The Benefits of Locking Oneself Out of the House

Making the Best of a Bad Situation

            As I left for the gym this morning, I pulled the bobo move of locking myself out of the house. What a day to do it. It was blisteringly cold outside (-28 with the windchill) and I was in a track suit. Fortunately I was wearing my warmest winter jacket instead of the thin lumber jacket I wear when I head to the gym. As luck would have it I also had gloves with me. I rarely have gloves and I counted my blessings as I pulled them on and left the house.

            Sure it was freezing out but the sun was shining bright. On the walk to the gym I ran into an old friend who I hadn’t seen in years. I took the time to enjoy the walk instead of being angry at myself for being absent minded.

            When I got to the gym my legs were frozen but I had worked up a nice sweat and was ready to rock and roll. Go figure, it was cardio day for me. I like to mix up my cardio so that I don’t feel bored or like I’m grinding through it. I broke it up like this;

Bike 10 mins

Speed bag 5 mins

Treamill 10 mins

Speed bag 5 mins

Stair Climber 10 mins

Speed bag 5 mins

Eliptical 10 mins

Speed bag 5 mins

            In total my cardio workout at the gym was an hour. If you add on my walk both ways cardio time was 1 hour and 40 mins. I didn’t plan for it to work out this way but in the end it felt good.

            Week one of P90X was great. It’s quite a challenge but I’m enjoying it. On that note I’m off to start week two J The streak is still alive!!!

            Big shout out to Marcie for bringing me my keys. Thanks a million! You are a lifesaver!!!

Mike

             

Mental State

            This morning I woke up in quite a funk. I really couldn’t place why I was feeling the way I was. It could be the restless sleep I had or maybe the zillion dreams that flooded my brain overnight. Either way, I wasn’t in a good mindset. I sat down to a small breakfast and picked up my training log. I mapped out my workout for the day and was off to the gym.

            The warmup went by quickly as I chatted with a regular at the gym. There were quite a few familiar faces there this morning so I took the opportunity to talk to most of them. Usually I just focus on my training and keep my social lubrication to a minimum. Today I figured I could use a little chit chat to get me through my workout.

            I really didn’t feel like I was pushing myself too hard. One of the trainers pointed out to his client how focused I was. I got off of the machine and he said he was impressed by the weight I was doing. I looked back at my prior chest workout and as it turns out I had increased the weight on that exercise as well as the reps. It’s little moments like that that can shake a mood. It felt good knowing that even though my mind wasn’t a hundred percent there, my body was still ready to go.

            The rest of my workout breezed by and by the time I left the gym, my mind was in a better place. Sometime’s you just have to get over that hump and find ways to get yourself through a workout. I find the greatest way to keep your mind excited about fitness is to constantly find different exercises or activities to engage in. That way you don’t settle into a routine and feel bored. On that note I’m off to play basketball. Wish me luck!!!

Mike

           

Training with a Friend

            Over the past month, my workouts have been awesome but today’s was great for a different reason. Today I was joined by a friend of mine (Greg) who has recently started training again. It was a nice break from the solitude that most workouts come with. I’m used to motivating people to train but it’s nice to have someone there with me to give me that extra push for a change.

I got to the gym an hour before I had to meet Greg just so that I could get my leg workout done. My leg press routine takes time and the last thing I wanted to do was bore him with it. He arrived at the gym and I could tell that he was ready to go full steam ahead. It’s always great to see people motivated to start training. I feed off of that energy and it really made me push myself today.

We did some work on the machines after a warmup and then I told him about the battle ropes. He showed some interest so I went and set them up while he finished off a couple exercises. I started off by showing him a few movements that could be done with the ropes and then it was his turn to feel some pain. They are really taxing, especially if someone hasn’t been training for awhile, so I didn’t expect him to go all out. However, he did!!! He really killed it and it pushed me to go even harder. Hell I couldn’t let him out do me!!! :P

Training with someone else can really give you that motivation to push yourself or keep you in line when you really don’t feel like doing it. If you are easily bored in the gym, I suggest you find someone to train with. The time just flies by!

So I’ll use this article to give my buddy Greg a big shoutout. Props to you for hanging in there and giving me some added motivation. Keep up the good work. I just hope he doesn’t show me up too bad tomorrow when we go play basketball. I haven’t played in years and look forward to seeing how I do.

Mike

Know Your Limits

This morning I woke up and the last thing I wanted to do was train. I wanted to stay under the comfort and warmth of my blankets. My bed was just too comfortable to leave. After hitting snooze half a dozen times, I rolled out of bed and was incredibly sore. So instead of doing a double workout today I decided to forego the rope workout and focus my energy on day three of P90X.

           

Yesterday I did a gruelling workout that consisted of battle ropes, shoulders and biceps. Then I headed home and went through the plyometric workout for P90X. 

According to wikipedia, Plyometrics (also known as "plyos") is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal.

Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Plyometrics are useful for several sports - notably football, volleyball, rugby, basketball, track and field athletics, racket sports, parkour, martial arts, skateboarding, wushu, Breakdancing amongst others.

It was a challenging workout but I found it to be incredibly fun. Who doesn’t like jumping around like a little child? When I was working with the Kidnetic Program I would introduce plyometrics to the kids twice per season. They really enjoyed it. The workout really pushed me and just like day one, the sweat was pouring off of me.

I guess I should have looked ahead at the P90X program because today was shoulders and arms. I was ready for it but I really don’t like training the same body part two days in a row. So I made sure to listen to my body and even though I knew on some exercises I could crank out a few more reps, I didn’t just to make sure I wouldn’t injure myself.

Today also involved the Ab Ripper X once again. Holy Moses what a good ab workout and it’s only fifteen minutes. Once again I worked within my means. For most exercises I stayed within the 12-15 rep range even though they were doing 25.

On a sad note, Jack Lalanne passed away a couple days ago. He was a true innovator in the fitness industry and his philosophies still ring true to this day. I strongly urge you to check out some of his teachings on youtube. Below are a few examples.

Contraction

http://www.youtube.com/watch?v=irrjiJBmNq0

Body and Mind Connection

http://www.youtube.com/watch?v=mZelaI7k7FI&feature=related

The Effects of Bad Habits

http://www.youtube.com/watch?v=0_bGktVjk-M&feature=related

As always I extend the invitation for you to come by the gym and I’ll give you a guest pass.

