With Nike+, it’s easy to track your time, distance, pace and calories burned. Join nikeplus.com, the world’s largest running club, and you can track your progress, join challenges, map your routes and connect with friends. Learn

• Nike+ SportWatch GPS powered by TomTom ® (sensor included and optional)
• Nike+ SportBand (sensor included)
• iPod nano ® mobile digital device and Nike + iPod Sport Kit (sensor and iPod nano receiver included)
• iPod touch ® 2G mobile digital device and Nike+ sensor
• iPhone ® 3GS mobile digital device or iPhone ® 4 and Nike+ sensor
• Nike+ GPS app for iPhone (no sensor required)

After I have fully used the watch for a few months and many runs I will post my review, but for now here are the facts:

Think Less, Run Better

Put on your Nike+ SportWatch GPS, go outside and run. The Nike+ Sensor is optional. Tap the screen to mark laps and activate the backlight during your run, and personalize the data that you want to see during your run. For direct connect, USB contacts are built into the watch strap—just plug the watch directly into a USB port on your computer to upload run data and recharge the battery.

Enhanced Accuracy

Using GPS by TomTom with the Nike+ Sensor, you can start tracking your run instantly, and get accurate speed and distance information, indoors or out—even if the GPS signal gets interrupted. The Nike+ SportWatch GPS by TomTom tracks your time, distance, pace, heart rate and calories burned. It also shows your mapped route, with pace data, and changes in elevation on Nikeplus.com. And it’s heart-rate monitor compatible with the Polar Wearlink+ Transmitter.

You’ll Never Slack Again

View your Nike+ history (up to 50 runs) and PRs, and set automatic Run Reminders when a run hasn’t been logged in the past five days. Run a personal best, receive an Attaboy. You can also find new routes, set personal goals and access training programs on Nikeplus.com.

Get Hooked Up With Nikeplus.com

Join challenges and connect with friends as a member of Nikeplus.com, the world’s largest running club. View routes that your friends have run or shared, find the most popular areas to run and share your run activity on Facebook or Twitter.

Watch Setup

Before your first run with the Nike+ SportWatch GPS, visit nikeplus.com/downloads to download and install the Nike+ Connect Software. Then plug your watch into a USB port on your computer to set it up and charge the battery. Questions? Check out the FAQ page.

Staying at a healthy body weight is important as weight can play a role in cancer.  Studies suggest a weight gain of 11 pounds in an adult may increase your cancer risk.  To maintain or achieve a healthy body you want to eat a healthy diet and get physically active.  Avoid any food or drink that is low in nutrients such as a sugar filled drink or high fat foods from a fast food joint.    Try to enjoy the natural sunlight and include foods with vitamin D into your diet.

Food to eat:

• Try to fill your plate with at least 2/3 plant foods.
• Eat a variety of colourful vegetables and fruits every day
• Eat whole grain foods with every meal

Foods/Drinks to limit:

• Red meat
• Avoid processed meat such as hotdogs, bacon & sausage
• Cut back on Salty food
• Alcohol

To find out more information on how to prevent Cancer go to the World Cancer Research Fund International

Check out the Canadian Health Food Guide for more information about your diet.

Yet, when you ask most people if they set aside time for rest, they will tell you that they are just too busy to rest. There are just too many things to get done, too many demands, too many responsibilities, too many bills, and too much urgency. If you don’t give yourself a rest you become burnt out, your mood and motivation go down drastically! We each get one life and one body to live it in. Therefore, we eat healthy, we exercise, and we watch our bad habits. But then we allow our schedules to fill up from morning to evening. Rest is as essential to our physical health as the water we drink and the air we breathe.

Now that you know this valuable piece of information I want you to set aside some time to relax every time you click to read about my Maui Vacation. Before you continue reading take in a deep breath,in through the noise then out through your mouth. Do this 10 times and each time you will sinking deeper and deeper into a relaxed state of mind. I want you to let go of your daily stress and pretend that you are now on this trip and experiencing what I am.

;

**********Warning***********************************************************************Warning**********
I am going to attempt to blog through my iPhone so I apologize for the spelling mistakes I make.

************************************************************************************************************

Links:

Trip advisor: http://www.tripadvisor.ca/Hotel_Review-g60634-d111846-Reviews-The_Whaler_on_Kaanapali_Beach-Lahaina_Maui_Hawaii.html

Whaler: http://www.whalerkaanapali.com/

;

Day 1
Made it to Maui!!!
We were a little worried that we would not make it to Maui because of all this issues with Air Canada. Thank you so much for not striking!

