Systema at Phoenix Fitness Hamilton

Systema is here at Phoenix Fitness Hamilton learn how the Russian Spetsnaz fight and defend themselves.

Check our schedule here to see when classes are held.

Hamilton Systema
Instructor(s):	Mikhail (Misha) Volman
- Training in Systema with Vladimir Vasiliev since 2000 - Over 10 years of various martial arts training, including Russian Armed Forces training

A Phoenix Fitness Hamilton Member’s New Beginning

Steve emailed Phoenix Fitness Hamilton and 2 hours later was on the road to better fitness and health

Hi, I am 38 years old, the house, family and career part of my life are time consuming but these parts of my life were progressing very well. I however was feeling more and more like an observer rather than a participant in life. I had gained 70 pounds and was having difficulty maintaining my optimistic outlook and personality. I dreaded social functions and avoided activities that required physical effort. I was worried I was going to become a statistic. One Sunday, like many Sundays before I said “tomorrow I’m going to change”. Only this Sunday I found Phoenix Fitness Hamilton online. I sent an email and within two hours, Murray had replied and I was booked for a consultation. I was intimidated walking in for that first consultation. I met Leslie and was put at ease instantly by her relaxed and friendly personality. The consultation was an eye opener, but I made it through and was introduced to my Hamilton Personal Trainer, Brett. We have start working out together and I find it very enjoyable. I have to organize and do most of the decision making in the rest of my life. The great thing about a personal trainer is, I just need to show up and do what I’m asked. I leave every workout feeling better than when I walked in. I would also like to comment on the atmosphere. I have been to other gyms and I like Phoenix Fitness Hamilton for several reasons. Its large enough that you can always find a quiet area to exercise or stretch out and small enough that you feel part of a group. If you have questions there is an abundance of knowledgeable and supportive people on hand. I have a long road to travel, but with the help of the staff at Phoenix Fitness Hamilton, I am on the right road.
Stay tuned for a follow up, Steve M.

Phoenix Fitness in the news

Phoenix Fitness Hamilton was in the news and at the forefront of fitness in the area again.

CH News was looking for a story about the latest and greatest fitness trends for 2010. So, of course they came by Phoenix for a chat. What they discovered was one of the coolest most exciting fitness trends in fitness and health for 2010. It was great timing for us and them! They wanted an interesting story and we had just launched our online personal health coaching program the only health and fitness program of it’s kind in the region. Offering health coaching in conjunction with the M2 personal health coach. An amazing little piece of technology that allows the user to see in real time whether they are on track to reaching their health and fitness goals. (there is way more to it but I will get into that in another pot) The other cool thing is that the program also allows our Phoenix Health and Fitness team help people in the club even when they are not in the club as well as advise, support and educate people that have no time or desire to be in the club but, recognize the importance of feedback and accountability.

Check it out below

http://www.phoenixhealthcoach.com or http://www.phoenixonthego.com
MYTRAK and Phoenix fitness Hamilton in the news with Online Health Coaching tool the M2

24/7 Personal Health Coach

Congratulations, You’ve Just Discovered The Fastest, Safest Way To A Leaner, Stronger and Healthier You

Your Very Own 24/7 Personal Health Coach!
Feedback, Support And Accountability Anywhere Anytime.

Introducing the Phoenix Fitness Hamilton Health Coaching Program. Our program combines the latest performance tracking technology from MYTRAK (A world leader in technology in the fitness industry) the creators of the M2 and the experience and education of the Phoenix Fitness Personal Training Team (a team of consisting of Physiotherapists, Personal Trainers, Kinesiologists, Sport Psychologist, Nutrition Experts, Chiropractor, Massage Therapists).

The Phoenix Fitness Hamilton Health Coaching program provides you with non-stop feedback, support, education, accountability and confidence ensuring you are always charging safely toward your health and fitness goals.

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Your Phoenix-on-the-Go program includes:

• 24/7 Personal Health and Activity Tracking
• Access to the Phoenix Virtual Community, including weekly sessions with
  your Phoenix Fitness Hamilton personal trainer
• Online Assessments & Real-Time Reporting
• M2 Personalized Programming
• Personalized and evolving smart meal plans

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Common Questions … Simple Answers

Should I visit my doctor before starting a new exercise program?

YES!  If you are unsure about which activities to include in your exercise program, your doctor can help you choose activities that are safe for you.  This will help your Hamilton Personal Trainer to design an exercise program with activities that address and meet your needs.

What types of activities should I be including in my exercise program?

This depends on your goals and your current level of health and fitness.  Ask your Phoenix Fitness Consultant for a comprehensive fitness appraisal.  This will help you Hamilton Personal Trainer to accurately prescribe and effective fitness program that will be tailored to your own individual health and fitness goals.  As a general rule for new members an Assessment should be completed prior to any exercise.

Which type of cardiovascular equipment should I use?

Remember “variety is the spice of life!”   The key is to use the equipment that you enjoy the most: all cardio equipment will strengthen your heart and lungs, and it is very easy to use.  Ask your Fitness Consultant how to use all the cardio equipment available in your gym.