 Big Mike

Bring the Pain

            Despite the sub-arctic temperatures this morning, I ventured to the gym to tackle a workout I came across last night on youtube. It combines the battle ropes as well as kettlebells in a series of work/rest sets. I was up for the challenge despite my plans to start P90X today.

            I started with an extended warmup because I was frozen solid by the time I got to the gym. Then it was time to bring some real pain. I set up the battle ropes and grabbed the 30 pound kettle bell. I set my stop watch for 30 second intervals of work followed by 30 seconds of rest. I won’t lie, midway through the routine I took a couple minutes to gather my energy as well as my breath. Here’s what my workout looked like.

Warmup 15 mins on the bike

30 seconds work/30seconds rest

Battle Rope - Alternating small waves

Kettle Bell – Around the body

Battle Rope – Alternating large waves

Kettle Bell – Two handed swing

Battle Rope – Double slam

Kettle Bell – Right handed swing

Battle Rope – Double slam side to side

Kettle Bell – Left handed swing

Battle rope – Sideways chest waves

Kettle bell – Right hand clean and press

Battle rope – Sideways chest waves

Kettle bell – Left hand clean and press

Cool down 10 mins on the bike

            After all of that I was spent. It really taxed my cardiovascular system as well as more muscles than I care to write about. I left the gym feeling great and started preparing myself mentally for P90X.

            I had breakfast when I got home and gave my body some time to relax before popping in the first DVD. I’m going with the classic P90X for my first time around. Day 1 was the chest and back DVD as well as ab ripper X. All I can say is holy crap!!! I can see right now that this is going to be a tough 90 days but I’m sure the results will speak for themselves.

I really don’t think anyone just starting a workout program should attempt this system. It is very intense and is surely over a beginners head. I had to make some modifications but managed to get through both workouts for the most part. I was drenched by the end of it. It was one incredible workout and I found it quite motivating. One day down… eighty-nine to go…. BRING THE PAIN!!!

Mike  

Gym Respect

            Even though my legs were still somewhat sore, I felt like doing an intense workout today. The gym is usually quiet on Sundays and since it was so cold out I thought the place would be empty. I was wrong! I walked in and the place was packed. It didn’t bother me too much because today’s workout was going to be done in the boxing/martial arts room and very rarely do I see anyone back there.

            I jump on the bike to do my warmup and that’s when the January gym frustration kicked in. With the new year, people join the gym in hopes that they will stick to their resolution of getting in shape. But it seems that they are so focused on getting in shape that all logic and respect fly out the window. It grinds my gears when I see people being so self-absorbed at the gym. How hard is it to wipe done the machines after you use them? It’s cold and flu season after all. It takes only a few seconds to do. I hate getting to a machine and it’s coated in sweat.

            Another thing to think about is putting your weights back after you are done using them. A poor girl came up to me today and she wanted to use the leg press. Some knuckle head just left the machine after he was done with ten plates on it. I took the plates off for her but what if I wasn’t around? She would have skipped that exercise. Dude put your weights back because this isn’t home and your momma won’t be around to clean up after you.

            The last complaint I have for today is guys who drop the weights and scream and holler with every rep they do. I know sometimes we need to psych ourselves up but not for every rep. Stop screaming and start breathing instead. Save us all the pain of hearing you sound like you’re taking a dump.

            Today I was really amped to use the battle ropes again. I did a set of battle ropes between each exercise and it really pushed me to my limits. The pump I got was really amazing. Here’s what today’s workout looked like.

Warmup 10 mins bike

Battle Ropes

Farmer’s Walk 8 laps with 80lb dumbells

Battle Ropes

Shrugs 4 sets x 10 reps x 60lbs

Battle Ropes

Seated Rows 12 x 120lbs, 10 x 132lbs, 6 x 180lbs

Battle Ropes

Lat Pull Down 10 x 170lbs, 8 x 190lbs, 6 x 210 lbs

Battle Ropes

Two Arm Tricep Extension 4 sets x 10 x 60lbs

Battle Ropes

Tricep Pressdown 12 x 80lbs, 10 x 100lbs, 8 x 120lbs

Battle Ropes

Reverse Grip Tricep Pressdown 12 x 80lbs, 10 x 100lbs, 8 x 120lbs

Battle Ropes

Speed Bag 5 mins

Cool Down 10 mins treadmill

Stretch

            Once again I invite you to come out for a free trial Bootcamp class on Monday night at 6:30. There is also a yoga class or you can always just come by for a free day pass at the gym J

Mike

Workout 20

Today I hit my 20^th day of training in a row and I must say that it feels great. My energy levels are through the roof and my motivation is still going strong. I don’t have a set number I want to hit, but I’m gonna see how long I can continue.

Today my quads were sore so I decided to stick to cardio. Whenever I do heavy legs I like to follow it up by doing the bike the next day. It gets the legs moving and blood to the muscles.

Here’s what my workout looked like;

Cardio 45 minutes on the bike

Stability ball crunches 3 x 15

Knee 2 Elbow 3 x 12

Side 2 Side with medecine ball 3 x 20

Side Bends 3 x 10 x 60

Bicycles 3 x 30

            If my legs are still sore tomorrow (and I’m sure they will be), I will hit the bike again. For the last three weeks I’ve been doing four days of strength training and three days of cardio and abs. On Monday I’m planning on starting P90X. I have a friend who has done it and he really achieved some great results. He dropped 50 lbs and he really toned up. I’d love to hear from other people who have done it and the results it gave them.

            On Monday January 24^th there will be a Bootcamp class starting at Pump Fitness. It’s free and I encourage you to come give it a try. Hopefully I’ll see you on Monday J

Mike

The "Will I be able to walk tomorrow" Workout

        All week I’ve been looking forward to my Friday workout. It’s my day off and I can take the time I need to train my legs as hard as I can and have a couple days to recuperate before I have to work again. It also allows me to take a couple minutes between sets to allow my legs to rest before I hit the next set.
When I train heavy legs, just my leg press routine can take up to 45 minutes. It’s funny cause by the end of my sets, I have usually collected most of the plates around the gym. My goal is to be able to do 22 plates for 10 reps, like I used to be able to do. I haven’t trained my legs this heavy in years and I’m slowly but surely approaching my goal.
       
