Fitness Deals You Can’t Miss – March 2025

Finding the right fitness deal can help make staying active more affordable and enjoyable, especially if you are looking to try something new or kick your fitness routine up a notch.

Here at Premium Personal Training, we offer a variety of programs that cater to different budgets and fitness levels from beginner to athlete to everything in between – including those recovering from an injury.

We also offer our clients lots of opportunities to save while working out with our fitness experts and personal trainers, which helps make it more attainable for them to reach their personal health goals.  It’s win-win for our clients!

March 2025 Fitness Deals

We’ve got 3 incredible offers to keep you motivated all month long! Check them out!

10% OFF PERSONAL TRAINING SESSIONS, MEMBERSHIPS & PACKAGES.

We tailor workouts for each individual client, focusing on form and technique, ensuring they are getting the full benefits of their training session. We use a variety of training techniques depending on a client’s fitness goals and current fitness level, which makes every work out unique, dynamic and a fun learning experience. Our clients leave every personal training session feeling stronger and more confident than when they walked in! BONUS OFFER: GET FREE UNLIMITED Boot Camp sessions with any Personal Training Membership!

25% OFF BOOT CAMP MEMBERSHIPS

Our boot camps classes are a fun, motivating, and challenging way to get in great shape. All fitness levels welcome! Whether new to fitness or looking to jump-start your current routine, our fitness boot camp program is a great place to start your journey to a healthier lifestyle.  Sign up for a boot camp membership this month and save 25%!

EXERCISE-BASED PHYSIOTHERAPY PLUS FREE UNLIMITED BOOT CAMP

Recover, rebuild, get stronger, and move with confidence with our Exercise-Based Physiotherapy Program. It’s designed to help clients move better, feel better (and stronger), and perform at their best!  Whether overcoming an injury or looking to prevent one, our expert trainers will guide you every step of the way! Sign up this month for our Exercise-Based Physiotherapy Program and get FREE UNLIMITED Boot Camp classes to compliment your recovery and strength training!

Start Your Fitness Journey with Premium Personal Training

Want to learn more or take advantage of any of these special offers?

Contact us by phone (905-392-0708), email (amanda@premiumpt.net) or fill out our online form today.

We look forward to hearing from you, and we’re even more excited to help you achieve your health & fitness goals!

5 Energizing Desk Stretches

In today’s world, where most of us spend hours glued to our desks for hours at a time, it’s easy for stiffness to settle in. Whether you’re hustling through work or binge-watching your favourite show, prolonged sitting can lead to discomfort and reduced energy levels.

But fear not! Incorporating some simple stretches into your daily routine can help you beat stiffness from prolonged sitting and boost your energy levels throughout the day.  You may not even need that afternoon caffeine pick me up!

5 Energizing Desk Stretches

Here are a few easy stretches to get you started:

  1. Neck Stretch – Begin by sitting up straight in your chair. Gently tilt your head towards your right shoulder until you feel a stretch along the left side of your neck. Hold for 15-30 seconds, then switch sides. Repeat as needed. This stretch helps release tension accumulated from staring at screens for extended periods.
  • Shoulder Roll – Sit tall with your shoulders relaxed. Slowly roll your shoulders up, back, and down in a circular motion. Aim for 10 rotations in one direction, and then switch directions and do 10 rotations. This movement helps alleviate shoulder tension caused by poor posture or hunching over keyboards.
  • Spinal Twist – Sit sideways in your chair with your feet flat on the floor. Place your right hand on the backrest of your chair and your left hand on your right knee. Gently twist your torso to the right, using your hands for support. Hold for 15-30 seconds, then switch sides. This stretch promotes spinal mobility and relieves tension in the back muscles.
  • Hamstring Stretch – Sit at the edge of your chair with your feet flat on the floor. Extend your right leg in front of you with your heel on the ground and toes pointing upwards. Keeping your back straight, hinge forward from your hips until you feel a gentle stretch in the back of your right thigh. Hold for 15-30 seconds, then switch legs. This stretch helps counteract the tightness that can develop from prolonged sitting.
  • Wrist Flexor Stretch – Extend your right arm in front of you with your palm facing up. Use your left hand to gently press your right hand towards your body until you feel a stretch in your forearm and wrist. Hold for 15-30 seconds, then switch arms. Repeat as needed. This stretch is particularly beneficial for those who spend a lot of time typing or using a mouse.

Remember to breathe deeply and never force your body into a stretch. And be sure to listen to your body’s cues and only stretch to the point of mild tension, not pain.

Premium Personal Training – Your Newmarket & East Gwillimbury Personal Trainers

We hope you will give these simple stretches a try and incorporate them into your daily routine so that you’ll feel energized and refreshed. 