What about weight lifting?

Your program should include weight training exercises for all major muscle groups to strengthen your bones and tone your muscles.  The key is to start slowly, with light weights, and concentrate on correct body posture and lifting technique.  Machines are preferred for most new members of health club,  because they provide support and balance when used correctly.  Ask you Phoenix Fitness Consultant for an orientation and to demonstrate proper form and technique for all the machines.

During group classes, are there any modifications I should make since I’m older than the rest of the group?

Generally, the answer is NO.  As with all physical activities, not just classes, age is not the issue your own personal abilities are.  There are no exercises that are only safe for young adults, and then become unsafe as we age.  We must note, however, that our bodies do change as we get older, and it may be possible that some exercises don’t work for you because of a previous injury.  Orthopedic limitations, such as knee and back problems, can occur at any age and can limit activity in many ways.  If you have problems with balance, or moving as quickly as the rest of the class, you may need to modify some of the exercises.   Tell your group class instructor about your concerns they will be very happy to work with you so that you get the most out of your workout.

Is it natural to feel sore two weeks after starting an exercise program?

Muscle soreness sometimes occurs when we start a new activity or increase our amount of physical exercise.  Normally, it takes a few days for your muscles to become accustomed to the new activities, which is why  it so important to start slowly.  Even so, your muscles may still be somewhat tender, but this soreness should not persist beyond the first week of your new program.  If you still feel sore two weeks after starting an exercise program, you are likely overdoing it.  Too much physical exercise can cause stress ad damage in the systems we are working so hard to improve.  Listen to your body persistent aches and pains can signal the beginning of a chronic overuse injury, such as tendonitis.  Such injuries can be very difficult to heal once the develop.  Consult your Hamilton Personal Trainer, and if necessary, reduce the amount of exercise you are doing.

Remember, never hold your breath when lifting weights, as this will dangerously increase your blood pressure.

Flexibility & Stretching

Hamilton Personal  Trainers at Phoenix Fitness Hamilton believe that flexibility refers to the range of motion of a joint or a set of joints.  Despite the importance of flexibility, many active people neglect to stretch.  Flexibility is joint dependent.  It is different for each joint in your body.  The range of motion around any joint is limited or controlled by a number of anatomical factors, including structure, pliability of the connective tissue, and the tension of the muscles which surround the joint.  Hamilton Personal Trainers will tell you that the muscular limit to flexibility accounts for approximately two fifths, or 40%; of the flexibility of the joint.  Obviously, it is this 40% that we are trying to improve by stretching.

Flexibility usually decreases with age and lack of physical exercise.  But this doesn’t have to happen!  Through a regular stretching program of about 10 to 20 minutes three time a week, you can maintain soft tissue (i.e. muscle, tendon and ligament) elasticity.  Women tend to be more flexible than men, which is partially because men generally develop more muscle strength and bulk.  This means that those who develop stronger and larger muscles should work hard to develop and retain their flexibility.

Stretching may enhance physical performance by increasing the range of motion of the joints.  Depending on your goals, stretching can vastly improve athletic performance.  But stretching is not just for track athletes, gymnasts and dancers.  As much as anyone, moderately active people need the relief from muscle tension and stiffness that stretching provides.  In addition, when done correctly, stretching feels good.  Hamilton Personal Trainers will also tell you that improper or excessive stretching may actually increase the potential for injury.  Obviously, then the idea is to stretch correctly and in moderation.

Hamilton Personal Trainers at Phoenix Fitness West Hamilton recommend,  NEVER STRETCH A COLD MUSCLE!!  One should stretch after a short cardiovascular activity such as jogging, walking, cycling or stair climbing.   At the very least stretching should be preceded by a less vigorous rehearsal of the sport or activity you’re about to do. The warm up gradually increases your heart rate, and raises the temperature in your muscles while increasing their blood supply, which helps prepare them for exercise and/or stretching to follow.  Stretching a muscle before it is properly warmed up may strain or tear it.

The greatest gains in flexibility are achieved when stretching is done after a workout.  This is because the muscles are very warm and are at their most pliable  state.  Ideally, stretching should be done both before and after your workout, but if you only have time to do it once, stretching after your workout is most beneficial (but make sure you do include a warmup of moderately intense cardiovascular exercise before engaging in strenuous physical exercise).

The Myth Of Aging

It is a myth that we lose the ability to respond to exercise as we age, and that we can’t increase cardiovascular efficiency, muscular strength and tone, It is being done on a regular basis here at Phoenix Fitness Hamilton daily.   In the past, it was generally believed that “mature adults” should rest and be less active.  Fortunately , with scientific research, these attitudes are finally changing.  Recent surveys reveal that an increasing number of retirees now exercise regularly.  Even in advanced years, significant cardiovascular improvements can be achieved; studies have shown that in only six weeks (three times per week), older people can increase their ability to deliver oxygen throughout their bodies by 11%-76%!  Further research has shown that physically active 60 years old are just as fit as moderately active adults and inactive 20 year old’s.

