The runners worst fear: The Shin Splint

New runners and avid gym goers fear the dreaded shin splints and are common among beginner runners. They are usually cased by an imbalance in the muscles of the lower leg. (The shin muscles are weaker than the calf muscle)

With the proper care they can be treated and/or prevented.

Here's How:

1. Over-striding is one of the major causes of shin splints. Keep the running stride longer in back and shorter in front. Go faster by pushing off more with the back leg.

2. Strengthen your lower leg muscles, the calf (back leg muscle) and tibialis anterior (front leg muscle), with exercises. Toe Raises can help build the shin muscles and improve their strength. (Thus be able to keep up with the calf)

TIP** Toe raises can be done by placing a plate weight on the floor and lie it over you shoe covering your toes. while standing, or sitting, raise your toes lifting the weight higher off the floor. Do 3 sets of 12-15 reps.



3. Replace old shoes. Shoe cushioning is exhausted every 500-600 miles. Most of the time they will run out of life long before the soles or the upper shoe. Your old, dead shoes can be a cause to shin splints and plantar fasciitis (a condition that feels like you have bruised your heel) as well as foot and leg fatigue.

TIP** When getting new shoes look for shoes with a low heel. high heeled shoes are bad running shoes. Saucony, Asics and Newbalance are a great brand of runners.

4. If you're running on concrete you can try softer surfaces like dirt or grass, or even sand rather than concrete as the hard surface of concrete can cause a lot of impact on the muscles as well as your joints.

5. Take every other day off so that the muscles can relax and recovery. running is an exercise for the legs so treat them like you are working out any other muscle. No need to overdue it.

6. Ice will also become your best friend as ice will help to reduce the swelling that may be caused by micro-tears in the muscle. Try icing before and after each run.

TIP** A good warm up will help your legs prepare for the run you are about to do. Try jogging at a easy pace to get the blood flowing and your muscles warm before you kick up the pace.

So don't let shin splints stop you from reaching your goals as it is just a stepping stone that can be kicked aside with right remedy and proper training.

Video of the Day!!

The World Cup is almost here and Nike has already begun to take advantage of probably the worlds most anticipated sports event. Even for a rugby player like me I still get pumped for the World Cup every time I see this ad.

I wonder if Canada will be in it this year?

Check it out!

Core exercises to improve your golf swing

Golfers need to focus on technique to see improvement, but two basic components of conditioning can improve your golf swing and reduce your risk of injury. Core strength and flexibility can help to get you those few extra yards as well as help to prevent injury in the future. To increase your core strength try these two exercise.

1. Seated ab twists




2. Swiss ball Russian twists



Flexibility exercises will help to keep the mobility in your back and help with your range of motion. Try these stretches to help improve your flexibility.

1. Toe touch


(Make sure to switch the stretch to both the left and right toe alternating your hands)

2. Lower back stretch


(Make sure to switch the stretch on both the left and right side)

Time to hit the track!

With the weather getting better it is about time to start training at the track again. I'm a big believe in high intensity interval training as I hate doing cardio. The track at most high schools, some elementary school and even parks is a great way to do some intervals. What I usually do is start with 2-3 laps of a nice jogging pace. Once I get to the starting line I will begin with a sprint until I reach the bend in the track. At this point I will walk around the bend till I am facing the next straightaway. Once again I will sprint as fast as I can till I reach the bend. Each time you do one sprint followed by a walk, that is one interval. My usual goal is to complete 8-10 full laps (not including the warm up laps) or until I collapse.

For you beginners I would suggest aiming for 4-5 full laps and increase by 1 lap every week as your runs become easier and faster. Work your way up to your goal and watch the fat melt right off your body.

Now as the weather gets hotter try to hit the track in the early morning or the late evening to make it easier for you to breathe because this is very important. You will be pushing your body hard and you need to make sure you take in fresh cool air to fuel your muscles with oxygen. Give it a try!

