Protein shakes can be found almost anywhere; Walmart, Shoppers, Loblaws, Metro, etc.
Also for those looking for something more serious try brands like Muscle Milk, Allmax, Muscle Tech, or Myoplex.
Monday, December 28, 2009
Nutrition tip of the Day
Your muscles are primed for nutrients immediately after an intense workout, but within two hours, your body's ability to refuel decreases.Taken within 30 minutes of your workout, the high-quality protein in supplement shakes helps you refuel and build muscle.
Protein shakes can be found almost anywhere; Walmart, Shoppers, Loblaws, Metro, etc.
Also for those looking for something more serious try brands like Muscle Milk, Allmax, Muscle Tech, or Myoplex.
Protein shakes can be found almost anywhere; Walmart, Shoppers, Loblaws, Metro, etc.
Also for those looking for something more serious try brands like Muscle Milk, Allmax, Muscle Tech, or Myoplex.
Thursday, December 24, 2009
Fitness tip of the Day
With the holidays around many people tend to overeat. When having Christmas dinner try to focus on your chewing. Taking 15 bites per spoonful will help slow you down so that your stomach has time to communicate with you brain to tell you when you are full. This will prevent you from overeating and help you to enjoy your holiday feast.
Monday, December 21, 2009
Fitness tip of the Day
One of the hardest things to do while you workout is to keep focused on your goals. Many people will come up to you for a quick chat, a spot, or you may get a call in the middle of a set. The best way to keep you focused is by using a MP3 player. Upload music onto your MP3 player that will help keep you pumped up and motivated for each lift. It will also help you to block out unwanted distractions that may come along during your workout. Upload you favourite songs and step up your workout it may even help the time fly by much faster.
Thursday, December 17, 2009
Beginner Home Circuit
Home Circuit Program
Day 1:
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-Warm up with 3 mins of jumping jax or skipping.
-Perform each exercise with separating with 30 secs of rest each time.
1. Max push-up’s
2. 20 jump squats
3. Max sit-up’s
4. 1 min of jumping jax or skipping
5. 1 min superman hold
6. 1 min plank
7. 1 min of jumping jax or skipping
-Rest 2 mins once all exercises are completed then repeat again.
-Repeat 3-4 times
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Saturday, December 12, 2009
Friday, December 11, 2009
the garage
Every car should have an emergency road side assistance pack incase of any car trouble on the road. The road side assistance pack should include; jumper cables, road flares, a poncho, flashlight, emergency tire inflator, and a thermal blanket. Other options you can include are gloves, a first aid kit, and even a fire extinguisher. Make sure to get your raod side pack ready as it is better to be safe then sorry.
Thursday, December 10, 2009
Monday, December 7, 2009
Fitness Tip of the Day:
Many people are obsessed with mirror muscles. I see this everyday, people working out their chest, biceps and abs. Many people neglect the muscles that are hidden from plain view. 50% of the people that I see training rarely work their hamstrings, glutes and lower back. Even though these muscles can't be seen in the mirror doesn't mean they do not exist. Strengthen these muscles to help increase balance in the body as well as to help build the overall power your body can generate during exercises.
A great exercise that works all three of these muscles is the deadlift. For simpler exercises try lower back extentions and hamstring curls.
Example of a deadlift
A great exercise that works all three of these muscles is the deadlift. For simpler exercises try lower back extentions and hamstring curls.
Example of a deadlift
Friday, December 4, 2009
Tuesday, December 1, 2009
Fitness tip of the Day
Today I watched The Biggest Loser on the television. I want to first say that it is a great show in a sense that it has a good concept behind it and the overall result of the show is to watch people completely change their lives for the better. However I want viewers to know that these types of results do not come easily. They are great to see but they are not at all normal. A lot of trainers, dietitians, doctors and supports work around the clock to make sure these contestants are at all times healthy and safe. Do not ever compare yourself to the contestants on The Biggest Loser as you do not have the amount of physical, mental, and financial support that they have. However you do have the motivation and willpower to take the first steps in your weight loss. You WILL lose the weight! and you WILL feel more confidence! It will come in time. Although you should not put yourself on a time line like on the show as healthy weight-loss of 1-2 lbs per week is a healthy recommendation that any health care professional will agree to. Don't be turned off if you don't lose 20 lbs in a week. This life changing style will take some time but will last FOREVER. Try your best not to fall off course as anyone can agree to, it is a lot easier to put on weight than it is to take it off.
Eat for Life
Purchase yourself plastic storage containers, sports bottles or any water jug and a cooler to store and carry your food for the day. Having nutritious meals within reach during a hectic day can keep your diet on track. Having food with you at work, school or at your son's soccer practice will help to prevent the need for fast food when you are on the go during your lunch break or after a practice.
