For those of you that are not in need of instruction or pictures of what different exercises look like, check out the iPhone app Gym Buddy – Anywise Enterprise, LLC Basically, Gym Buddy is like a log book for your workouts. Why log your workouts? 1. So you know how much you lifted the last...
What is the sound of one hand clapping? I don’t know. But almost 2 million viewers and I do know what two hands clapping sound like with pull ups thanks to Kane Sumabat’s video on YouTube. Kane Sumabat is my idol when it comes to fitness. I first met Kane years ago when I used...
What is an Ugi Ball? The UGI ball is a new piece of equipment to hit the fitness scene. It is the only piece of equipment you need for a complete functional fitness workout called UGI. Part bean bag, part stress ball, the UGI is 15 inches in diameter and comes in a6, 8, 10,...
The Adjustable Bench Adjustable benches are a key piece of equipment in commercial or home gym. They allow for a variety of exercises to be performed and at a variety of angles. But not all benches are equal. The quality can really differ and the number of angles can differ. Some offer decline capability, but...
For those of you looking for a commercial quality power rack the AmStaff TR023 Power / Squat Rack is affordable and durable. The bonus is each adjustment hold is numbered making switching where the hooks go faster and easier. There are too many exercise you can do with this piece of gym equipment to list. You...
For those of you that are not in need of instruction or pictures of what different exercises look like, check out the iPhone app Gym Buddy – Anywise Enterprise, LLC
Basically, Gym Buddy is like a log book for your workouts.
Why log your workouts?
1. So you know how much you lifted the last time and how many reps and sets.
2. So you can keep track of the progress or lack thereof. lol.
3. So you can chart where you are going and how you got to where you are. When sailing a boat, the captain always keeps a log and charts every move the ship makes. This information can be very useful at a later date.
Features
Gym Buddy comes with a variety of exercises already, but you can also add as many other exercises as you like and categorize them based on whether they are weights, assisted, or cardio based.
You can also set up custom workouts and set the order of the exercises you plan on doing.
Gym Buddy also lets you track your measurements i.e. weight, height, waist etc.
There is also a handy interval timer where you can set the number of rounds, how long each round is, and how long the rest is between rounds.
In regards to Data management, Gym Buddy lets you email yourself the data, back up the files, restore and purge.
One the best features is the Historical function where you can look back by workout or calendar and then run a summary report based on weight training or cardio. Also you can select an exercise and Gym Buddy will determine what your one rep max is and graph it for you.
The only con to this app is the colour the developers chose to use. From an aesthetic point of view its not the nicest design at all…in fact it might actually be terrible. Also unless you create a customs workout you cannot swipe back and forth between two exercises might be super setting. This is annoying.
But otherwise this app is great….based on pure functionality.
But almost 2 million viewers and I do know what two hands clapping sound like with pull ups thanks to Kane Sumabat’s video on YouTube.
Kane Sumabat is my idol when it comes to fitness.
I first met Kane years ago when I used to train at the old Bally’s Fitness at Bay and Bloor in downtown Toronto. I used to see him almost any time I went to the gym. Sometimes, I would work out early in the morning or mid afternoon, and it seemed like the guy was always there.
He immediately caught my attention not only because of how incredibly ripped he was and how unconventional his workout seemed, but because he was pound for pound the strongest guy in the gym; and quite possibly the whole city.
Before I met him, I used to watch him train and I was always blown away by his power and control. Now, I have known a lot of very strong guys. I have also known a lot of guys with huge muscles. But, Kane is the only guy I know who’s muscular physique is completely conditioned and functional. A lot of guys are strong but not lean or have aesthetically pleasing physiques. Conversely, some guys look great but they have no conditioning and little functionality.
Somehow, Kane Sumabat has it all.
It’s been a few years since I’ve seen Kane as I don’t live downtown anymore. When I was thinking of people I would like to write about he was one of the first to come to mind. I reconnected with Kane thanks to Facebook and he agreed to the interview. Today, we met at his new private personal training studio in the Queen and Bathurst area.
Our appointment was for 1:30 in the afternoon, but when I arrived at the address he gave me no one was there. Waiting outside in the snow, I peered through the windows and I could make out a few pieces of gym equipment but could not not see much more as the lights were off. When I texted him to see where he was he replied apologetically. He sent a text saying that he would be there shortly and that he had been stuck on the phone with one of his equipment suppliers.
While waiting for him I checked out the surroundings. His studio is located at 54 Wolseley Avenue in Downtown Toronto, which is one street north of Queen and one block east of Bathurst. For those of you who know the area, the studio is in the same building as the Theatre Passe Muraille, Canada’s oldest alternative theatre. The theatre’s entrance faces Ryerson Avenue while the entrance to the studio faces Wolseley Avenue.
A few minutes later Kane finally showed up….in shorts…and I am wearing a parka. This guy’s internal thermostat must be set on high. I’m freezing and he’s in shorts. Isn’t body fat supposed to keep you warm? and therefore shouldn’t the guy with single digit body fat be colder than me?
The studio has not officially opened even though he has started training his clients here this week Kane informs me as he unlocks the door. The studio is in the sub-basement, but it doesn’t feel like a basement at all. It is only half a flight of stairs below ground level and the ceilings are fairly high, plus there is plenty of natural light coming through the large window I was peering through from the outside.
