A New Day Has Come

Hi everybody and welcome to the Mississauga Women's Fitness Camp blog. Here you will find videos, pictures and other helpful information regarding health and fitness for women.

We started up a new session this week and needless to say we have an amazing group of women who have decided to take action and change their lives through health and fitness.

I would like to congratulate our current members for stepping up and taking charge. They have accepted the fact that they are the ones responsible for taking caring of themselves and they are learning that in order to get the results necessary to change their bodies, they have to exercise outside of their comfort zone. Doing the same old exercises time and time again for a certain number of reps and sets is not going to get them the results they want.

Your time is valuable and you don't want to waste it. You want effective exercises, that will boost your metabolism, help you lose fat, and tone and firm your muscles. Not to mention, meet new friends and have a great time doing it.

I'm so proud of our members. They are a great group of ladies who know what they want and they are not afraid to put in the time and effort to get it. The best time to start was 4 weeks ago, The next best time is now. You have nothing to lose but fat. Get started on your journey today. After all, if you don't take responsibility for your health and wellness, who will?

Please e-mail me at djkittner@rogers.com should you have any questions or comments.

David Kittner
Women's Fit Coach

The Results Are In ..... Or Are They?

Women who work out do so because they want results. They want to see differences in their weight. And who can blame them. But how do you go about measuring results? How do you know the work you are putting in at the fitness camp or boot camp is having any positive affects?

For most women they jump on a scale everyday and look at a number. Depending on the number they see, they will either feel happy or frustrated.

But are they being fair to themselves? Of course not. During the course of a day your weight will fluctuate depending on what you are eating and drinking and how much you are eating and drinking.

Standing on a scale and seeing a number measures only one thing: your total body weight. That number includes fat, muscle, bones, organs etc. It does not separate the amount of fat mass from the amount of lean mass. So in effect, the number on the scale does not tell you the whole story.

Another way to measure results is to have your body fat percentage measured. That's the ratio of lean mass to fat mass . There are several ways to do this but the easiest is with a pair of calipers where folds of fat are measured on different parts of your body and then using a special formula your body fat percentage is calculated. But even this is a guideline and does not give you a hard and fast number.

What I recommend is to start paying attention to the following:

How are your clothes fitting you?
How have your energy levels changed?
How have your moods changed?
How has your strength changed?
How have your sleeping habits changed?

These are the real true life indicators. When you begin to see positive changes in these variables, and you will, you can be assured that your body's fat percentage and total body weight is moving in the positive direction you so truly desire.

David
Fit Camp Coach

Another Great Time at The Mississauga Women's Fitness Camp

How Bad Do You Really Want It?

So you've been working out for sometime now and you find you're not seeing any results? Why do you think that is? Are you working out on a consistent basis? Are you fueling yourself properly?

The biggest problem as to why you may not be seeing any results may have to do with how hard you are working out. I always see lots of people spending time in the gym going through the motions, lifting 5 pound weights and taking a leisurely stroll on the treadmill or elliptical machine while readng a magazine or watching television. Sure their in the gym and sure their exercising but are they really "working out?"

In most cases no. If you want results, you have to work not only hard but smart. If your at the gym to socialize and catch up on the latest tv programs you missed, then you are definitely not working nearly hard enough or smart enough.

Working out ladies means pushing yourself outsoide of your comfort zone to get that one or maybe two extra reps in. It means doing exercises that are going to give you the most bang for your buck, as I talked about in a previous post.

Doing exercises that engage the big muscle groups, such as squats, lunges, pull ups etc. The big full body exercises that tone the larger muscles of the body. Those are the muscles that will burn calories for you even while you sleep. But when you do them, you have to make them hard enough so they take you out of your comfort zone. Unless you get into this zone on a consistent basis you will likely never achieve the results you want.

David Kittner
Mississauga Women's Fitness Camp

Forget the Crunches - We Want Results!

How many of you heard that if you do countless ab crunches you'll be able to flatten your stomach in no time and get that washboard look? I'm sure many of you heard that and perhaps some of you even believe it. Well I'm here to tell you that's not going to happen no matter how many crunches you do everyday.