Kettlebells for Cardio

Many people are unaware of the benefits to training with kettlebells. It wasn't until a fellow trainer introduced me to them that I found a love for these old fashioned exercise equipment. He basically preaches using kettlebells and I've seen his gains first hand. If you are interested you can check out his blog at http://boristerzic.blogspot.com.

Kettlebells can be used to gain power, strength, endurance, cardio and even enhance focus. I have recently begun to test my strengths and add kettlebell training into my weekly routine. I have only focused on using kettlebells for cardio for now as I am trying to train for certain events in this upcoming spring/summer season.

Here is an example of a recent workout I did which was a lot harder than I thought. Give it a try. And remember just like all other types of training if you are new or inexperienced seek help from a professional in your gym. Once you understand the fundamentals of kettlebell training it can be done almost anywhere.

Begin with 5mins of a warm-up (I used skipping as i had the rope handy)

10 one arm swings (right then left)
1 minute of skipping
10 one arm snatches (right then left)
1 minute of skipping
10 two-arm swings
1 minute of skipping
10 one-arm clean and jerk (right then left)
1 minute of skipping
10 one arm swings (right then left)

To finish I walked on a treadmill to bring my heart rate back down to a normal rate.

UFC 111 GSP vs Dan Hardy

A great ad that speaks for itself.

Video Of The Day

For all things Irish, Happy St. Patrick's Day!



Spirit of the West - "Home For A Rest"

Happy St. Patty's Day!!

So I found this great recipe for St. Patty's Day on the Food Network and decided to share it with you. It won't destroy your diet yet it's nutritious enough to fuel any good workout. Not all St. Patty's Day food has to consist of pub fare and green beer. Give it a try!

Smoked Salmon and Watercress Salad with a Lemon-Caper Vinaigrette

Ingredients

* 2 tablespoons unsalted butter
* 1 tablespoon olive oil
* 2 cups pumpernickel bread, diced into 1/2-inch cubes
* 3/4 teaspoon kosher salt, plus more for seasoning
* 1/4 teaspoon freshly cracked white pepper
* 1 teaspoon minced shallots
* 1/4 teaspoon minced garlic
* 1/2 teaspoon Dijon mustard
* 1 1/2 teaspoons honey
* 2 tablespoons chopped capers with their liquid
* 2 tablespoons freshly squeezed lemon juice
* 1 tablespoon champagne vinegar
* 1 teaspoon chopped fresh dill
* 2 teaspoons chopped fresh parsley
* 1/4 teaspoon freshly cracked black pepper, plus more for seasoning
* 1/2 cup extra-virgin olive oil
* 12 slices thinly sliced Irish smoked salmon (about 8 ounces)
* 1 pound watercress, stemmed, washed and spun dry
* 1/2 cup thinly sliced red onion
* 2 hard-cooked eggs, finely chopped

Directions

Preheat the oven to 350 degrees F.

Heat a 10-inch saute pan over medium-high heat, and add the butter and olive oil to the pan. Once the butter is melted, add the pumpernickel cubes to the pan and toss to coat with the butter and oil. Season with 1/2 teaspoon of salt and the white pepper. Continue to cook and toss the bread until all the butter and oil have been absorbed. Place the pan in the oven and continue to cook, tossing occasionally, until the bread is crisp, about 10 to 12 minutes. Remove the bread from the oven and allow to cool before using.

Make the vinaigrette by combining the shallots, garlic, mustard, honey, capers, lemon juice, champagne vinegar, dill and parsley in a non-reactive mixing bowl. Whisk to combine. Season with the remaining 1/4 teaspoon of salt and 1/4 teaspoon of the black pepper. While whisking, add the extra-virgin olive oil in a thin, steady stream until the vinaigrette is well combined and partially emulsified. Set the vinaigrette aside while you prepare the salad.

On 4 large, chilled entree plates, place three slices of the salmon in a triangular pattern along the edges of the plates. In a large non-reactive bowl, place the watercress and the red onion. Season lightly with salt and fresh cracked black pepper. Toss the salad to mix the watercress and onion, and add about 1/2 cup of the vinaigrette to the salad. Toss lightly to combine. Divide the salad among the 4 plates, and divide the croutons among the plates. Garnish the salad with the chopped eggs and serve immediately.

