Top 5 Goals A Personal Trainer from Ottawa Can Help You Achieve

Top 5 Goals A Personal Trainer from Ottawa Can Help You Achieve

People are creatures of a habit, which is why sometimes we follow the same routine time and time again, without getting the results we want. But many people are also lazy and not willing to do the work unless someone is keeping them responsible, much like working for a boss. Because if we would not finish our work and make the deadlines, our boss would fire us. The same goes for a personal trainer. If you are looking to lose weight, get in shape and regain your health, as personal trainer from Ottawa can help you achieve just that. Or maybe you already lost most of the weight and are working out already, but are simply unable to lose these last stubborn pounds.

Of course, a personal trainer is not only able to help you lose weight, but also train for a marathon or a bodybuilding contest. Either way, if you feel that you are trying and trying but do not seem to get there, consider to call in the help of a trainer with the right expertise. In this article we will discuss the top 5 goals a personal trainer can help you achieve.

#1 Losing weight

As obesity is on the rise and more and more people are overweight, it comes as no surprise that many of us are trying to lose these unwanted pounds. But still, many of us are trying, yet not succeeding. A personal trainer from Ottawa can change this. Statistics show that people are much more successful achieving their goal if they have someone that is keeping them accountable. Of course, you can ask your partner, friends and family for support, but they lack the expertise and experience – and most often time – to accomplish this and help you reach your goals. With a personal trainer you will have several advantages. First of all, these trainers have tons of experience with people in the exact same situation. This means that they know exactly what it takes to motivate you. However, the experience they have also helps them to put together the right workout schedule for you to suit your needs. Because our bodies adapt to everything quickly, it is important to change our workout frequently. A personal trainer constantly thinks of new routines to get you into the best shape of your life. Besides that, you will also find a lot of support, both mental as well as emotional, with your own personal trainer.

#2 Getting ready for a marathon

You decided to take charge of your health and want to run your first marathon. Or perhaps you are already a seasoned runner, but want to spice of your game and get ahead of the competition. Either way, if you really want to improve your skills, your physique and your condition, a personal trainer can help you achieve just that. A trainer knows all the methods to get you in shape quickly and improve your endurance. He can also teach you how to prepare in the best possible way for a marathon, so you can leave the rest behind and win the race.

#3 A bodybuilding contest

Are you a bodybuilder and are you trying to get ready for a bodybuilding contest? If this is the first time for you, you could use all the help you can get. The competition in this area is fierce and if you do not know how to prepare yourself, you will lose. Personal trainers are very experienced in building muscle fast, yet in a healthy manner. The trainer can also help you achieve the lowest possible body fat percentage, so you will look even more lean during the contest and leave your competitors behind.

#4 Preparing for a match

If you are a professional wrestler or do any kind of other sports, you know how important it is to have great power and great endurance. Sometimes it is also important to lose some water weight, to get into a weight class. Most bodybuilders use diuretics and other harmful substances to achieve this. However, in the long run this can do some serious damage to your body and even be detrimental for your results. Personal trainers can help you lose the water weight fast in a natural way, without causing any negative side effects. Once you made your weight class, it is time to bulk up again fast. With a personal trainer from Ottawa by your side, you will know exactly how to do this in a safe way.

# Getting back into shape

Maybe you are already at your goal weight, but you feel tired and fatigued all the time. If you also have kids, you probably know what a challenge this can be. In these situations, you need all the energy you can get. A personal trainer is not only a good way to lose some weight, but also to regain your health. By looking at your food habits and your workout routine, as personal trainer can quickly determine what areas you can improve and how to do that. He will support you in your efforts and his expertise will help you to get healthy and fit again. Just imagine that you have enough energy to get through the day, without an afternoon slump, and after you come back from work, you are still able to play with your kids instead of falling asleep on the couch. To many, this is a dream come true.

There are still many other goals a personal trainer could help you achieve, but these are beyond the scope of this article. If you are serious about your goals and know that you cannot achieve them on your own, then consider calling on the help of a personal trainer from Ottawa. As with everything, do make sure that you choose the right trainer, with the right expertise and plenty of experience, so that you can be sure that you are getting the right help.