Monday, November 30, 2009
Fitness tip of the Day
One of the most common exercises is the pushup. Some people can do 50 and some people can only do 1. For those of you who can do more than 20 try doing pushups with one hand on a phone book or a step and one hand on the floor. Do one set with the book under your left hand and then another set with the book under your right. Do 4-6 sets. This will help to create an unbalance in the chest making it slightly harder than normal giving your body a new motion that it's not used to.
For you beginners, Try doing modified pushups from your knees which will help to reduce the overall weight you have to lift. Once you hit 20 modified pushups in a row it's time to try the real thing.
Thursday, November 26, 2009
Eat for Life
Fed up with nasty tasting protein bars or clumpy shakes?
Try these guilt-free, bake-free brownies
Ready in 1 hour
Ingredients:
• 1 packet high-fiber apple cinnamon oatmeal
• 1/3 cup ground flaxseed
• 1/3 cup protein powder
• 1/4 cup water
• 1/4 cup natural crunchy peanut butter
• 2–3 tbsp organic raw cocoa powder
Blend oatmeal and flaxseed into a fine flour (I use my handy Magic Bullet). Toss the ground oatmeal/flaxseed, protein powder, water and peanut butter into a ziplock bag and mush it around until it forms sticky dough. Refrigerate for about an hour then form into a small round loaf and slice into strips or bite-size chunks. Roll the pieces in the cocoa powder or crunchy flakes for some extra flavor.
These brownies are filled with the energy you need to fuel yourself through a good workout or even recovery snack for after.
Try these guilt-free, bake-free brownies
Ready in 1 hour
Ingredients:
• 1 packet high-fiber apple cinnamon oatmeal
• 1/3 cup ground flaxseed
• 1/3 cup protein powder
• 1/4 cup water
• 1/4 cup natural crunchy peanut butter
• 2–3 tbsp organic raw cocoa powder
Blend oatmeal and flaxseed into a fine flour (I use my handy Magic Bullet). Toss the ground oatmeal/flaxseed, protein powder, water and peanut butter into a ziplock bag and mush it around until it forms sticky dough. Refrigerate for about an hour then form into a small round loaf and slice into strips or bite-size chunks. Roll the pieces in the cocoa powder or crunchy flakes for some extra flavor.
These brownies are filled with the energy you need to fuel yourself through a good workout or even recovery snack for after.
Wednesday, November 25, 2009
Fitness tip of the Day
After a good workout you may experience delayed onset muscle soreness (DOMS). This is a good pain that tells you that you pushed yourself hard during your workout. To reduce the soreness, try stretching to promote blood flow to the sore muscles. Blood flow helps to bring healthy nutrients in to help build and repair the muscles.
Monday, November 23, 2009
Eat for Life
During a hard workout session you use a large amount of energy in the body. You burn carbs, calories, fat and protein all while you sweat away the pounds. You must remember to eat something directly after your workout so your body can recover from a hard worked shift and the sweat factory. Get a good mix of protein and simple carbs to help with recovery and promote muscle growth. And ladies when I say muscle growth I don't mean big bulging biceps, I'm referring to the tiny fibers that make up the muscle.
Try to eat within an hour of finishing your workout. My favourite post workout meal is organic peanut butter and banana on whole grain bread with chocolate milk.
Try to eat within an hour of finishing your workout. My favourite post workout meal is organic peanut butter and banana on whole grain bread with chocolate milk.
Sunday, November 22, 2009
Fitness tip of the Day
Working out is a team sport. It can be done by yourelf but you can only with with a partner. A partner will allow you to push 110% everytime, not to mention will help prevent injury. If your alone in the gym ask someone working out beside you. 90% of the time they probably need your help to.
Saturday, November 21, 2009
the garage
Rust proofing you car/truck will protect against canada's harsh winters and prevent rust from forming. Get your car sprayed annually for a small fee to save youself thousand's of dollars in body work in the long run.
Eat for Life
Your metabolism is an engine that is buring gas (calories) all day long. Get your engine kick started in the morning to keep it burning faster and longer throughout the day. Eat 1 hour after waking to kick start your metabolism and feed that body engine premium every three hours to keep it running strong all day long.
Friday, November 20, 2009
Fitness Tip of the Day
While performing a squat you weight must be shifted back driving your heels into the ground. if you're pressing down with your toes you are not leaning back enough. Here's a tip, while your in the bottom end of the squat try to tap your toes. If you can tap your toes you're in the right postision.
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