Video of the Day

Awesome collaboration!!

Nutrition Tip of the Day: Protein Shakes

Over and over again people ask me what kind of supplements they should be taking to help get the most out of every workout. No matter how much I would love to just give them one magic supplement that will turn them into that fat blasting machine they want to be, I can't. The first thing I say is that a persons fitness level all boils down to how you fuel it. I'm a firm believer that if you eat like crap you will look like crap. The best advice I can give to any gym goer is focus on a post workout refuel. Protein shakes are perfect for that. They supply you with a handful of carbohydrates and protein that are essential for rebuilding your muscles after a long hard workout. Yes, your body deserves a treat. Many people make the mistake of restricting food after a workout because they worked so hard to burn away extra unwanted calories that it would just defeat the purpose of training. This is a huge misconception. After a hard workout, even though you feel ready to quit, your body is trying to tell you otherwise. Your muscle building process is geared up and ready to go. It is most primed to refuel 30 mins to 2 hours after your workout. Most protein shakes are filled with the right amount of carbs, protein and calories to kickstart your rebuilding process. So after a great workout follow it with a great post workout routine.


You can buy protein powders at many different places. Walmart, Shoppers Drug Mart, and Bulk Barn carry basic protein powders and bars. If your looking for a higher quality protein try places like GNC, Popeyes, Healthy Planet and Nurtition House.

Here are some brands that you may want to try:

1. Optimum 100% Whey Protein
2. CytoSport Muscle Milk
3. Whey Gourmet
4. Nitrotech
5. Myoplex

The three most popular types of protein are whey, egg, and soy. You may want to speak with a specialist at the store to find out which type would work best for you.

Video Of The Day

Our Lady Peace concert at Massey Hall last night was great!



Our Lady Peace - Innocent

Support Vanessa as she raises money for F.O.P. research

A very good friend of mine has been diagnosed with fibrodysplasia ossificans progressiva, or F.O.P for short. This disease causes the connective tissues in the body (muscles, tendons, and ligaments) to ossify which turns these tissues into bone. For those people diagnosed with FOP slowly lose mobility until they are trapped inside their own bodies.

My friend, her name is Valerie. She is a sweet and caring girl who gives more to others than Santa does on Christmas Eve. She has a loving family and a great group of friends that support her in every way.

Find out more about Valerie here

http://www.cfopn.org/ourstories.htm


It was until this past weekend that I found out just how supportive they actually were. In walks Vanessa, Valerie's younger sister. I find out that she has decided to bike From Niagara Falls to Queens Park, Toronto, Canada. She has decided that she wants to do more than just support her sister but also all the other people who has been diagnosed with F.O.P.

Vanessa, a striving student living in Toronto has decided raises money, not for her education or to pay her rent, but to donate 100% of the profits to the foundation who has supported her very sister ever since being diagnosed. All her profits will go to the Canadian F.O.P Network which is a registered charity in Canada. So who better to donate to than the frontline force in fighting F.O.P.

See more on what Vanessa has planned on FACEBOOK at



http://www.facebook.com/group.php?v=info&gid=368155889047

Now being a guy who loves to make a difference in peoples lives I have decided to join Vanessa in her trek across southern Ontario. I have always tried to help people live a life of healthy vitality but what better way to do that then riding a bicycle 130 kilometers from Niagara Falls to Toronto.

The ride will take place on Thursday June 17th, 2010. That leaves me 3 months to train and get accustomed to my new best from, the spin bike. I understand this journey will not be easy for Vanessa so she will need our help in her mission to stop F.O.P. Join her facebook group in support of her. A few others have already decided to joined her on the long road. Many have already donated to her support her cause.

Check out her donation page at

http://www.canadahelps.org/GivingPages/GivingPage.aspx?gpID=6904

Video Of The Day: Go Canada Go!

Go Canada Go!

Drop down and give me 50!