If you would like more personalized advice and support to help you achieve your fitness goals, contact us today to set up your complimentary consultation and learn from one of our Certified Personal Trainers

Unlock Mobility: The Benefits of Stretching Your Hips

When was the last time you gave your hips some TLC?  Given how busy life is for us all, it’s easy to neglect our hips, and even forget about them until you start to feel some aches and pains.

Why Stretch Your Hips?

Our hips are crucial joints that play a pivotal role in our overall mobility and well-being. Whether you’re an athlete or an office worker (or somewhere in the middle), taking care of your hips through regular stretching can yield loads of benefits, including keeping them limber and healthy. Here are 4 reasons why stretching your hips is important:

  1. Enhanced Flexibility – Tight hips can limit your range of motion, making the most simple activities like bending, walking, or even sitting, very uncomfortable (and even painful). Regular stretching can increase flexibility in the hip muscles, allowing for smoother and more comfortable movements.
  2. Alleviate Discomfort – Prolonged sitting, repetitive movements, or intense physical activity can caused discomfort or even pain in the hips. Stretching can help alleviate this discomfort by releasing tension and reducing muscle tightness.
  3. Improved Posture & Balance – Tight hips can actually contribute to poor posture and balance issues, which can increase the risk of falls and injuries. Stretching the hip muscles helps maintain proper alignment, leading to better posture and stability.
  4. Injury Prevention – Flexible and well-conditioned hips are less prone to injuries such as strains, sprains, and even hip impingement. By incorporating hip stretches into your routine, you can minimize the risk of these debilitating injuries.

3 Essential Hip Stretches

Don’t let tight hips hold you back from living your best life and an active life. By incorporating these 3 simple hips stretches into your daily routine, you’ll benefit from increased flexibility, reduced discomfort, and improved overall mobility.

Hip Flexor Stretch

  • Kneel on your right knee with your left foot in front, forming a 90-degree angle.
  • Keep your back straight and gently push your hips forward until you feel a stretch in the front of your right hip.
  • Hold for 30 seconds.
  • Switch sides and repeat the above 3 times per side.

Piriformis Stretch

  • Sit on the floor with your legs extended in front of you.
  • Cross your right ankle over your left knee, forming a figure-four shape.
  • Gently lean forward, keeping your back straight, until you feel a stretch in your right buttock.
  • Hold for 30 seconds.
  • Switch sides and repeat the above 3 times per side.

Seated Hip Stretch

  • Sit on the floor with your legs extended straight in front of you.
  • Bend your right knee and place your right foot on the outside of your left knee.
  • Twist your torso to the right, placing your left elbow on the outside of your right knee.
  • Gently press your knee towards the floor until you feel a stretch in your left hip.
  • Hold for 30 seconds.
  • Switch sides and repeat the above 3 times per side.

IMPORTANT – Always listen to your body and perform each stretch with care. If something does not feel right, stop.  You may also notice that you have more flexibility or mobility on one side, which is very common.  Stretching regularly will help you balance this out over time.

Premium Personal Training – Your Newmarket & East Gwillimbury Personal Trainers

We hope that these stretches help you achieve happy hips and a healthier you!

Would you like more support to help you achieve your personal fitness goals? Contact Premium Personal Training today to set up your complimentary consultation and learn from one of our Certified Personal Trainers.

5 Tips for Healthy Walking

Do you walk daily?

We hope the answer is YES, but if not, we’re confident that this blog post will change your mind.

Walking is one of the simplest and most effective forms of exercise for improving overall health and well-being. Whether you’re strolling through the park, walking indoors on a treadmill, or powerwalking around your neighbourhood or community, we have five tips to ensure you get the most out of your walking routine.

5 Tips for Healthy Walking:

  1. Set Realistic Goals for Yourself: Start with a manageable pace and distance, and then gradually increase as your fitness improves. Aim for at least 20-30 minutes of brisk walking most days of the week.
  2. Focus on Posture: Maintain good posture while walking as this will help prevent strain on muscles and joints. Keep your head up, shoulders back, and abdomen engaged. Swing your arms naturally for balance.
  3. Wear Supportive Footwear: Invest in a pair of comfortable, supportive shoes that are actually designed for walking. Proper footwear can help prevent injuries and enhance your walking experience.
  4. Keep Hydrated: Drink water before, during, and after your walk to stay hydrated. This is especially important on hot days or during longer walks. Dehydration can lead to fatigue and muscle cramps.
  5. Listen to Your Body: Pay attention to how your body feels during and after walking. If you experience any pain or discomfort, adjust your pace or take a break. Pushing through pain can lead to injury, and that will only get in the way of your fitness goals.

By following these simple tips, you can make the most of your walking routine and enjoy the many health benefits it offers. We hope after reading this posts and learning these 5 healthy walking tips, you feel confident and motivated to lace up your shoes, step outside, and start walking your way to better overall health!