        I start by doing a ten minute warmup on the bike to get the blood flowing to my muscles and to mentally prepare myself for the tough workout ahead. Then it’s off to the leg press. I start with an isolated set of 15 reps for each leg at 90 pounds. Then the real work begins.

15 reps @ 450 lbs (10 plates)
12 reps @ 540 lbs (12 plates)
12 reps @ 630 lbs (14 plates)
10 reps @ 720 lbs (16 plates)
8 reps @ 810 lbs (18 plates)
   
        Finally I’ve been doing 900 lbs (20 plates) but only partial reps. I’m hoping that I’ll remind my legs that they used to be able to crank this much weight out. It’s a great feeling when I unload all of the plates and truly realize just how much weight I was pressing.
       
        Between sets on most days I find some sort of aerobic exercise to do just to get my heart rate up and increase the calories I burn during a workout. Lately I’ve been doing either the speed bag or jump rope. Today was the speed bag. I do one set of 20-1. I start at 20 hits for each arm and work my way down to 1.

        Lately I’ve seen some incredible strength gains in my leg routine and the biggest jump for me has been the Quadriceps Extension machine. I was doing 3 sets before at around the 150-170 range. Last week I had some great motivation when a friend at the gym came over and told me that I was gonna do the whole stack. I just gave him a look. Who the hell did he think I was??? He said ok go. I was a little apprehensive but sure enough, I knocked out 3 sets of 6. Felt amazing and made me rethink about how many other exercises I was mentally blocked on.

        The rest of my workout looked something like this;
Seated Calf Raise 5 sets 90lbs x 20, 140lbs x 15, 180lbs x 12, 140lbs x 15, 90lbs x 20
Hamstring Curls 3 sets 130 lbs x 12, 150 lbs x 10, 170lbs x 8
Squats 3 sets 135lbs x 12, 185lbs x 10, 185 x 10
Lunges with dumbbells 3 sets 40lbs x 8
Farmer’s Walk 5 laps with 80lbs dumbbells

        Needless to say, I was spent after this workout. But just when I thought my workout was over, I saw one of the trainers working out with the battle ropes. Battle ropes are becoming very popular especially with MMA training. It’s always been something I wanted to try so I went over to check them out. He showed me a few ways to use them and then put me through 3 sets of one intense workout. I didn’t think they would be that difficult. The intensity of it is off the scales. It really works out everything from your legs, arms, core and your cardiovascular system. I think I just found a new exercise to do between sets.

I’ll let you know how my legs are working tomorrow :P
                                                                                       Mike

Welcome to Fun Flex Fitness Forum

 “The journey of a 1000 miles starts with a single step.” Lao Tzu

Getting started with an exercise program can often feel like a daunting task. Trying to figure out which activities you want to get involved in, which gym to join and learning about proper nutrtion are just a few of the many questions that come along with that first step. Fun Flex Fitness Forum is here to help you learn more about the fitness industry and guide you along your own fitness journey.

I started my fitness journey at the age of 5 when my parents enrolled me in soccer. Since then I have competed in just about any sport you can think of. From kickboxing and karate to basketball and dragonboating. I have a deep passion for all things sport related and am excited to be able to share my experiences and thoughts about the world of fitness. I am a certified personal trainer and currently work at Pump Fitness in Montreal.

Look to Fun Flex Fitness Forum for a variety of articles about the latest developments in exercising to ways to keep yourself motivated and on track. I look forward to bringing you entertaining and informative articles to help you along your own fitness journey. Feel free to email any questions you have about fitness. The first step is the most difficult one to take but it is also the most rewarding. Especially when you are choosing to commit to a life of fitness. So put on your shoes, get out your gym bag and waterbottle and take a big step forward with me, your new training partner.

                                                                                                         Mike

Choosing a Personal Trainer

            When it comes to choosing a personal trainer, there are several factors that should influence your decision. A good trainer will keep you motivated, make you feel comfortable, teach you proper form and technique and provide a safe and effective workout. There are a few questions you should ask yourself before you embark on your search.

Why do I need a trainer?

Are you going to hire a trainer to show you the basics of the gym or do you need specialized training? If you just need someone to show you around the gym and show you how to use the equipment there is no reason to hire a trainer. Many gyms will give you a session with a trainer to go over the basics. If they don’t, there are usually a number of friendly faces you can count on in the gym to answer your questions.

If you are serious about hiring a trainer over an extended period, you should sit down for a consultation to go over what it is you want to achieve through fitness. This meeting also allows you to see if you will have a good rapport with the trainer. There is no sense in hiring a trainer you can’t get along with.

If you are hiring a trainer for a specific type of training (rehabilitation, martial arts, active ageing, pre/post-natal) make sure they have the knowledge and experience to train you in these areas. 

Are they professional?

There are many people out there who are trainers but don’t have any type of certification. While they may be great trainers, they might not know the specifics of creating a safe and effective workout. These trainers are also not eligible for liability insurance. If something does go wrong, you won’t be entitled to the benefits that come along with this insurance. Certified personal trainers must also have their CPR updated on a yearly basis. Many certification bodies enforce strict ongoing education to keep up to date on changes in the industry and new methods of training.  

Can I afford them?

Rates for personal trainers vary from place to place, but the average rate for a trainer in Montreal is $45 an hour. There are ways to gain the benefits of a trainer without breaking the bank. One way to save money would be to have them create a workout program for you that includes the goals you have in mind. You can also bring down the cost by training with another person. You may even get a discount if you take multiple sessions.

Are they available?

They might be the best trainers in the world, but will they have an open time slot that coincides with your schedule? Make sure that the trainer has time for you. If you do get a time slot, make sure that you honor your training sessions. Good trainers are hard to come by and they might take on a new client if you disrespect your time slot.

Don’t be shy to ask the trainer any questions you have. The more questions you ask, the better an idea you will have on whether or not the two of you will work well together. Ask about their background, certifications, availability and how much they charge. Take the time and find the right trainer for you.

