West Vancouver Track Workout

Just got back from training a client at the track in West Vancouver. It was pretty cold out so I trained with him. Here's what we did:
- 2-hand kettlebell swings for 30 seconds
immediately on to
- double kettlebell clean and press for 30 seconds
immediately on to
-Lebert bar pushup to dip combo for 30 seconds
immediately on to
-rope smash for 30 seconds
immediately on to
-1 lap of the track (400 meters)

We did this circuit 3 times then went non to

- Alternating kettlebell swings for 30 seconds
immediately on to
-alternating kettlebell press for 30 seconds
immediately on to
-Lebert bar horizontal rows for 30 seconds
immediately on to
- alternating rope smash for 30 seconds
immediately on to
- 1 lap of the track

We did 3 rounds of this circuit as well.

That was the workout. Believe me I was not cold after a few rounds.

For those of you unfamiliar with Lebert bars, here is a short video with the creator, Mark Lebert, demonstrating the rows.



Well, that's all for today,

Dan Webster
Titanium Fitness Personal Training
North Vancouver

Saturday Femsport Bootcamp Returns To North Vancouver

Hey everybody,

Just to let you all know that my Femsport Bootcamp will be starting again this Saturday.

The camp will be held at KO Fitness 1350 Pemberton Ave, North Vancouver, BC.

Plan to show up for noon to register and we will get started at 12:15.

It goes for about an hour and consists of high intensity interval circuit training.

We will be dragging tires, swinging kettlebells and sledgehammers, smashing ropes and doing lots of hard bodyweight exercises.

You can go at your own pace but plan to sweat!

Below is a sample video from last seasons camp.





Hope to see you Saturday.

That's all for today,

Dan Webster
Titanium Fitness Personal Training
North Vancouver

North Vancouver Bootcamp

Hey everybody,

Just to let you know, my bootcamp will be starting up again this fall on Saturdays at KO Fitness, 1350 Pemberton Ave., North Vancouver.

We had a great turnout for the camp this past spring and summer in preparation for Femsport and so I have decided to run it again if there is enough interest. Anyone interested in participating can email me, Dan, at titaniumfitness@telus.net.

Here is a sample of the training.



Camp will be held at 1pm Saturdays. Price is $25 for drop-ins or $200 for a book of 10 camps.

Hope to hear from you and we'll see you at bootcamp.

Dan Webster
Titanium Fitness
North/West Vancouver, BC.

Supplements: Focus On The Basics Part 1

Welcome to the latest Titanium Fitness blog post.

These days it seems like there is a supplement or vitamin for everything. It's no wonder people get confused and sometimes say "forget it" all together.

Well it doesn't have to be so confusing. If you focus on the scientifically backed basics, you'll get 99% of the benefits.

There are 3 main supplements everyone should take.

The first is a whole food supplement and here's why.

Are you eating your fruits and vegetables every day?

The U.S. Department of Agriculture, the World Health Organization, the American Heart Association, the American Cancer Society, and the National Center for Chronic Disease Prevention and Health Promotion agree – you should eat more fruits and vegetables.
Up to 10 total servings a day!

That’s a lot of food.

And besides having to eat all that food, maybe you don’t love the taste of fruits, vegetables or greens. Or you don’t have time to shop 2-3 times a week to buy fresh fruits, vegetables and greens? And don’t get me started about preparing the food (washing, chopping, peeling, dicing, mincing, steaming, grilling, microwaving, broiling, and baking can be a real pain in the rear!)

If You Can’t Beat Mother Nature, Join Her!

You shouldn’t mess with Mother Nature. Why try and fool the body with synthetic vitamin pills when you can easily provide your body with convenient concentrated nutrients from actual whole foods grown out of the earth? Not nutrients engineered in a lab.

That’s why Prograde created VGF 25+.

The 25 Vegetables, Greens and Fruits nutrient rich concentrates found in VGF 25 +, which are derived from Nature’s own whole foods, are more easily absorbed and used by your body than a synthetic blend.

PLUS, it contains all seven essential nutrient classes! But more on that later…

First, just take a look at the 25 Whole Food concentrates from some of Nature’s most powerful Vegetables, Fruits and Greens found in ultra-convenient VGF 25+ caplets.