One of the best chest exercises is the push-up. It helps build up both the pectoralis major and minor all while strengthening the anterior deltoid and triceps brachii. The push-up can be done in all kinds of forms; incline push-up, decline push-ups,plyometric push-up, as well as the wide and narrow stance push-ups. By the time you try attempt the different types of push-ups your chest would be completely burnt out.

Not only are there so many variations but push-ups can be done anywhere. Staying at a friends or in a hotel room for the night? Not a problem for the push-up. Drop down and give yourself 3 sets of maximum push-ups to get in a quick pump.

There is no excuse to not get in a workout. it's as simple as dropping down and giving me 50!

+iPod

I got this song on my "workout" playlist.

High Intensity Interval Training

Next time you go to the gym for a cardio session give this workout a try. It will burn more fat than your everyday cardio on the treadmill.

To begin this workout get onto a treadmill and set it to walking speed. Walk for about 3-4mins until you get the blood flowing through your body. Once you are warmed up turn up the speed of the treadmill to a sprinting pace. At this time you want your heart rate to reach about 80% of it's max. You will run for 1min and then return to your walking speed. Walk for 1min and then once again put your speed up to a sprint. You will alternate between walking and sprinting, each lasting 1min.

Each time you doing one walking minute and one sprinting minute that is considered one interval. you can start with however many intervals you feel comfortable doing but i will suggest you aim for 8 the first time. This should take you 20mins and burn more fat than the long, boring, and steady pace you probably do all the time.

If this is too hard for you you can try intervals of 30secs instead of a full minute. for more advanced people you can try decreasing your rest time to 30secs and keep your run time at 1min. For all people however you want to push yourself all the time. Each week you will want to increase the number of intervals you complete by 1. Once you hit 12 intervals you can then begin to reduce your rest instead of adding more intervals. This is a high intensity workout for you should be able to do it for a prolonged period of time. so don't fell like you have slacked off only doing 20mins when you usually do 45mins to an hour on the traditional treadmill exercise.

Try This!

Running short on time? Got to make it a quick workout at the gym? Try this routine I slightly altered from a crossfit workout. This is a timed trial workout so you are working not only against yourself but against the clock.

Equipment required:

Olympic bar
Pull up bar
Dip station
Stopwatch

Workout:

1. 50 Pull ups (each pull-up must be from a complete hang, sorry to all you cheaters out there but this requires proper form)


2. 50 Squats (75% of your weight) (Your knees must hit a 90 degree bend to count as one rep)


3. 50 Dips (Elbows must go down to 90 degrees like the knees in the squats)


4. 50 Deadlifts (75% of your weight) (Make sure you go low enough to feel a nice stretch in your hamstrings before you pull back up)


Guidelines:

1. Once you start the clock you don’t stop it till you are finished all exercises.
2. You cannot move on to the next exercise till you are done all the required reps of the previous exercise.
3. The amount of rest time and # of sets is based on your level of fitness.
4. It helps if you prepare the Olympic bar with the required weight (the weight I used was 135 which is approximately 75% of my 175 lbs body weight)

Next time your running short on time try this workout and post your times. For fun I also added 50 dive bomber push-ups at the end but this is not included in my time. I completed the workout in 14mins and 53secs. I thought it was going to be easy but I underestimated it. Give it a try!

At Home Circuit

Can't get to the gym? But don't want to slack on your workout routine. Try This at home circuit to get your pump on.

Equipment Required:
Pull up Bar

Exercises:
10 Walkouts with 3 push-ups at the end of each walkout.

20 squats

Max Pull-ups

10 Burpies

Max Lying Leg Raises

Max Timed Planks

Max timed Arm Hang (Eyes level with the pull-up bar)

Structure:
Perform each exercise one after another with a 30 second rest in between each exercise. Once You have completed all exercises take a 2 minute break and perform the whole circuit over again. Do a minimum of 3 sets and if your feeling up for it try 5 sets.