Blueberry Smoothie Recipe

If you love blueberries you need to taste this smoothie! It’s delicious and also a gorgeous colour, which makes it more fun to make and enjoy!

What we also love about this smoothie recipe is that it is perfect for frozen fruits, and it is ‘relaxed’ on measurements. If you want a more blueberry taste – add more blueberries. If you want to get more vitamins and minerals – add more spinach. Just keep in mind that if you change up the measurements of the fruits and veggie below, you will need to add more liquid (even if it is just water) to get the right consistency.

Blueberry Smoothie Recipe:

Ingredients:

  • 1.5 cups of unsweetened vanilla coconut milk
  • 1 large handful of spinach
  • 1 small frozen banana
  • 1 cup frozen blueberries
  • 1 tbsp chia seeds
  • 1 splash of orange juice

Instructions: 

  • Put all ingredients in a blender.
  • Blend all ingredients until smooth.

TIP – If it is too thick (and not blending together) add in a little bit it water, orange juice or coconut milk until you get your desired consistency.

By the way – this smoothie makes for a great breakfast or a snack!

Happy sipping and snacking! 😊

Benefits of Meditation

Meditation has many benefits that go beyond feeling calmer and Zen. 

What we also love about mediation is that it does not require very much time to reap the benefits (5 minutes a day can make a difference) and no special equipment is needed.

8 Benefits of Meditation:

  1. Reduced Stress
  2. Emotional Balance
  3. Increased Focus
  4. Reduced Pain
  5. Reduced Anxiety
  6. Increased Creativity
  7. Reduced Depression
  8. Increased Memory

Premium Personal Training – Your Newmarket & East Gwillimbury Personal Trainers

Looking for support, motivation, or both to help you achieve your personal fitness goals this year? Contact Premium Personal Training today to set up your complimentary consultation and learn from one of our Certified Personal Trainers.

Green Smoothie Recipe

Don’t eat enough fruits and vegetables?

Incorporate a green smoothie into your day!

It’s a great way to add some greens, vitamins, minerals, antioxidants, and protein into your diet.

Green Smoothie Recipe:

Ingredients:

  • 1.5 cups milk of choice (Almond, cashew, oat, rice, dairy)
  • 2 cups frozen spinach
  • ½ frozen banana
  • 1 cup frozen or fresh berries of choice (strawberries, raspberries, blueberries, or a mixed berry blend)
  • 1 scoop vanilla protein powder (or collagen powder)

Directions:

  • Put all ingredients in a blender
  • Blend on medium for 60 seconds until smooth
  • Pour into a glass…and enjoy!

Visit our blog again soon for more expert tips, tricks, and advice for healthy living, eating and fitness and more delicious recipes from the personal trainers at Premium Personal Training Newmarket!

The Importance of Sleep

Why is sleep so important and what are the benefits to getting good, restful sleep?

Getting a good night sleep on a regular basis is so important for our health and cognitive function.

The Important of Sleep

Did you know that your muscles build and repair themselves when your body is at rest, especially when you are sleeping? It’s true.

Not getting good quality and enough sleep on a regular basis can cause health issues like heart disease, stroke, obesity, dementia, and hormonal issues (especially in woman who are entering menopause).

10 Benefits of Getting a Good Night Sleep:

  1. Increases your immune system (so get sick less).
  2. Helps aid in weight loss or helps you maintain a healthy weight.
  3. Better cognitive function so can focus better and do better at work or school.
  4. Feel more energetic and motivated during the day or for your workouts.
  5. Being a happier, healthier you.
  6. Feel less drowsy during the day or less mid day crashes.
  7. Less cause of injury since your body is functioning better.
  8. Reduces inflammation.
  9. Helps your muscles build and repair overnight.
  10. Reduces the risk of health problems like heart disease, stroke, diabetes, weight gain, etc.

How Much Sleep Should You Get a Night?

Adults typically need anywhere from 7-9 hours per night of sleep. We should be getting a minimum of 1.5 hours-2 hours of Rem sleep per night within your 7-9 hours of sleep.

Younger, school aged children need more sleep than adults. They should be aiming to get between 9-12 hours of sleep each night.

Have Trouble Falling or Staying Asleep?

If you find it hard to fall asleep at night or find yourself waking up feeling restless or going to the washroom all hour of the night. There are tools that may help you get better quality sleep.

There are many factors that may cause you to have issues sleeping, such as too much caffeine, drinking alcohol, stress, anxiety, too much on your mind before bed, some medications, heart burn, acid reflex, eating too close to bed time, pain in your body, and than there are specific medical conditions like insomnia or sleep apnea that may cause a disrupted sleep.

