Client Testimonial - Fitness Competitor Lorena Santacruz

This is why I love my job and feel blessed every day to get to inspire people and help them achieve their goals! I appreciate the hard work and effort put in every day, Lorena has been inspiring and I know even bigger things are to come in her future.  Here is her testimonial:

photo courtesy of Joe Sicilia Cover Me Photography

"I had always been physically active and loved to lift heavy for the sense of feeling strong (the bonus of course was looking good), I even became a trainer and holistic nutritionist however in  2009 I stopped regularly training due to many different factors, a relationship that took up my time, work, injuries and health issues that lingered until I took up yoga and healed my body. I became immersed in yoga and started teaching yoga in 2011.  In 2012 I started my own business combining everything I do, and I completely lost myself.

I became busy growing my business and helping others but I felt like a hypocrite! Here I was telling people what to do and training them meanwhile even though I "looked" like I was in shape I was in the worst shape ever! Felt miserable! Hated my body! And all summer refused to wear shorts or a bathing suite, needless to say it was my worst summer ever.

Well I could only feel bad for myself for so long until one day I snapped and said I'm going to hire a trainer and get into the best shape of my life.... If only finding a trainer was that easy!!!

I found a few really awful trainers that actually put me back mentally they were complete flakes and totally didn't care leaving me at the gym waiting numerous times without calling or showing up!  I was furious and ready to give up. And then I came across Depinho Fitness and I went over his website over and over again.  What made me send that first email to Christian was a testimonial from another female who's body he transformed to the point where she had competed!

Now I had always dreamt of competing when I was younger but after this major neglect to my body I thought no way!  But I emailed him and set up an initial meeting to discuss my goals.

Now with the first meeting I went in strong stating I was serious about getting fit and wanted a trainer who was serious about helping, since I had just experienced some poor excuses for trainers I thought it was crucial to set ground rules before I wasted anymore time and money.

Christian seemed serious enough, we shook hands, that was in August of 2012 and I haven't looked back since!

He has completely transformed my body.  Pushed me when I needed it the most, encouraged me when I needed it the most and he helped me live my dream of competing on March 16, 2013!!

Christian is an amazing trainer, his passion and love for what he does shines through... Even when he trains me at the crack of dawn he's ready to go and challenge me in ways I never imagined.  His energy and professionalism has always made me feel comfortable and at ease. 

He's not only a great trainer but also a great role model and inspiration!

He transformed my life and now I can continue to do what I love and not feel like I'm a hypocrite because I once again love,  live and breathe the lifestyle that I had drifted away from ...and all thanks to Christian Depinho.  Thank you for saving my life and helping me live one of my dreams!  Truly grateful to be able to call Christian Depinho my trainer.

Lorena Santacruz

Recipe - Banana Coconut Almond Macaroons

A healthy indulgence and personal favorite recipe.

Banana Coconut Almond Macaroons
Ingredients

2 bananas
1/4 c Almond Milk
1/2 c shredded coconut
1/2 c oats
1/2 c slivered almonds
2/3tsp of baking powder
1 tbsp whole wheat flour

Directions:
Pre-heat the oven at 180°C
Mash the banana, add the milk and mix well
Mix coconut, almonds, oats and baking powder in a separate dish
Slowly add the dry mixture to the banana (adding wheat flour)
Place spoonful on parchment lined cookie sheet and bake for 20-25 minutes (or until golden). [I added a fresh raspberry to the top of each one before baking]

Keeping Fit on Vacation - Hawaii Edition

A very special occasion recently took me away to the beautiful island of Maui where it got me to thinking..... A lot of clients come in with a fitness goal they would like to reach before an upcoming holiday or event.  This can be a good push and motivation to get you started but consider also a healthy lifestyle EVERY day to keep you fit, healthy and happy for ALL occasions.   Consider creating a program and routine that you can continue ON your vacation. A lot of the people we encountered on the island were young families and retirees, who do not live there full-time but took the opportunity to make use of all of the amenities the island has to offer.  Indulge in a new attitude towards active living.  Here are some of the ways that we stayed active & healthy while on holidays in paradise:

 

Condo Rooftop BBQ

Consider staying in a condo or villa with a kitchen to enjoy the local cuisine.  Throw some meat and/or veggies on the BBQ, stock up on local fruits to keep you energetic throughout the day and drink lots of water, it is easy to get dehydrated in extreme heats. 