Advanced Pushups

            All of your hard work in the gym is paying off and you can crank out pushups like they are nothing. It’s time to take it to the next level. There are many ways to increase the intensity of a pushup. One way is to alter the angle of the pushup. This can be done with the use of a bench. You can either do it with your feet on the floor and your hands on the bench (the easier of the two) or vice versa. To make it even more challenging, try using a dynamic surface such as a BOSU or a stability ball.

            One bench not enough? Try three! Use one for your feet and the other two for your hands. This will allow you to perform a deeper pushup. Too Easy? Use stability balls instead of benches. Start with one and work your way up to three or even four!

No equipment? No excuses! To make a regular pushup more difficult, lift one leg off of the ground or even better, use one arm!

            A good way to incorporate your lower abdominals is to bring one knee at a time toward your chest in the up position. Alternate each side with every pushup.

            A BOSU works wonders for the pushup. You can either use it with the platform on the floor or flip it over. To kick it up a notch, try and move the BOSU from side to side when you are in the up position of the pushup.

            A good pushup for explosive power is the clap pushup. They start the same way as a regular pushup, but on the upward phase use as much force as possible to bring yourself off of the floor. Clap your hands and bring them back down to the floor. These pushups can also be done using an elevation. Use your power to explode up to the level of the object. Then push off of the object and bring your hands back down to the floor.

            Remember to use proper technique with each pushup. If you can bang out 50 poorly executed pushups, you aren’t doing yourself any favors and are probably increasing your risk of injury. Take your time and breathe in on the down phase and out on the up phase. Make sure that your body has good alignment. Don’t cheat by arching your back or sticking your butt in the air. It is also wise to have a spotter if you are attempting the more challenging ones that require stability balls. If you can run through all of these with no problems, you have mastered the pushup.

Choosing a Gym

So you’ve decided that it’s time to start training again. You jump online and start checking out the gyms in your neighborhood. When it comes to looking for the right gym for you, there are many factors that should influence your decision. You don’t want to be one of those people who pay for a membership and never end up going. Big waste of time and your hard earned money. Besides, if you have the drive to find a gym it means you are ready to add fitness to your life. You might as well find the right gym that suites your needs and personality.

Let’s take a closer look at what to look for in a gym.

Location

Finding a gym close to your home or work will increase the likelihood of you going regularly. If your gym is on the other side of the city, you’ll end up using it as an excuse not to go. Take a minute and think about the gyms around your work or home. Which ones stick out in your mind? Will you be working out in the morning or night? Try and visualize the gym being part of your daily routine. Which gym will fit into your schedule and routine? By figuring these things out first it will help you to eliminate gyms that won’t make for a smooth transition. If you choose a gym close to work, will you be inclined to train when you aren’t going to be near the office? The best thing to do is to drop in for a visit at the gyms near you for a guided tour. This way you’ll get a chance to see the facility and be able to get a better idea of which one suites you.

Trial

Now that you’ve checked out the gyms close by, it’s time to see how they do on a daily basis. Before signing up to any gym get a one week trial period. A gym might have all of the bells and whistles but how will it stack up on a daily basis? It’s one thing to have a membership at the finest gym but if you don’t go, all it amounts to is an expensive key tag or membership card. A week will give you a good idea if the gym is right for you.

Classes

If you like the variety fitness classes offer, it is important to take a good look at their schedule of classes. Do they offer classes that coincide with the time you will be at the gym? Are there extra fees for classes or are they included with your membership? Are the instructors motivating and approachable? Some gyms offer a wide variety of classes and others none at all so make sure to find out what they offer before signing up.

Free Weights

Some gyms have weight rooms that are well maintained and others, well are still stuck in the caveman days. Equipment that is old and ratty and insufficient free weights for everyone to train. Is there enough room for everyone to train comfortably or is it cramped? A lack of space and equipment can slow down your training and be very frustrating. Let’s not forget that it can also be dangerous. A good gym takes into account the number of people who will be training and provides ample weights and space for everyone to train safely. 

Machines

It is a good idea to take the time to go around the gym and try out all of the machines they have. It will give you a good idea of what they have and to see if they take care of them. Some gyms have the latest machines and others have machines that are old and outdated. The best way to judge them is to hop on and try them out. Who knows, you might find an exercise you don’t already have in your routine.

 

Services

Some gyms offer services that make it easier to create a fitness routine. Some include towels and soap in their membership fees. With the one stop shop mentality of the world these days, gyms have adapted and started offering other services. Restaurants, juice bars, daycare, massage therapy, physiotherapy, training wear, tanning, etc. They make it easier for you to include training in your daily routine but they come with a price tag. Will you use these services or are they an unnecessary expense?

Price

Gyms usually offer discounts if you sign a one year contract. You will often see gyms offering promotional packages around Christmas and back to school. There is also a certain amount of bargaining you can do. Ask them to throw in a few training sessions or a couple t-shirts. They don’t want to lose you to the competition so they will usually meet you halfway. Even if they aren’t running a promotion, ask what their usual promotion is. It’s highly likely that they will give you the discount if you are going to sign up for one year.

Members

It’s nice to train at a gym where the members are friendly and approachable. It makes the gym more fun and interesting if there are other members you can converse with. Over the years I have met some interesting people at the gym. It’s great to be able to share a laugh or ask a question to other members. It makes the experience of the gym that much more enjoyable. Besides, you never know when you’ll need someone to spot you!

It is also important that members are clean and respectful. Do the other members clean up after themselves and take the weights off of a machine when they are done? There is nothing worse than coming to a bench or machine and it’s drenched full of sweat from the last person or loaded with 450 pounds. Not only is it disrespectful, but it also slows you down.

You will have a better chance adhering to a fitness routine if the environment is fun and friendly rather than mean and intimidating.

Staff

It is very important that a gym have a friendly, knowledgeable and qualified staff. Exercise comes with its own set of potential hazards and these are the people who will be there to take care of you if something does happen. You want to train at a gym that keeps this in mind and has the proper tools in place to deal with these situations.

On your tour of the gym take a look and see how many trainers they have on the floor. Most gyms have their trainer’s profiles on the wall. Take the time to read what each has to offer. If you plan on using the services of a personal trainer, find out the cost and their policy on bringing in an outside trainer if you are planning on using a trainer you already work with.

