitude - stop thinking about the reason why you can't and
just take that first step forward.

3 - If you are sacred or worried, I get it - first step, make that call.

Have you been Thinking about getting in shape, but don’t know where to start, Try my recommended home exercise

Home exercise: Squat

recommended reps - 3 x 8 - 10 Reps

Benefits - lower your chances of injuring your knees and ankles. As you exercise, the movement strengthens your tendons, bones, and ligaments around the leg muscles. It takes some of the weight off your knees and ankles.



Reach out to me anytime

Yours in health

Andrew Doyle BBRS, CIM
Elite Personal Trainer
Club 16 Trevor Linden Fitness/She's Fit!
1055 Canada Place, #50, Vancouver BC V6C 0C3
Ph: 604 700 5458

08/12/2021

Get Ready for ski and snow boarding season.

Snow coming down in peaks.

You don’t want to call it quits early on your first day out skiing because your sore thighs and legs are screaming for après ski just a few runs in.

A preseason ski conditioning workout can help you ski better, stay out longer and have more fun.

Here’s a quick, general overview of how I will help you tackle those slopes with authority

• Boost muscle power. We will Strengthen the areas that get worked the most: your quads, glutes, hamstrings and hips.

• Focus on balance. We will Work your core and the muscles around your hips, which in turn helps provide stability to injury-prone areas such as the knees.

• Build endurance. We will Condition your body so you can easily ski run after run without packing it in before you’re ready.

• Bump up your cardio. Complement this exercise plan with cardio activity such as running, biking or interval training to get your lungs and heart pumping.

Here is my favorite exercise for tackling those slopes – Burpees

Why Burpees ??

Burpees build total body strength, improve cardiovascular fitness, help build explosive power and improve joint range of motion. Practically everything you need for the slopes, all in one exercise.

My Take Away :)

Safety is your responsibility. No internet article or video can replace proper instruction and experience of a Personal Trainer ;)

Would like to know more in adopting the proper techniques before you engage in any outdoors activity !

Please do reach out to me at any time

Your in health

Andrew Doyle BBRS, CIM
Elite Personal Trainer
Club 16 Trevor Linden Fitness/She's Fit!
1055 Canada Place, #50, Vancouver BC V6C 0C3
Ph: 604 700 5458
andrew.doyle@trevorlindenfitness.com

07/16/2021

Compound or isolation: what builds muscle better 🤔😎

If you’re a beginner, compound exercises help you build your foundation quicker by giving you more for the time and effort you put in. They help you lift heavier loads and build more strength overall.

Let's talk about the benefits: 👍

1. They'll save you time.

Think about exercises like squats, clean and press, push-ups, and pull-ups – you could incorporate just two of those exercises into a workout, do 10-12 reps in 3 - 5 sets, and have a great full-body workout because you're utilizing the multiple joint movements. To hit all of those muscle groups, one by one would take much longer.

2. Quality Vs Quantity

The more muscles you engage, the more testosterone your body releases. More testosterone means you’re capable of more muscle growth. Think of a squat, where you’re balancing the barbell on your traps. You’re using your torso and core and you're engaging your shoulders, legs, glutes and stabilizer muscles to balance that weight as you bring it down and up. So that compound movement increases your growth factor, allowing your body to really build up power and strength.

3. They'll increase your functional fitness.

You’re doing compound movements every day: reaching up to get something off the top shelf, squatting down to pat your dog. Adding functional exercises to your training will help you move easier through life. Plus, getting all-over strong will help you lift more weight in isolation.

Here is one of my Favorite Compound Exercises - Stability Ball Jackknife followed with a declined pushup - Enjoy 😎

My Compound -building program will help you reach your fitness goals for everyday life.

Reach out to me at any time

Yours in health

Andrew Doyle BBRS, CIM
Pro Elite Personal Trainer
Club 16 Trevor Linden Fitness/She's Fit!
1055 Canada Place, #50, Vancouver BC V6C 0C3
Ph: 604 700 5458
andrew.doyle@trevorlindenfitness.com

07/13/2021

BENEFITS OF STRENGTH TRAINING FOR BONE HEALTH

With the increasing emphasis on the advantages of strength training for your overall health. Many people only consider the role of strength training for building and maintaining lean muscle tissue.

This is not the case ;)

The benefits of strength training are NOT limited to muscle building; but also assists in fat loss, improving sleep, lifting your mood, increasing strength, strengthening your bones, whilst also increasing your ability to undertake day-to-day activities.