You can also alter the exercise depending on your fitness level. For beginners, if you can't reach the prescribed number of reps per exercise only do the max number of reps you can. This doesn't mean you are failing the workout. If you give it 110% effort you will benefit no matter what.

For the more advanced people you can also add weight to the exercises to make them more difficult. If you don't have weights at home you can always increase the reps per
exercise to increase the work.

Give it a try!

Your Best Workout Partner

Your best workout partner is closer than you think. You see them every day and they are ready to go at any moment. They are never late and there is no waiting around for them to get ready or shower up. Give up yet?

Your workout partner is also man’s best friend. You pet can be the best workout partner you have ever had. They don’t care what the weather is like or what time of day it is. They are ready and willing to burn away the extra calories at any moment. Turn your dog walks into dog runs and get that cardio workout out of the way. It’s a 2 for 1 deal that you can’t let down. Next time you go for a walk let Fido be your motivation and get your sweat pumping.

Fitness tip of the Day

A great complete back exercise is the Deadlift-to bent over row-to shrug. The exercise incorporates 3 basic moves into one complex movement. To begin start with a weight you can do bent over rows with. This will be the hardest part of the exercise. This exercise can be done with a barbell or 2 dumbells.

The first movement is the deadlift. Begin by standing feet shoulder width apart. Keep your back in a neutral position keeping the natural curve in your back and your knees slightly bent. Bending from the hips, lean forward until you're facing the floor.



When at the bottom of the deadlift begin to row the bar up to your ribcage. Perform one row and then stand upright.



When standing upright the final component is the shrug. Bring your shoulds up and as close to your ears as you can get them.



Perform all 3 movements one after another to complete one rep. Aim for 8-10 reps for 3 sets. When done correctly this exercise is a great fat burner and back builder. Next time you hit the gym add it into your workout and make yourself sweat!

Chest Complex

Today I did a great chest workout with another trainer of mine that I really wanted to share with you. This workout should only be done with a spotter as it will test the limits of your strength. Should last about 40mins and if you still have energy at the end then you haven’t done this workout to your full potential.

Begin by setting up a hammer strength bench press machine with 110% of your max.

Exercise #1: Bench Press Negatives - 3 sets x 4 reps (rest 1 min)

Next, move to a decline bench and set up the weight to 50-60% of you max.

Exercise #2: Max Rep Decline Bench Press – 5 sets x max reps (rest will be however long it takes your partner to finish his set)

Now move to the incline bench and find a weight you can press about 8 times max.

Exercise #3: Incline Bench Alternating Dumbbell Press – 3 sets x 8 reps (where you would normally rest perform 10 burpees then take a 1min rest)

Finally find an open space and grab a large plate weight, or 2.

Exercise #4: Push-Up Negative with Burn Out – 3 sets x 4 reps (rest 1min)

(Place the weights on your partners upper back and have them lower the push-up as slowly as they can till they hit the floor. Take the weights off their back and allow them to push back up to the top of the exercise and repeat 3 more times. On your last set finish with body weight push-ups until you collapse)

For those of you that stick to the same workout day in and day out give this complex a try and let me know how you chest feel a day or 2 after.

Happy Lifting!

Fitness tip of the Day

Pregnancy and the Gym



Some women believe that exercise during pregnancy is a no no. However this is a big misconception. Exercise will actually help to keep you and your baby healthy by boosting your immune system and raising your energy levels. Exercise will also help to build strength and stamina in the body which will help you while you put on your extra, yet healthy, weight.

There is no need to stay away from exercise as it is completely healthy for you and the baby however here are some things to remember while working out;

1. Try to remember that exercise doesn't always have to be strenuous to be beneficial. Take the appropriate amount of rests so that you don’t over work yourself.

2. Try not to put too much strain on joints and ligaments. During pregnancy your body will secrete a hormone that loosens joints and ligaments in preparation for childbirth therefore all your joints and ligaments will become weak and too much strain may cause injury.

3. Remember that the appropriate level of exercise will depend on how fit you were before you became pregnant. If you did not workout before becoming pregnant make sure you take it really easy for the first 12 weeks or seek help from a qualified trainer who can assist you through your progress.