After arriving we met up with the rest of the family, had dinner and then went to bed.

Day 2
Wake up 8:30 then hit the gym. I was excited to see their gym included more than just cardio equipment.
Then back to the room and had breakfast on the patio facing the ocean and relaxed. By 10 we were at the beach. The weather was perfect! Not to hot that you instantly melted but warm enough that we had to keep popping into the water. The water is so clear that you can see the fish swimming around you and the temperature is great.
After a little relaxing we did a little snorkeling and saw so many colorful fish.
After relaxing we headed back up to our room to have some sandwiches had a short nap then headed to Safeway to get some groceries. I have to say I am jealous of how cheap everything is here! I think maybe we will sell our place and move here.

7pm dinner then some more relaxing. Everyone is sun burnt but me.

Day 3
After breakfast we headed down a couple of hotels down to the Sheraton hotel. Man what a difference! I’m not saying that our hotel is bad at all but this one has it all!! A Huge Huge pool with water slides and bridges all on beachfront property. This hotel feels like a Huge resort like in Jamaica.

4:30 we went down to old Lāhaina Lūau. It was so perfect. They had people singing, dancing, a Buffet and a beautiful scenery. The event was 3 hours long but it was so great time just flew by. After that we drove back to our resort and then just lazed around before going to bed.

Day 4
7 am wake up, a quick breakfast then off to the Fairmont hotel an hour away so Jessyca can see what it’s like for future clients. Once
Valet took the car we were immediately welcomed with lei’s. The Fairmont just finished their multi million dollars in upgrades and wow you can tell, It was so beautiful! Everything was perfect. This place looks like it would be the best for weddings! (hint to family start saving now).
All the lawn chairs have flags you can raise to let your server know your ready for a drink, do you don’t even have to get up. The hotel has coffee, gift shops and restaurants on site. Basically you do not have to leave the resort at all. Even of you want food from the grocery store you can write out your list and have someone pick it up. I would defiantly stay in and highly recommend this hotel!
Next we went to the Four Seasons and it was ok. I think after being wowed with the Fairmont hotel everything else you just can not
Compare.

After touring the hotels we stopped off to eat at Longhi’s Wailea restaurant. The food was amazing and cheep!

After getting back to the hotel I was able to squeeze out a quick workout before meeting up with the family and then going to dinner.

Day 5
Slept in till 9 today
Had my healthy breakfast on the patio then off to surf school. Five of us went surfing as a group so we shared the instructor. We had a blast!!! I didn’t get up on the board for all the waves but once I did it felt awesome and totally natural!!! (must be my long surfer hair that gives me good balance on the surf board). I will update this with some great pictures once we get home.
We surfed for about 2 hours, and time just flew by. I think surfing is going to be my new hobby.
The instructor told us it only takes 4 years to get down pat. It might take me longer since I won’t be surfing everyday or even every month. Haha
After that we were all so thirsty and hungry. You might think swallowing gallons of sea water would quench your thirst but your wrong! Salty water makes you even thirstier!
After eating we headed back to our condo resort and went straight to the beach. The waves were crashing down on us so hard but it was wicked! We jumped into thousands of waves and by the end I was blood-red from the waves beating on me. After that we called it quits, relaxed in the sun to dry off then back to our rooms to shower and rinse off the sticky sand that is almost impossible to get off for some reason.

After that we went down to the food court, picked up some fast food and then headed back to our room to watch a movie. Then bed.

Day 6
8:30 wake up, followed by a healthy breakfast on the patio relaxing to the sound of waves cashing down on the beach.
10 am. Back out surfing!! We spent another few hours hitting the waves. It was really fun until I back flopped onto a huge rock. Ouch! Oh well. After surfing we headed back to the hotel but made a quick pit stop over at Starbucks. pretty much everyday we have to hit Starbucks up. Yummy caramel macchiato
Back at the resort we had lunch then headed back out onto the beach and played around in the waves. It was awesome and painful all at the same time.
Now we are back in our rooms showering off. Then we are heading out to the Sheraton hotel for a nice dinner. I must say I am surprised that I am able to eat at least half my meals healthy. I like it! I don’t even have a craving for chocolate an other sweets. Maybe I will come back and actually be the same weight I was when I left or even better lose some body fat.
At Safeway we even found Special K healthier option chips.

Day 6
Today is our last full day on Maui. We went out for breakfast today. (my first un healthy breakfast so far)
After breakfast we walked around the boardwalk shops, then relaxed out at the beach. Then everyone showered off and half our group packed up as they are flying home tonight. It’s now 7:30pm and we are going to have our last supper here and then probably relax before bedtime. Tomorrow we get up early to pack and return home.