Find activities that will keep you active while getting to experience local culture and habitat.  While in Maui we ventured on the Road to Hana, amongst winding turns are lush trails to hike, waterfalls and surfspots.  Get out of the car and explore!  As well, we found plenty of local, fresh, organic fruit stands full of passionfruits, bananas, pineapples and papayas.  http://www.mauiinformationguide.com/road-to-hana.php

Local Fruit Stand by Hike

Book a snorkle/scuba tour and get in the water to explore the incredible blue waters and abundance of wildlife.

Go ziplining or hike up to a volcano! http://adventuremaui.com/

Rent a paddleboard or surfboard to get a greatworkout while taking in the surf and sun.

Find a local gym, they often offer cheap rates for the week or however long your stay is. We joined Maui Powerhouse Gym http://mauipowerhousegym.com/ and made it a family affair!

Find a yoga/martial arts studio. Many resorts also offer these services onsite. (Courtesy of Oceanfront Yoga - Kamaole Nalu)

Take a walk or jog.  Explore your surroundings and take in the local sights.  One of the things I admire the most about the incredibly happy, friendly people on the island of Maui was their active lifestyle.  You will always find people taking a stroll, jog or run on the roads or beaches.  How can you not be happy with this view.

Forget the New Years Resolution, Resolve Every Day to be a happier, healthier person!

Client Testimonial - Inside Fitness Magazine Hot & Fit 100 Abby Yew

Inside Fitness Magazine's Hot & Fit 100 Abby Yew

 

 

 

"I have been training with Christian for the past year and he has significantly improved my strength, flexibility, and athletic ability. I was looking for a challenging and motivating trainer with advanced experience to help me prepare for my first fitness competition, the WBFF on August 27, 2011. At the time, I was already at a fairly good level of fitness, but in order to be competition ready, I needed the expertise and personal attention that Christian provided. Over the next 5 months, he consistently varied my exercises, shocked my muscles with innovative and challenging exercises and provided a customized program to meet my needs, improve my weaknesses and build on my strengths. When I began my fitness program with Christian, I was at 24% body fat and 108 pounds. By competition day, I had been able to reduce my body fat to 15% and a weight of 104 pounds. He was able to specifically target my need to build lean muscle mass and reduce fat but with minimal weight loss and successfully take my fitness level and muscle development to a competitive level. Beyond reaching my fitness targets, Christian is incredibly fun and enjoyable to train with. He's never late to our sessions, always smiling and cracking a joke, while simultaneously making you experience the worst (ie: best) pain of your life. Through all the dieting, muscle pain, early mornings, and my chronic complaining, Christian was always right there to motivate and encourage me. His support has given me the confidence to push further than I ever have and as a result, I was able to achieve my goal to compete and also reach my own personal goals. I couldn't have done it without him!"

Abby Yew

For more client testimonials, check out www.depinhofitness.com

Next Face of Fido - My Best Friend Petrus

On a personal note, I would like to introduce you to my best friend Petrus.  Petrus is a frenchie we adopted a few years ago and has taken over our lives.  Particularly as of recently.  Earlier this year Petrus suffered a major spinal injury which initially rendered him unable to use his back legs.  After weeks of painful crate rest and limited movement, Petrus has made a full recovery!  We recently entered Petrus in a contest to show this cute lil mug to the world and hopefully resulting in winning a little extra pampering and attention.