There are many variables when it comes to choosing the right gym for you. It is important to take a look at the big picture. So what makes a good gym? A place where you are comfortable, the staff is welcoming, the fellow members are friendly, it’s clean, safe, and well maintained and can grow with you and your fitness goals. It is a big decision but if you do your homework you’ll find the gym that best suites your needs.

Eating Right

             When it comes to proper nutrition, it is often difficult to figure out exactly what it is we should be eating. With all of the diets and eating methods that are being pushed on the public, it is easy to become confused by the subject. While many of them provide a quick fix, for the most part they aren’t sustainable over the long run. It might take off the weight quickly, but what is it doing to your insides? Does the diet call for the elimination of nutrients? If so you could be doing more harm than good.

Rather than looking for a quick fix, it is more important to create proper eating habits that can be carried through life on a day to day basis. In 2007 Health Canada released a revised food guide. While similar to the last food guide, the new one takes into account different age groups and the fact that both men and women have varied nutritional needs. It also offers guidance about smart choices for each food group.

According to the Health Canada’s Food Guide, women 19-50 should have 7-8 servings of fruits and vegetables each day. Men 19-50 should consume 8-10 servings. They add that at least one dark green and one orange vegetable should be included daily. You should also be aware of how they are prepared. A serving of steamed broccoli or a baked potato are sound choices instead of vegetables that are deep fried. Another important point they make is that we should have whole fruits and vegetables rather than relying on juices to get our daily servings.

Women should consume 6-7 portions of grain products (breads, rice, cereal, pasta…) and men 8. An important change is that Health Canada recommends that at least half of the portions should be whole grain. They also advise that if you are going to use spreads or sauces, you should do so in small amounts.

Both men and women should have 2 servings of milk and alternatives. They favored choices with lower fat content such as skim, 1% and 2% milk. They suggest that if you don’t drink milk, you should reach for an alternative such as soy milk. Another important point is to check the label when choosing yogurt and cheese. Go for the lower fat choices but also be aware of the amount of carbohydrates in each serving.

            When it comes to meat and alternatives, women should consume 2 portions and men 3. While it is pretty much the same as the last guide in this category, they have placed more emphasis on eating at least 2 servings of fish per week. They also advise that if you are going to eat red meat, it should be properly prepared. Trim the visible fat from the meat and remove skin from poultry. Choose roasting, baking or poaching your meats because they require little or no added fat. Another important point they make is to be smart when choosing luncheon meats. Choose the ones that are lower in sodium and fat.

            Other important points included in the guide include having a small amount of unsaturated fat each day, limit your saturated fat intake, drink water regularly and be active. They advise adults to take part in 30-60 minutes of physical activity daily. They also point out that it is important to have breakfast every morning because it may help control hunger later in the day. It is also smart to be aware of your food choices when eating out. Ask about how certain foods are prepared if you are unsure so that you can make a sound nutritional choice.

            One very important piece of advice they offer is to read the nutrition label on the packaging. A product might have fat-free written all over it, but what else does it contain? By reading the nutritional information and the ingredients, you’ll be able to make healthier choices.

            Canada’s food guide is free and available through the Canadian government’s website. It is the second most requested document they have….after of course… tax forms!  Use the guidelines they offer to provide yourself with a nutritional plan that you can maintain over the long term. Your healthier choices will lead to long term dietary success and provide your body with the energy it needs to see you through your workout plan.

Quick Fix Workout (Training Away from the Gym)

There are a million excuses you can use to avoid a workout. The biggest excuse is that there is never enough time. Here are a few simple exercises you can do throughout the day to keep you in shape.

Pushups

Pushups are a very effective upper body exercise. They don’t take very long and can be done anywhere. Try different variations of the pushup; normal pushups, wall-pushups, tricep pushups, angled pushups, etc. Make sure that you keep strict form and remember to breathe.

 

Abdominal Crunches

There are a multitude of abdominal exercises that can be done with very little space and time. An easy one to perform is the crunch. To add variety you can throw in a twist or even perform a reverse crunch.

Tricep Dips

Dips are a great way to target your triceps. There are also a variety of levels that can be performed. The easiest method would be to use a chair. Start out by sitting on the chair and placing your feet out in front of you. Grab the chair with both hands and move your body forward off of the chair. Next, lower yourself slowly by bending your elbows. Push yourself back up to the starting position and make sure not to lock your elbows. 

Grip Crush

You can pick up a set of grip crushers. They are inexpensive and can be done at your desk while you’re working. They are available in a variety of difficulty levels.

Stairs

Chances are you have stairs near your workspace. If you work in an office building, make a point to include a set of stairs throughout the day. Once that becomes easy, add several sets. The stairs can also be used to perform calf raises. Place your toes on the edge of the stair and raise and lower yourself. Use the handrail to keep your balance. To increase the difficulty level, perform one leg calf raises.

Walk

Use your coffee break or lunchtime to go for a walk. Bring a coworker along to make it more interesting. It is a great way to break up the day and get the blood flowing. It will also give your body a break from being hunched over the computer.

Rope

If you really want to challenge your body, try skipping rope. Very little room is needed and it is an excellent workout. Start out by doing intervals of 30 seconds to a minute and gradually increase your time and speed.

Don’t get caught up in all of your excuses. Make a conscious effort to increase your activity level. These simple exercises can keep you on track when time is tight.

Sample Quick Fix Workout

Pushups 3 sets of 15-20

Crunches 3 sets of 12

Grip Crush 10 sets of 10-20 for both hands

Dips 3 sets of 10-20

Stairs 3 sets of 30-90 stairs

Walk 15-30 minutes

Rope 5 sets of 30 seconds on 30 seconds off

Fitness Journal

Motivation is what gets you started. Habit is what keeps you going.- Jim Ryun

So now that you’ve found the motivation to start becoming more active it is important to develop good habits that will help you stay focused. One habit that I picked up early on is to keep a fitness journal.

I have just about every workout I’ve done in the last ten years recorded in one form or another. When I first started keeping track of my workouts, I would write them all down in a hilroy. Since then I’ve gone hi-tech and use excel to follow my progress.