Day 7
Bye bye Maui
We will miss you. Right now I am eating my last breakfast here.

After a long day of travel we are back home. I already miss Maui. This was a great vacation. We got to see family from Winnipeg and we did a few activities and a lot of some much-needed relaxation. The whalers village was great. I would recommend it if you have a big group of people and if you want a condo so you can make some of your own meals. If it’s just a couple of people and you don’t need huge kitchen the I would recommend the Fairmont hotel.

The Whaler on Dwellable

Weight lifting exercises help you burn fat even when you’re at rest.  Muscle cells burn more energy than fat cells therefore the more muscle fibres you have the more calories you will burn.  To increase your metabolism through resistance training is a great way to gain more muscle fibres.   Improving your metabolism means that you don’t have to starve yourself on low-calorie diets to look good.   Low calorie diets alone can actually slow down your metabolism making  it harder to lose weight and keep it off.  To lose weight and look great you must eat healthy and have a well balance exercise plan that includes cardio, weights and flexibility training.  This is the safest and most effective way to lose fat and keep it off!

Check out the Canadian health food guide to see what you should have in your diet.

Benefits you gain from weightlifting

• Weight control
  
• Leaner, stronger body
  
• Improved appearance
  
• Better posture
  
• Lower blood pressure
  
• Increased resting metabolism rate
  
• Lower resting hear rate
• Stronger bones, and protection against osteoporosis
• Positive body image
• Increase muscular strength and endurance
• Increase self-confidence
• Improve coordination, balance, agility, power and speed

Research has shown that people who regularly exercise but do not change their diet can lose significantly more weight than less active people. Thirty minutes of moderate-intensity exercise may be adequate to maintain cardiovascular health, but it might not prevent weight gain. Between 45 and 60 minutes of exercise per day may be needed to promote weight loss.  This may seem like a lot of time eating up your already busy schedule, but just remember once you achieve your goals it is much easier to maintain your body weight.  Over the years you may notice your weight slowly sneaking up on you and while 5 LBS a year doesn’t sound that bad thing of what it will be 10 years down the road.  Try to keep it in check now! Children need more activity, so try to get them involved in sports or keep them busy.  Try not to use the TV as a baby sitter.

Losing significant weight requires both exercise and calorie restriction. In addition, if a person exercises without dieting, any actual weight loss may be minimal because dense and heavier muscle mass replaces fat. Once bringing a weight training plan regardless of weight loss, a fit body will look more toned and be healthier! People who exercise are more apt to stay on a diet plan. You become more aware of how hard and long it takes to burn of those calories.  The next time you think of having fast food you may think to yourself that whole week I spent exercise could be wasted on one meal out!   Exercise improves psychological well-being and replaces sedentary habits that usually lead to snacking, for example watching TV and having a bag of chips. Exercise may even act as a mild appetite suppressant.

The more strenuous the exercise, the longer the body continues to burn calories before returning to its resting level. This state of fast calorie burning can last for as little as a few minutes after light exercise, to as long as several hours after prolonged or heavy exercise. Resistance training is excellent for reducing fat and building muscles. It should be performed two or three times a week. Lifting weights builds muscle, which burns calories all day! It is important to realize that as people slim down, they burn fewer calories. The rate of weight loss slows down, sometimes discouragingly so, after an initial dramatic head start using diet and exercise combinations. People should be aware of this trend and keep adding to their daily exercise routine.

Changes in fat and muscle distribution may differ between men and women as they exercise. Men tend to lose abdominal fat (which lowers their risk for heart disease faster than reducing general body fat). In women, aerobic and strength training are more likely to result in fat loss in the arms and trunk. However, they do not gain muscle tissue in those areas. There is not way to pick a particular area to burn fat, everyone is different. Usually this first place that you gain fat is the last place you lose it.

Just keep in mind the end goal is the quality of life you want.  For example I know that I want to be fully mobile when I am 100 years old.  I don’t want to spend the last 20 or 30 years of my life in a wheel chair.

David Turnbull, Vancouver Personal Trainer.

For pricing and contact info click here 

The Importance of strength training should not be underestimated.

