Personal Trainer in Toronto

11/12/2024

Benefits of Physical Activity.
Boosts mental wellness: focus and clarity, self esteem, confidence, resilience to stress/stress relief.

Better overall cardiovascular function and bloodwork markers – lower blood pressure, improved insulin sensitivity and blood sugar regulation, and increased testosterone.

Strengthens bones and tendons.

Improves mobility.

Increased resilience to physical injuries.

Improves quality of sleep.

Adds routine and structure to life.

Better s*x drive and performance

Decreased risk of major common diseases/injuries like cancer, diabetes, heart disease, stroke, and Alzheimer’s

Reinforces sense of identity (you relate with other trainees or athletes).

11/08/2024

Exercise Intensity – Modulation of Variables to Achieve Consistent Progress


There are at least 8 exercise variables one can tweak and use as leverage in order to consistently progress in their fitness goals (increasing strength, building muscle losing fat, and improving sports performance). These include:
Repetitions, Sets, and Weight. 

Time Under Tension and Tempo. 

Rest times

Contracting the Core (Abs, Obliques, Serratus Anterior) and Glutes, and using Wide “Tripod Foot” for Lifts. 

Breathing Techniques.  Manipulate your breathing pre-sets and during sets. 

Use a Crushing Grip for all Exercises. 

Increase Lever Length. By increasing lever length, you put more demand on the muscle.  Examples of this would be swapping dumbbells for clubbells or kettlebells.

Adjust Body Position.

11/05/2024

Here is a list of 25 of my foods, supplements, and organic beauty and cleaning products.


Most of these products are purchased from Healthy Planet or Amazon. My preferences have evolved a bit since new products entered the market. But there are definitely some staples that I have been using for at least a decade.

Meat - Beef Burgers from Beretta Farms

Eggs - Organic Pasture-raised from Alderwood Farms

Milk and Cream - from Harmony Organic Dairy .ca

Coffee - from Kicking Horse

Salt - Celtic Sea Salt from Selina Naturally

Hot Sauce from Pepper North

Salad Dressing - Maison Orphee

Magnesium glycinate and threonate from CanPrev

Zinc Bisglycinate- CanPrev

Pre Workout (not regular use due to it being a heavy stimulant and containing artificial sweeteners) – JYM Supplement Science - Pre Jym

Whey Isolate Protein Powder - Schinoussa Unflavoured with enzymes and probiotics

Protein Bars – from Daryl’s Bars

Creatine – from AllMax

H**p Seeds Manitoba Harvest

Chocolate – from Endangered Species

Fish Oil – from Nordic Naturals

Ashwagandha – from St. Francis Herb Farm

Oatmeal and grains from Bob’s Red Mill

Deordorants – from Herban Cowboy (Dusk) and Every Man Jack (Sandalwood)

Laundry Detergent from Aspen Clean and Nature Clean

Body Soap and Toothpaste – from Dr. Bronner’s

Facial Cleanser – from Stoneglow

Shampoo – Carina Organics 

Lip Balm – from Dr. Bronner’s, Burt’s Bees, and Anointment

Water – Brita – Elite Filter

10/28/2024

Nutrition tips for health and fitness. Healthy eating and supplementation.

Topics include - daily intake of: protein,  healthy fats omega 3, fiber, water, electrolytes, pre and probiotics, creatine, micronutrients (magnesium, zinc, vitamin B) and stress relief supplements.  

10/23/2024

Anyone else have more tips for those of us over 40? Please share and keep the conversation going!

For Workout Videos, and Health, Fitness, Nutrition and Lifestyle Tips go to:
Homepage: https://www.PTinTO.com
YouTube: https://www.youtube.com/EricAstrauskas

10/22/2024

Home Gym Essentials (Complete Home Gym Under $4000)
Save time and money and never have to go to the gym and deal with some obnoxious people and loud music that you don’t like. No more waiting for equipment. My home gym setup requires only 150 square feet of space with a minimum 7 foot ceiling You can have a high quality workout at home. Effectively and efficiently exercise. Most of these products have been purchased from Treadmill Factory and Northern Fitness .ca in the Greater Toronto Area. I believe they ship worldwide or at least nationally. I recommend these products to all my clients, friends, and family. These are top quality products that are durable.

The total price for all this equipment is around $3500 plus tax. If purchased used (on Facebook Market Place or Kijiji etc.) you can get the whole setup for $2500-$3000.

IronMaster Bench and Attachments - bench ($500), leg ext/flex ($150), ab ($120), pull-up ($130), dip ($70) hyper ($330). Total: $1300

PowerBlock adjustable set. I own the elite model that goes up to 90s with rubber grip). Total $750

Set of Competition or Standard Kettlebells Pairs of 8kg, 12kg, and 16kgs. Totals: $400 for competition $250 for standard.