Oh sure, you'll get stronger abs, and maybe a sore back and neck, but you won't achieve that washboard look by doing crunches all day. The key to developing a flatter mid section is through consistent strength training and interval training where you are challenged each and every time. Thousands of crunches is not going to help your body get rid of the layers of fat that hang over your belt buckle. The concept of spot reducing is a myth that has long since been busted.

In order for your body to rid itself of the layers of fat, it's important to train the large muscles groups such as those found in your legs, backside and back. These are some of the largest muscles in your body and it's by training these muscles through movements such as squats, lunges, pullups, etc. that you are going to burn more calories which in turn is going to result in fat loss which in turn is going to result in a trimmer waistline.

Don't waist your time doing single movements like bicep curls and tricep kickbacks, for example, when you could be spending your precious time doing squats, lunges and pull ups. It's the full body movements that are going to give you the most bang for your buck and the desired look you want for your body.

It's these full body movements that we use at the Mississauga Women's Fitness Camp. This is what gets our members results and this is what gets them the body they always wanted.

Thank you,

David Kittner
Women's Fit Camp Coach

David keeping the mood light and fun while members of the Women's Fitness Camp burn out the triceps and core while cranking out a few more reps. It's those few extra "killer" reps that produces results. Challenge your body beyond it's comfort zone and you will be rewarded. Be consistent!

David ensures proper technique of some tricep work using the Lebert Equalizer during a session of the Mississauga Women's Fitness Camp. Technique is critical to getting results and avoiding injury.

The Lebert Equalizer in action at the Mississauga Women's Fitness Camp. - Inverted Rows

Benefits of Being Physically Fit

Being physically active is one of the best things you can do for yourself. Why? Here's a list of benefits that you can expect to receive by being a member of the Mississauaga Women's Only Fitness Camp. Are there any benefits here that you would like to receive?

- lost inches from your hips, thighs, and buttocks and other problem areas
- fat loss
- toned and shapely looking muscles
- increase in strength
- increase in flexibility
- decrease risk of osteoporosis
- improved chances of living longer
- improved quality of life
- reduced risk of heart disease
- lower high blood pressure (hypertension) and high cholesterol
- protection from developing certain types of cancers
- prevention or control of type 2 diabetes (adult-onset diabetes)
- reduced risk of arthritis and associated symptoms
- improved mobility
- alleviate symptoms of depression and anxiety
- weight reduction and weight management

Keep active. Your life depends on it!

David
Women's Fit Camp Coach

The Mississauga Women's Fitness Camp Members in Action

Unlock Your Subconscious Mind - The Power of Affirmations

When it comes right down to it, the keys to burning fat and toning muscle are pretty straightforward. Do full body exercises a minimum of three times a week at an intensity that elevates your heart rate coupled with a clean eating program , and you're well on your way to burning fat and toning muscle. You might think that I'm over simplifyng the process. You now what? I'm not.

They key is to perform full body exercises that are going to give you the most bang for your buck. This allows you to work multiple muscle groups at a time. Combine that with eating 5-6 small meals a day that includes fruits,vegetables, good fats, and lean proteins and your body really has no choice but to burn fat and tone muscle.

But here is a another powerful tool that will help you tremendously with burning fat and toning muscle to attain the body of your dreams. Unfortunately, you haven't heard much about until now: Affirmations.

An affirmation is a statement that describes a goal as if it has already occurred. It is a powerful technique that is used to expand your comfort zone and fill your subconscious mind with new positive thoughts and images; in this case a trim and toned body.

In order for affirmations to be effective, there are several guidelines to follow to help you get the most out of using them.

1. Always begin each affirmation with the words "I am".

The words "I am" are very powerful when it comes to the subconscious mind. It takes these words as a directive to make it happen.

2. Use the present tense

Don't talk about your new trim and shapely body you're going to have, talk about your new trim and shapely body as if you already have it.