10 Daily Things You Can do to Help You Get Better Sleep:

  1. Hydrate during the day but cut off the liquids an hour or two before bedtime.
  2. Eat healthy – Less sugar, salty and processed foods.
  3. Eat a healthy, balanced diet.
  4. Do not eat too close to bedtime. Your body needs time to digest your food before laying down.
  5. Yoga (for stress and anxiety management & relief).
  6. Daily meditation (for stress and anxiety management & relief).
  7. Cut back on caffeine or only drink it in the morning. Consider drinking decaf. FYI – Soda and tea also have caffeine in them.
  8. Take supplements- multivitamin, omega, magnesium or probiotics.
  9. Try taking supplements for stress – 5-HTP, L-theanine, Ashwagandha, Passionflower, Lemon balm, or supplements for your adrenal glands.
  10. Daily exercise – the earlier in the day you exercise, it may be better for sleep.

Have Trouble Falling Asleep at Night? Try These Hacks to Help You Sleep:

  • Have a set wake-up and bedtime schedule.
  • Have a comfortable sleep environment that is dark, quiet and comfortable.
  • Have a healthy bedtime routine.
  • Try a 10- minute meditation before bed.
  • Focus on deep breathing prior to sleep or while you are trying to fall asleep.
  • Avoid watching TV or any screen time an hour before bed. Try reading.
  • Don’t do stressful activities close to bed. These include responding to emails or taking work phone calls.
  • Still your mind while falling asleep. Try counting up from 0 until you start to dose off.

If none of these daily routines/tasks seem to help and you have tried everything to help you get a longer, better quality sleep at night with no success, asking your health care provider for assistance could help. Many naturopaths can help assist you in getting better sleep.

Sleep well tonight and every night!

BTW – If you’re looking to improve your sleep with exercise, we can help! Contact Premium Personal Training today to set up your complimentary consultation and meet with one of our Personal Trainers in East Gwillimbury.

Strawberry Milkshake Protein Smoothie

Raise your hand if you like milkshakes!  We love them too and they are one of our favourite treat items to indulge in.  If you’re a strawberry milkshake fan, you definitely need to try this recipe for a strawberry milkshake protein smoothie.  It has the delicious taste of a strawberry milkshake, healthier ingredients, and a protein boost.

Strawberry Milkshake Protein Smoothie Recipe:

Ingredients:

  • 1.5 cups milk of choice (almond, cashew, cow, soy, oat, etc.)
  • ½ cup frozen strawberries
  • ¼ avocado (fresh or frozen)
  • ½ teaspoon pure vanilla extract
  • 1 scoop vanilla protein

Instructions: 

  • Blend all ingredients for 60 seconds or until smooth
  • Drink & enjoy!

We’ll be posting more awesome recipes as well as experts tips, tricks, and advice for healthy living, eating and fitness….so visit our blog again soon! 😊

Have You Done Kettlebell Swings Before?

Kettlebell swings are a full body, multi-muscle, multi-joint exercises that work your lower and upper body including your core muscles. This exercise will help build power and strength, and they will help increase your cardiovascular system.

Why do Kettlebell Swings?

For these 7 reasons:

  1. High calorie burn.
  2. Easier on your joints than other cardio/power exercises.
  3. Full body workout.
  4. Increase your power.
  5. Stronger posterior chain (muscles on the back of the body).
  6. Better cardiovascular fitness.
  7. Increase overall strength.

What Muscles Are Used in a Kettle Bell Swing?

  • Glutes
  • Hamstrings
  • Quadriceps
  • Calves
  • Erector spinae
  • Trapezius (traps)
  • Rhomboids
  • Deltoids (Shoulders)
  • Core Muscles

How to Perform a Kettlebell Swings

It is important to know how to do a kettlebell swing properly to prevent injury and to get the most out of the exercise.

Here are step-by-step instructions for how to do kettle bell swings:

  1. Stand with your feet shoulder-width apart while holding a kettlebell with both hands (palms facing toward you) and arms straight down.
  2. Inhale and push your hips back (hinge your hips) and slightly bend your knees to bring the kettlebell between your legs.
  3. Keep your back straight and core engaged. No rounding the spine or this could result in a back injury.  
  4. Exhale, contract your glutes, and push your hips forward to lift your body into a standing position. Swing the kettlebell up until you reach shoulder height or parallel to the ground.
  5. Inhale and lower the kettlebell between your legs by pushing your hips back and slightly bending your knees.
  6. Perform 3 sets of 10–20 reps or as many as you can do to start with.

IMPORTANT – During your kettlebell swing, the power is coming from your lower body (your hips and glutes). You should not feel you are using arm strength or muscling the kettlebell up.

On your last rep, make sure to slow your momentum down gradually until your swing comes to a stop. If you abruptly stop the exercise in the middle of a swing, it can result in an injury, specifically in the back.

Premium Personal Training – Your Newmarket & East Gwillimbury Personal Trainers

Looking for more support to help you achieve your personal fitness goals? Contact Premium Personal Training today to set up your complimentary consultation and learn from one of our Certified Personal Trainers.