Understanding How TRT Testosterone Works

testostease-levelsUnderstanding How TRT Testosterone Works

In the world today, you often find that there are men who are trying to learn a lot more about their bodies and the various health issues that they can develop. For a lot of males, it is a matter of trying to maintain a much higher level of testosterone much like they did when they were a much younger age. With higher testosterone levels, a man is able to enjoy much higher energy levels and quite a difference in their daily fitness routines as well as sexual performance. Because of the demand for this boost, there are many men who are now looking into TRT testosterone to help them out, otherwise known as testosterone replacement therapy.

One of the methods used by many guys looking to gain that edge with TRT testosterone is injections. By injecting a dose of synthetic testosterone on a schedule, the male patients are able to get close to their desired results. There can be some situations where this type of a treatment may even be used from a medical standpoint to try and get a patients low levels of testosterone boosted to where they need to be.

Natural Testosterone Supplements

When you are looking into TRT testosterone treatments, it is only right that you look at the natural alternatives that are available so that you can compare therapies. These natural supplements are made to enter the body in hopes that they will be able to give the body a kick start that will allow it to produce testosterone naturally. While this is a treatment plan that will work for some patients, it is important that you listen to your body in order to see any results. Just as with any sort of a supplement, it is key to cycle your dosage schedule as the body often has a way of realizing that supplements are being taken. For some, this can mean having a list of supplements and never taking any one of them for more than a week at a time to keep the body guessing.

The problem with a lot of the natural supplements is that men who are looking for a boost in testosterone often want a quick fix. If you are not happy about having to cycle on and off of various testosterone supplements, the chances are very good that you are going to be in search of injections through TRT testosterone methods. If so, it is equally as important that you read up on the dosage and any sort of side effects that you should be looking for to make sure that you are able to remain healthy at all times.

Here is a great video about visiting a HRT / TRT clinic.

Shopping Around For TRT Testosterone

You should know that you could find that the level of testosterone in each injection can vary from company to company. If you used one testosterone for your first injection and then purchased a different one from another company, you may find that your results will be quite different. Not only that, but you can also notice fluctuations in your testosterone levels from blood work, when all factors are equal except the product brand.

Many times, it is a good idea to talk with your physician and have a blood test done to find out where your testosterone levels currently are. Have them check your free testosterone levels. Having this information will help you moving forward as you shop around for the best deals on the testosterone injections that are best suited to your individual needs.

While shopping around, without a prescription is illegal to do so in North America, in Mexico it’s legal.  However, it is a good idea to keep in mind that these testosterone level tests can be fairly expensive and having them done can add a lot to your overall cost when shopping for TRT testosterone.

Whether you are simply looking for a way to improve your love life or you have begun to notice that your workouts are just not the same as they used to be, you could be a good candidate for testosterone replacement therapy. It is all a matter of doing your research to make sure that you are well informed and know what you are getting into. Along with that, finding a great company with a reputable laboratory can make a big difference in your results as well as your overall health and well being as you work on bringing your testosterone levels back up.

The Art Of Muscle Building After 40

25_40The Art Of Muscle Building After 40

The question is often asked as to whether a person can ever have the body they had when they were younger, but they wonder how they will put muscle on their body at their age. While it can be done, a little different approach for muscle building after 40.

One basic principle that people need to realize is that putting on muscle mass at younger ages is really more difficult that it is later on. One big reason for that is that at younger ages, a boy’s metabolism is too fast for a lot of serious addition of muscle. The metabolism at the younger ages is as fast as it is ever going to be, and most boys are too busy in sports, other activities, or chasing girls, unless you sit in front of a computer and game all day, then your metabolism basically shuts down.

As a person gets older, the metabolism slows down, and the weigh goes on, due to a different lifestyle which is more sedentary and has more stress. It is easier to put mass on our bodies when we get a little older. Almost everyone that you went to high school with is bigger when you attend your 30th reunion.

Putting on mass gets easier as you age, you just have to make the decision as to whether you want it to be fat, or lean muscle. And still, while the desire is there for a leaner, healthier body, the body builder look may not be attainable simply due to the discipline that is required, so we tend to go toward the diet approach, rather than work out, so we have an epidemic of “skinny fat men” who appear in their 30’s and 40’s. So, here is when the art of muscle building after 40 pays off.