For older adults and the elderly, strength training has been shown to decrease the risk of falls and injury; whilst increasing independence in daily life.

Among the many benefits of strength training; the positive impact strength training has on your bone health must be considered as one of the most important for ones long-term health.

You yourself that question - How does strength training benefit bone health????

Here are my top 5 reasons - Enjoy ;)

1 - Strength training improves bone density

Doing weight lifting exercises on a regular basis is the best means for building stronger bones and improving bone mineral density. Exercises including lunges, deadlifts, push-ups, squats and other whole-body strength training exercises are known to improve bone density very fast in people of all ages. This, in turn, reduces the risk of falls and fractures.

2 - Strength training reduces the risk of osteoporosis

Osteoporosis is an increasing public health problem which has a huge financial and emotional cost to the community. Osteoporosis is indicated by low bone mass and higher vulnerability to fractures, especially of the spine, hip and wrist. Strength training, especially, high intensity strength training, offers the added advantage of influencing mechanical stimulus for maintenance and betterment of bone health through improved muscle mass, strength and balance.

3 - Improves Joint Flexibility

Resistance training exercises, especially exercises involving balance and power, improve strength and stability. It helps in improving physical function in individuals suffering with pain in the lower back.

4 - Improves Balance

Strength training exercises which incorporate balance teach your nervous system better balance and control of your body; and thus, improving your balance and reducing your risk of falls. This learning which occurs deep within your nervous system occurs at all age groups; and relies on you to undertake the right type of strength training exercises.

5 - Slows bone loss

Resistance training is a bone-stimulating activity and plays a vital role in slowing the process of bone loss. Moreover, This is extremely beneficial in offsetting age-related bone mass decrease. Bone-forming cells stir into action with activities that place stress on our bones. Weight bearing and strength training exercises put healthy mechanical stress on your bones. This mechanical stress leads to solid, stronger and healthier bones.

Reach out to me with any questions or queries

Yours in Health

Andrew Doyle
BBRS, CIM Elite Personal Trainer

07/08/2021

Adopt a golf fitness program to sharpen up your game !!!

What can you do in the gym to help your golf game?

Short answer: A lot !!



When golfers think about improving their game, they often envision hours of practice on the green , with the latest golf equipment or hours grinding on the driving range. However, apart from improving the accuracy of your swing or short game, all golfers of all levels need to be physically conditioned to ensure a consistent game

I know You are ask yourself - What does the gym have to do with golf!! and how can this improve my overall golf game!!.
Would like to know more – Please read on 😉

If you have been putting off exercise I can tell you from personal experience it is one of the best things you can do to improve the quality of your life. However, you came here for the benefits for your golf game, so let’s discuss!

Having worked with golfers in the past, The main benefits are:

Injury prevention

Adding speed and power to your swing

More control over your swing

Reducing fatigue on the course

1 - Injury Prevention

The most common injuries for recreational golfers can all be reduced or prevented by strengthening your body and warming up properly.

Typically golfers will have lower back issues, tendinitis, and muscle and joint pain throughout their body. The golf swing can put a great deal of stress on your body, and if you lack the proper strength and flexibility there is a greater chance you are going to experience pain or injury. There is nothing worse than having to take a forced break from golf because your muscle fibers are not firing the right way.

2 - Adding Power to Your Swing

Every golfer wants to know how to hit the golf ball farther. Most players won’t do it properly though. With Balance and mobility, you can increase your swing speed then you will add distance to your shots.

However, if you just try to swing harder without doing any kind of proper golf fitness routine, then it is likely you will either injure yourself or harm the quality of your swing. This is where fitness can absolutely help. When you increase your overall strength and flexibility, then it will be easier for you to add swing speed, without even thinking about it.

3 - Control Too!

Hitting the ball farther is great, but you also want to keep it in play. The golf swing is an extremely complex movement and requires control of your body to see success. This is probably the most underrated benefit of taking on a golf fitness routine.

Why ?? - Many golfers are unable to make smooth, effortless swings because their bodies are extremely tense on the course. What doe this mean??, in a nutshell - a relaxed movement , not gripping the club too tightly, engaging muscles all throughout your body rather than just one spot, and being efficient with the energy you expend. Learning to do this in the gym, will yield major benefits on the course.



4 - Reducing fatigue on the course

Cardiovascular workouts should absolutely be a part of your golf fitness program, The fitness world is starting to shift to High Intensity Interval Training (HIIT). This method uses quick fire round bursts of exercise, followed by short recovery periods. If done properly you can burn more calories in 15 minutes than you would in 60 minutes with a traditional cardio exercise like jogging.