01- Broccoli - Folate, vitamin C, and several carotenoids including beta-carotene, lutein, and zeaxanthin and glucosinolates
02- Cabbage - Vitamin C, folate and glucosinolates
03- Carrot - Several carotenoids including beta-carotene, along with vitamin E
04- Kale - Vitamin C, folate, magnesium, and several carotenoids including beta carotene, lutein and zeaxanthin
05- Parsley - Vitamin C, folate, several carotenoids and flavonols
06- Spinach - Folate, vitamin C, vitamin E, several carotenoids, Iron and Calcium
07- Papaya - Vitamin C, potassium, and several carotenoids including beta-carotene and beta-cryptoxanthin
08- Tomato - Vitamin C, polyphenols, and several carotenoids including lycopene
09- Barley Grass - Vitamin B1, B12, calcium, Vitamin C
10- Wheat Grass - Vitamin A, Vitamin E, magnesium, calcium, fiber
11- Hydrilla Verticillata - Calcium, Magnesium, Manganese, Potassium, Zinc, Copper, Vitamins B1, B2, B5, B6, B12, Vitamin C and Vitamin E
12- Alfalfa - Calcium, Carotene, Chlorophyll, and Vitamin K
13- Artichoke - Magnesium, Chromium, Manganese, Potassium, Phosphorus, Iron and Calcium
14- Brussel Sprouts - Vitamin K, Vitamin C, Folate, Manganese, fiber, Potassium, Omega 3 fatty acids, Vitamin E, Calcium
15- Cauliflower - Vitamin C, Vitamin K, Folate, fiber
16- Chlorella - Vitamin E, Vitamin C, Calcium, Beta-Carotene, Omega-3 fatty acids, Zinc, Vitamin B12
17- Onion - Chromium, Vitamin C, and numerous flavonoids, fiber
18- Collard Greens - Vitamin A, Vitamin C, Vitamin E, Managanese, Calcium
19- Apricot - Vitamin A, Vitamin C, Fiber
20- Avocado - Vitamin K, Folate, Potassium, Vitamin B6, Vitamin C
21- Green Bell Pepper - Vitamin C, Vitamin A, Vitamin B6
22- Grapefruit - Vitamin C, fiber, Vitamin A, potassium, folate
23- Kiwi - Vitamin C, fiber, Copper, Potassium, Magnesium
24- Prune - Fiber, Copper, Vitamin A, Potassium
25- Strawberry - Vitamin C, Manganese, Fiber, Potassium, Folate

VGF 25+ is your complete daily nutritional foundation. It contains all seven essential nutrients.

1) Phytonutrients

* Occur naturally in fruits and vegetables
* Promote the function of the immune system
* Help to fight off viruses as well as reduce inflammation
* Associated with the treatment and/or prevention of cancer and cardiovascular disease

2) Enzymes

* Responsible for metabolic processes that occur within a cell and are necessary for sustaining life
* Assist and play a large role in digestion, energy production, blood coagulation, and contraction of muscles.

3) Amino Acids

* The basic building blocks of protein
* Absorption of amino acids is essential for your metabolism

4) Essential Fatty Acids

* Reduce the risk of heart disease and some forms of cancer
* Improve mood
* Decrease inflammation

5) Vitamins

* Essential for the normal growth and development of all human beings
* Healthy maintenance of cell tissues and organs
* Help process proteins, carbohydrates, and fats required for utilization

6 & 7) Macro and Trace Minerals

* Involved in electrolyte balance of body fluids
* Essential for normal cellular activity
* Provide hardness to bones and teeth

I highly recommend Prograde for your supplement needs.

Build Muscle, Build Your Metabolism

Welcome to the Titanium Fitness Blog.

Today I want to talk about building muscle.
Increasing the amount of muscle your body carries can greatly increase your metabolism (i.e. help you burn fat). This is not new information. Unfortunately how to increase muscle seems to be a bit of a mystery even to many of the trainers I see. Many people try to make it more complicated than it needs to be.

Here are 3 simple rules for increasing muscle.

Rule 1. Lift heavy weight.

In general this means lifting a weight that you can only get about 8-10 good repetitions with.

Rule 2. Use compound exercises.

Use exercises like squats, dead-lifts, chin-ups, push-ups and rows. Avoid or limit isolation exercises like bicep curls, chest flyes and most machines.

Rule 3. Avoid instability toys.

Instability toys like BOSUs, wobble boards and Swiss Balls may have their place in balance training, however they greatly limit the weight you can lift and therefore reduce the amount of muscle you can build.

I know stability toys are very popular now and, like I said, they may have some use in balance training, but using them for reasons like keeping a person interested in their routine is ridiculous. Would you rather be lean, strong and slightly bored or soft, weak and have a really interesting routine?

Dan