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FREE WORKOUTS, NUTRITION TIPS, FITNESS CALCULATORS, AND BLOG ARTICLES THAT CAN HELP YOU ACCELERATE YOUR PROGRESS.

Workouts of the Month

TRX Workout
This is an EMOM workout that can be done using a TRX band or rings. EMOM- Every Minute on the Minute you will change to the next exercise. You will work for 40 seconds and use the remaining 20 seconds to breathe and change to the next exercise. You will start the next exercise with the beginning of the next minute. It takes 7 minutes to complete one round of the program. Aim to do 3 rounds to begin with, and increase rounds if/when you feel like it.
The Program
Home Workout
In order to complete this program, you don't need any equipment except for a hand towel.
The Program

Measurements

These calculators can provide you with ESTIMATED values that can help you set goals and keep track of your progress!

Calculate
Metric Imperial
Your Body Mass Index is
?
These calculations are based on averages.

Body Mass Index (BMI) is a measurement of a person’s weight with respect to his or her height. It is more of an indicator than a direct measurement of a person’s total body fat.

BMI, more often than not, correlates with total body fat. This means that as the BMI score increases, so does a person’s total body fat.

Body Mass Index (BMI) Weight Status
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 plus Obese

Is BMI applicable for all?

For most people, BMI can be used to provide a good measure of obesity. But BMI fails to provide actual information on body composition like amount of muscle, bone, fat, and other tissues.

In some persons BMI is a more accurate measure of body fat than others. For example, persons who are very muscular may fall into the “overweight” category when they are actually healthy and very fit. These persons with a very low body fat percentage could have the same BMI score as someone who is overweight.

Similarly, an elderly and frail individual person may be in the normal weight category when they have little muscle mass and a high percentage of body fat.

BMI, when used for children and adolescents who are still growing, those with large body frames or petite builds, pregnant women and highly muscled individuals thus need to be assessed and interpreted carefully.

Calculate
Metric Imperial
Target Daily Caloric Intake
?
These calculations are based on averages.

Caloric Intake Calculator: Gives you an estimated value on how many calories you should eat in a day in order to reach your goal. Keep in mind that each day may be different based upon your activity level. You may be more or less active with each day, and this will affect your caloric intake. Use this calculator as often as you would like to check how many calories you should each each day!

Calculate
Metric Imperial
Calories Burned
?
These calculations are based on averages.

Calories Burned Calculator: In order to find out an estimated value of calories burned, you will need to know your heart rate. Heart rate monitors provide more accurate readings than wrist based optical heart rate sensors. Tracking heart rate on the wrist can be compromised by external factors such as movment, sweat, hair on the wrist, etc. If the fitness watch loses contact with your skin, readings will be less accurate or just plain wrong all together. Keep this in mind when using this calculator.

Calculate
Metric Imperial
Your One-Rep Max is
?
These calculations are based on averages

One-Rep Max Calculator: Use this calculator to find your estimated one-rep max. This indicates the heaviest weight you can lift with maximum effort in a single repetition. A 1RM is your personal weightlifting record for a squat, deadlift, or any other weightlifting exercise.

Nutrition Tips of the Month

What exactly is a Calorie?

What exactly is a Calorie?

Healthy Living, Lifestyle, Weight Loss
9 Snacks that are high in calories

9 Snacks that are high in calories

Healthy Living, Lifestyle, Weight Loss
My Five Tips For Eating Healthy

My Five Tips For Eating Healthy

Healthy Living, Lifestyle, Weight Loss

Blog

Fact: People who spend more money on their training are more satisfied with their training results.
A few weeks ago I went to a seminar about gym management in Västerås. The main speaker was Per Sundström, the owner of one of the most successful boxes in Sweden called Factor. He shared so many great ideas and tips on what to think about not only to run a successful gym but also […]
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What to look for when hiring a personal trainer.
There are a million personal trainers out there, and to hire a PT isn’t cheap. So how do you know if a specific personal trainer is good/knowledgeable in their field? There are three crucial aspects that I believe a personal trainer or training coach MUST have in order to be a good training coach: 1. […]
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Motivation vs Discipline: which is more important in the success of consistent training?
Several people have asked me over the years, “how do you stay motivated to train day after day, year after year?” I have absolutely NOT been motivated to train for every single training session that I have done in my life. I have had to drag myself to the gym for more training sessions than […]
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The hardest part of training is getting to the gym.
If you are having a hard time training consistently, here are a few keys that I think can help: 1. Schedule your workout when you know you are most likely to do it. Don’t schedule to work out if you are always dead after work, or have to be at home with your family. Then […]
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My favorite lower back exercises!
I believe that having a strong core is the most important foundation to build up. It becomes the backbone to all other types of training. When I train my lower back, I begin with deadlifts. I NEVER sacrifice good technique to lift heavy weight. I make sure that I am really warmed up before even […]
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