Ask yourself if you want the following benefits:

• Improve/correct posture
• More lean muscle tissue burning up more calories
• Thicker bone density
• Positive body image
• Increase core stability
• Increase muscular strength and endurance
• Increase self-confidence
• Improve coordination, balance, agility, power and speed
• Decreased risk of stroke, heart disease, colon cancer, breast cancer, dementia, depression and more
• Decrease in body fat
• Improved movement of joints and muscles
• Improved oxygen delivery

Strength training has been proven to benefit everyone! Women, in particular, see tremendous benefits from strength training. Traditionally, women relied on cardiovascular activity and a low-calorie diet to change their physical appearance. Low calorie diets drastically slow down your metabolism! Without including consistent strength training in our program it makes our goals in changing the way our body looks nearly impossible. Research shows that strength training is absolutely essential if we wish to create visual changes in our bodies!

Strength training creates stronger ligaments, tendons and bone destiny, decreasing the likelihood of injury. Strength training enhances quality of life, as it enables us to perform daily activities that require lifting, pushing and pulling.

When done sufficiently and consistently, strength training increases muscle fiber size. Once muscle fibers enlarge, they consume more energy – which boosts our metabolisms, lowering our body fat percentage. On the flip side if you don’t use it you lose it.  Our bodies are smart and if they do not see a need for muscle you will slowly start to lose already existing muscle.  This is why it is important to be consistent with your workouts.

Many women are afraid of strength training because they believe that it will create large muscles that are unattractive.  In order to avoid this gain in muscle mass, women are told to lift very light weights. This recommendation is oftentimes interpreted to the extreme, and women perform many repetitions with 3 or 5 pound weights. Unfortunately, without sufficient load (weight), the muscle will not change, and the goal of “tone” and “shape” cannot be achieved. A change in the shape or tone of a muscle is created in the same way that size is created, with hard work and consistency!! In order to shape or tone your muscle, you must lift a weight that is heavy enough to create muscle fatigue. Working your muscles to fatigue means that your muscles refuse to lift/move the weight in a correct and safe fashion. Working your muscles to fatigue will not necessarily create large, unsightly muscle mass. Even if you work your muscles to extreme fatigue, rest assured, that the majority of women are genetically unable to create large muscles because they lack sufficient hormones or body structure to do so. To build HUGE muscles like body builders you need TONS of testosterone and years and years of extreme weight training!

After starting a weight training plan you will start noticing changes in your body composition.  Your clothes will soon start fitting you the way you want and your self-confidence will slowly start to rise.  I am not going to lie, you may hate working out at the beginning and find it such a chore. Soon this chore will turns into joy, you notice your body is changing in a positive way and you now become even more motivated to keep this new body.  Every mirror you walk past you will be checking yourself out, and filling your head with positive complements instead of before where you would tear yourself apart emotionally.

I highly recommend seeking the advice of a certified fitness professional to help put together a custom plan for your body type and goals. When designing a plan all major muscle groups need to be worked to avoid muscular and postural imbalances. It is recommended that you choose a weight or load that produces muscle fatigue somewhere between 8-12 repetitions of an exercise for the upper body, and 12-15 repetitions for the lower body. Most current research recommends 1-3 sets per muscle group, depending on your goals and current fitness level.

David Turnbull, Vancouver Personal Trainer.

For pricing and contact info click here 

Mission Statement

I am passionate about health and fitness and love to teach. I will educate, motivate and support my clients in adopting a healthier lifestyle. I will design a safe effective program for your individual needs to improve your posture, core strength, flexibility, agility, coordination, balance, build stronger muscles and bones, improve your self-esteem, reduce you stress levels, give you more energy, weight control and help you sleep better. I could go on forever but in the end I just want you to live a happy healthy life . You will be challenged, but if you commit to your program, you will achieve your goals.

For personal training sessions contact me to meet up and discuss your goals and how we will achieve them. Cell: 778-887-0660 or email: turnbulld@gmail.com 

GET READY FOR SUMMER SPECIAL:

1 Session $70

5 Sessions $300

10 Sessions $550

Most Recent testimonials:

Kevinhpan (kevinhpan@gmail.com)

David is one of the few people I trust with my regiment and I have a specific goal when it comes to how I train. He has helped me heavily with my goal.

Arya Reisifard (arya17@gmail.com)

David “the bull” is the best confidence booster you can have during a workout. Very methodical, engaging, motivating, and knowledgeable. Always up at the crack of dawn and ready to devise your routine (whether it be intense strength training or body building). Overall, if you want someone who will constantly provide tips and motivate, David is the man!