3. Accentuate the positive. State what you want, not what you don't want.

4. Keep it short and to the point. That way it is easily remembered.

5. Make it specific. Vague affirmations will produce vague results.

6. Include an action word wending with "ing". This action verb expresses an image of doing it right now.

7. Include a "feeling" word.

Examples:

a. I am feeling sexy and great at 128.
b. I am enjoying wearing my size 4-5 red dress.
c. I am loving my workouts with the Mississauga Women's Fitness Group.

Get the idea? It's not that difficult is it?

Now go write out your affirmations and be sure to refer to them a minimum of three times a day. Upon rising in the morning, during the day and last thing at night and put the power of your subconscious mind to work and you'll attain the body you want in no time.

Til next time,

David
Women's Fitness Coach

"The Intensifier" Was Very Intense

Congratulations to the amazing women of the Mississauga Women's Fitness Camp. Tonight's workout was termed "The Intensifier" and according to the women afterwards, the workout lived up to it's name.

After a thorough dynamic warm up, the fit camp members went through the following circuit two times with one minute per exercise doing as many reps as possible for each exercise. They had a 60 second rest in between circuits:

1. Farmer's walk
2. Cross band walk
3. Single leg romanian dead lifts
4. Sandbag shouldering
5. Rear lunge with forward kick

Our fitness camp members also did some pushups with static holds as well as some tuck jumps.

And saving the best for last the women fitness campers were introduced to Tabatas. Use jumping jacks for movement, they did 8 rounds of 20 seconds hard, 10 seconds easy for a total of 4 minutes of some amazing interval work. Needless to say they were a little tired. But it was worth it though because as they lay sleeping right now, their bodies will continue to burn calories. In fact their bodies will continue to burn calories for up to 24 hours afterwards. Ah yes, the beauty of intervals. Who needs long, slow, boring cardio? Our goal is results!

I wonder how they'll feel tomorrow. Perhaps they'll let us know.

Bye for now,

David
Women's Fitness Camp Coach

Old Habits Die Hard, But They Do Die

How is your nutrition doing? No, really! Do you know how many people say they are eating well until they stop and really think about it. Try this. For three days straight, write down everything you eat and I mean everything. Don't worry, this is not about counting calories or anything boring like that. Once you have completed your food log, sit back and take a good look at it. Are you really eating well?

I have one woman from our fit camp who last week did just that. She realized when she looked at her log that she really wasn't eating well at all. And she wondered why she was having trouble losing fat. She has since started to change what she eats and when she eats and she has already noticed a dramatic increase in the amount of energy she has in the afternoons.

WOW! Who wouldn't want that!

But if your nutrition needs some work, don't go through your kitchen cupboards and fridge and throw everything away and start fresh in one day. That's a recipe for a disaster as far as I'm concerned. Sorry, no pun intended.

You've probably been eating that way for awhile. To completely turn your kitchen upside down would be a mistake. Start slow and take small steps. Instead of deleting food from your diet, try adding instead. Say a piece of fresh fruit at breakfast or an extra vegetable mid morning. Do a little bit day by day , week by week, month by month. Eventually, overtime, you'll overhaul the way you eat and you'll probably not even notice it, except for the fact that now you have to go buy smaller clothes to fit your new sleek body, especially when you combine it with some well designed strength training.

At the Mississauga Women's Fitness Camp, we do more than just provide you with workouts. We provide all our women fitness campers with nutritional information, tips, recipes etc from some of the top sport nutritionists in North America. After all, members of the Mississauga Women's Fitness Camp are special and they deserve to be treated as such and I wouldn't have it any other way.

A New Week for the Mississauga Womens Fitness Camp

On the eve of a new week, I am looking forward to our next two workouts at the Mississauga Women's Fitness Camp. This week I will be cranking up the heat so to speak. Tuesday's fit camp workout is called "The Intensifer" where things are going to be much more intense than last week. Thursday's fitness camp workout is dedicated to Emeril Lagasse where I plan to kick things up a few notches. The ladies of the Mississauga Womens Fit Camp are in for a lot of fun and a lot of work.

But that's what it takes to get results. You have to get out of your comfort zone and push yourself to do that one or two extra reps no matter how hard it feels. And I'll be there to support them every step of the way.