Writing it down doesn’t take long and it really helps down the road. Especially when you hit a “plateau.” Over time your progrees will level off and you’ll need to shakeup your program to try and spur on further growth. Our muscles adapt to workloads, so we have to switch up our programs by increasing the intensity. This can be done in a variety of ways. You can increase the weight, the reps, the number of sets or by decreasing the time between sets. There are many other ways to increase intensity that I will cover in the future. These include supersets, compound sets, circuit training, pyramids, etc…

By keeping a training journal it allows you to look back and see what was working and where you’ve come. I often include thoughts about my workout, the day’s events and my nutritional intake. There have been times when I was frustrated and felt like I wasn’t going anywhere with the program I was using at the time. But when I looked back at the journal I saw the gains in strength that I accomplished.

It is also important to set benchmarks. The more benchmarks you have the better an idea you have of your true progress. When a client comes in to train with me there are two very simple ones that I keep track of. You don’t need any equipment for these two; good old pushups and situps. Then once a month see how many you can do. It doesn’t take long and you’d be surprised at how fast these numbers can climb.

 There are many other benchmarks that you can use for your journal. Some other benchmarks I use include; Bench Press 1 rep max, Military Press 1 rep max, Squat 1 rep max, etc… These numbers are good for the more advanced stages of training. It allows you to design a program using percentages based on your one rep max.

I’m not a big fan of body weight numbers alone. They can be very deceiving. You can get on the scale and be 120 lbs and then two months later step on and be the same. This can be very discouraging and take away from your motivation. Sure you might be the same weight, but you may have increased your muscle mass and lost body fat. What was your hydration level when these numbers were taken? What about your bone density? These all play a key factor in getting your “proper” numbers. So as a benchmark I take down weight, body fat percentage, bone density, hydration level and last but not least metabolic age. I’m lucky enough to have a scale that tells me all of this. For those of you who don’t, I invite you to come in and use mine if you want to keep track of your numbers rather than just your body weight.

By keeping a journal it also keeps you honest. There have been weeks when I would open my journal and realised that I hadn’t trained as hard as I usually do. This made me hit the gym with my usual intensity the following week. There is something about looking at your journal and wanting to beat the numbers you have already achieved.

Let’s recap…start a journal, keep track of your workouts, write down thoughts about your workout and life, set benchmarks and see where you are in comparison to these benchmark once a month. You’ll see that by simply taking five minutes at the end of your workout, you will add focus to your program and have the advantage of being able to take a look back at just how far you’ve come on your fitness journey.

                                                                                

                                                                                            Mike

Flexibility

             When we think about flexibility, images of martial artists, gymnists and ballerinas are usually the first to pop into our minds. Stretching their muscles beyond any point we imagine ourselves doing.  Most of these gifted athletes have worked very hard to reach such a high level of flexibility. We too can also train our bodies to be able to become increasingly flexible and take our muscles through a greater range of motion. Being flexible allows us to move through life with greater ease and reduces the chances of major injury. 

            Generally speaking, women are more flexible than men due to the fact that men have more muscle mass. However, it is equally as important and possible for both sexes to increase their level of flexibility. Flexibility training should be incorporated into each training session, whether it be in the gym or on the playing field. To make sure that you won’t damage muscles, flexibility training should be reserved for the end of the workout. The idea behind this logic is that you want to work with warm muscles that are pliable and can be comfortably taken through a full range of motion. If you stretch with cold muscles over an extended period of time, you increase the liklihood of straining the muscle.

In order to improve our flexibility, we must increase the joint’s range of motion by lengthening the muscle and connective tissue in safe and effective ways. Like we do with strength training, we want to overload the muscle so that we can increasingly lengthen it further than the point it is normally used to. There are three primary methods of stretching which include static, dynamic range of motion and proprioceptive neuromuscular facilitation (PNF).

            Before we take a closer look at each method it is important follow some simple rules when it comes to stretching. You want to make sure that you are working with warm muscles. The best time to engage in flexibility training is after cardiovascular training because your muscles are properly warmed up. The muscles will have an easier time lengthening and you will experience less discomfort. You want to make sure that you are using flawless technique otherwise you might be doing more harm than good. You want to feel the muscle stretching but by no means should it be painful. If it is, you are overdoing it and should ease up. It is important to make sure that you are breathing properly. Comfortably breath throughout the stretch and make sure that you aren’t holding your breath. Choose stretches that target each muscle group in the body. You don’t want to be flexible in just one or two areas. You want your whole body to be along for the ride.

            The most common method of stretching is static stretching. Most people use this method because it is relatively easy and can be done on your own. It can easily be learned and if done properly can be effective. The basic principle is to stretch and hold a muscle past what it is normally used to. The goal of static stretching is to overcome the “stretch reflex.” Your muscles automatically tighten when you stretch, but after about 20 seconds the muscle will relax. This method of stretching is best suited for non-competitive training because of its limitations in increasing flexibility in multiple ranges of motion. Athletes will see greater benefits if they combine static and dynamic range of motion stretching techniques.

            Dynamic stretching involves momentum and movements that take a joint through a full range of motion. Rather than holding a muscle in a stretched positon, dynamic stretching uses movements that are closer to actions one would use in a sport. Some examples of dynamic stretching include walking lunges, walking high knees, trunk rotations, side bends and arm swings. This type of stretching is very effective for athletes because it prepares the body for explosive movements. Dynamic stretching can be easily learned but it is important to be done in a controlled and safe manner. It should be done slowly with a gradual increase in speed and you shouldn’t take the joint through too extreme a range of motion.

            Proprioceptive Neuromuscular Facilitation (PNF) is a method of flexibility training that requires outside assistance from either a partner or an object such as a wall or a towel. PNF uses contractions followed by relaxation to increase the range of motion of a specific joint. Once a muscle is statically stretched, either a partner or object is used to provide resistance to create a contraction followed by the muscle being stretched past the initial static stretch. The outside assistance allows the muscle to be taken past the initial static stretch which provides a deep stretch and lengthening of the muscle. This method of stretching is very beneficial but it is important to work with someone who knows what they are doing, Like the other methods, you don’t want to experience any pain while you are stretching.