The first thing Kane shows me is the new chin up bar he just put up and I’m not surprised at all. This is after all, the guy I used to watch at Bally’s do one arm chin-ups with 40 pound dumbbell in other hand.
His chin up bar is made from piping he bought from Home Depot and is long enough to easily accommodate 3 or 4 people at the same time. Then he mentions that he wants to put a cargo net across the ceiling from one side of the room to the other.
As I always do, I scanned the room taking note of the equipment. Lucky for Him, Kane was able to pick up some of the equipment at auctions and there was even one of those old school plate loaded leg press machines and a pec deck. Who uses a pec deck anymore? ha ha.
Just like when I went to see my friend Brian Douglas’ fitness studio Sweatshop Union, the piece of equipment I immediately coveted was his brand spanking new functional trainer.
The dumbbells he found (from 20lbs -110lbs) are also from an auction. They are the old school metal ones you can drop after a set and the only thing that would get damaged would be the floor. I love these dumbbells…and I’m jealous as I don’t think you can buy them anymore…at least not new.
For all you Crossfitters, I see he also has a station for Olympic lifts as I notice the different coloured bumper plates stacked up against the wall.
I’m very happy for Kane. I’m always happy when I see people pursuing their dreams or seeing them evolve.
I can see that he is very happy. He’s always been a very happy guy.
His face lights up when he talks about training. This guy eats, breathes, sleeps, training. He tells me that he designed the gym around what he really wanted, he says,
“this is like my playground!”.
Previously, he was training clients out of Florida Jack’s Boxing Gym at Yonge and Bloor, and he tells me he was paying to train his clients there. For a little bit more money, he now has his own fitness studio where he can set it up the way he wants and let other personal trainers in the area rent the space from him. Makes sense.
Kane was born in the Philippines and moved with his family to Canada when he was 5. He started lifting weights around the age of 12 after his father bought his older brother a York weightlifting set; which he ended up using more often than him…. And it was love at first lift. When I asked him if at that point he knew that he wanted to be a trainer he immediately says no. Coming from an Asian family you basically have 2 choices, Dr. or engineer he explains. He has 2 brothers that are engineers and one brother that is a dentist.
His first job as a trainer was back in 1991 at the now defunct chain of gyms called Super Fitness where he eventually became the training supervisor. Not too long after he left Super Fitness to go back to school. When I asked him if he went to school for kinesiology he laughed. He said
“I was actually an English lit major in university”.
Kane only returned to training clients by happenstance. He was training his girlfriend when he was approached by a trainer who asked him if he wanted to take on some of his clients.
“Everything that’s happened to me in my life has been an accident…. Nothing was planned….”
“Maybe I should ask my parents how I was born?” Kane says with a smile.
It took me by surprise that he relegates his achievements to chance.
He even admits that his sponsorship by Controlled Labs was due to his YouTube videos and frequent activity on the forums at bodybuilding.com.
He says that he is terrible at saving money (finally an attribute I can say I too have mastered) and the only reason he is able to open the studio is due to the help he received from a friend.
“If I had to save the money to open this gym it would take me at least 6 months, this opportunity just came up really fast, and the timing was right so I took it” explains Kane.
In Alcoholics Anonymous, they call this type of attitude
“letting go and letting God”.
I find it refreshing. Most of us either try to make things happen, even if it means trying to put a square peg into a round hole; or we don’t try at all. Training aside,
Kane seems to have a knack at not trying and yet being open to the opportunities that come his way.
For those of you who are interested below is part of the transcript of our chat over lunch.
How it all began
FEC: okay so tell me how you got started in fitness in the first place.
Kane: I started training when I was 12-13 years old. My Father got weights, you know those plastic York weights? He got them for my older brother but it was me who started using them. Then in high school a few people started competing in bodybuilding… so off and on since then pretty much.
FEC: Did you know that from that age that you wanted to do this for a living?
Kane: Oh absolutely not. You know when you’re from an Asian family you have 2 choices• of careers, Doctor or Engineer. So two of my brothers are engineer and my other brother is a dentist. So definitely no….
FEC: So when did you start training people?
Kane: Actually in 1991…there used to be a gym called Super Fitness..there used to be a chain of them. My friend got me a job there as a personal trainer and eventually I became a supervisor. And then for the next few years I started training clients here and there and then I went back to school got out. Then in 2000, I was training my girlfriend and another trainer asked me if I would be interested in taking over some of his clients slept when I got back into it.
FEC: Did you go to school for training? Did you study kinesiology or anything?
Kane: No just the personal training certification and that way after I had already been training people for years. All I studied in university was English lit.
FEC: Oh yeah? Any favourite books? or Authors?
Kane: I like F Scott Fitzgerald. One of my favourite books is The Fountainhead by Ayn Rand.
FEC: have you ever competed?
Kane: I had a contract with muscle mania for 2 years. I was supposed to compete in their organization but I never did. I always had one or excuse or another not to.
FEC: how much do you believe your achievements can be attributed to genetics and how much to just hard training?