The beauty of working out in a group like our Fitness Camp, is that the ladies can look to each other for support, encouragement, motivation and of course some good laughs. That's why our fit camp gets results. It's also why the sessions are so much fun.

I hope to have some pictures and video to show you later this week of the fitness camp members working at getting results. Stay tuned.

David Kittner
Fit Camp Coach

7 Amazing Women Spotted in a Mississauga Park Today With Snow Tires - Yes It Was That Cold!

Today the Mississauga Womens Fitness Camp held their first Saturday morning session from 9 - 10 a.m. in cold and windy Mississauga. This group of outstanding women wasn't going to allow a little bit of wind and cold temperatures to dampen their spirits. Okay, there was a lot of wind and it was very cold, but the women in attendance proved to themselves that they could do it. And do it they did.

Notwithstanding all the rain that fell yesterday in Mississauga, we managed to find an area of the park that was not taken over by ducks and other wetland animals. Yes it was cold and yes it was blustery, but the ladies who showed up this morning were dedicated and committed. They definitely showed what they were made of at this mornings fitness camp. They were true women fitness campers through and through. Way to go ladies!

Once the warmup got underway and the ladies started with their circuit of exercises, things began to heat up. The added variable of the wind certainly gave the women an extra challenge to some of the exercises with respect to balance, but no matter, this fine group of ladies from the Mississauga Womens Fitness Camp laughed, talked and worked and well, laughed some more.

After the workout they even allowed me to take their picture. Of course, the wind played havoc with their hair but I managed to get their picture anyway.

We also invented a new exercise: "catch the pastic bag while it is being blown around like crazy in every direction by the wind". I will admit, although it felt comical at the time, it was quite the workout for me. I'll have to remember that one for the next windy day. It's a lot more work than flying a kite, that's for sure.

Many thanks to Yvonne, Marla, Li-Ming, Angela, Debbie, Xue-Li, and Anupam. You're an inspiration to many! Thanks for enriching my day!

Till next time,

David Kittner
Fitness Camp Coach

Empowering Women Through Health and Fitness

When I first started The Mississauga Women's Fitness Camp, my main focus was to bring together a group of dedicated and like minded group of women who were serious about taking charge of their health and fitness. I wanted to give them an environment that was comfortable and non-threatening. I wanted them to have an evironment that was encouraging and supportive, not just from me , but from all camp members. And most of all, I wanted it to be a place where they could come and do something special for themselves that was fun and exciting. After all, each of our camp members are special and deserve to be treated as such.

Most women tend to spend all of their time looking after those around them first, while always neglecting their own needs and desires. Women are busy and always have lots of things on the go. Perhaps you are like that too.

Our workouts at The Mississauga Women's Fitness Camp are 45 minutes in length from start to finish. This includes a dynamic warmup, workout and cool down. The workout aspect is a series of intense exercises geared to increase power, strength, flexibility and endurance. Many of our camp members are runners of various abilities so we also do specific exercises to enhance their running.

The circuit of exercises are based on time and not on sets and reps. That way no one feels slow or left behind. All exercises can be modified if necessary to suit each member's own abilities.

Each camp member is encouraged to work at their own pace yet challenge themselves to go outside their comfort zone. They are not yelled at, berated, or spoken to through a blow horn to try to get them to do more. I have far to much respect for my fitness camp members to treat them in that way.

We've had a great first week as Angela's comments below will attest too:

"Our first Camp Session was amazing!!!! The time went by so fast, our group is high spirits and that makes it so easy to all become a TEAM! What I love about the Camp is no ones looks at you different and everyone is great together as a team. I want to thank David for being a great coach and for his support! I can't wait for Thursday and many more camps to come. Have an amazing day everyone."

If you want to be part of this special group of women, please let me know. We'd love to have you as a part of our Team.

Please contact me at djkittner@rogers.com to arrange for your free trial.

Take care and have a great day.

David Kittner
Women's Fitness Camp Coach

The Ladies of the Mississauga Women's Fitness Camp Rock

Hi everybody. Our second training session of the Mississauga Women's Fit Camp is in the books. The warmer weather was a nice change from what we've been experiencing in Mississauga of late and was very much appreciated. And I have to tell you, these ladies rocked it big time.