We men have it in our brains that we are supposed to be in great shape, as we have been told that all throughout the centuries we were warriors, protecting home and hearth with our battling abilities and great strength, but the most strength we can muster, barely gets us up off the couch for the next beer.

One of the best ways to offset this lethargic reality and to practice the art of building muscle after 40 is that many of us find ourselves is to take up resistance training, which will help to burn fat and make us stronger.

As you start on the path of working out, eat a few more carbohydrates and protein before and after your workout. This helps to make your gains in mass lean gains. Don’t skimp too much on what you eat either. Just eat normal portions and you will be ok.

Another reason you need to continue to eat properly is that diet will affect your hormones. You hear about men needing more testosterone, and much of that is because wives put their men of “vegetarian diets.”.

Think moderation. If you like a beer now and then, so be it, but don’t overdo. No question that beer puts more fat weight on, so take it easy there.

Weekends are for family time, it is true, but it is also the best time for a man to train and work out. If you lift the first thing on Saturday and Sunday morning, you will be in good shape. Have your training week start on Saturday, rather than on Monday. Your lifting sessions don’t need to be longer than 45 minutes.

Set two other times during the week that are set in granite, as far as the time, and keep those times religiously.

Don’t pamper yourself. Lift like you did when you were 25. If you need to wear gloves in the gym, make sure your purse matches. (google image that) Lift weights that are a little heavier than you think you should lift. Do all the lifts for the arms, legs, abdomen, and especially the back. Soon, muscle building after 40 makes sense. Don’t know where to start, contact me for a physique building consultation.

As you can tell from my pictures,  me at 25 years old looks great and me at 39 years old looks better.  (sorry for bad grammar) My big secret is having a focus geared toward longevity in the sport and art of bodybuilding.  This is a lifestyle for me.  It’s never been a one time thing, just to try, but I get that, if someone wants to try it.  Most that do, try it, end up lost.  You need a coach, trust me.. I had one for my first few shows… actually had a couple of coaches and mentors.  They all knew their shit and walk the talk.  Over the years, I’ve gotten to know my body and still greatly value the opinion and coaching of other coaches…. reputable ones.. I don’t care what degree they have,  I look for experienced coaches that have been with a wide variety of competitors and work on a mind, soul and physique level.

I’ve been training now for 25 years and have been competitive on and off for 20 years. I coached hundreds of people, competitive and non-competitive and influenced thousands.  This is isn’t my full time job. This is my lifestyle.  I LOVE IT and I welcome you to join in and see how rewarding it can be for your future.


Your Truly, Coach Rob

The Basics About Natural Open Bodybuilding Competitions

Natural Open PhysiqueThe Basics About Natural Open Bodybuilding Competitions

The Natural Open Bodybuilding Competitions began as a series of small competitions in a gym in Southern California. Today, they are part of a worldwide network of competitions that take place around the globe. The reason for the increased popularity of such events as the Natural Open Bodybuilding Competitions is that athletes began to realize that using steroids and other drugs to gain strength and muscle was counterintuitive to good health, the spirit of athletic participation, and sportsmanship. The success that this effort has enjoyed is a direct result of the commitment of athletes and staff to create a natural bodybuilding community.

The roots of this movement come from the Mt. Olympus Spa, where promoter Denny Kakos began to advertise natural competitions in 1977. Karl Marshall was the first Overall Champion, and he still competes in natural meets today. The competitions began in his gym before growing to the point where the city auditorium was needed to host them.

As the movement grew, Kakos began promoting his competitions under the NPC, including the very first natural NPC contest, the California Natural Bodybuilding Championships, and 135 athletes came the first year, all committed to training without the use of drugs. It succeeded beyond the vision of Kakos or the other organizers, and the chairman of the NPC gave Kakos a plaque for bringing innovation to the field of bodybuilding.

Because of the popularity of these natural contests and his own experiences as a promoter, Kakos wanted to expand to an national qualifying event for natural athletes, but the NPC was not quite ready to make that step.