Kane: I think I probably have above average genetics but nothing spectacular definitely. Pro bodybuilders… Their genetics are off the scale. That’s why they look like that…People say its the drugs but actually their bodies respond better than how normal people’s would. if I took the drugs I still wouldn’t look like that.
Influences
FEC: who would you say your influences are in the training world?
FEC: I noticed back in the day at Bally’s your training style was not conventional bodybuilding. Its was almost a blend of bodybuilding and functional training and then Crossfit / P90X /TRX came along. How would you describe your style of training?
Kane: Good question.
FEC: Is it a hybrid of bodybuilding meets functional training?
Kane: I guess I’m just trying to prove that it doesn’t have to be you one or the other… You can still train for aesthetics. Personally, I think when you train for aesthetics / bodybuilding a lot of it is your diet and then genetics plays a part. For me, I enjoy training so I like to change it up.
FEC: You don’t train for sports conditioning right?
Kane: No.
FEC: But you do a lot of functional training along with…
Kane: Isolation exercises…
FEC: So its like a blend. You mix it up.
Kane: Yep.
FEC: So would you say your routine changes all the time? Or do you stick to one thing for like 3 months?
Kane: Yeah I stick to one thing for a little while…and I periodize it, but I will always throw in some movement that I want to try to get better at… And I’ll work on it.
Kane on Cardio
FEC: how much do you focus on pure cardio? I don’t think I’ve seen you run more than 5 min.
Kane: ExactIy, (Laughs) I started running for 10 minutes…but definitely less than an hour a week.
FEC: is that because of your genetics? Or do you recommend this to clients?
Kane: no, some of my clients do cardio. I just prefer to to rely on diet rather than cardio. but I do enjoy short bouts of conditioning.
Kane on Training Clients
FEC: so what kind of routines to use for your clients? Do you have them do P90 X style workouts? Or more traditional bodybuilding?
Kane: similar to what I do.
FEC: so it’s not based on what their goals are?
Kane: no,….well, I still do look at them from an aesthetic… Most of them care about how they look….
FEC: but you’re not going to give the same workout to a 300 pound guy and a 150 pound girl right?
Kane: exactly, but you would be surprised that it’s not that different. I am still a proponent of everyone lifting heavy.
FEC: when you say heavy…what kind of rep count are you talking about?
Kane: 3-6 reps. Sometimes I’ll incorporate a superset, so for example, I’ll have been do deadlifts for 3 to 6 reps immediately followed by box jumps for 15 reps. Then alternate this with bench press for 3 to 6 reps, followed by kettlebell swings. I have one client who before training with me…she was actually proud of herself the fact that she could do dumbbell rows with 15 pounds. Now I have her doing it with 50 pounds…and trust me…you would have to be blind, deaf, and dumb to even remotely think she’s masculine….she’s an attractive girl and she definitely retained her femininity.
FEC: so you don’t to high reps with resistance training usually?
Kane: no, I do. But for the most part progressive overload is king…Its all about getting your strength up.
Why open the Bat Cave?
FEC: so you’ve opened your own place, you’re starting to launch it, what are you offering there? What separates you from other personal training studios? What are you bringing to the table?
Kane: Another good question. Well seeing as the only other personal training studio that I know of was Florida Jack’s where I was training clients… The thing with my studio, and it sounds really bad…but I designed it to be my own playground first and foremost….so I guess I hope my clients aren’t going to be reading this (chuckles) but I did get all the equipment I always wished the other gym had for my clients.
Diet
FEC: Lets talk about diet. You say you use diet rather than cardio. What what do you recommend? Do you subscribe to the zone diet, low carb high-protein diets?….
Kane: there is a new term for it. I.I.F.Y. M.
FEC: I’ve never heard of it.
Kane: it stands for “if it fits your macros”. So I try to get a specific amount of calories through proteins, carbs and fat irregardless of the source. So for me whether I’m getting it from a baked potato or a Pop Tart I don’t care…. And I’ve found that it’s been working for me for the past 6 to 7 years that I have been following this kind of approach.
FEC: is it generally lower carbs?
Kane: Lower carbs for sure. For myself most of the year I keep my carbs between 100-150 grams, have slightly higher fat….while protein I keep it at 1.5 grams per pound of body weight.
FEC: what percentage of your protein is from natural food sources verus supplementation?
Kane: I think half my protein source comes from protein powder. I’m sponsored by Controlled Labs so use all their stuff and I also like muscle milk.
Kane: Since 2007, I answer people’s training questions and I do some ads and videos called “Train Insane with Kane”.
FEC: how did you get sponsored? Did you approach them?
Kane: no they found me. I used to be really active on the forums at bodybuilding.com and I had training logs online…
FEC: so basically you had a presence online…
Kane: yeah.
FEC: so how did you start doing the YouTube videos? Did you just decide hey I am going to do this?
Kane: yeah, well… Actually, I was on this one forum when I was trying to learn snatches and cleans and there was this one guy who was competing in Olympic lifts…so I wanted his opinion….and he told me to videotape myself doing it so I did and that’s how it started. And after that, one day my sister was visiting and I showed her the clapping pull ups and she ended up shooting that and then I got all these views and comments. Now, there are nearly 2 million views.
FEC: wow that really worked out.
Kane: Nothing in my life has been planned as you can tell (laughs).
