Exercise Examples
Kettlebells - Let's get Swinging!
Just what are kettlebells? Where did they come from? What role do they plan in a fitness regime? Where can I get them?
Kettlebells originated in Russia over 300 years ago. They eventually developed into a training aid and the Russian military has used them for conditioning for a long time. They have since made their way into training programs in everything from military training, sport specific training to the general fitness enthusiast. Kettlebells look like a large bowling ball with a handle. Constructed of cast iron, they are perfect for indoor and outdoor training.
Lose Body Fat:
Kettlebells are the perfect addition to any fitness program. They require all aspects of fitness to be addressed: strength, flexibility, coordination and aerobic conditioning. Kettlebell workouts are metabolically demanding and so is an excellent choice for those wanting to lose unwanted body fat!
These functional movements are also more calorie intensive, requiring more muscles to be activated. The more muscles active during a specific activity, the more calories your body will burn during that movement. In short, better and faster results!
Increase Strength and Coordination:
Kettlebell workouts consist primarily of compound movements. Nowhere in life do we perform isolated movements, so kettlebells are the perfect choice for teaching the art of movement. Our bodies are meant to move as an integrated unit. By training the body with multiple joint actions and in multiple planes we can strengthen our "kinetic chain". This leads to a stronger body that is better able to cope with all that life demands whether it is in the garden, on the golf course or participating in your favorite sport.
These functional movements are also more calorie intensive, requiring more muscles to be activated. The more muscles active during a specific activity, the more calories your body will burn during that movement. In short, better and faster results!
Where can I get my own kettlebells?
As a Vancouver Island distributor for Canadian Kettlebells, it is as easy as a phone call or an email to Victoria Wellness to purchase your own kettlebells.
Contact Victoria Wellness for pricing and shipping costs.
Sled Training - How Pushing and pulling a sled can help you gain strength and lose body fat!
The first time I saw a weight-training sled I knew I wanted to try this out. I am always looking for ways to increase strength in our clients and also help them gain a leaner, healthier body. No boring treadmill workouts for our clients. We encourage our clients to take hold of a sled and start pushing!
Basically, a sled is just a base with a post to hold weights. This base then has runners that allow it to be pushed or pulled across the field or floor. In our facility, we have astro turf down the center of our weight room that allows us to train with sleds indoors.
There are not many muscle groups that are not called in to assist with this exercise. From head to toe your total body is involved. Quads, glutes and hamstrings play a vital role in all 
pushing and pulling movements. All back muscles are involved in sled rowing movements as well as core muscles to stabilize. This training requires the body to work as a unit, all muscles functioning together to create the movements needed to generate power and strength. It is an excellent form of aerobic conditioning.
Sled training is physically demanding and should be slowly incorporated into a regular training program. Most of our clients will participate in some form of sled training during their workout sessions. There are not many limiting factors to sled training. Even our older clientele will enjoy pushing or pulling the sled with a load that is selected just for them.
Bar Squats
Bar squats are one of those exercises that clients have a love/hate relationship with. They love the results (tight glutes, shapely legs and strength) they get from squatting, but often hate the work. There is no doubt that squatting is hard work but all our clients have proven themselves up for the challenge. All our clients are taught squats under the strict eye of their trainer to ensure perfect technique is achieved before any weight is used. Even clients with previous back problems and knee concerns can quite often squat safely when taught correctly.
Single Leg Romanian Deadlift
The single leg romanian deadlift is not only a great glute burner, but encompasses all the core muscles as well as being a great balance exercise.
Push Up to Rotation
This is an excellent exercise to not only strengthen the chest, but also incorporates core strength and proprioreception for the shoulder.
The Medicine Ball Twisting Lunge
The medicine ball twisting lunge is a total body exercise working quads, glutes, hamstrings, obliques and all their associated core muscles. A good workout for even our most advanced clients.
Superman
This is an advanced version of the floor superman or birddog. This requires a strong core and shoulder strength, but most of our clients will work their way to this most advanced exercise.
The Pike
The Pike is a strong core and sense of adventure is required for this advanced version of the floor ball roll in.
Mentoring, Monitoring, Motivation