Get on track with a trial week membership (try for two weeks). Make sure you enjoy exercising at the gym you choose. “Never judge a book by its cover”…you might find things out about the gym after a few visits that you don’t like.
Make sure you understand the financial terms. READ THE small PRINT
Ask to see the service and membership package. A reputable facility will have a consistent package for all members…don’t get cheated!
Join a gym that is located in a convenient location. 5 -10km from work or home is a good measuring guide
Some gyms are known to over charge or continue charging your credit cards. Avoid any future headaches from the beginning and pay with a cheque.
Always ask about special promotions and deals. They won’t tell if you don’t ask!
Make sure the gym fits your requirements. (ie: aerobic classes, machines, hours of operation etc) don’t rely on promises. If you don’t see it the first day, you might not ever see it.
Make sure to get a personal assessment and training program designed for you. If they don’t offer or refuse they are lacking in the service department which might develop into future membership problems.
Joining with a friend or family member will keep you motivated to continue your exercises program.
Once you become a member, set up a personal workout schedule. Signing up for a gym membership is half the battle. Make sure you go regularly and get the most out of your membership. Results are not guaranteed in your membership. You must workout with consistent visits to the gym…MAKE SURE YOU GO!

TOP TEN WAYS TO CHANGE YOUR BODY WITHOUT SURGERY

Add weights to your workouts: The more muscle you have the more calories you burn each day. Using weights as your resistance to build muscle will help reshape body parts
Climb the stairs– Whether it’s the stairs house, office, condominium or a planned workout in your local park. Running or walking up stairs for 10 repetitions 3 times a week will reshape and tighten your lower body which includes the muscles, Gluteus -Maximus (A.K.A. butt and hips), Quadriceps, Hamstrings, and Calves. You’ll look forward to wearing shorts again.
Wear ankle weights. Do exercises with 1-10lbs ankle weights will help re-sculpt your hips, thighs and butt. Even though some exercises might feel tough at times it’s no match for the pain you’ll go through during recovery of plastic surgery. Not only is your new body a reward it is much more satisfying to know you did it yourself
Push ups: Even a few push-ups each day will help tone, shape and strengthen your upper body. Start from your knees and bend your elbows to lower your upper body and hips. Try to lower yourself as far as possible without your chest hitting the floor.
Buy a medicine ball. Flatten your stomach and strengthen your abdominals by adding a medicine ball for resistance between your legs during a reverse abdominal crunch. A medicine ball is great for the home. It takes up little room and can be used to put the body through a full body workout. Medicine balls range in cost from $50-$100. The cost of a medicine ball is much cheaper then the consultation of a plastic surgeon.
Run or do your favorite cardiovascular activity with your heart rate at 65-85% of max for 30-60 minutes 3 days a week. The consistency of cardiovascular activity will boost your metabolism, boost fat burning and help you loose those unwanted pounds.
Squats, squats and more squats. Tighten and shape your butt and legs with squats. Use dumbbells, a body bar (10-12lbs) or a medicine ball for resistance. Now from a standing position bend your knees (90 degrees), push your butt back and keep your shoulder and chest facing forwards. To avoid sore knees don’t allow your knees to go ahead of your toes.
Crunch. Flatten your stomach without surgery by working your abdominals with crunches. Lying on a mat allow your head to rest in your hands, keep your elbows wide and raise your shoulders while you push your lower back into the mat. Don’t look at your knees. Pick a spot on the ceiling and don’t take your eyes off it until you’re done the set. Make sure each crunch is giving an equal squeeze. With crunches it’s all about quality not quantity. 4 sets of 10-20 4 days a week will help you reach your goal…this should only take you a total of 20 minutes for the entire week.
Reward your self. Every time you go the gym give yourself money to save in a special bank account. If you save $10-$25 three times a week every year you will save $1560 - $3900 for a yearly shopping spree for new cloths to match your new and fit body.
Eat lots of fruits and vegetables. Fruits and vegetables are full of nutrients to keep a body looking and feeling great. Prevent the desire for surgery because you feel like your skin has aged or your hair is thinning. Consistently eating fruits and vegetables will keep your skin tight and your finger nails, teeth, eye sockets strong.
Squats, squats and more squats. Tighten and shape your butt and legs with squats. Use dumbbells, a body bar (10-12lbs) or a medicine ball for resistance. Now from a standing position bend your knees (90 degrees), push your butt back and keep your shoulder and chest facing forwards. To avoid sore knees don’t allow your knees to go ahead of your toes. To ensure proper form do squats in front of a mirror.
Quit smoking. All the Botox in the world can’t fight what smoking cigarettes on a regular basis will do to skin. Start by quitting smoking before you dip into the world of Botox. Not only will you have nicer looking skin, your teeth won’t be stained, you finger won’t be yellow and your breath won’t smell like the local pub.
Drink lots of water. The skin needs water for elasticity. Too little water leaves it looking dry and unhealthy. Sunken eyes and circles under the eyes is another sign you need more water. Eyes sink due to lack of water to keep them suspended in the eye socket. You are surrounded by water…so just start drinking it.
Add fiber to your diet to keep your stomach flat. Fiber comes in two basic forms: Soluble and insoluble fiber. Soluble fiber dissolves in water and Insoluble fiber does not dissolve in water but retains water and is used to soften and build up stool, thus preventing constipation. Just 20-35 grams a day of fiber will prevent the need of a tummy tuck.

