TRAINWITHMIKE is offering Semi-Private training.

So what is it, what are the benefits, and what are the costs?

At TRAINWITHMIKE semi private training means you experience the best of all worlds – you pay less than you would for a traditional personal training experience and get individualized attention and social support. With a maximum of 4 participants per group, you are guaranteed that our focus will be on your safety, your goals, your time, and your overall exercise experience. We welcome ALL fitness levels, as sessions may be modified to accommodate each individual’s needs which is assessed in our one hour private Evaluation.  Semi-private training costs are up to 40% less then one-on-one training.

Pros to Semi-Private Training:

• Accountability
• Extra Motivation
• High-energy
• Increased Intensity
• reduced cost

The differences between our training services:

Semi-Private training: you & up to 3 others are each coached through your own individualized program based on our Evaluation. This format provides an energizing, motivating, and massively positive environment to train in.

Private training: you’ll be working on your individualized program with your trainer in a classic one-on-one setting. We focus 100% of our attention & resources entirely on you.

Group training: more than 5 people will follow a scientifically-designed program based on a combination of strength & aerobic/conditioning              exercises in a fun environment with great camaraderie.

It seems all fitness professionals are doing it.  When I pass by my local park these days I often see a small group sprinting, jumping and doing push ups. There are signs up everywhere advertising them, and it seems everyone is calling themselves a boot camp trainer these days.

Fitness boot camps are taking the place of many traditional exercise classes and while they are a great way to build fitness fast, there are some things you should look for when picking a  boot camp or other intense style of workout class. And there are some things that should have you running the other way, or directly into the arms of L’Equipe Trainwithmike.

Boot Camp Pros

• Efficient – You can often get a whole body strength and cardio workout in each one-hour session.
• Motivational – When you exercise with a group of people there is built-in motivation, and it is proven to elevate the intensity of your workout.
• Low Cost – By sharing the personal trainer you get a reduced rate with the backing of a professional.
• Switching it up – Boot camp workouts break up the boredom and monotony of your daily workouts.
• Portable – The exercises you learn at boot camp classes can be done nearly anywhere with minimal equipment, so you can learn new ways to exercise anywhere.
• Circuit Training/Interval Training – The nature of the boot camp makes it a perfect way to perform interval training on a regular basis.

The Boot Camp potential Cons

• Limited Personal Instruction – Depending upon how many are in your class, the instructor may not be able to provide enough feedback regarding your form, technique and injury prevention.
• One Size Fits All – A boot camp workout is designed with some basic exercises that should accommodate a variety of different fitness levels.  With a proper teacher however, he/she will be able to adjust your workout to fit your personal fitness needs.
• Steep Learning Curve – The first week of a boot camp workout will probably be a bit frustrating as you learn the routines and deal with soreness from starting a new routine. In order for these workouts to get results, you’ll need to stick with it for a month or more.  Test run a boot camp to see if you enjoy the trainer’s style, feel safe, and get a fun workout.  Most boot camps are run on a regular basis, so weekly attendance is always an option.
• It is all about the TRAINER! – A successful boot camp depends on the instructor’s knowledge and training as well as enthusiasm and personality.  Make sure you join a class run by a reputable certified personal trainer/personal training group, who also has an updated CPR certification and/or certifications for the tools they might be using (i.e. kettlebells, TRX, etc..).  They also have to be able to put together intelligent, balance boot camp programs so that not one muscle group is being over-trained leading to injury.  The program should be working on all the major movement patterns (squat, bend, push, pull, rotate).

Boot Camp Must Haves – If your boot camp is run like this – JOIN!

• Physical Clearance – Your instructor should ask if you have a specific medical condition, limitation or injury and tailor your program to these concerns. If they aren’t comfortable working with your particular condition, they should offer to work with your therapist, work with you one-on-one, create for you a program to get you strong enough to participate in this type of class etc..
• Education and Certifications – Ask about the instructor’s education, certification and experience running fitness training programs.
• Warm Up  – A boot camp class should always begin with a mobility and activation warm up.
• Exercise Modification – Boot camp workouts are good for a variety of fitness levels as long as the trainer is able to offer modifications to make each exercise easier or harder depending upon your level. The trainer should also be able to suggest modifications of the exercise to accommodate beginners, advanced exercisers, and those with specific limitations and be be welcoming to all participants.
• The trainer’s motto should resemble the follow concept :  Don’t just do it!  Do it right!

