Monthly Archives: January 2012

Celebrate Like a WARRIOR!

I’ve just signed up for something kinda crazy to celebrate my 42nd birthday this year. I’ve decided to participate in the Warrior Dash, that is taking place in Barrie, Ontario this year on July 21st. As my birthday is on July 16th, I thought the timing was great, and it makes for a great followup to my New Year’s Day celebration which was the Polar Bear Dip! This is in line with one of my New Year’s Resolutions, to expose myself to new and exciting experiences this year.

Watch the video and tell me this doesn’t look like an awesome event!

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More HIIT Alternatives for Getting a Ripped Midsection

Would you be interested in a very efficient, effective method for losing body fat that requires far less time commitment than traditional cardio, and without any of the negative side effects of those long, slow endurance workouts? If you’ve been following my tutorial series, “In Pursuit of 6 Pack Abs”, you’ll remember my previous post on the many benefits and advantages or High Intensity Interval Training (HIIT)… you can check out that post here:

-> HIIT For 6 Pack Abs

Well, I recognize that some of you may not have access to an indoor bike, or like myself, you are interested in keeping your workouts interesting by adding some variety, so in this episode I demonstrate some alternative forms of HIIT, using implements or simply jogging and sprinting.  I also update you on my progress towards the coveted 6 Pack, and show you how far I’ve come over the last couple of years.  Check out the video:


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Burn Fat with Circuit Training

In my previous post on my quest for 6 pack abs, I discussed the benefits of High Intensity Interval Training (vs. traditional cardio)… check it out at this link:

-> HIIT will get you FIT!

Another powerful training technique for melting off huge amounts of fat, while maintaining your lean tissue, is called MRT (Metabolic Resistance Training).  MRT basically refers to a resistance training workout that combines effective compound exercises in a specific way to increase the intensity of the workout and essentially “jack up” your metabolism. This typically involves minimizing rest between certain exercises, by using super-sets or circuit training. It works by consuming considerable calories during the workout, but also by causing ‘Post Exercise Oxygen Debt’ which leads to the ‘After Burn Effect’… where your metabolism and body temperature remain elevated for a longer period of time after the workout as you recover.

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Getting fit in 2012

By Jenny Yuen ,Toronto Sun

First posted: Sunday, January 01, 2012 05:09 PM EST | Updated: Sunday, January 01, 2012 07:42 PM EST



Costa Warwar extends his arms forward and picks up the rope.

He grits his teeth and strains his face as he drags 31.8 kilograms of weights across the span of the gym, not once or twice, but four times.

The Toronto chef came to Fusion Fitness several months ago to deal with a weight issue. He found that he was constantly tasting different dishes at work and that often translated to packing on extra pounds.

“I fell off the wagon a few years ago,” he said. “I had my first baby and I got busy with my own business and didn’t have time to catch up with my own health. I thought, if I want to be there for my daughter, then I have to get into shape.”

Twice a week, the 40-year-old meets with certified personal trainer Josh Hewett at the Yonge St. gym for a gruelling hour-long workout session. They often switch up the weight training and cardio program to keep it fresh, and by the end of the session, Warwar is sweating buckets.

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New Year Fitness: Get in Top Form for 2012

Happy New Year… Another year has passed and we now have the opportunity for another fresh start!
Just a few days ago I was interviewed by the Toronto SUN for a piece on New Year’s Fitness Goals. During this interview I shared what I consider to be some of the key elements for setting and achieving your health and fitness related goals for 2012. Here is the Toronto SUN article and a brief video on the SUN website with some footage from our interview:

Some other New Year’s fitness suggestions I offered included:

1. You can’t out-train a bad diet.  You need to realize that exercise alone, although very important, is not enough. Your nutrition plan has to be your priority, especially if your goal is to lose some body fat and keep it off.

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