FEC: so it’s all an accident?
Kane: I wonder if I should ask my parents how I was born (laughs) “how was I conceived? mom”
FEC: even becoming a trainer was an accident.
Kane: when I got back into it again yeah.
Watch the video below…if this is how he trains family…watch out! lol
Back to Diet
FEC: what’s your favourite food to eat on a regular basis?
Kane: when I’m trying to eat sort of clean it would be sushi for sure..
FEC: And when your cheating?
Kane: I don’t consider anything cheating unless I eat too many calories.
FEC: so you never go to the buffet? (laughs)
Kane: I do but I try to limit that.
FEC: what about alcohol?
Kane: I have a bit of a weakness for jager bombs (laughs)
FEC: Jager is evil! (laughs)
Kane: (laughs) so my New Year’s resolution is….in the province of Ontario (we both laugh)… I can only drink between 10 AM and 2 PM.
FEC: I guess you’re not drinking then.
Kane: pretty much. Not too many people who want to drink with me at those times.
FEC: what about music? I never see you listening to any music in the gym.
Kane: just whatever the gym plays. I was in charge once of music at Florida and I was playing Elvis and Tom Jones. (laughs)
FEC: old school eh? Do you like any of the newer stuff like house or hip-hop?
Kane: I only get updated when I visit my nephews and I hear them playing something I like and then I’ll download it.
Looking Back
FEC: what would you say when you look back over your career… If there are any mistakes along the way you made with training what would they be?
Kane: I wish I had gone heavier on squats early on…but other than that…. I like where I am…and I believe in the premise that you can’t regret something…because if I had gone heavier on squats that could change everything….and maybe for whatever reason…let say I would’ve been a power lifter….something totally different…and I’m happy where I am.
FEC: so whatever mistakes you made has led you to where you are now…
Kane: yeah, exactly.
Mistakes
FEC: what commonly held beliefs out there would you say are myths?
Kane: I guess it would be that women shouldn’t train heavy. I just don’t get it. Even my girlfriend, she keeps saying “don’t bulk me up”.
FEC: why do you think women think they are going to get bulky?
KANE: I think it’s because many trainers still perpetuate that misconception.
FEC: so you think it’s partly the fitness community and maybe because they see female bodybuilders on TV?
KANE: yeah.
Back to Training
FEC: do you have a favourite body part you like training?
KANE: actually, my favourite body part to train is legs…. Which is my weakest body part. Like I was saying, I wish I had started squatting heavier early on…Now I really enjoy training legs…I find it to be a challenge.
FEC: do you think it’s possible to not get injured and be in good shape?
KANE: yeah, for sure. Look at Serge Nubret… The bodybuilder that just recently passed away. He was the one in Pumping Iron with Arnold. He was still in shape right up until his hospitalization…he even guest posed and he looked great. He always trained light with high-volume. I tried his arm workout once…. He does like 30 supersets…60 sets all together…. Just super high volume…. and like 6 days a week and it worked for him. I think he had less joint issues because of that. …I think that would work… But I just find it to be really tedious and boring….
FEC: what about equipment? What’s your favourite piece? what if you could only have one piece of equipment? What would it be?
KANE: If I could only have one…. It would be a Pull Up Bar.
And that was pretty much my interview with Kane so I hope you enjoyed this article.
Thank you for your time Kane and I wish you much success in this new year of the Dragon.
Kane Sumabat’s is a Personal Trainer, Owner of the newest Personal Training Studio “The Bat Cave” at 54 Wolseley Avenue in downtown Toronto, Canada. He
also is a YouTube Fitness Sensation and has his own YouTube Channel with over 10,000 subscribers with over 5 miliion views. Kane is Sponsored by Controlled Labs and can be also seen in the company’s featured video series “Train Insane with Kane”.
Kane can be reached at fitnessmonkey@gmail.com
Stay posted for his upcoming website and facebook page.
The UGI ball is a new piece of equipment to hit the fitness scene. It is the only piece of equipment you need for a complete functional fitness workout called UGI. Part bean bag, part stress ball, the UGI is 15 inches in diameter and comes in a6, 8, 10, or 12 lb weight based on individual need.
The UGI ball is the evolution of the traditional medicine ball.
The benefits of the traditional medicine ball was conditioning through functional training. With UGI ball being squishy it can not only be held, lifted or thrown, but it can be balanced on by getting on top of and jumped over.
The UGI ball is a piece of equipment that is suitable for use anywhere and incorporates strength, cardiovascular and core stability training.
The ball comes in several colours and weights. The Ugi at Home package (a ball, a DVD, a printed workout guide containing 150 interchangeable exercises, a diet plan and a iPhone app.) retails for $189. Individual balls cost $129.
“I am always looking to maximize the mind body connection through many different workouts and activities. Ugi was both challenging and rewarding, a great portable workout for the road!”
— Chantal Kreviaziuk, Juno Award winning Singer Songwriter Ugi at Home System Package
Includes:
•Ugi ball in the weight of your choice (learn more about choosing the right weight for you).
