Posts Tagged ‘sports’

Sammit Fitness

Dan Sammit

Sammit Fitness is committed to providing health, fitness and performance training and education. 

I am currently involved with 2 successful small businesses. I am the co-founder of Pin High Performance and the owner of Sammit Fitness.

Pin High Performance develops custom fitness programs for golfers of all levels. Sammit Fitness is committed to providing health, fitness and performance training and education.

Over the past several months, Sammit Fitness has been working with health care providers and a holistic health program (sponsored and funded by SunLife Insurance) through a local hospital to help people with various health conditions. It has been a great opportunity to give back and help transform people’s lives through exercise and education.

Today, I enjoy being physically active on a daily basis but it has not always been the case.

Many of us were introduced to fitness through sport. My childhood was no different. In the warmer months, track (sprinting), soccer, baseball, bike riding, hiking and street hockey were the norm. In the colder months, downhill skiing was the major source of physical activity.

As I got into my teens, physical activity became an afterthought. I made poor food choices which lead me to become overweight for several years. I became very self-conscious of my body and my height or lack thereof. Going into high school, I was 5’2” and a very out of shape 140lbs. This caused a lot of anxiety for a few years.

It was not until I was at the end of grade 10 that things started to change. Over the summer I grew about 8 inches and gained about 20 pounds. When school started in the fall, I was much taller than many of the kids that used to pick on me. I gained a new confidence. Since I would not be the smallest, slowest guy on the field, I decided it was time to go back and try sports again. I signed up for baseball, and got back to regular activity.

I kept up with my exercise and sports into my early 20’s. That is when I was introduced to weight training. I also stumbled into a part time job at a nutrition/health food store at that time.

While working at the store, I became quite familiar with vitamins, herbs and supplements. This was extremely helpful with my weight training regimen and getting me healthy.

At this point, I was still unsure about my career path. I had the opportunity to manage several stores so I decided that I wanted that challenge. While I was running the stores and interacting with clients, I realized that I really enjoyed helping people with their health. It was gratifying to know I was empowering them and helped them feel better. That is when I knew I wanted to make my career in the health and fitness field.

Today, I enjoy being physically active on a daily basis but it has not always been the case.

Today, I enjoy being physically active on a daily basis but it has not always been the case.

With the support of my family and friends, I enrolled in the Fitness and Lifestyle Management Program (FLMP) at George Brown College. I had been out of school for several years and this program was a real challenge. After 3 years, I graduated and have not looked back since. My pursuit of knowledge did not end at school. I constantly read and study under some of the best fitness and health professionals in the world. My passion for helping people get healthy and reach their fitness goals keeps me going every day.

I enjoyed weight training but needed an additional challenge after school was complete. Enter Brazilian Jiu Jitsu (BJJ). A friend of mine took me out to a class and I was hooked. It was hard to understand how these small guys and girls were able to handle larger opponents with ease. Talk about motivation! I knew that I had to learn this martial art. The sport has taught me some valuable lessons in dedication, perseverance, confidence and respect. It has been a great addition to my regular exercise routine. I am currently an active competitor.

Due to the varied sports and activities, my training and workout schedule have evolved over the past few years. I periodize my training based on various goals to maximize my results. Here is a snap shot of my current workouts:

1. Jiu Jitsu 2-3 times per week (1.5 hr per session)

2. Weight Training or HIIT 2 times per week (using free weights, kettlebells, sandbags, clubs, body weight) 20-30 min

3. Joint mobility is done daily (active recovery)

Daily meals can vary but here is an average day:

Breakfast: 2-3 eggs with ezekiel toast or fresh pressed juice (mainly from greens) with plant based protein and essential fatty acids

Lunch: 1 of chicken, fish or meat with mixed green salad, olive oil and balsamic vinegar

Supper: 1 of chicken, fish or meat with steamed vegetables (several types) or salad

*as many organic, non GMO ingredients as possible

Other important factors for daily health and fitness I follow are:

*3 liters of water spread throughout the day.