This motivate Kakos to join with Pete Samra and Wally Boyko to form the Amateur Bodybuilding Association (ABA). The purpose was to create a group that would serve athletes who wanted to stay natural by providing major competitions with quality prizes that were run in the first-class way, so that everyone would have a fun, positive experience.

One of the main tenets of the ABA was that there would be no discrimination of any kind, and so the ABA founders came up with the very first handicapped divisions for participants, standing and seated. If the ABA lacked a class for someone’s needs, it would develop one. To promote those artistic elements of bodybuilding competitions, the ABA suggested that athletes augment their performance with costumers, props and other items. The ABA promotes the advancement of fitness competitions and bodybuilding contests as both performing art as well as sport. To keep competitions accessible to as many as possible, the ABA also keeps fees for contest registration, membership and sanction for events low.

If you are interested in natural open bodybuilding competitions on a more competitive level, the ABA has joined with the INBA and the PNBA, putting together more than 125 shows in the past year. With shows taking place in more than 35 countries, the dream that motivated Denny Kakos in the first place remains alive and well. Check out the growth and spread of the NPC today!

Natural Open Physique Competitions For The Beginner

Natural Open Physique Competitions For The Beginner

Natural open physique competitions are a perfect opportunity to get into the competitive scene in bodybuilding.

There are amateur competitions if you’re competing for the first time, or if you are a teen you can even compete in the novice and teen divisions.

The natural open physique competitions would be a great choice for you if you are in good shape and have had a fair amount of training. These types of competitions don’t require you to be huge, and your body doesn’t have to be of a massive size. The natural open is for those that have built their muscles naturally without steroid enhancements.

Both men and women who compete in natural open physique competitions for the first time will likely be pretty terrified to get up in front of the judges and the crowd. However, the following guidelines will help you along the way and you should feel more confident and should do very well in the competition.

The most important elements in doing well in the competition have to do with percentage off body fat and posing. You’ll want to make sure that your body fat percentage is in the single digits. Of course the lower the better.

There are several books and publications on the subject of natural bodybuilding and there are several gurus that can offer you advice on how to train. However, here are a few guidelines you can follow:

Natural Open Physique1. MEN’S PHYSIQUE:

Muscularity and Body Condition – Judges will be looking for fit contestants who display proper shape and symmetry combined with muscularity and overall condition. This is not a bodybuilding contest so extreme muscularity should be marked down.

Stage Presence and Personality – Contestants will be asked to walk in board shorts (shorts must be just above the knee in length and can be one inch below the belly button, no spandex and no logos are permitted on the board shorts however a manufacturer’s logo such as Nike symbol or Billabongs are acceptable.) Competitors will enter the stage without a shirt and barefoot. No lewd acts allowed for example the moon pose. Judges are looking for the contestant with the best stage presence and poise who can successfully convey his personality to the audience.

Presentation – Competitors will walk to the center of the stage alone and perform front and back turns with optional pose of hand on hip or hand in pocket, finishing facing the judges as directed then proceed to the side of the stage.

Comparison Round – The competitors will be brought back out in a group and directed to do turns. Judges will have the opportunity to compare competitors against each other in the group turns.

Presentation – Competitors will be introduced by the MC and then will walk to the center of the rear stage, and then walk forward to the “X” on the stage and perform front and back turns with optional pose of hand on hip or hand in pocket, upon finishing face the judges, and then exit the stage.

Women's Physique2: WOMEN’S PHYSIQUE:

A. Judging Criteria
The judges are looking for: Symmetry, Shape, Proportion, Muscle Tone, Poise, Beauty

Physique comparisons will take place during prejudging. Women’s Physique Division is for women who enjoy weight lifting and competing. Athletes should display a tone, athletic physique showcasing femininity and muscle tone.

What’s NOT being looked for in women’s physique are: Shredded, Striated, Vascular, Massive Muscle
All types of physiques will be considered when it comes down to height, weight, structure, etc. striations and excessive muscularity will be scored down accordingly.