Please take a moment to vote for this adorable rescue french bulldog, to show your support! It takes two seconds, requires no registration or download and Fido will even donate $1 for every vote to Canadian Guide Dogs. Simply go to the link, click, login through facebook (to ensure no duplicate entries) and make sure it says Come Back Tomorrow to Vote Again (and please do)

CLICK HERE TO VOTE

Healthy Snacking

When the weight loss results hoped for are not reached, it can often be attributed to our dietary habits.  What we eat ensures that we have the energy our bodies need to burn fat and build muscle.  What we do and don’t eat can also cause our bodies to store fat instead. A rigorous workout does not warrant a night of binge eating. By maintaining a food diary, we can really take account of what we are consuming.  Remember that fresh fruits, vegetables and proteins are always the best source of nutrition.  Below is a great article on snacking found in the Huffington Post at http://www.huffingtonpost.com/dawn-jackson-blatner-rd-cssd-ldn/healthy-snacks_b_1541160.html?ref=tw

Dawn Jackson Blatner, RD, CSSD, LDN

Registered Dietitian and author of "The Flexitarian Diet"

The Real Skinny on Snacking

Posted: 05/29/2012 8:11 am

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I review food logs for my patients and magazines, and one very common thing I've seen is most people do not know the difference between a treat and a snack. A treat is something that is not filling and has no nutrition, whereas a snack is something that is filling and gives you vitamins and minerals. For example, a treat is a 100-calorie pack of Oreos or low-fat fudge pop, whereas a snack is celery with peanut butter.
Snacking is a very healthy habit; in my experience, people who lose weight and keep it off snack once or twice a day. A snack is a bridge between meals... It helps you get to the next meal with a less ravenous hunger so you are better able to control your food choices and portions at mealtime. On the other hand, treats taste good for the moment but don't have the staying power to keep your hunger at bay or energy levels steady. Treats can't control your appetite and don't contribute to your overall wellbeing, so in the end... Treats are something we need to limit (even if they seem innocent because they are only 100 calories or low-fat or low-sugar).
Bottom Line: Snack Daily, Treat Occasionally.
Many patients and magazines ask me to come up with clever, creative and delicious snack ideas, but snacks shouldn't be glamorous, nor should they be something we look so forward to eating. Snacks should just be a tide-me-over until I can get to a meal I will enjoy. Think of them as just a meal-to-meal bridge. It tends to be the opposite in our diet-obsessed culture -- many people load up on low-calorie, boring "diet" food at meals, which isn't satisfying, and then scavenge for delicious and exciting treats all afternoon and evening. Consider this the new norm: Enjoy creativity and variety at meals, but snack simply on filling and nutritious food.
Simple Snack Guidelines:

• Between 100-200 calories
• Contain the powerful combination of produce and protein
• Eaten only once or twice a day when it is most needed/hungriest time of day
• Limited in variety -- too many choices at snack time can lead to overeating

My Top Ten Snack List
Each is about 150 calories and contains produce plus protein:

1. Apple (small) and almonds (10)
2. Celery (3 stalks) and peanut butter (1.5 tablespoons)
3. Peaches (1/2 cup canned in juice) and low-fat cottage cheese (1/2 cup)
4. Grapes (half a cup) and soynuts (1/4 cup)
5. Carrots (1 cup) and hummus (4 tablespoons)
6. Melon (3/4 cup) and cheese (1-ounce wedge)
7. Berries (1/2 cup) and low-fat plain yogurt (6 ounces)
8. Cucumber (1 cup) and tuna (3 ounces with 1 tablespoon light mayo)
9. Tomato juice (1 cup low-sodium) and pistachios (30)
10. Pear (small) and string cheese (1)

For more by Dawn Jackson Blatner, RD, CSSD, LDN, click here.
For more on diet and nutrition, click here.

Client Testimonial - Mo Gets Results!

There is no greater feeling as a personal trainer then to see your clients achieve their fitness goals. 
Client Testimonials - De Pinho Fitness

Moniques Experience

"In the summer of 2011 I started training with Christian. After going to different gyms for years and doing a lot of classes it made me change my workouts completely. I thought the only way of improving my strength and getting a good workout was going to multiple classes a day, but I was wrong! I had reached a plateau, spent a lot of time in the gym and my posture was far from perfect. From not being able to do a full push-up and only run for 20min at the time, I can now do push-ups no problem and run my first full marathon in October 2011.

Christian De Pinho's workouts are always different, you wonder where he gets the crazy moves from, but they work.  Even though I complain a lot, I love every moment of it. He will not let you give up and knows what you can do/lift before you do, he spot's you and helps only when really needed.

He is a true inspiration and I'm looking for to more training sessions!!"

You are an inspiration Mo!  Keep up the amazing work!!