* Sleep from 10:30pm- 6am

Supplements are limited because I try to get as many nutrients from food as possible. That said, I use coconut oil (daily), BCAA’s (daily) and plant based protein on occasion.

Eat well, move daily, set goals, keep a positive attitude, and enjoy every second of life!

Eat well, move daily, set goals, keep a positive attitude, and enjoy every second of life! ~ Dan Sammit

Current GoaIs: Training to compete in several BJJ tournaments (3-5 more this year)

Start training for an athletic model/bodybuilding contest in 2014 or 2015

Continue to study and mentor with the best people in the industry

For those of you looking to start your fitness journey remember that physical activity can be done anywhere. Don’t get hung up on going to the gym to get fit. Choose activities you enjoy doing. Eat well, move daily, set goals, keep a positive attitude, and enjoy every second of life!


Follow me on twitter @SammitFitness and @GtaMMACoach
For golf fitness:
For health, fitness and performance:


Here are 15 tips to consider when you step into a gym

Set realistic goals. Create "action steps" that are specific and appropriate for your fitness level.

Set realistic goals. Create “action steps” that are specific and appropriate for your fitness level.

1. Wear comfortable gym attire. Work-out attire should allow you to move freely. Consider fabrics that breath and keep you cool.

2. Give yourself enough time. There are three parts to a workout: warm-up (5-10 minutes); workout/exercise (15-20 minutes); cool down (5-10 minutes).

3. Set realistic goals. Establish training goals or what we like to call “action steps” that are specific and appropriate for your fitness level.

4. Concentrate on your own program. This is time for you; concentrate on yourself and do what you need to do to achieve what you want to achieve. Nothing but #peacelove!

5. Focus on your workout. Pay attention to what you are doing when you are working out. Staying focused helps prevent injury.

6. Drink water. Keep hydrated. Dehydration can lead to fatigue, muscle weakness, and dizziness.

7. Plan a balanced strength-training program. A training program trains all major muscle groups. Exercises need to be executed through a full range of motion. It is recommended that you seek the advice of a professional trainer to ensure that you are performing your exercises correctly.

Adjust machines to your body size. Exercise equipment is designed to accommodate different body types. Adjust machines to your size; this practice will prevent injury.

Adjust machines to your body size. Exercise equipment is designed to accommodate different body types. Adjust machines to your size; this practice will prevent injury.

8. Use the proper form. Bad form leads to injury (periodic supervision by a professional trainer is recommended).

9. Progress wisely. Exercising too hard/often may lead to drop out and/or injury. Gradual, steady progression is important (supervision by a professional trainer is recommended).

10. Add variety to your workout. Change-up your workout routine. Keeping the same workout can lead to boredom, plateaus, and/or injury.

11. Adjust machines to your body size. Exercise equipment is designed to accommodate different body types. Adjust machines to your size; this practice will prevent injury.

12. Cool down after your workout. At the end of your workout, cool down with stretching exercises. This practice will lower your heart rate and improve your flexibility.

13. Practice gym etiquette. Do unto others… move away from the machine after you are finished; wipe your sweat from machines; be cordial; wait your turn; etc.

14. Avoid the all-or-nothing approach. A little exercise is better than no exercise at all – if you do not have time for one hour…a half- hour workout session is better than no session at all.

15. Train with a professional trainer. A one-on-one trainer will design a challenging program tailored to your needs. A trainer will take time to evaluate your fitness level, track your progress, ensure that you are performing the exercises correctly… and a trainer will give you that extra push.

Now, go get changed and be off to the gym…

Your friends at Socially Fit


A Spider-Man pushup, also known as a spider pushup, is a variation on the standard pushup that incorporates leg movements to work your hips and abdominal region. A regular pushup is an effective upper body exercise that focuses on your chest but also works your shoulders and triceps. The spider pushup is a more advanced move, so it is wise to get clearance from your doctor if you haven’t exercised for some time or recently have been injured.