Strength bands 2 sets of each red, black, purple, orange Total: $200

Mini Bands, B***y Bands, or Strength Loops (Set of 3) $50

Landmine ($50), Olympic Barbell ($100) and Olympic Plates (2x45, 2x35, 2x25, 2x10) ($300) $450

Massage Therapy set – Foam Roller RumbleRoller and Trigger Point Therapy Set ($125) and Dr. Cohen Acuball Spiky Mini Balls ($25) $150

Stability Ball (Sissel ideally) - $50

Ab Slings/Straps (Harbinger ideally) $50

IronMind Captain of Crush Grippers 100lb to 160lb (set of 4), ($125) and IronMind finger extensor bands ($25) $150

Save time and money and never have to go to the gym and deal with some obnoxious people and loud music that you don’t like. No more waiting for equipment. M...

10/08/2024

Here is a rotator cuff and shoulder program. The purpose of this workout is to strengthen the deltoids and rotator cuff muscles. The method is to perform a variety of exercises that create tension in the muscles throughout the full range of motion. These exercises target all the muscles of the whole shoulder complex: anterior deltoids, medial deltoids, rear deltoids, subscapularis, infraspinatus teres major, teres minor, and supraspinatus. The exercises were 3 sets each (10-20 reps) and included:

Warm up and shoulder mobility exercises 10m

1. Landmine shoulder press

2. TRX Body Rows (back and rear delts)

3. Kettlebell lateral raises with hooks

4. Dumbbell side lying reverse fly

5. Dumbbell shoulder flexion on an incline bench

6. Dumbbell shoulder extensions

7. Scarecrows

8. Facepull

9. Internal rotations with strength band (rotator cuff)

10. External rotations with strength band (rotator cuff)

Static Shoulder Stretches 10m

10/07/2024

Here is a complete leg and glutes gym workout. This session targets quads, hamstrings, gluteus maximus, gluteus medius, hip adductors and abductors, and hip flexors. 3-4 sets per exercises, complete each set within 3 or 4 reps of failure. To maximize strength and muscle building, I recommend performing this workout twice per week. Exercises included:
10 min hip, leg, ankle mobility/dynamic stretching exercises
1. Trap bar deadlifts
2. Banded kettlebell deadlifts
3. Bulgarian squats
4. Lateral step ups
5. Lateral shuffles
6. Hip flexion
7. Stability ball leg curls
10 min static stretching of quads, hamstrings, adductors, abductors, calves

10/04/2024

I am now training clients in person and studios in Oakville, Burlington, and Hamilton. I moved and am no longer training in Toronto – Almost 20 years ago I named my company “Personal Trainer in Toronto” since I thought it was going to be my forever home. But life happens. Some of my best times have been training my Toronto clients (certain ones became like close friends/family – you know who you are and are appreciated). I have taken a long break from social media due to some major traumas over the past couple years. However, I will be sharing some workouts and nutrition and lifestyle tips over the next bit.

This session was with an inspirational trainer Mike Shepherd (he has lost 100lbs in the past and has worked hard to live positively with grace after enduring significant personal trauma) . We have combined our knowledge and experience to offer the highest quality personal training services. We are both results and detail-oriented trainers. The physical part of training is only part of both our wellness plans. Other pieces of this puzzle include: nutrition, lifestyle factors (sleep and stress relief coping methods), socialization, coaching, community work (living with a greater sense of purpose), meditation, and several other modalities.
The focus of this strength training session was abs, obliques, and lower back. Some of the exercises included TRX side planks, TRX pike pushups, stability ball roll-outs, reverse hyperextensions, stability ball perturbations, and hanging leg raises. These exercises target all the core muscles – re**us abdominus, transverse abdominus, obliques, quadrates lumborum, and spinal erectors.

10/29/2021

Here is my entire summer workout program that has helped me get into the best shape of my life at 40 years old. I trained every day for almost 4 months straight. Not every workout was 100% intensity. Consistency trumped effort. Test my program out for yourself. I would appreciate if you let me know how you progress. http://www.ptinto.com/workout-program.htm

I have been back personal training in-home and in-studio (since the COVID restrictions have been lifted) and I have some openings if anyone is interested. I will be also working out of a new studio that is opening in Leslieville. It is called The Kilo Room at 276 Carlaw Avenue. It is a great setup! Check it out TKR: The Kilo Room .

09/21/2021

Here is a 30 minute HIIT circuit whole body workout. Each exercise is performed for 30 seconds with 30 seconds of rest. Due to intensity, I do not recommend performing HIIT more than a couple times per week. It is unnecessary for fat loss. Just sticking to a consistent slight caloric deficit is best for trimming down. However, occasionally doing this kind of workout will help to accelerate fat loss and is excellent for muscular endurance, cardiovascular health, and sports performance.
Battling Ropes – Waves
Battling Ropes – Ins and Outs
Lateral Shuffle
Mountain Climbers
Jump Rope
Jumping Lunges
Kettlebell Swings
Kettlebell Snatches
Squat Press with Strength Band
Rows with Strength Band