            It is important to include stretching into your workout routine because it reduces tension in the muscles and allows you to gradually increase your flexibility over time. With increased flexibility you will reduce your risk of injury and will notice that everyday tasks will become easier to accomplish. Take the time to learn the various methods so that you learn proper stretching technique. You want to start off slow and gradually increase the intensity. Learn a combination of static and dynamic stretches and incorporate them into each and every workout. 

             

           

Cool Down

Eight…nine…ten!!! You drop the weights and breath a sigh of relief that you are finally done your workout. Now what? Time to hit the showers and head home? There is one last thing that needs to be done before you can say you are truly finished. It’s time for the cool down.

The cool down is the time for your body to mentally and physically recover from the exercise session you have just finished. The cool down, which is also known as cardiovascular recovery, allows your body to return to a normal pre-exercise state. During exercise your body is in a state of positive stress. Your body shunts or directs blood to working muscles to provide oxygen for contractions. By engaging in an active recovery, you won’t let this blood pool in your muscles.

A cool down is as simple as reducing your speed or intensity if you are doing a cardio session. If you have just finished your resistance training, all you have to do is take a few minutes and jump on a cardio machine. You want your cardiovascular system to return close to your state of rest and distribute blood throughout the body rather than to the muscles you have just trained. Also, when you exercise you create an oxygen debt. This gradual reduction allows your body to catch-up or store oxygen for the next time it is needed.

A quick cool down at the end of your training session does wonders for the recovery of your body.  It is a good way to let your body gradually return back to normal and get the blood circulating throughout the body. Like the warm-up, the cool down lets your body gradually switch gears. If you stop exercise without a cool down you put considerable stress on the cardiovascular system. Mentally it gives you the chance to stop and think about how your training session went. It allows you to think about what worked and what didn’t, how the session made you feel and what changes can be made the next time around. 

So next session, when you squeeze out that last rep, head over to the eliptical trainer and take the five minutes your body needs. It’s a great way to finish a workout and look back at what you just accomplished.

Cold and Flu Prevention

            As we all know, it’s no fun having a cold or the dreaded flu. While there is no certain way to guarantee we don’t fall sick, there are ways to reduce the risk of picking up those dreaded germs.

           

So what exactly are the cold and flu and how do they affect our system? Both the cold and flu are respiratory illnesses that share many of the same symptoms. According to the Mayo Clinic there are more than 200 viruses that can cause the common cold. Symptoms include sore throat, runny nose, watery eyes, coughing and congestion. Most adults get a cold two to four times a year and it generally lasts a week or two. It is likely that you will feel a cold coming on, whereas the flu usually hits you out of nowhere. The flu tends to be more severe and usually is accompanied by a fever, body aches and extreme tiredness.

            Since both the cold and flu are contagious infections, it is important to adopt good habits so that you don’t fall sick. A good start is to make sure you wash your hands frequently so that you kill any germs you may have picked up. A good way to make sure you have thourougly washed them is to recite the alphabet twice. If you don’t have the time to get up frequently to wash them, there are many anti-bacterial non-wash products out there that allow you to kill germs on the go. It is also a good idea to be concious of what you are touching in public. Keep your contact with handrails, money, door handles to a minimum.

When you are at the gym, it is a good idea to wipe down the machines before and after you use them. You never know if the person before you properly cleaned up after themselves.  It’s a good way to make sure that you kill any potential germs and it only takes a couple extra minutes over the course of a workout.

           

            It is also wise to make sure that your diet is providing you with the necessary vitamins to help your immune system stay strong and ready to kill any germs that do make their way past all of your good prevention habits. Make sure you have a balanced diet that includes fresh fruits and vegetables, lean sources of protein and whole grain products. Lack of sleep can also weaken your immune system so try and get eight hours a night of restful sleep.

When you are planning out your wordrobe for the day, take into account that it isn’t summer anymore! Wear clothing that will keep you warm and cover your entire body. Too many people put fashion first in the winter which increases the likelihood of catching a cold. Make sure you have a few good toques and pairs of gloves that  will carry you throw the winter. Even if you are just running from the house to the car, wear warm clothing. You never know when you’ll have to step out of the office and it’s better to be prepaired. If you are going to be outside for longer periods, make sure you dress yourself in layers to better retain your bodyheat.

Another good option is to get a flu shot. While it doesn’t give you a 100% guarantee that you won’t get the flu, it gives you a better chance of fighting off aaa possible infection. If you do get the flu, it will be a less virulent form of the infection and you will have a decreased risk of flu-related complications. It is advised that people over 50 and those with weakened immune system get the flu shot in October or November. It will give your body the time to create the necessary antibodies to fight the flu during the peak flu season which runs from December to March. 

            If you do get sick, make sure you stay properly hydrated. Drink plenty of fluids. Water, juice, tea and soup are all beneficial. Stay away from liquids that will dehydrate your body. Take time away from coffee and alcohol. Smoking should also be avoided. Give your body the necessary time to heal. Do yourself and those around you and take the time off work. It might set you back a couple days, but it’s better than getting the entire staff sick. If you don’t see an improvement in your symptoms or they get worse make sure you seek medical attention. No one wants to be stuck in a clinic when they are sick but remember that the flu does kill people each and every year. 

When it comes to training, a good way to decide whether or not you should train is to look at what ails you. If it is affecting you from the neck up; runny nose, sore throat, cough, then you can stick with your usual routine. However, if it is a debilitating pain, take the time off. If you are experiencing sickness below the neck; stomach problems, chest congestion, nausea, give yourself the time to recover. You don’t want to add stress to your body. It’s already trying to heal itself and doesn’t need the added work.

            Good prevention is the best way to reduce your chances of getting sick. They aren’t very difficult to add to your daily routine and they surely beat being sick. 

Sources: Mayoclinc.com and Cdc.gov

Quit Smoking

            With the New Year here, many people choose to take that big leap and give up smoking. The benefits of quitting smoking are a major reason to drop the habit. However, it is a very difficult undertaking and requires an incredible amount of will power and determination. There are many ways to approach quitting that will increase your chances of success.