  1. Start in the standard push up position, with your hands under your shoulders and your body in a straight line
  2. As you lower your torso towards the floor, bend your elbows out to the side.
  3. At the same time, lift one foot off the floor, bend the knee to the side up to hip level.
  4. As you bend your elbows out to the side and lower your torso toward the floor,
  5. Repeat this action, alternating side

Key points to remember

  • Keep the hips off the floor, and try to minimize rotation of the hips
  • Stabilize and activate the core muscle groups

Exercise Alternative

    You can bring your knee further forward to touch your elbow


If you’re looking for a little variation in your workout, give it a try, and let us know what you think.

Your friends at Socially Fit.

Real Women Lift Weights

Bench press with dumbbell (can also be done with straight bar)

Even though strength training exercises for the chest are thought to be primarily for men, many chest exercises can benefit women, too. Your fear may be that you’ll bulk up too much when training your pectorals, but the key is to perform the exercises in moderation and with light weight. Making chest exercises part of your regular workout routine can help firm your chest and improve the appearance of sagging skin.

Bench Press

Lie flat on your back on an exercise bench and plant your feet securely on the ground. Hold a pair of dumbbells next to your shoulders with your palms facing forward. Press your lower back into the bench to stabilize your body. Begin by pressing the dumbbells up, fully extending your arms and bringing them together at the top. Hold for one count and contract your pectorals. Then, release and slowly lower the dumbbells back to their starting position. Exhale on the way up and inhale on the way down. Do two sets of eight to 10 repetitions. You can perform the bench press on a flat exercise bench, as well as on a decline or incline bench press.

Assisted Pushup
Get down on your knees and hands on an exercise mat. Position your hands about shoulder-width apart and form a perfect plank from your neck down to the bend at your knees. Curl your lower legs backward and cross them. Slowly lower your upper body by bending at the elbows. Keep your core engaged to maintain your plank. Lower until your face is directly above the ground. Then, push up by contracting your pectorals and biceps until your arms are fully extended again. Inhale on the way down and exhale on the way up. Do two sets of six to eight repetitions.

Chest Fly – elevated position
Chest Fly
Lie flat on your back on an exercise bench and plant your feet securely on the ground. Hold a pair of dumbbells and rest them on your chest as you get into position. Once set, push the dumbbells straight up above your chest, with your palms facing each other. Create a small bend at the elbows and slowly lower your arms straight out to your sides. Lower until you feel a light stretch in your chest. Then, squeeze your pectorals and bring the dumbbells back together above your chest in a smooth and controlled manner. Inhale on the way down and exhale on the way up. Do two sets of eight to 10 repetitions. Chest flyes can be performed on a flat exercise bench, as well as on an incline and decline exercise bench.

Lie flat with your back on an exercise bench that is set to horizontal. Plant your feet securely on the ground. Hold one dumbbell in your hands and rest it on your abdomen as you get into position. Once set, stand the dumbbell up vertically and grasp its top half from underneath with one hand overlaying the other hand. Wrap your thumbs around the handle to secure your grip. Then, push the dumbbell straight up above your chest by extending your arms. Maintain a slight bend at the elbows. Slowly lower the dumbbell backward behind your head. Lower until you feel a light stretch in your chest, then pull the dumbbell back up to its starting position. Keep your arms straight throughout the exercise. Inhale on the way down and exhale on the way up. Perform this movement slowly and control the lowering and raising of the weight. Do two sets of eight to 10 repetitions.

Your friends at Socially Fit

The Magic is You

The crowd waits. Surely he’s going to die. How can he survive a dive from such a massive height into a tiny pool of water? But he can fly! – Only he doesn’t yet believe it. He’s been shunned all his life as a freak with gigantic ears. He’s lost his ’magic feather‘ and thinks that without it he can’t fly. Timothy mouse desperately, frantically tells him:

“It’s not the feather, it’s you! You can fly. Forget the feather. It’s time to dive.”

He falls. The crowd gasps. But just as he’s about to smash into the shallow water, Timothy’s words come back to him: “It’s you, Dumbo, not the feather!” At last he flies! He doesn’t need the feather.

Finally truly believing in himself, he escapes the captive circus.

This article is about your escape. How you can disregard ’magic feathers‘ and believe in yourself.