These workouts are actually more beneficial to your golf game because they can build strength, increase speed in your swing, and increase your stamina.

If you are walking golf courses (which you absolutely should), your cardio workouts will reduce the amount of fatigue you may experience during your round. I’ve noticed golfers huffing and puffing towards the end of their rounds. It negatively impacts their performance on the closing holes. Not me though! I feel pretty fresh through the 18th hole, and I largely credit it, to the HIIT workouts I do in the gym, and so can you !!!



Are You Convinced ?

Hopefully, I have got you excited about exercising in order to improve your golf game. I truly believe that a golfer of any level will see increased performance on the course if they put in a moderate amount of effort each week doing the right kinds of exercises.

Make an investment in your golf by taking care of your body – elevate your golf performance and enjoy the game you love without limitations



To give you a taste of what Golf Fitness is all about , here is a sample exercise that is great to improve core strength/stability and your golf performance.



Please reach out with any questions

Yours in health

Andrew Doyle BBRS, CIM
Pro Elite Personal Trainer
Club 16 Trevor Linden Fitness/She's Fit!
1055 Canada Place, #50, Vancouver BC V6C 0C3
Ph: 604 700 5458
andrew.doyle@trevorlindenfitness.com

07/06/2021

The importance of hydration💧💧💧

Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.

As a Fitness professional of 12 years here are my 2 top tips , to shed more light on how much one should be drinking per day / and why to avoid sugary drinks 🤔

Experts recommend drinking roughly 11 cups of water per day for the average woman and 16 for men. And not all of those cups have to come from plain water; for example, some can come from water flavored with fruit or vegetables (lemons, berries, or orange or cucumber slices), or from coffee or tea, all in moderation of course 👍

My second tip , is to say stay from those sugary drinks !!!

why ??

caffeine and sugar, doesn't replace any of the fluids you're losing while you sweat , more so while you exercise. The caffeine, which can be a diuretic, will actually make you need to urinate more quickly, and you'll lose more fluid.

The only way to counteract this vicious circle, is to increase your Dailey intake of water - How ?? - One Cup at a time - Trust me your body and mind will thank you for it 😎

Stay healthy and hydrated

Yours in health

Andrew Doyle BBRS, CIM
Elite Personal Trainer
Club 16 Trevor Linden Fitness/She's Fit!
1055 Canada Place, #50, Vancouver BC V6C 0C3
Ph: 604 700 5458
andrew.doyle@trevorlindenfitness.com

07/02/2021

July 2nd 2021

TOP FIVE THINGS TO LOOK FOR WHEN HIRING A PERSONAL TRAINER 🤔

Whether you’re trying to lose weight, recover from an injury, train for an athletic event, or simply stay in shape, an individualized workout plan under the guidance of a personal trainer can help you achieve most of your health and fitness goals.

A personal trainer will formulate a customized exercise regimen keeping your goals, health history, limitations, availability, and budget in mind. They even offer nutritional advice and focus on ensuring you receive maximum results in minimum time.

However, with so many fitness professionals to choose from, you need to do sufficient research to find a knowledgeable professional. To simplify your search, here’s a list of the top five things to look for when hiring a personal trainer.

Qualifications.

Fitness enthusiasts often become certified personal trainers by passing weekend courses. They lack the knowledge required to plan daily workout routines and suggest beneficial exercises for your body type. By hiring qualified personal trainer, you can avoid injuries and improve your body strength.

2. Knowledge.

When dealing with complex bodily injuries, it is essential to consult a personal trainer who has an excellent foundation of exercise physiology and biomechanics. They must understand the impact of different exercises on your body and how to treat particular injuries.

3. Experience.

Your personal trainer must have experience in treating complex injuries such as concussions, knee and hip replacements, spinal surgeries, and other ailments. Experienced professionals will be able to help you achieve your fitness goals faster.

4. Professionalism.

You need to hire professionals that are committed to your health and will not take your fitness goals lightly. They can frequently change your exercise regimen to ensure that you receive maximum benefits from your regular workout.

5. Reliability.

Fitness is all about patience, discipline, and motivation. Your personal trainer should be an embodiment of all the qualities that they teach you. They must be on time, prepared, and ready to train you.

Would Like to know more about what Personal Training is all about, here is an effective exercise to get you on track.

Kneeling ball Slam – enhances mental clarity ( No More Stress😖 ) , improved heart health , lower body fat , helps strengthen the muscles and prevents injury.

Reach out to me any time with questions or queries 👍😎