The Patch or Nicotine Gum

            Nicotine replacement therapy is a very popular method people choose to help them quit smoking. Both the patch and nicotine gum slowly and progressively reduce the amount of nicotine delivered to the body. This way allows your body to get used to reduced amounts of nicotine and reduces the symptoms of nicotine withdrawal. Before you decide to use this method, talk to your doctor or pharmacist. 

Cold Turkey

            Some people decide enough is enough and they just give up without any outside assistance. Cold turkey can be effective if your mind is made up and you have decided that you are going smoke free for life. You are more likely to have strong withdrawal symptoms because your body is no longer receiving its usual dose of nicotine. The first week presents the most withdrawal symptoms but then your body will start getting used to not having nicotine.

Non-Conventional

            Hypnosis and acupuncture are also used as ways to quit smoking. While there isn’t much scientific backing behind these methods, they have helped people quit smoking. Before you spend your money on this method, take a closer look at each to see if you think it will be better than the other options available.

Support Groups

            There are many support groups out there to help you achieve your goal. Take a look into groups in your area. They will provide you with good reading materials that will help you to get in the right frame of mind to quit smoking. There are also online support groups that have an abundance of information to help you choose the right method for you.

            Whatever method you choose, just remember that you are making an incredible lifestyle choice. Your body will thank you for eliminating such a toxic substance. Make sure that you are mentally prepared to be in it for the long haul.

You should also try and become more active to keep your mind from the cravings. It would be great to start an exercise program at the same time as you give up smoking.

If you aren’t successful on the first try, try again. You will know what to expect the second time around. Good luck to you all. 

The Power of Pushups

            The pushup is the most versatile exercise that should be incorporated into your workout program.  It can be altered in a variety of ways to accommodate the beginner as well as the advanced athlete. Pushups can be done just about anywhere, requires little to no equipment and provides a great workout for your upper body. 

            In order to maximize the effectiveness of a pushup, you want to use perfect form. For the standard pushup, (the one we all learnt in school) start by placing your hands a little bit further than your shoulders while laying on the floor. Push yourself into the up position in a slow and controlled manner. In the up position, make sure that your body is in good alignment. Your body should be in a straight line from your heel to your head. Don’t let your butt raise too high or your back arch. Breathe in on the way down and out on the way up.

            This type of pushup can be too difficult for some. If so, you can vary the intensity by doing them with your knees on the ground. If knee pushups are still too hard for you, then start by doing both the up and down phases on their own. Start in the up position and hold it for as long as possible. Then lower yourself to the down position and repeat. You’ll find that with time you will be able to move on to normal pushups.

            If you are looking for explosive power, you can challenge yourself with the more difficult variety of pushups. You can do clap pushups that force you to use a great deal of energy to gain the momentum to raise off of the ground and clap before going into the downward phase of the pushup. Still want more of a challenge? Move on to side to side pushups. Grab a medicine ball, step or a BOSU and start with one hand on the floor and the other hand elevated on the object. Lower yourself and as you go into the up phase, bring your hands together on the object. Then bring the other hand off of the object and onto the floor. Go into the down phase and repeat.

            Make sure that you focus on keeping your abdominals tight throughout the pushup. Pushups provide an  excellent core workout and can add a great challenge and excitement to an otherwise normal workout.

            There are many variations that can be added to your routine, no matter what your fitness level is. If you can’t do pushups, start by setting the goal of one pushup per workout. Challenge yourself to add one pushup every week or two. You’ll see that in no time you’ll be able to do at least ten.   

Workout Checklist

            Just like in life, it is the little things that count when it comes to true happiness in the gym. You can’t expect to enjoy your workout if you aren’t adequately prepared. You want to make sure that you have everything you need so that the time spent in the gym is enjoyable.

Gym Bag

A good gym bag is big enough to fit everything you need for your workout. You don’t want it to be too large and bulky. You can usually bargain with your gym to throw one in if you sign up for a yearly membership. A well-packed gym bag allows you to get out the door and to the gym quickly. Your gym necessities will all be in one convenient place so you won’t have to look all over to locate them.  Now what should be in the bag?

Shoes

It is important to train with a good pair of running shoes. You want good ankle and foot support. Choose a shoe that has good ventilation and will be used only for indoor use. If you wear a brace, make sure the shoe will allow you to wear it comfortably.

Gloves

Do your hands a favor and wear training gloves. It will save them from calluses and will reduce the stress placed on the hands. Good training gloves have padding on the hand and some also have wrist wraps for added support. If you plan on hitting the heavy bag or speed bag, make sure you have wrist wraps and bag gloves.

Clothing

You want to go with training clothes that will keep you dry. They now make workout clothing that pulls sweat away from the skin but doesn’t soak into the material. Sure you can go with an old t-shirt and sweat pants but they aren’t that comfortable after a long hard workout. Also, be sure to bring a change of clothing for after your workout. You don’t want to leave the gym and go out into the cold dressed in wet clothing. The last thing you want is to catch a cold because of a trip to the gym.

Water

Always make sure you bring a water bottle to the gym. You want to stay well hydrated before, during and after your workout. They have great reusable bottles on the market that will save you from buying countless bottles of water and they are better for the environment.

Towel

It is a good idea to bring a couple towels to the gym with you. Bring one for your workout and one for your shower.

Shower Bag

To make life easier, pack a shower bag with items you will use exclusively at the gym. This way you won’t have to pack shampoo, conditioner, deodorant and soap every time you head out. 

Lock

Buy a good lock that will protect your valuables. A combination lock is usually easier because you don’t have to carry a key around with you. If you have something of great value, use the lock boxes most gyms have by the main entrance.

Jewelry

Take off jewelry before your workout. There is no need to have a chain flopping around as you train or have rings pinch your fingers. If possible, leave it at home to avoid having it stolen.

Post Workout Snack

You want to feed your body right after you train. It is a good habit to have a post workout meal packed so you have access to the nutrients your body is craving. If you are pressed for time, there are many protein bars or shakes on the market that will allow you to eat on the run.

When you get home from the gym, take the wet clothing and towels out of your bag. You can also throw in a bag deodorizer to keep your bag smelling fresh. A gym bag is a smart way to keep everything you need for the gym in one convenient place. It’s one more good habit that will make your gym experience that much more enjoyable.