Why you need self-belief

Self-belief is vital. How many things have you not done or tried because you lacked belief in yourself?

Many fail to believe in themselves because others didn’t (take my friend Dumbo). But as Eleanor Roosevelt so deftly put it:

“Nobody can make you feel inferior without your consent.”

Yet self-doubts creep in, don’t they? Like unwelcome house guests that keep calling round simply because you played host to them before. Doubts such as:

  • Can I really do this?
  • Other people are better, smarter, more worthy than me.
  • What will other people think if I do/say this?
  • I can’t risk failure.
  • Success is for others but not for the likes of me!

If you sometimes have trouble believing in yourself then read, absorb, enjoy, and practice these self-belief tips.

Tip 1 – Remember self-belief is learnable

Your level of self-belief isn’t set in stone; not unalterable. We can all be flexible and change, even ’fly’. Remember you were born into this world with no sense of what you could or couldn’t do. Then, bit by bit, life started to teach you to limit yourself. A very young child never says: “I’m not the kind of person who could…” They haven’t yet learned to limit their own horizons or listened to people who leak pessimism.

One of the first steps is to re-examine and discard many of the limiting ideas you have about yourself; ideas that you’ve somehow collected along the way.

Tip 2 – Deal with the inner negative voice

When you start to doubt yourself listen, for a moment, to that little negative inner voice. Whose voice is it really? A parent’s, old school bullies? A collection of lots of different voices from different times and people? One thing’s for sure; that little inner self-critical voice wasn’t yours originally. It may masquerade as belonging to you now, but it doesn’t really.

Tell yourself: “This is not my true voice!” Then start to challenge it and also to just plain ignore it.

Tip 3 – Flip a weakness into a strength

Dumbo, our cartoon quadruped, was humiliated by his outsize ears. He hated them at first.  But, through time, he came to use them, to fulfill his destiny even, by changing his attitude.

If we just focus on what is not right about ourselves rather than what is, then we miss opportunities for self-belief. We shouldn’t assume there’s nothing to improve about ourselves, but just focusing on perceived weaknesses without either a) taking steps to improve them or b) also giving fair focus toward our strengths gets us nowhere.

For example,  if you know that you can be stubborn then find the positive in this.  Stubbornness used well is called single-minded determination. If you worry a lot, know that the positive flip side of this is that you have a powerful imagination which, in the right context, can be put to good use.

Take any negative belief you have about yourself and creatively flip it so that it becomes, in its place, a positive resource (think: ’ears/Dumbo‘). You’ll find this exercise fun to do.

Tip 4 – Develop your ‘super powers’!

Think of the typical powers of the more popular superheroes and write them down before you start your day. They may be such things as super speed, the ability to climb walls, flight, x-ray vision…whatever. Why do I suggest this? Because ‘priming’  your mind with qualities and positive characteristics can actually determine your behavior.

Not that you’ll start flying to the rescue of stranded citizens, but the pattern of superhero powers is one of ability, courage, and competence. In one study, people asked to write down as many super powers as they could think of were more likely to give to charity months afterwards. The pattern of giving to charity is that of being able. Prime your mind with ‘able words’ before you start each day.

As well as superhero powers, write all kinds of other positive characteristics (whether you think you have them or not). Do this before you go out. For example, I might write:

  • Strength
  • Dignity
  • Calm
  • Intelligence
  • Humor
  • Generosity
  • Quick wittedness
  • Charisma
  • Sex appeal
  • Approachability
  • Popularity
  • Determination

And so on.  I’m not just asking you to focus on your own present or even future qualities here, but just on the words. Take a few moments writing them down each day,  then a few moments running your eyes up and down your list (it doesn’t matter if it’s a similar list each day). Really reflect upon what each word means to you.

You’ll be amazed how doing this will powerfully prime your unconscious mind.

Tip 5 – Be your own motivational coach

If you notice doubts rearing their ugly heads, imagine you (the clear-headed part of you) are the coach and the anxious part of you is the person you need to talk to.

