Be Strong. Feel Great.

2011 // Issue 7

Staying fit year round

With the weather cooling and the threat of winter approaching, hibernation season will soon be in full effect.

In this edition I will offer a few suggestions to avoid the 10-15lbs people typically gain over the winter.

Top 10 ways to ruin your health

10. Watch T.V.

–  even if you are a T.V. junkie, how about buying a stationary bike and cycle while you watch your favourite show.

9. Eat your largest meal at dinner

-as the day progresses, our metabolism slows. Try a walk after dinner to help circulation and digestion.

8. Eat more sugar and essential fatty acids (EFA)

-EFA’s help the body metabolize fat better and excessive sugar is generally the number one cause of obesity. Try eating a less simple sugar as the day progresses.

7. Drink fruit juice and pop

-both contain excessive sugar and acid.

6. Drink alcohol

-dead calories and more sugar!

5. Sit all day

-not only is the sitting position harmful to your back…the lack of movement can bring your metabolism to a stand still.

4. Expect today’s food to nourish you

-most of the food we eat is mass farmed. The nutritional content of food is far less today than the same food of a few decades ago….so take your vitamins.

3. Don’t sleep

-the body does not metabolise or function properly as a whole without adequate sleep.

2. Stress out

-this one is huge! A nervous body is already a tense body.  Tension is not only bad for the heart but the body. A high stress lifestyle will weaken the immune system.  Find a few minutes in the day to relax and reflect.

1. Don’t weight train!

-weight training requlates the body. It builds muscle into the heart and is a great way to reduce blood pressure and cholesterol.  If not just to look and feel better, weight training plays a significant role in total body wellness.


A story about my introduction to proper training

By the age of 15, I had developed into a pretty good hockey and baseball player. I decided to join a gym to get stronger in hopes of progressing up the ranks of each sport. So I signed up at the local YMCA and began working out with weights.

A couple of years later, I was now between high school and University. My sports career was virtually over but I had developed a real passion for health and fitness. At this point, I wanted to pursue this lifestyle more and learn from the best. So, I walked in the door of Mack’s gym on Dundas West.

Mack Miya, then in his 80’s, was World Champion Power Lifter.  He was known as one of the best trainers around at that time.  Many well known professional athletes and bodybuilders from around the world came to his gym just to get a chance to speak to Mack and seek his advice. His gym was among the oldest running in North America and was known as a place for serious athletes.

So being young and inexperienced, I was rather intimidated when I first met with Mack. Mack was a short, stalky guy with combed back hair. He was extremely muscular, especially considering he was 80 plus years old! To my surprise though, he was a very gentle man with a real desire to teach his trade. We spoke for a couple of hours and seemed to hit it off. He agreed to help me and we started the next day…

I was nervous and didn’t know what to expect. I figured we’d train some “guy” muscles like chest and biceps or maybe train heavy legs.

To my surprise, he lead me through all lower back, hip and posture building exercises. I could not make sense of it.

At the completion of the workout I asked him “Why did I just do this stuff?”

He laughed and responded “The vanity will come later! We have to build a foundation of strength in your core and stabilizing muscles first.  Worry about your posture, structure and stability”.

Needless to say I really did not expect to hear this, but he was the pro and his gym had been producing great bodies and athletes for over 50 years. I figured he must know something about this stuff! This was the start of my education.

After working out under Mack’s instruction for a couple of years, I felt great. I was in the best shape of my life and solid from the ground up. I decided I wanted to share this new found knowledge with others. So one day I decided to ask Mack what he thought about the idea of me training others. He smiled and made a phone call to one of the large commercial gym owners he had trained. Next thing I knew I had my first personal training job. I was 18 years old and a certified personal trainer.


That’s it for this issue. I hope I’ve left you with a better understanding of making the most of your health.

Anthony Corrado. Personal Trainer. Toronto

[email protected]