4. Wear loose and comfortable clothes. Loose clothing will help you to stay cool while you train.

5. Drink plenty of fluids. This will allow you to not get overheated which can be harmful to the baby.

6. Finally, you must listen to your body. If you begin to feel light headed or nauseated, take a break. These are signs of overheating and may result in harming the growth process of your baby.

Remember that exercise is nothing but beneficial to your body and mind and you will only pass this on to your baby if you follow the right path. If you are still unsure about training while during pregnancy consult your physician or work with a certified trainer who is aware of your stage of pregnancy.

If you are unaware of which exercises are safe and which exercises you should stay away from leave the name of the exercise in the comments section and i'll be glad to advise you.

Video of the Day

Here's an old one but I can never get tired of Jim Carrey.

Fitness tip of the Day

Good form is very important for strength training. Form is very important, but it’s also important for other types of exercise. If you’re strength training, start with lighter weights so you can work on your form. It’s good to have an experienced spotter or trainer who knows the proper techniques to help you for the first month or so while you allow your muscles to recognise the proper motor patterns. Never sacrifice form for heavier weights. This will lead to imbalances in the muscles and can even result in injuries.

Fitness tip of the Day

Goal setting is a very important part of your long term workout plans. If you set goals too high they will take too long to achieve and you may lose site of them. If goals are set too low you may not be making the best progress. Begin by writing down three realistic goals that you can stick to. The following are a few examples;

1. I will lose 5 lbs by the end of the month.
2. I will jog for 20 minutes minimum 3 days a week.
3. i will eat a healthy breakfast every morning to get my metablolism kick started for the day
4. I will increase my bench press by 5 lbs a week.

Try to avoid unattainable goals that will only frustrate you. Once you have attained one of your goals then replace it with a new one. This will help to motivate you on your life changing path to better health.

Nutrition tip of the Day

Have you ever gone to a party and all there is to eat are foods high in fat or made with endless calories. Well here is a recipe i found on http://healthy.betterrecipes.com that is better on the waistline and enjoyed by many.

Cheesy Spinach Artichoke Dip

Wilted spinach is combined with low-fat or fat-free cream cheese and sour cream, mozzarella and parmesan cheeses, and chopped artichoke hearts, then heated.

Ingredients:

3 cups fresh spinach, chopped
4 cloves garlic, crushed
1 Tablespoon olive oil
1 8 oz. fat-free cream cheese, softened
1 8 oz. Neufchatel cheese, softened
1/2 cup low-fat sour cream
1/2 teaspoon ground pepper
1 1/2 cup shredded mozzarella cheese
1/4 cup grated parmesan cheese
1 14 oz. artichoke hearts (not in oil), drained and chopped
1/2 cup shredded mozzarella cheese
2 Tablespoons grated Parmesan cheese
Sliced bread, crackers or vegetables

Method:

Preheat oven to 350 degrees. Saute garlic in olive oil for 1 minute, stirring constantly. Add spinach and cook until just limp. Remove from heat. In a mixing bowl, combine cream cheeses, sour cream and pepper with a mixer on medium to high speed. Reduce speed and fold in cooled spinach and garlic, the 1 1/2 cups mozzarella and the parmesan. Fold in artichokes by hand. Spoon mixture into either a 1 1/2 qt. baking dish (greased) or several smaller ones. Sprinkle with remaining mozzarella and parmesan cheeses. Bake 25 to 30 minutes or until bubbly. Serve with crusty bread, assorted crackers or vegetables.



Notes: Use a small crock pot to keep the dip warm during a party. This recipe makes a lot, but it freezes well so it's OK to freeze half for a future use.



Number of Servings: 16-20

Give it a try and let me know how you think.

+ iPod

Classified - Oh... Canada

Fitness tip of the Day

Here’s a way to help those on a split shift routine to add a bit change to their workout. Alternate your muscles every week for a 3 week cycle. This way your body doesn’t get used to working in a specific pattern. This way requires 3 days a week and gives 4 days of rest. Remember rest is important to the recovery of muscle fibers and 4 days is sufficient enough for beneficial muscle growth.