Top ten technique mistakes in the gym while exercising

Holding on for dear life while using the stair-master. Try to avoid holding on too much to cardio machines. Obtaining your balance and swinging your arms will promote calorie burning.
The triceps swing. Never bring your arms above 90degrees while performing a triceps press-down. (Bar or rope)
Holding your breath. Make sure to exhale during the positive motion and inhale during the negative motion. Breath while standing up during a squat and inhale on your way down.
Dumbbell music. Do not hit dumbbells together during any exercise. By banging the dumbbells together you lose control and the contraction of your muscles.
The stretch dance. Do not bounce while stretching. Hold your position, bouncing can cause injury
The Swan Lunge. Do not allow your knee to pass your toe while performing any exercise. This is most common during the lunge. To avoid knee injuries perform your exercises by thinking vertical.
The neck crunch. Do not pull your neck when you crunch your abs. Let your head fall into your hands and pick a spot with your eyes, if you lose that spot you pulled your neck too hard.
Flapping wing curl. There should be no space between your elbows and your body while performing a bicep curl
Heavy feet. Float like a butterfly, sting like a bee. Make sure to be an aggressive runner but try and be light on your feet. To avoid pounding your feet as a runner try to glide rather then bounce.
Dehydration. The lack of water will decrease energy levels and fatigue leads to poor technique.

Top Ten pieces of fitness equipment for any home

Thera-band professional fitness ball
Thera-bands
Medicine ball (6-10-12 or 15lb)
Adjustable ankle weights
Body bar ( weight suitable for you
Adjustable block D/bells
Reebok core board
Bowflex (adjustable home workout machine)
Cross trainer (exercise you can’t do outside like walking, running…so choose this over a treadmill
Bike-trainer. (Don’t waste money on an indoor bike. Use the bike trainer with your outdoor bike)

Top ten ways to avoid getting fat with fast food

Take your meals with you from home
Plan your meals before the last minute
Only have French fries once a week
Only visit fast food restaurants once a week
If you’re visiting fast food restaurants often because you have kids or for any other reason choose an item from the healthy menu such as a salad
Stay away from cola drinks (pop) and drink water
Don’t order the Mega size meals for only $1 more. Stick with the basic size meals. Mega size orders lead to mega sized waist lines
Avoid deep fried products
Ask for no cheese
Don’t visit or order from fast food restaurants (see below)

Top ten ways to beat the sweet craving

Don’t keep candy, cookies, chocolate and other sweets in the house or desk
Allow one night each week to eat as much as you want
Eat more fruit. Studies show that people who don’t get enough fruit eat more sweats
Take a two-week challenge, of Zip, Zero, Zilch…sweets. You’ll feel how good it is to be sugar free.
Say no! (Mothers will eventually understand…so don’t feel bad)
Your pants will only get smaller with every bite.
Think about the pool party you’ll be attending this summer
Remind yourself of the pain you went through with your last cavity
Remind yourself of the money you’re paying a trainer to help you lose weight
Walk away

Top ten ways to avoid feeling bloated

Avoid dairy products
Don’t eat fruit on a full stomach
Drink water with meals and avoid carbonated drinks before eating
Eat off small plates. The smaller the plate the less likely you’ll over eat
Ask server to remove bread basket from your table
Slow down when you eat and wait 20 minutes before eating dessert
Combine protein with protein
Combine carbohydrates with carbohydrates. (no chicken, fish, beef, tofu etc in your chicken)
Avoid high sodium (salt) foods
Stay mentally strong. Use you head to remind yourself what it feels like to feel bloated or even have heartburn.