•five total body workouts on DVD with instructions, tips, tricks, modifications (utilizing 140 different exercises)
•a stand-up, easy-to-follow Ugi workout guide that has all 5 total body workouts
•a no-nonsense guide to making good eating choices
•access to our online video library of Ugi exercises
•Free downloadable Ugi interval timer for the iPhone (other smartphone platforms to come)
The Workout
The routine consists of back to back exercises performed at 1 minute intervals and in 30 minutes you will get a workout that incorporates strength conditioning, cardio and core training.
For a more intense workout you can cut the intervals down to 30 seconds.
Some exercises with the UGI BALL from Self.com
The Move: Dips
Target: Upper Body
How to Do It: Start in bridge position, hands on ball, feet flat on the floor. Bend your elbows to lower your butt without touching the floor. Then extend elbows to return to start. Tip: Keep lower back close to the Ugi ball!
The Move: Right & Left Leg Lifts
Target: Lower Body
How to Do It: Balance your right knee on the Ugi ball. Extend your left leg straight out with toes pointed to the side. Keeping your leg straight and toes pointed, raise your left leg up and down.
(Switch sides) Tip: Abs tight, flat back!
The Move: Plank Mountain Climb
Target: Cardio
How to Do It: Start in plank position: forearms on ball, back flat, legs straight, and balls of feet on floor. Alternate driving knees towards chest. Tip: Pick up the pace to get your heart rate up!
“My shoulders hurt. My arm muscles hurt. My legs hurt. It was challenging and I’m a professional boxer. Ugi is a serious workout!”
— Junior Moar, Canadian Light Heavyweight Champion Some Press Reviews
Globe & Mail – “UGI FITNESS INC.: This company offers a new way to get in shape by using a squishy ball that improves the effectiveness and efficiency of just about any core training exercise. Imagine doing a push-up with your feet resting on a partially inflated medicine ball and you’ll get the idea.”
– “Pros: After my first Ugi workout, I was impressed. And the more I did it, the stronger I felt. Last summer, I spent 12 tough weeks slugging it out at bootcamp trying to slim down for my wedding, and I felt like the Ugi program let me fit all of those great bootcamp-type benefits into my workout—but in half the time, in the privacy of my own home, with minimal equipment (just the Ugi ball and a mat). I’ve been Ugi-ing for just over a month now, and mentally high-fived myself when one of my co-wokers recently asked if I’d lost weight. Next stop: Michelle Obama arms, just in time for summer.
Cons: During some of the more challenging moves in the workout, I found myself wishing that the DVD had verbal cues in addition to the written cues on-screen, just to remind me of proper form. There is an explanation of the moves in the workout guide, so I’d definitely recommend checking it out first before diving into the DVD. I’d also like to see the stretch series that’s provided in the exercise guide added to the DVD menu.”
Zeel.com – “Touted for its beanbag squish and stress ball spring, Ugi (it stands for “U got it”) is a portable weighted workout ball that can amp up your fitness routine from warm-up to cool-down. Ugi balls can intensify a hodgepodge of cardio, strength training and balance exercises, like planks, squats and lifts. With 30 different movements performed in circuit training fashion, boredom is not an option.”
Self.com – “You’ll be ready to show-off your curves in a two-piece this summer after working out with the Ugi ball. This fun new fitness tool, which has the squish of a beanbag and the bounce back of a stress ball, lets you do versatile moves that have the power to change your body head-to-toe.
Why it’s different: The Ugi ball is different than a medicine ball because of its squish factor! You can kneel on it, stand on it, and plank on this ball. The softness makes the surface unstable, so you’re body has to work extra hard (which means extra great muscle tone!).” Fitnesstestdrive.com – “While most of the Ugi moves can be modified for beginners, it’s probably best suited to experienced fitness enthusiasts looking for that next “new thing” to amp up a workout. I could see Ugi working nicely for independent personal trainers because of its versatility and portability”
Newbies
Are you new to exercise or haven’t done much of anything over the past 10 years?
Male: 8lb
Female: 6lb
Back in action-ers
Were you really into sports “way back when,” but haven’t exercised in a while?
Male: 8-10lb
Female: 8lb
Part-timers
Do you currently workout once or twice a week, and do a combination of cardio and strength training?
Male: 10lb
Female: 8-10lb
Keeners
Do you currently workout at least twice a week and use at least a 10-pound weight for a bicep curl? Are you looking for a new challenge?
Male: 12lb
Female: 10lb
“A thirty minute Ugi workout combines the most important components of a well rounded exercise session; cardio, core, strength, flexibility and balance. I would definitely recommend Ugi to my clients to complement their physiotherapy exercises and to healthy individuals looking to prevent injuries”
— Michael Wall, Registered Physiotherapist MPT, BHK
Ugi at Home comes with a one-year limited replacement warranty for any manufacturing defects.
Ugi balls purchased for gym/studio classes have a one-year limited replacement warranty for any manufacturing defects when used within Ugi group fitness classes.
Warranty does not cover UGI balls are for slamming.
Shipping
Ugi currently offers a flat rate for individual Ugi at Home packages shipping within Canada and the US.
Shipping Costs:
Canada – $24.95 CAD
7-10 business days
Rural Delivery surcharges are applicable and will be calculated automatically on your shopping cart. Brokerage & Duty fees may apply.
U.S. – $24.95 USD
3-5 business days
What if I am buying more than one Ugi package/ball?