Think what you’d say to someone you really believe in if they started showing doubts. Sit down and say those same things to yourself. So if you are about to go for a job interview and you ’hear yourself‘  starting to express doubts, take a few moments to sit down, close your eyes,  and coach yourself:

“Look, you can do this! It’s natural to feel a little anxious, but that just means you care about what you’re doing! You’ve got all the relevant experience and qualifications! Now get in there and stop whinging! Even if you don’t get this job, you’re going to make me proud by giving it your best shot!”

Picture the decent, friendly, straight-talking coach in your mind. Is it someone you know or would like to know? Talking to yourself in these times as if you were another person (in the privacy of your mind) can ramp up your confidence fast.

Tip 6 – Do ‘hero training’

Hero training is a great way to increase your own self-belief.

Think of a situation in which lack of self-belief holds you back. Now think of your ’hero‘  – who could be a world leader, a movie hero, or the guy or gal down the street.  Now close your eyes and strongly imagine them dealing with the situation ’heroically‘.  Now imagine being them for a few moments, experiencing that time in their shoes. Keep doing this until you notice you can start to transfer a sense of their qualities to yourself.

Tip 7 – Create a powerful vision of yourself

Self-belief comes not just by trying to convince yourself you can do stuff. True self-belief actually comes from developing the vision that you can relax socially, start that business, write that book, or whatever it is you need to believe you can do or be.

Get into the habit of sitting down, closing your eyes, and watching yourself behaving decisively, calmly, and strongly. This powerful visualization exercise means you can learn from yourself how to be confident, have self-belief, and behave in ways which maximize chances of success. Imagine you are viewing yourself on a TV screen. The ‘you’ in the screen is showing the you watching how to act with self-belief. The more you do this, the more you’ll find that you’ll quite naturally start to become like the ’you‘ in the movie.

Self-belief doesn’t mean arrogance or blindness to one’s own shortcomings. Then again, it doesn’t mean believing that you are perfect as you are, either. Your self-belief really needs to be focused on what you will become. And an important part of self-belief comes from knowing your weaknesses and being relaxed about them.

Self-belief gives you the freedom to make mistakes and cope with setbacks by seeing them for what they are: temporary setbacks, not the end of the world. And something else you’ll notice: As your self-belief grows, people around you start to believe in you more, too. Because it really isn’t the feather – it’s you.

Your friends at Socially Fit

All kettlebell exercises are effective if executed correctly, however these are our top three.

Kettlebell Swing

1.)  The Kettlebell Swing.

If you know anything about kettlebells, then you already know how effective this exercise is.

This is probably the single best exercise you can possibly do simply because it addresses so many things in one exercise.  There’s not another exercise that is as “complete” as the kettlebell swing.

For fat burning, muscle strength and power, and for cardiovascular fitness, the swing is king.

Learn how to do this the right way and you’ll have amazing, almost instantaneous results.

Sometimes the swing is my entire workout, sometimes it’s all you need.  Especially in a time crunch.

And, there’s so many different programs you can do with this exercise.  Don’t ever think you’ll be bored with it, there’s just too many training programs at your disposal.

The swing is a fast, explosive exercise that will have your heart rate elevated after just a few reps.  For fat loss, the swing cannot be beat.

To see the swing in action and get 3 great tips to improve your swing, click here.

Turkish Get Up

2.)  The Turkish Get Up.

This one may come as a bit of a surprise to some that aren’t as familiar with the exercise, but it’s another outstanding exercise to obliterate body fat.

While this exercise is radically different from the swing, it is very effective and has added benefits.

The TGU is a slow, deliberate movement that teaches you how to move better, move stronger, builds strong, powerful shoulders, and is excellent for total body conditioning.

After you learn it and do a few reps with a weight on each side, you’ll immediately understand the fat burning, strengthening, and conditioning benefits that come from this exercise.

It’s a deceiving exercise because the benefits aren’t fully understood until you actually experience it yourself.

As with the swing, the key is to learn how to do this exercise correctly and safely first, then add a weight to the movement to maximize the results.

Powerful, effective, and a beautiful movement, not just an exercise.

To see a demo of the TGU without weight, click here.