This was tonight's fit camp agenda:

1. Warm-up

2. Circuit - 30 seconds of each exercise x2

a. Pushups
b. Mountain climbers
c. Tricep dips
d. Bird dog
e. Lunges - forward and backwards

3. Additional group work

a. Jumping jacks
b. Y squats
c. Prone plank
d. Side plank

4. Strides x6

5. Cool down and stretching

The ladies are learning to feel what it's like to be outside of their comfort zone. They persevered and gave it their all. I'm so proud of them for their efforts. You guys are the best! Keep up the great work.

Thanks for another great evening in Mississauga.

David Kittner
Fitness Camp Instructor

You Are What You Eat.

Being a member of this women's fitness group is not just about getting together two or three times a week to excercise and work out in the great outdoors of Mississauga. It's certainly part of it, but there's much more to it than that.

I want to talk about something that plays a huge role in your health and fitness program regardless of whether or not you're trying to lose weight or not. If you are serious about getting healthy and fit and I know you are, you must pay attention to what you are eating at each and every meal each and every day. Poor nutrition can quickly stall even the best of training programs.

I have been following the work of Dr. John Berardi for many years now. Dr. Berardi is a highly regarded performance and nutrition expert. His company takes the best of scientific research on exercise and nutrition for body transformation and distills it into principles that work in the hectic, on-the-go lives we lead. His program teaches you how to build a lean, strong and healthy body,without sacrificing your life in the process.

Dr. Berardi devised the 10 habits of nutrition. They are as follows:

1. Eat every 2-4 hours

2. Eat complete, lean protein with each meal

3. Eat vegetables with each meal

4. If fat loss is your goal, eat veggies and fruit with any meal; other carbs only after exercise

5. Eat healthy fats daily

6. Drink only those beverages that have zero claories

7. Eat whole foods rather than supplements whenever possible

8. Plan ahead and prepare your food in advance

9. Eat as wide a variety of good foods as possible

10. Plan to break the rules 10% of the time.

Keep these habits in mind each and every day and eventually they will become a part of your everyday life. Your health will thank you for it.

David Kittner
Women's Fitness Group Trainer

The Day After Day 1 of The Mississauga Womens Fitness Camp

Hey fitness enthusiasts,

I hope everyone is feeling great today. I know I am even though I am working through day 2 of a cold. I'm hoping this home made chili I just made will help me battle the cold virus. It's the first cold of the season and hopefully it will be the last. Keeping fit and eating clean do have its advantages for sure. It helps keep the immune system strong and healthy.

I received a couple of comments today from two of our members regarding our first session of The Mississauga Women's Fitness Camp that I want to share with you.

"Ow, it hurts to type. Our first camp session was last night and it was amazing! We did some fun exercises including: lunges, burpees, squats, strides, and my favourite, the tire throw. It was truly challenging. And my sore body is an indication that I have worked muscles that I have never worked before! It was great to meet you ladies: Angela, Erika and Dina! Thank you David for being a great motivator and coach! Also, thank you for the nutrition advice and for spending time with us to go over our food log. I'm really looking forward to Thursday's camp!Have a great day everyone!"
- Xue-Li, Mississauga


"I agree it was great! I am very excited to see the difference when combining the camp with running. I am also learning so much about fitness and nutrition! "
- Mi-Ling, Mississauga


It's not to late to become an inaugural member of the finest Women's Fitness Camp in Mississauga. Shoot me an e-mail to find out how you too can get fun and challenging workouts and meet great people all at the same time.

If you just want to try us out first, go on over to http://www.meetup.com/The-Mississauga-Womens-Fitness-Camp/ . There you can sign up and read all the details about The Mississauga Womens Fitness Camp. We meet every Saturday from 9 a.m. to 10 a.m. for a complimentary workout. The location is detailed at the meetup group web site.

I would love to have you join us. See you soon.

Enjoy your day,

David Kittner
Fitness Camp Instructor