Quarter turns
Mandatory posing comparisons and callouts:
Front double biceps/open hands, no flat footed full front pose-front twisting pose
Back double bicep/open hands
Side chest with arms extended
Side triceps with leg extended
Front abs /thigh

Individual posing routine:
Finals routine will be a maximum 60 seconds in length, performed to music of the athlete’s choice following the rules set forth by the NGA. Music containing profanity or explicit language will not be allowed and may result in being disqualified from contest. Therefore, the Women’s Physique competitor, like the Mens and Womens Bodybuilders are responsible to provide a CD of the their posing music (Audio tape only, No I-tunes, or MP3, or other formats, and they homemade CD must be finalized, or it will only play on the deck that it was made. Please make sure that you try your music CD out on several other decks prior to the event day to make sure that the CD will actually play on decks other than the one you made it on. Also, please prepare a CD with no other music on it (other your posing music).

Suits worn by women’s physique athletes for prejudging must be a two piece. Suits do not need to be a solid color the bottom of the suit must be v-shaped absolutely no thongs are permitted. All suits must be in good taste. No heels may be worn or props will be used at any time during competition and judging of women’s physique.

Promoters can choose how many height classes or one.

General Notes about Training, Cardio and Eating 

Train for maximum amount of strength. There are two phases of strength training. The first type of training will be with heavy weights to stimulate the muscle and promote maximum size and density to occur while the second type will be training in volume to stimulate metabolic enhancement.

Aerobic and cardio training. Many physique competitors make the mistake of thinking that cardio doesn’t matter when training for building muscle. What aerobic training will do for you is to help that excess body fat to disappear. This can be in the form of HIIT cardio or running sprints or even a class, such as cardio kick-boxing.

Eating right and getting plenty of rest. This should go without saying, however many people think that since they are training so hard they don’t need to worry about calorie intake. It’s imperative to have the proper healthy balance of carbs and protein and fats during the original training phase, and then ultimately a few weeks before the actual competition the carbs get cut and that allows the body to get down to its final competition shape, eliminating that last final fat percentage.

Whether you have the gift of genetics on your side and have the natural ability to build muscle easily and have very little fat content, or if it takes a bit longer and harder work for you, truly anyone can train and compete in the natural open physique competitions.

Customized Workouts By Rob Lagana, Ottawa Personal Trainer

Customized Workouts By Rob Lagana, Ottawa Personal Trainer

Welcome to hybrid training concepts where old school bodybuilding collides with new school exercises and equipment! You’ve stumbled upon a professional coach that uses scientifically engineered training phases to help you achieve:

Optimum Fitness
Optimum Fat Loss
Optimum Wellness

Seeking a sense of focus in your approach to exercise training?

I can put you on target AND pave the road toward your prime Bodybuilding, Physique, Figure, Bikini or other fitness goals.

You get a Professional Client Assessment during your Free 30 Min Consultation

We go over your current skills, your goals, your current physical conditioning and your health, eating and training history. As well, we talk about food sensitivities, stress and sleep. I create a Step-by-step, integrated and layered approach to exercise based on your assessment and goals.

You receive a training routine that progressively and safely builds your body.

The program changes monthly and you continue to build stability, strength and power
which of course, helps with building or maintaining lean muscle mass.

I will customized the routine and it will be designed specifically for your body and your goals, such as Fitness, Weight Loss, Athletic Performance, Figure competition, Physique, Bikini or Bodybuilding competition

My coaching is based upon a modern system of progressive exercise, called OPT (Optimum Training Performance), which offers 6 levels of training for optimum fitness that uses smaller training phases, regardless of your starting fitness level. Unlike the grand-scale training often associated with traditional bodybuilding, OPT teaches you to manage your fitness goals in smaller increments to achieve the fitness levels you ultimately want. You’ll progress safely, but quickly, using my integrated OPT training methods, scientifically based on the three building blocks of stabilization, strength and power.

These building blocks follow the biomechanical, physiological and functional principles of the kinetic chain in an easy -to-follow, systematic progression that minimizes injury and maximizes results. Get fit and toned with a strong core, or build massive pecs, rock hard abs, thighs of steel…The choice is yours! But it isn’t going to happen just sitting there.

Here’s what you need to do: Contact Me Personally for your free 30 minute consultation.