Kettlebell Snatch

3.)  The Kettlebell Snatch.

There’s absolutely no doubt here that this is an effective fat burning exercise. Anyone who’s done the snacth knows this exercise takes an incredible amount of  energy expenditure, cardiovascular conditioning, and total body strength.

The snatch is a ‘mammoth’ of an exercise, but you MUST have a good kettlebell swing before you can snatch.

The swing is the foundation of many other kettlebell exercises, including the snatch.

In the high rep kettlebell snatch, your cardiovascular system and muscular endurance will be challenged to the max.

Just in case you’re not familiar with the snatch, this exercise takes the kettlebell from a low position and elevates the kettlebell overhead in a fast, explosive movement (a ballistic, the same type of movement as the kettlebelll swing).

There are many different protocols you can do with this exercise, as well.

To demonstrate the power of this exercise, one of the requirements to become RKC certified is to complete the kettlebell snatch test. In the snatch test, you must complete 100 reps in 5 minutes or less with an appropriate size kettlebell (this depends on your sex and age). The snatch test is a test of strength, muscular endurance, cardiovascular fitness, and mental toughness. No doubt this will stimulate powerful fat burning hormones.

You want to take your fitness to an entirely new level? Train to complete for the snatch test.

If you want to see the snatch in action, click here.

Well, there you have it.  Three effective kettlebell exercises for fat loss. Kettlebells are a very dynamic, unique total body tool that offer outstanding benefits to improve body composition and performance. Give it a try!

Your friends at Socially Fit.

Genesis Pro Training

Progress Pic – Courtney Feb/12 (lost 20 lbs)

I am the co-founder of a health and fitness company called Genesis Pro Training & Nutrition Systems. I live with my boyfriend, business partner, trainer and best friend (all the same amazing man) Mike. I recently left a job that I went to school for to expand the Genesis business into the most-recognized name in the health and fitness industry. Together we’re working on building a training center that will eventually expand throughout Southern Ontario, and then across Canada. Outside of the gym I am a freelance graphic designer and I love some good ol’ typography; the study of fonts. I also enjoy nature, and going for hikes through local waterfalls.

College Rugby

When I was little girl I was very active in sports and leisure activities. My parents signed me up for gymnastics, baseball, dance and figure skating. I always enjoyed dance and participated in ballet, jazz and  hip-hop classes when I was a little older. It wasn’t until High School, that I played badminton, touch football and rugby. In College I continued to play on the intramural touch football and rugby teams. I also played on the Varsity badminton team for two years. In my third year of college I finally obtained my first gym membership. I had always enjoyed sports and being active, but only on a social level. I grew up with a pool in my backyard and was always swimming in the summer, but never really took fitness seriously. In my third year after I had gained the well-known “Freshman 15” (which I think for me was about the Freshman 20), I had to make a change.

I signed up for Oxygen magazine subscriptions and started reading all the health and fitness magazines while at the gym on the cardio machines. I kept digging and digging for new information, new workouts to try, and was very inspired by the fitness models that I saw in the magazines. I wanted to be just like them one day. I noticed minor changes in my body and overall performance so I started working out consistently, but it wasn’t until I met Mike in January of 2012 that I properly applied the knowledge retained to my health and fitness. Prior to January, I had plateaued. I couldn’t get my body to change for the life of me. I’m certain that partying didn’t help, and there were other triggers that I just didn’t want to let go of in my life. When I finally decided that I wanted to become healthier; look and feel better; not just for a short-term, but for the rest of my life, it became my new focus. It was a new beginning. It’s not just about looking good on the outside, but feeling good on the inside, that I find most important. Now I place my health first and am confident that the body I want will come in time when my health is optimal.

Every day I wake up beside the love of my life, who is as grounded in health as I am, and I know that if I’m not motivated to work out, then he’s right there beside me, encouraging me. Every weekend we go over a list of goals, to remind ourselves of what we need to accomplish in the upcoming week. We make minor adjustments as we grow and we’re always looking for new ways to improve our health and increase our fitness levels. It wasn’t always this way. When my mindset for health and fitness changed years ago, it was hard for my friends and family to accept my new direction. At family functions and get-togethers, they would often ignore the fact that I didn’t eat certain foods and would offer them to me any way. They would question my decisions, as if it were odd. Over the years I’ve learned to let go of what others thought, and I focus on what’s important to me. I had to let go of some friends and I now have a stronger circle of people who care about me and support my efforts.