* When proper food combining add vegetable to complete your meal.
** The daily recommendation is 20-35 grams per day. Eating too much fiber can cause diarrhea and bloating. Because people vary in their sensitivity to fiber, the amount that a person can eat also varies. A good target is to eat the amount that results in normal bowel movements.

Top Ten things you need in your kitchen/fridge

Fruit - Banana’s, strawberries, peach, apples, or pears…Find fruits you like and keep them around for an easy quick breakfast.
Vegetables -Red / Green Peppers, Broccoli, tomato’s, lettuce, cucumber, peas, corn- Full of vitamins, minerals and antioxidants for the body
Soy Milk -Low Fat / No Fat – Good source of Calcium and protein
Tuna or Tofu -high protein, low in fat and cheap
Trail Mix -Assorted Nuts / seeds make an easy healthy snack
Water Jug / Brita – Water is the most importance resource for the body
Orange Juice - Good source of Vitamin C
Eggs – Good source of protein
Blender – Make shakes for Breakfast
Indoor Grill - cooks chicken and fish easy (George Foremen Grill)
Bonus item: Multi Vitamin (can be used to replace 1 item)

Top ten stupid unhealthy lifestyle trends

Smoking
Drinking heavily
Eating greasy fast food
Not making time for excercise
Not drinking enough water
Using the elevator or excalator when you are not handicapped
Fad diets
Making excuses
Being satisfied with being out of shape
Never challenging yourself

Top ten things to keep you fit while you travel

Push-ups: Get down and do some push-ups wherever you are! Plan to do 2-4 sets of 10-25 every morning before you leave your room.
Crunches: After you’re done your push-ups reverse on to your back and do 2-3 sets of 25 crunches.
Jumping Jacks: A great way to get your blood flowing and your energy levels up for the day. Do 1 set of 25-100 after your crunches.
Dips: using a chair in your room and perform 2 sets of 10-25
Squats: Keep your lower body toned with 2 sets of 25
Jogging: Plan a tour of the new city you’re visiting with a short jog (10-20minutes) around the block once you arrive. You might even find a better place to eat, other then your Hotel. Extend your Jog into a long run if time and weather permit.
Walk: If you don’t run…Walk! As well, don’t just hop in a cab your destination might be close enough to walk.
Stair Climbing: Every Hotel has stairs. Use the stairs instead of the elevator / Esculator or plan a 10-20 minute workout climbing the stairs. Don’t feel embarrassed. Most people will admire your efforts.
Energy Bars: Don’t give into bad food on airplanes or meetings carry a couple of your favorite type of energy bar while you travel.
Exercise Bands: Fit easily into your luggage and can be used to workout in the privacy of your own room.

*Remember, you don’t need a gym to keep in shape. Make the effort to exercise and drink plenty of water while you travel.

Top ten things to never do at the gym

Don’t leave your towel unattended (all white towels look the same)
Don’t rest on machines…let others work through
Never wear sandals…not stable enough and it will hurt more if a weight falls on your toe.
Never wear Dri-Fit clothing more then once without a wash (absorbs sweat and will make your stink)
Never leave free weights on the machines you used (you stack it…you unload)
Unless an EMERGENCY do not talk on your cell phone
Do not to rub your eyes, nose, or mouth without washing your hands first. (Even it the cleanest of gyms it’s tough to keep 100% germ free all day)
Don’t lift or perform exercises, which are unfamiliar without a spotter.
Do not push yourself to impress others or the instructor. Listen to your body and push yourself to your own personal limit.
Don’t be zoned out…get in the zone and make the most of your workout. Your time is valuable and should be used well.

Top ten fitness activities in Toronto

In no particular order are…

Personal Training with Larry Track
Track - Stars Running / Conditioning group with Larry Track
Running, walking or biking the Beltline
Running, walking, biking or roller Bladding the boardwalk at the Beaches
Running/walking the Casa Loma Stairs or the hills at Sir Winston Park Both being so geographically close we wanted to include them as one.
Yoga – Contact Larry for a private instructor near you!
Walking 18 holes at your favorite local Golf Coarse
Rock Climbing at “Rock Oasis”
Swimming at the U OF T Olympic size pool, YMCA or your private pool.
Participating in any of the Aerobic fund raisers (5-10km walks / runs or The Toronto International Marathon)