Additional balls are charged at a flat rate of $19.95 More Testimonials
“My Ugi — Iove it, use it in my own workouts and with clients. It’s a fun alternative that is very versatile.”
— Holly Perkins, Celebrity Personal Trainer LA
“I thought it was going to be a super chill morning workout. Ugi was embarrassingly hard! I was really surprised.”
— Rob Short, Canadian Olympic Field Hockey Player
“The first time I tried Ugi with Sara, I could hardly pick up my son the next day! That’s a good thing. Seriously, it was like consolidating a really tough and satisfying hour and a half workout into just 30 minutes. I felt the exact same results in a third of the time. It was challenging yet easy to follow. Ugi really attacks your core and makes you feel stronger almost immediately. I loved it!”
Adjustable benches are a key piece of equipment in commercial or home gym. They allow for a variety of exercises to be performed and at a variety of angles. But not all benches are equal.
The quality can really differ and the number of angles can differ. Some offer decline capability, but most do not.
Here are some good benches at affordable prices that we like.
-Is adjustable from Flat to Incline with back pad adjustment handles – Positions are marked in degrees 0 – 15 – 30 – 45 – 60 – 80 (Seat automatically is set at the proper angle as the back rest is adjusted).
-Has non-slip rubber feet to give you a stable workout -
-Drop away handle and wheels provide easy movement.
-Built to last high quality heavy-guage steel
Dimensions: 19″H x 23″W x 53″
Probably the most affordable bench and good quality.
This bench by Precor is a heavy duty commercial bench and is far more expensive than the others mentioned.
Precor Bench Features:
-Commercial-quality workout bench with 7 adjustable positions
-Adjusts from 90 degrees upright to flat and 5 positions in between
-Separate seat and back adjustments; high-density foam padding
-Integrated transport wheels and handle for transport or storage
-Double-layer slipcover in high wear areas; black upholstery fabric
Product Dimensions: 54.5 x 26 x 18.1 inches ; 85 pounds
The bench also offers separate seat and back adjustments, so you can put the back at a shallow incline (for instance) without moving the seat up to a harsh angle. And thanks to the bench’s integrated wheels and handle, you can easily move the bench around your workout area, whether you’re adding it to a strength machine or using it for dumbbell curls and shoulder presses.
The product carries the following warranties: lifetime on the frame, 10 years on parts and wear items, and one year on labor.
Today I had the opportunity to interview Brian Douglas, the founder of the new fitness studio Sweatshop Union. Located in the town of Oakville, Ontario (a suburb at the western boundary of what most would consider the Greater Toronto Area) at the back of an industrial plaza facing the QEW, the studio was easy enough to find even if somewhat secluded.
From the outside, the studio was fairly unassuming with a banner sign advertising “Personal Training & Boot Camp” being the only indication the unit belonged to a private fitness studio. When I entered the front door I was greeted with soft grunge music and a set of stairs to my immediate right. At the top of the stairs was an upper level. I looked up just as Brian peered over the edge of the upper loft level and we exchanged greetings.
I haven’t seen Brian in a few years. The last time I saw him he had spiky orange hair, his piercing in his eyebrow and I believe it was at the Yoga Show in Toronto. He doesn’t seem to have aged but there is something definitely different about him. Aside from his now long hair pulled back into more of top knot than a pony tail, there is something….
Brian is mopping the floor when I arrive at the top of the stairs. He quickly apologizes and explains he just finished a class and he just has to finish cleaning up before he can give me the “grand tour”.
I guess people must sweat at the Sweatshop Union if the owner has to mop up after a class.
So I take the opportunity to retrieve my camera and snap a few pics. The upper level floor is covered wall to wall in rubber flooring and there are 2 racks fully loaded with rubber coated hexagonal dumbbells in all denominations from 5 lbs up to a100 lbs.
In the corner, I spot the Cadillac of cable crossover machines with a number of bosu balls tucked in behind and I start salivating.
There is a lot of open area and various bands and other attachments hanging from the rafters in the ceiling.
Downstairs there is a power rack
and more dumbbells; and the room is divided by a row of heavy bags strung from the beam holding up part of the upstairs floor.
He is wearing a hoodie and sweat pants and even though his physique is completely covered, not unlike when I met George St. Pierre, just the way the clothes fit and how he moves…I can tell from my experience right away that Brian is in great shape; he radiates strength.
Sweatshop Union has a lot of open space. Given the kettlebells, dumbbells, medicine balls and a huge truck tire, Crossfit workouts comes to mind.
I ask Brian his opinion and he admits that he did follow Crossfit years ago before it became popular. He still has a lot of respect for many Crossfit Instructors but he feels that he has evolved and that Crossfit doesn’t seem to have. He also fears for the safety of participants, the one size fits all philosophy of the “workout of the day” seems to contradict the fact that people are different. 135 lbs in a particular lift may be appropriate for some but maybe not for others, especially after a 400m sprint; form may suffer and injuries may occur. Yes there are pared down workouts available, but the goal seems to be to be on par with the regular workout.