Research on weight training has also shown that older people can vastly improve their muscular strength.  With only six weeks of regular strength training, improvements in strength in one study ranged from 6%-50%!  Depending on the body type of the individual, changes in muscular tone and definition are as visible in a 60 year old as they are in a much younger adult.

A recent study of post menopausal women found that older women can increase strength through weight training, without reaching a plateau.  The women, ages 50-70, hit the weight room for 30 minutes twice a week for one year.  Strength, muscle mass, balance and bone density improved throughout the entire trial.

If you are a “mature adult” looking for these results and are not sure how to start, visit us at Phoenix Fitness Hamilton and  ask for Leslie.

Delicious Protein Pancakes Recipe

It’s been a great year here at Phoenix Fitness Hamilton. And I’m very grateful for you being a part of that success. This week being Thanksgiving I want to make sure I’m showing you how grateful I am.

But before I do…

Let’s get serious for a moment. You’re going to eat a LOT of food this Thursday. You know it. I know it. And that’s ok. I’m sure you’ve been working out just a little bit harder to prepare for it, right? And I know you’re going to get a good workout in on Thursday before you chow down, right?

Now, besides that, I also want to remind you one thing you do NOT want to do on Thursday is skip meals so you can stuff yourself with one big one. That’s a no-no.

You still need to start your day right by boosting your metabolism with a solid breakfast. So to help you out with that I’ve got a gift for you from me and my buddies over at Prograde Nutrition. It’s a delicious Protein Pancakes recipe.

Thanks to the protein in the recipe your blood sugar won’t go crazy like it can just by eating a huge stack of pancakes with sugary syrup. Nope, this recipe will fill you up, nourish your body and give your metabolism just the boost it needs.

You can get the Protein Pancakes recipe HERE

Be sure to let me know how you like it.

Happy Holidays!

Murray

PS – Seriously, have a nutritious breakfast this Thursday and your body will thank your for it on Friday.
Check it out here

Accomplished…Thanks To Phoenix Fitness Hamilton

Dreams Come True

“Fifteen years ago, I was diagnosed with diabetes.  At 42 years old and 285 lbs, I knew I had to get more exercise.  I started to ride my bike and was soon riding to work every day.  I joined a recreation cycling club and am now riding 5-6 days a week, with almost 150,000km logged in the past 13 years.  I ride pretty well all year round”

This past 2 years with the Phoenix Fitness Hamilton gang has helped improve Phil’s game.  This winter was the first time Phil didn’t gain back the “spare tire” he worked off the preceding summer.  The Spin classes also improved his cycling style and endurance.  “My Hamilton Personal Trainer has been fabulous in supporting my wife and I in our activities at the gym.”

He recently completed his first week long cycling holiday, where he averaged over 140km a day.  The highlight of his week was completing the Classic American Century 106 mile (170km).  The past two years Phil has combined his passion of cycling with his Volunteer spirit by providing First Aid Support at the “Round the Bay” road race as well as the Grand Bend To London 2 day MS Bike Tour.

Thank You Phoenix Fitness Hamilton.

Phil B.

Its Working For Me, It’ll Work For You !!

Phoenix Fitness Hamilton… In July 2008, I decided to join a fitness Center destined to improve my overall health in various ways… cardiovascular, strength, reduction of body fat, as well as overall weight loss.  Location, recommendations and the reputation of Phoenix Fitness Hamilton made the choice easy.

To maintain a fitness program, I wisely decided upon working out with a fitness instructor to achieve my goals.  I immediately signed up for 24 session (Twice a week) with Hamilton Personal Trainer Brett Currie.  The results have been wonderful!

Brett initially discussed certain areas needing improvement and set a fitness program for me to achieve the required results.  I am still working with Brett faithfully twice a week, as well as two other visits on my own, and am thrilled with the changes made to my body and overall level of fitness.  We have truly made a real difference.

My cardiovascular, strength, flexibility, and muscle tone have improved greatly due to these workouts and simply put….I could not have done this on my own.  With Hamilton Personal Trainer Brett’s guidance and ability, I have regained that “bounce in my step”.

In late October 2008, we both agreed that the introduction of a weight reduction plan was needed.  At 5”6″ and 221 lbs I certainly needed it.  I thought I knew as much as I needed to know about losing weight and nutrition.  As it turned out, I really didn’t know as much as I thought I knew.  Since this point in October, I have reduced my weight by 30 lbs and as an added bonus I have lost 5″ off my waste!!!!  I can finally see the muscles and a ton of the muscles that I knew were there but couldn’t see.

Even though Brett has a wide and varied client base he actually makes you feel as though you are his only client due to his attention to detail and knowledge of you and your needs.  I never thought that i would look forward to exercise but with my Hamilton Personal Trainer’s assistance, this too has been achieved.

Having a Hamilton Personal Trainer allows me the motivation and dedication to continue and continue I will.  It’s been a great year, with many more to come.

Barry Zaitchik

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