Boot Camp Red Flags

You may want to switch to a L’Equipe TRAINWITHMIKE boot camp workout if you experience any of the following red flags:

• The instructor can’t or doesn’t answer your questions.
• The instructor says “no pain, no gain,” or “exercise can fix all your health problems,” or any of these other common fitness myths.
• The instructor encourages you to work through pain or injury.
• The instructor also sells a variety of vitamins, supplements or herbal products. While there may be value in some supplements, you should check out any product and ingredients with your doctor or nutritionist before you taking them.

Although the Spring weather has been teasing us with Summer like conditions and deep freezes again, I know sooner than later the warmth will return and with heat comes the deliciously cooling SUMMER SALADS!  No need to heat up your kitchen, just your taste buds.  This healthy, light recipe is all about flavor and one of my family favorites. It  is a great one for entertaining as well as a weekday delight.

Cilantro Shrimp with Mango Avocado Cucumber salad

Ingredients

1. 2 julienned mango

2. 1 seeded, pealed English cucumber julienned

3. 1 avocado julienned (as best as you can)

4. 20 deveined, shelled (tail on) raw jumbo shrimp – 5 shrimp per skewer per person

Marinade AND dressing:

In the food processor make a cilantro pesto:

1. whole bushel of cilantro

2. juice of 1 to 2 lime depending on the size

3. 2 garlic cloves

4. 3 – 4 tablespoons of olive oil

5. salt and pepper to taste.
blend till smooth. taste and if it is too tart, add some more olive oil.

Shell and devein large shrimp and skewer them – 5 per skewer
Brush marinade onto shrimp and marinate for no more than 30 minutes (the lime juice will cook the shrimp if you leave it on too long)
Grill the shrimp on BBQ – about 1 to 2 min per side – don’t overcook!  Just until pink.

Toss salad ingredients together at last minute and drizzle same marinate/dressing lightly onto the veggies and fruits.  Plate each portion of salad individually and add one skewer of grilled shrimp on top!

I am obsessed with snacking.  I am a grazer by nature and can always be seen munching during the day.  So when it comes to one of the most frequently asked questions that we get at TRAINWITHMIKE concerning diet – “what can I eat as a snack?”, I have the answer!  The key to healthy snacking is to always incorporate a healthy, lean protein!  So veggies and dip rocks.  And dip is a favorite of mine because you can make so many variations that are filled with protein, even fiber!  There is huge potential of being creative with dips!  So have fun with it and give your raw veg a new kick!

High Protein Tahini Dip

1. ½ cup fat-free plain Greek yogurt

2. ¼ cup tahini

3. 3 tablespoons rice vinegar

4. 2 tablespoons water

5. 1 tablespoon sodium – reduced soy sauce

6. ½ tsp salt

7. 1 tablespoon sriracha hot chili paste

8. 1 tablespoon lemon juice

9. 2 tablespoons chopped cilantro

10. 1 large minced garlic clove

11. ½ tsp ground cumin

12. Top with toasted sesame seeds as garnish (optional)

In a small bowl, mix together all ingredients and refrigerate for min 1 hour.

In a dry pan, heat to medium and add 3 tablespoons of sesame seeds. Toss and heat until they start turning golden brown. Do not leave them unattended – they burn quickly!

“So, I am finally writing down my recipes after many years of everyone asking me to do so.  But for those that don’t know where this is coming from….here is a little about me and my recipes:  Firstly, my husband and I own a personal training company and not only do we talk the talk when it comes to health and fitness, we walk the walk.  That being said, we are also foodies and appreciate the glory of good food!  With those two things in mind….always…I am starting to put together my recipe selection.  My recipes always respect our guidelines for healthy eating whilst honoring our taste buds!  Enjoy.” – Andrea

Nutritional Info:

Chia seeds are an incredible source of omega-3 fatty acids and protein, which helps increase body metabolism and brain function.  Chia seeds produce a gel that can reduce the conversion rate of carbohydrate to sugar.  They are also a reliable means of building muscle and other body tissues.

Now that the weather is getting warmer, this is a great no-cook recipe that is wonderful for breakfast as well as for a snack, or healthy dessert!

3/4 cup chia seeds
1/4 cup unsweetened shredded coconut
2 cups unsweetened almond milk
vanilla extract to taste and a couple of pinches of Cinnamon
1/2 cup unsweetened apple sauce
1/2 cup raisins (optional)

Simply mix the ingredients together, and put it in the fridge for min 2 hours.  Perfect the next day for breakfast topped with fresh fruit.

Our Open house was a success.  Thanks to our clients, future clients, friends and family.  Here are the pictures!  233 Dunbar, Mt Royal.  TRAINWITHMIKE’s new home.