Week 1
Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off

Week 2
Monday - Chest/Shoulders
Tuesday - off
Wednesday - Back/Biceps
Thursday - off
Friday - Triceps/Legs
Saturday - off
Sunday - off

Week 3
Monday - Chest/Back
Tuesday - off
Wednesday - Triceps/Shoulders
Thursday - off
Friday - Legs/Biceps
Saturday - off
Sunday - off

I personally like to do abs on 2 of the workout days with 1 or 2 exercises each day. If you don’t specifically workout on those day you can cycle the 3 days as the week’s progress. At the end of a 6 week time period take a full week off to give your muscles a complete rest and the cycle can start fresh again.

Chest
Flat Dumbbell Bench Press
Incline Barbell Bench Press
Flat Bench Dumbbell Flies
Incline Dumbell Flies

Shoulders
Standing Military Dumbbell Press
Lateral Raises
Rear Delt Flies

Biceps
Standing Barbell Curls
Preacher Dumbbell Curls
Seated Dumbell Curls

Triceps
Tricep Press Downs
Dips
Skull Crushers

Back
Deadlift
Pull Ups
Seated cable Row
Bent Over Barbell Row
Bent Over 1 Arm Dumb bell Rows

Legs
Squats
Romanian Deadlifts
Lunges/Split Squats
Calve Press

Abs
Sit-Ups
Pikes
Bicycles
leg lifts

Try it out and add a bit of change to you workout routine. Feel free to let me know what you think and remember; if you’re not sweating, you not working hard enough.

Fitness tip of the Day

If you are looking to lose fat chose exercises that burn the most calories. Stick with compound exercises over isolation exercises. The difference between the two is that isolation exercises use one muscle that crosses over one joint (ie. the bicep curl, which uses the bicep muscle and crosses over the elbow joint). A compound exercise uses more than one muscle and crosses over more than one joint (ie. the squat which uses a combination of the quads, glutes and hamstrings and crosses over the knee joint and the hip joint).

Compound exercises uses more muscles therefore requires more energy to perform them. This will burn more calories and fat per set. The more compound exercises you use in a workout will result in a better fat burning routine.

The following image is an example of the squat press. This exercise not only uses the leg muscles but also invloves the shoulder muscles. In the image she is using a barbell but thhis exercise can be done with dumbells or even cans of soup for beginners.

Video of the Day

Nutrition tip of the Day

Many people have a hard time with making low fat choices of food. A simple way to make a change for the good is to pick your condiments or food additions wisely. Some condiments are high in fat and are overlooked when preparing your meals. Here are some examples of good and bad condiments and additions you may add to your food.

GOOD Condiments:

Salsa
Cocktail sauce (But be aware that it is high in sodium)
Soy Sauce (But be aware that it is high in sodium)
Mustard
Stone Ground Mustard
Lemon
Herbs and Spices
Vinegar
Ketchup
Grated Parmesan Cheese (if used sparingly)
Horseradish

BAD condiments or food additions:

Butter or Clarified Butter
Margarine
Real Bacon or Real Bacon Bits
Cheese
Hollandaise or White Sauce
Regular Salad Dressings
Sour Cream
Cream Cheese (unless stated that it is low fat)
Cream
Whipped Cream

Fitness tip of the Day

When getting started with an exercise program begin with a cardio exercise you enjoy. It’s no fun to exercise if you hate it. And you won’t keep it up for very long. Pick something that’s fun — running, walking, swimming, biking, hiking, rowing, stairmaster, etc. After the initial phase when you’re getting used to exercise, you’ll start to have a blast and look forward to it.

+ iPod

A friend of mine just started up his own production company and i want everyone to see his work. Soon you'll be seeing all his videos on Youtube, Much Music and MTV.
Check it out.



Where Would I Be- First Word feat. Najjah Calibur
Directed by Ryan Kyriacopoulos