What Brian offers at the Sweatshop Union is the solution or evolution of having watched on the sidelines how trends like Crossfit to P90X to TRX influence the way people train. He is a strong believer in functional training…but with the caveat that close supervision by a qualified attentive trainer is crucial. When I enquire, he doesn’t dismiss bodybuilding either. “it depends on what your goals are” he explains.
Here at the Sweatshop Union, Brian aims to provide a fitness regiment that marries functional training with more traditional weight lifting routines like those found in bodybuilding. He exhorts that a blend is best..and a focus on either depending on the desired goal…aesthetics or sport specific conditioning. His is a multi-disciplinary approach to fitness. At the Sweatshop Union Fitness Studio, clients are provided with workouts tailored to their individual needs and goals.
Cookie cutter routines are not what you get at the Sweatshop Union.
His premise is that people’s goals are different so why would you make them all train the same?
Brian has been a fitness trainer for over 14 years. He picked up his first York 2001 weight set at the preteen age of 12 and fell in love with the iron game and the physical results that came with it. In high school, members of his rock band would complain that Brian’s priorities were all wrong when he would leave practice to go workout.
In 1996 or thereabouts, Brian ended up getting certified as a personal trainer and started working at Premier Fitness not too long after. But this didn’t last much more than a year.
Brian explained that he quickly became aware of the evolutionary cycle of a fitness trainer.
Turnover was high, as all the good trainers would inevitably leave after becoming disgruntled with how corporate gyms took the lion’s share of what the clients were paying to be trained. These good trainers would leave and try to take their clients with them by offering lower prices than what the gym charged by training them at their or the client’s home.
So Brian followed this Darwinian gym law and struck out on his own.
He put together a gym in his basement and trained clients there or at the client’s homes. The problem with this was that he found that his basement just wasn’t professional enough for his liking and that he was often disturbed mid session by his adorable kids.
Also driving to and from client’s homes was turning out to be a logistical and uneconomical predicament. No longer could he book clients back to back thereby maximising his time like at the commercial gym, he had to factor in the time it took to get from one client’s house to another. “On average I was losing at least an hour travelling to and from each client” Brian explains. So the idea for Sweatshop Union was born.
“I needed my own studio and I would be lying if part of my motivation wasn’t financial”, Brian explains quite candidly. “I have a family now, 2 kids and a house…so I have to make money…and I’m hoping the studio will help me get to the next level…while giving my clients a better more professional environment.”
When I ask him what he is offering at Sweatshop Union that is special or different, or why someone should join up, without hesitation he cites “because I am results driven, and these results come from careful, guided, and directed training”. He incorporates strength training and conditioning, kick boxing and yoga.
Here at Sweatshop Union, Brian attests “you get raw, organic fitness with no fluff”
Aside from personal one on one training, he has 3 classes of semi-private training: Strength training, high intensity circuit training, and kick boxing.
In a another life, Brian was and still is a competitive kick boxer and a member of the Canadian national team. He also is heavily influenced by Yoga and uses the ancient Indian art to help his clients warm up and especially cool down. “Mind to breath, mind to body” is important he purports.
That’s when it hits me.
That something that I sensed is different about him is his spirituality.
Somewhere over the past 5-6 years Brian has found spirituality.
Over lunch he explains his disdain for materialism as the root of all unhappiness. But he is quick to state how this viewpoint by no means negates his desire for success. The difference now is that he is about enjoying the journey. Too often we are so busy keeping up with Jones’ instead of being grateful for what we have or enjoying where we are. Striving for more is fine so long as you don’t lose sight of what you already have and being appreciative of it.
I ended up spending the rest of the afternoon with Brian. We talked about family, we talked about life, love and of course training. Brian is the quintessential yogic, hippie-philosopher, kick boxing trainer. He will just as easily show you the lotus position or to downward dog, as hug and kiss you or even teach you how to deliver a flurry of punches followed by a devastating round house kick. But more than anything he is incredibly genuine.
His energy is contagious when he speaks; which explains the past 14 years as a successful trainer.
He mentions he is thankful for the support of his loving girlfriend Bruna and his two wonderful children and is grateful for all that they have together. When I ask him where he sees himself in 10 years he tells me he hopes to have more locations and to be able to take a step back and be the Fitness Director rather than the trainer. He also has ambitions to develop and market various fitness products.
Out of curiosity I ask him if he was stuck on a desert Island and could only pick one piece of equipment what would it be? His answer was “well, I’d say the sand bag. You can do anything you can do with a barbell and you can include rotational movements as well….that you can’t do with a barbell; besides if I’m on a desert Island I guess there’s no shortage of sand for the sand bag”
Nice answer smart ass…Touche. Love you bro!
I wish Brian all the best of luck and thank him for taking the time to talk to me. I am sure Brian will be very successful with whatever he sets his mind too….and he will enjoy the journey getting to wherever he want to go.
How many of you find that as you get older and life gets more hectic, when you have kids, or work long hours, you just don’t have time or energy to go the gym on a consistent basis?
I will never forget how my daughter used to play with the next door neighbour’s little girl and one day I was over to their house to pick up my daughter and happen to see their wedding photos on display. To my horror I could not recognize them. Who were the slim good looking couple? What happened to them?
Life happened.
I made a promise to myself that day that I would never let that happen to me.