Goal attained – I ran 8,670 stairs in 73 minutes

Back in February 2012 I changed my workout routine and my diet plan. I lost 20 lbs and felt great. I didn’t listen to my friends or family when they said that I didn’t look great. How I felt on the inside was most important to me. It was very difficult to hear my trainer (now my boyfriend) say that with training I was going to gain that weight back. After years of staying the same weight and finally losing some, I couldn’t believe that I had to go right back to where I started. Great reason not to look at the scale, or use weight as a measure! Not fully accepting that what I lost was body fat, and what I will eventually gain is lean muscle was the source of my frustration in the moment. This was definitely a hard obstacle to overcome, and a great lesson to learn.

Goals are a constant motivator for me, and one of my biggest accomplishments thus far has been a stair climb (fundraiser) in my city. After three months of training I was able to run 8,670 stairs  in 73 minutes. I had set that goal 12 months prior and was very proud of myself when I attained it. Completing a certain number of chin-ups unassisted, or beating my previous training time are examples of other goals that I set for myself. As a result my workout routine is constantly changing. You can never stick to a set regime and expect different results. My workout routines are created by Genesis Pro Training Systems.

A few weeks ago you would find me in the gym doing cardio in the mornings and heavy weights in the evenings. Now it’s a Metabolic Conditioning or CrossFit style of training. With my Genesis custom program, I am taking supplements such as, Glutamine, Leucine, Arginine, Assault (a pre-workout by MP) and post-workout protein (by Perfect Nutrition), all used sparingly. I am taking an incredible liquid multivitamin by Awareness that is all natural. I have cleansed my body from years of fat burners, pills and any other supplements that are commonly used by fitness fanatics. My meal plan is always changing on my Genesis Nutrition Program, and I am currently cutting calories to reach new goals.

Recently, my meal plan consisted of the following:

First thing in the AM: 1 tsp French Green Clay mixed with water

Pre-workout drink

Breakfast: 2 eggs, 100ml whites, ½ apple

Snack: ½ apple, 1 tbsp natural peanut butter, 3 celery stalks

Lunch: 3oz chicken, 50g sweet potato, 1/4c mixed nuts

Snack: 3oz smoked salmon, 1c green salad, ½c mixed veggies, 1 tbsp dressing

Pre-workout drink

Post-workout shake with 250mL coconut water

Optional: small meal if hungry before bed

Oct/12 learning to “KIP” a CrossFit form of pull-up

My current fitness goals are to achieve a CrossFit style physique. I am looking for overall muscle mass and to lean out slightly. Through a strict and consistent diet and interval training, I know that I will be able to achieve my goals by 2013. I want to share with everyone that becoming healthier isn’t just a fad or a diet. It’s the ultimate life decision and a lifestyle change that they need to accept and be willing to commit to. If they aren’t absolutely dedicated and determined to make it work, then it will never happen. Everyone has different goals; what may work for some people, may not work for others. At Genesis PTS, we create custom programs to help people reach their goals and put their health first. We ‘study’ your lifestyle and learn about you as much as possible. It’s hard to eat or do something that you hate to get to your goals. That’s why we create your custom nutrition and training programs to best suit your needs. We don’t pump you full of supplements either; we believe that food is the ultimate medicine and it can cure you of any illness.

I am privileged to be able to share my health and fitness story with everyone, and really hope that I can help others attain their goals. Whether it’s just one sentence that I said that motivated someone to get off the couch, or to make a complete lifestyle change, I believe that you have the power to create your own beginning and I am here to help in any way possible.

You can find me on Facebook Courtney Ustrzycki and follow me on Twitter @courtney_u. If you need to contact me directly you can also email me at

I look forward to hearing from you.