Category: Exercise
Six Keys to achieve perfect form
If you are new to the gym you may think all you have to do to look good is to pick up the heaviest weight possible and then throw it around like a monkey. This is not true! You have a plan of action to achieve results! For plan development contact me. If you already have your plan [...]
Losing it Like a Winner Part II: Vegan Edition
In my last article, I emphasized the not-so-revolutionary concept that eating a diet with equal proportions of carbohydrates to protein can allow one to cut excess fat while maintaining muscle mass. This is easily done by anybody who is willing to chow down on steaks and salads, but for those who, for whatever reason, choose [...]
Updated Personal Training Prices!!
Contact me for Holiday specials if you sign up before Jan 15th 2012. 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 [...]
Ron Zalko Total Body Fitness & Yoga
If you are looking for the best gym in Vancouver, look no further. Whether you’re looking for group classes or top of the line weights, cardio and exercise equipment, Ron’s has it all. You will always feel comfortable in this large air conditioned gym. Group Exercise includes unlimited Yoga and Pilates classes, including Restorative Yoga, Pilates Yoga [...]
Uh OH!!
This is a friendly holiday reminder. There is so much food and treats placed right under your nose during the holidays, that sometimes you may cave in and have a little. It’s fine to treat yourself once in a while, just keep in mind how much you are treating yourself and how long it’s [...]
‘Cheating’ is not Cheating
When you’re interested in developing strength, or some other aspect of athletic ability, proper form is whatever position gives you the highest level physical advantage, and generally pertains to safely being able to use the greatest amount of your body’s muscle power as possible. With a few exceptions pertaining to contest rules, there is no [...]
Jabra Sport Bluetooth Review
Jabra recently launched their new Sport bluetooth headset. If you know anything about bluetooth headset you probably already know that Jabra is one of the best. So I decided to test out their newest invention. I have an iPhone that I use as an iPod at the gym. Previously I would use the factory iPhone [...]
Reebok Real Flex
Last week I purchased my first pair of Reebok’s Real Flex running shoe. They advertise this as the next best thing to bare foot running. You get healthy foot movement & proprioception without all of those nasty impact forces caused by running on concrete sidewalks. They are an extremely flexible shoe engineered with independent sensors to [...]
90 day half marathon plan
This year I have decided to run the Rock ‘n’ Roll half marathon in Las Vegas. The marathon takes place Dec 4th so I only have about 90 days to prepare for it. I have never ran more than 5km in my life, so I am hoping this will be a good challenge to start with. My normal fitness [...]
Pain in the back
If you have an office job you may experience lower back pain caused by poor posture. I know I did. Sitting at a desk all day is very boring and we tend to slouch. By doing so we are causing our lower back muscle to stretch and weaken. To try and prevent this we need [...]
British Columbians lead in healthiest lifestyle
65,000 Canadians over the age of 12 participated in the Canadian Community Health Survey. The survey included questions on their perceived health, blood pressure, physical activity and life stress. The results showed that British Columbians exercise the most and try to eat the healthiest compared to the rest of the country. I used to live in the prairies but now live in [...]
Summer Special!!
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, [...]
Diabetes epidemic
Diabetes epidemic A national report released this week states that by the end of the decade one in three Canadians will have diabetes or be at high risk to develop it. By 2020 the number of diabetics will have risen from 2.7 million people to 4.2 million. Diabetes is now Canada’s fastest growing chronic [...]
Boot Camp
It’s time to get ready for summer! My program begins March 1st and ends June 1st. There will be no mercy in boot camp, just results! The routine will consist of both in the gym resistance training, flexibility, cardio and outdoor activities such as running along the Kitsilano Seawall, Quarry Rock, Grouse grind (if [...]
What motivates you?
Everyone needs motivation Motivation is the driving force to achieve goals. Training is not only physical, it’s mental as well. The mind plays an important role in achieving every kind of success and goal. Many times we have to overcome mental blocks and fight to be the best that we can be. Sometimes it’s enough [...]
Polar heart rate monitor watch
Polar heart rate monitor Yesterday I purchased my first heart rate monitor from MEC. I was extremely impressed with this small watch. From out of the box to fully set up takes about 2 minutes. You enter your height, weight, age and sex into the polar watch. With all this information it will calculate your [...]
Workout playlist
I have always found that when listening to some good rock music and working out I get great results! I am able to stay pumped and motivated through out my whole workout routine. I also have included a great upbeat playlist to change it up and keep your energy levels high! I find myself [...]
The best medicine is Exercise
Your prescription for health is exercise Our health care system heavily supports drug companies, when the real medicine is exercise. We as humans are naturally lazy, looking for the quickest answer, not necessarily the best. We want a magic pill to fix all our problems not exercise. If you want a quick temporary fix, pills [...]
Blast fat with Squats
Everyone needs to squat Is the Squat currently in your workout routine? We all squat many times during the day, whether it’s to sit on a chair, pick something up or go to the washroom we all do it. Squatting has been proven to blast away fat and give you the body you are [...]
Your Body is a Bank
Our body is like a bank You may not know it but everything you do or eat works as a transaction. When you eat you are making a deposit to your body bank, and when you move around you are withdrawing from your bank. It’s almost thats simple, transactions = Calories in vs Calories out. [...]
Kits Beach
Kits Beach is the most “glamorous” of Vancouver’s beaches. The amazing scenery of mountains and the city in the background isn’t the only reason for being so beautiful. Many call Kits Beach Vancouver’s version of Venice Beach because of the beach-goers themselves. During most of the summer you will find young very fit people [...]
Quick at home workout
The quick at home workout: Sometimes it’s hard to get motivated to make time for the gym. Try out this routine to get pumped up about your workout, crank your favourite music! Tell your family to support you during your “Me time” and lets get to it! Don’t have weights, no problem! The following are body [...]
The newcomers total body workout
Have you started you new years resolution yet? Maybe you haven’t found the right plan for you yet. Well, here it is! Davids newcomer total body workout. You will be amazed with the results you see. Remember when checking your results don’t use a scale use girth measurements. Who cares if the scale says [...]
Help prevent Cancer
The following is a summary of the World Cancer Research Fund and the American Institute for Cancer Research. Cancer is everywhere so lets help to prevent it! 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 [...]
Burn fat all day long!
Weight lifting exercises help you burn fat even when your 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 [...]
Superset Workout
Instead of skipping a workout because you don’t have enough time to spend at the gym, try super-setting. A super-set is two or more exercises being performed back to back with no break in-between. Not only will you be spending less time at the gym, your increase in intensity boosts your cardiovascular system, so [...]
Fight cellulite!
90 % of women have lumpy or dimpled skin caused by cellulite. A high fat to muscle ratio can cause cellulite to show. Here are a few exercises to help with those problem areas. Try barbell squats and lunges to get a nice firm butt and toned legs without the cellulite Get rid of those [...]
Stretching
Stretching is so important!!! Before your workout do some quick dynamic stretching. This will help lubricate your joints and prepare you for your exercise. After your Weights make sure to do a static stretch for every muscle you worked out. Hold each stretch for 30 – 60 seconds to improve your Flexibility. A good [...]
Is Weight training for you?
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 Tweet
Posture
Ideal posture is critical because it: Reduces the force of gravity on the body Maximizes the joints potential range of motion Enhances the body’s ability to generate force Enhances muscle balance Reduces the risk of injury Check Your Posture Ears over shoulders Abs flexed pulling your stomach in towards your back Shoulders over hips Center [...]
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