But then my second child came along. A wonderful baby boy…and then I started a new job working shift work, and then worst of all I got really sick in 2009 and for 2 years I was unable to workout. The doctor diagnosed it as possible Chronic Fatigue Syndrome. Next thing I knew I was 20 lbs heavier, my body fat percentage doubled and my strength dropped to about 60% of what I used to be lifting.
Needless to say I was depressed.
But now I’m on a mission to get back in shape. I feel healthier and motivated.
Through my job I can get a corporate deal for a gym membership…but I decided to go for a home gym.
Here are my top ten reasons why a home gym makes sense:
1. With a busy schedule sometimes its hard to just to get an hour and half to yourself. When I get home from work, I want to spend time with my family. If I leave the house for a workout I will easily lose half my time with them.
2. Travel time – Even though the gym is nearby, just driving there, parking and changing is at least a half hour. So that’s an hour back and forth wasted.
3. Weather – When its cold, snowing, or raining, sometimes its hard to get home from work and want to leave the house again when the weather is bad.
4. Cost – my corporate membership deal is for around $400 taxes in (thanks HST!) per year. For what i paid for my gym I could be even in 3 or 4 years…and then I’m ahead after that. I save $400 a year. My equipment will not wear out or fall apart. Then there’s the cost of gas just driving and possibly parking if there is not a free lot. Some gyms charge extra for towel service or a locker.
5. My Choice of Media – I set up a small 19” TV LCD flat screen and I have an Ipod dock stereo for music. I watch what I want and listen to what I want as loud or as soft as I want.
6. Annoying People – I don’t have any annoying gym staff trying to sell me on personal training or telling me how I should do a particular exercise in the middle of a set.
7. Sharing or waiting for equipment – I don’t have to wait to do a particular exercise. Especially if you go to a gym a peak times, you can spend half your workout waiting your turn for different pieces of equipment. Or you have people rushing you, waiting for you to finish. Either way its not fun. At home I can do a drop set, superset, compound set…and I don’t half to feel bad that I am hogging multiple pieces of equipment.
8. Faster and more intense workouts – I can usually blast through my workout in 30-45 minutes because I super set two opposing body parts like chest and back. With barely any rest, these workouts are super quick and intense and far more efficient when I am strapped for time. Quite often I like to use a stop watch to make sure I am keeping my target rest periods and I could never do this at public gym if I was for example sharing a piece of equipment.
9. No excuses – Having no excuse not to workout. Its impossible to not have even 20 mins, 3 times a week to stay in shape when you have a home gym. As human beings, let’s face it….most of us need as many obstacles removed to stay consistent in our physical fitness.
10. No weirdos – No smelly people wearing their sweaty stinky gym clothes they leave in their gym bag that end up smelling like hockey equipment that’s never been cleaned for a whole season. Or People that hang out for way too long chatting in the change room and who are far to comfortable in their nakedness…putting their socks on first before anything else and then pausing to talk to you.
Well, I hope you enjoyed my top 10 reasons to get a home gym.
I hope you see the logic and will join me in taking the plunge and investing in your health and fitness. Unless you just really don’t have the space. There’s no reason I can see why you wouldn’t want one….even if you keep your membership to a commercial gym. I know sometimes its nice to get out and see other people training and get all inspired.
If you’re in the market for kettlebells, look no further. Here is a link to the Best priced kettlebells by Amstaff Fitness. Kettlebell exercise have gained a lot of popularity through CrossFit and other functional strength training programs that incorporate the kettlebell in working the entire body.
Through Amazon, Amstaff Fitness offers a variety of kettlebells at different weights and also has a contoured shaped one for ergonomically designed for comfort.
They also have traditional shaped vinyl dipped kettlebells.
This is a key piece of equipment in any commercial gym or home gym. Used in compound movements like the Squat, Deadlift and Bench Press, the Olympic bar is a must have. The Straight Barbell Olympic Bar by Amstaff Fitness and sold on Amazon is 72 inches long and can support up to 600 lbs; and comes with clips to keep the plates from sliding off.
Compound movements are important to develop power and mass. Exercises like the clean, or snatch, are popular with CrossFit practitioners…and everyone loves or loves to hate the Squat and Bench Press.
The Tricep Pressdown with ergo Handgrips by Amstaff Fitness is a commercial grade V Bar attachment for tricep pushdowns. Tricep pushdowns with the V Bar has been shown to activate all three heads of the tricep more evenly and as such should be a staple exercise for anyone wanting to build this muscle that is the majority of what makes up your arm size.
Right now this Tricep V Bar is available at Amazon for super low price.
For those of you that don’t know what a Triceps V Bar Pushdown looks like here’s a video from Youtube.
is affordable and durable.
by Amstaff Fitness. Kettlebell exercise have gained a lot of popularity through CrossFit and other functional strength training programs that incorporate the kettlebell in working the entire body.
by Amstaff Fitness and sold on Amazon is 72 inches long and can support up to 600 lbs; and comes with clips to keep the plates from sliding off.
by Amstaff Fitness is a commercial grade V Bar attachment for tricep pushdowns. Tricep pushdowns with the V Bar has been shown to activate all three heads of the tricep more evenly and as such should be a staple exercise for anyone wanting to build this muscle that is the majority of what makes up your arm size.