Stephen (stephen@dinosaurswillkillyou.com)

Dave’s about the only person I’ve ever worked out with who can keep up with my demanding training regimen. Even though we’re training two or more hours a day, sometimes six days a week, every day he’s there, often before I am, and every day he keeps his trademark positive attitude. Whether you want an intense training partner who will push you past your limits, or a friendly face to motivate you, I’d definitely say Dave’s your man.

- Stephen Symington, Vegan Powerlifter and World Record Holder

Studies show that people who eat breakfast perform better!

Skipping breakfast is a common strategy for people who are trying to lose weight, but it’s usually not successful. Your body expects to be refueled a few times each day, so when you skip meals you may feel so hungry that when lunch time comes, you over-eat or maybe you choose foods that are not the healthiest choices. Eating breakfast will actually help you lose weight! People who eat breakfast are more likely to maintain a healthy weight. Experts believe eating breakfast keeps your metabolism running at full steam. Skipping meals causes the body to kick into starvation mode.

Eating a Healthy Breakfast

While any breakfast may be better than no breakfast, there are some foods you might want to avoid because they’re high in sugars, sodium, saturated fats and calories. Cut back on sugary cereals (over 5.0 grams per serving), high-calorie pastries, and meats like bacon and sausage that are high in saturated fat and sodium.

Breakfast should include protein and plenty of fiber; the combination will help satisfy your hunger and will keep you feeling full until lunch time. The protein can come from low-fat meat, eggs, nuts, protein shake or dairy products. High-fiber foods include fruits, vegetables and whole grains. A healthy breakfast doesn’t need to be extravagant or take a long time to prepare.  If you are strapped for time in the morning simply make a protein shake and grab an apple and you are off.  Takes about 30 seconds.

David Turnbull, Vancouver Personal Trainer.

For pricing and contact info click here 

For the best prices on you supplement needs check out:

XFUEL NUTRITION 

1685 Chestnut Street, Vancouver, BC V6J 4M6

Phone:(604) 738-6651

 

-Written by David Turnbull, Vancouver Personal Trainer.

For personal training pricing and contact info click here 

Click the Link below to help Kevin Pan out with a donation.

http://www.conquercancer.ca/site/TR/Events/Vancouver2012?px=2865870&pg=personal&fr_id=1413

I went into X Fuel yesterday to try Muscle Pharm’s new mixture of Assault.   So far this is my favourite pre workout creatine supplement! I have been using this product for a week now and every workout my pump feels amazing.  The best way to describe this great feeling is, you know when you have a really good stretch and yawn getting out of bed in the morning, and you wish that this feeling would never go away?  That’s the feeling you get with Assault!  Throughout an hour long weight lifting routine I felt a constant surge of energy.

ASSAULT provides bodybuilders, powerlifters, fighters and strength athletes with a potent pre- and intra- workout powerhouse that fuels limit-shattering levels of performance that are sure to bust through any plateau. Consume ASSAULT prior to training, or sip on it during the first part of your workout. From your first dose onward, feel a performance-boosting power surge that will power your entire workout, from stretching through to your final set.

• Con-Crete: Nobody else offers this patented version of creatine in a pre-workout product, which is clinically proven to be superior than other forms.
• Astragin®: A patented, clinically-studied ginseng extract, Astragin® lowers blood glucose levels, increases creatine and arganine absorption, increases glucose uptake and ATP production.
• Cinnulin: Like Astragin®, Cinnulin heightens ABSORPTION, so the creatine, arginine, vitamins and other proven ingredients in Assault launch directly into your muscles.
  • *(A sweet bonus is that these two workhorse substances also burn body fat while adding muscle, for developing a leaner, fuller physique.)
• BCAAs: Unlike “concentrated” formulas that hit hard, then leave you hanging like you just got mugged in a dark alley…Assault is there from start to finish.  The BCAA in the formula is a patent-pending 3:1:2 ratio which is higher in leucine and valine than isoleucine.  The addition of these amino acids promotes stronger recovery and increases lean muscle mass.
• NO 1,3-Dimethylamine: Forget that quick, empty high. A crash is sure to follow. Athletes need a complete, nutrient-packed formula. Not a stimulant like 1,3-Dim.
• The Complete Nutrient Package: 4g beta alanine, 5g of Con-Crete & Creapure creatine, 1.5g citrulline malate, 6g BCAA, carbohydrates, vitamins, and of course our special High Performance Energy & Intensity Amplifier blend – All of this. IN EVERY SCOOP.

XFUEL NUTRITION 

1685 Chestnut Street, Vancouver, BC V6J 4M6

Phone:(604) 738-6651

 

-Written by David Turnbull, Vancouver Personal Trainer.

For pricing and contact info click here