Food Journals

While I was losing weight I kept a food journal for a few months to keep track of my diet and to control overeating. There's something about being able to see the numbers on paper that made me think twice about a second helping. Especially knowing it would push me over the daily "calorie quota."

I believe the food journal was one of the main factors that helped me succeed at losing weight. Now as a personal trainer, I always recommend that clients trying to lose weight should keep one for themselves. They should weigh and portion their food for accuracy and I encourage them to record everything down, that goes past their lips.

Things you could record in a food journal would be:

-Food items

-Calorie counts

-Fat, Carbs and Protein counts

-How many glasses of water you are drinking

-Times you eat at, for analyzing patterns later on

-Moods for controlling emotional eating

Not only does this help for seeing physical results but it also lays the foundation for future healthy eating, when the food journal is no longer active.

Having to keep track of food consumption means you really get to know calorie values for the foods you regularly eat. You learn the food groups better and you start to understand where your diet has gone wrong in the past.

Better yet, once you have a steady record it is then possible for your personal trainer or nutritionist to analyze your diet and recommend changes you could make to improve results from your workouts.

For example: A client is having a hard time losing weight even though she has been completing challenging workouts for two months.

She shows her personal trainer the food log that she's been keeping. The trainer notices right away that the client is drinking 2 cups of orange juice in the morning and a small (1 cup) carton of chocolate milk with her lunch.

Even though these fluids, especially the juice seems healthy they are adding almost 500 extra calories to the diet a day!

After recommending that the client cuts her juice consumption in half and substitutes the chocolate milk for skim, the client is now saving over 200 calories a day. Over the course of the next few weeks this has accumulated to 4000 calories saved. Over a pounds worth of calories in fluids alone!

A food journal is a great tool for weight loss. Especially if your diet is a concern to you and you think it may be stunting your progress. Even using a journal for a couple of weeks will change the way you think about your eating habits.

Try It!

Walking As An Exercise

Walking is a great way to get fit. It burns lots of calories, it's extremely easy, it's safe for almost anyone, the injury risk is low, you don't need any equipment and it's a lot of fun.

Walking is underestimated as a purposeful and effective way to exercise because we walk in everyday life and it doesn't feel like a cardio workout. For the most part, it isn't!

For cardiovascular exercise to work at weight loss and heart health improvements, the workout must be structured with proper technique and progressive goals.

I always recommend that once you get in to the habit of cardio exercise you can start structuring your cardiovascular sessions. Before you start your cardio you should know what kind of workout you are doing and for how long.

A good example of a cardio program for walking would be:

Day 1 (tempo walk)

Walking on a treadmill

Speed 4.0

Incline 2.0

40 minutes

Day 2 (interval walk)

3mins-Speed 3.5, incline 4.0

2 mins- Speed 4.0, incline 2.0

25 mins

Day 3 (time trial)

Speed- As fast as you can go

No Incline

1 Mile

Walking with proper technique will allow you to:

-Walk faster

-Reduce risk of injury

-Sculpt your body

-Improve your heart and lungs

Proper technique for cardio walking includes:

-Walk heel to toe. Strike the ground with the heel, push with the toe.

-Bend your arms at the elbow and swing with control to propel yourself.

-Flex your toes up with each step. This recruits lower body muscles and helps you to gain speed.

-Keep your abs tight. Movement comes from the core so keep it flexed and stable.

-Don't take bigger steps to go faster. Instead take smaller steps with more power in the step coming from your back leg. Your stride should be longer in the back, not the front.

-Walk with your back straight but lean in to the walk. To do this stay upright and make sure your shoulders and back are not rounded. Push your chest forward and lean in to each step, so it seems like you might fall if you don't keep stepping forward. This gets you going faster and uses more muscles.

Walking for cardio should be challenging. You need to breath heavy and sweat. It should be maintained this way for at least 20 minutes.

Finally it's best to keep making goals for yourself. Walk up bigger hills, walk for longer, walk faster etc. Changing your routine and competing with your previous walks is the fastest way to seeing great results.

Walking for cardio is extremely effective and actually works for fat loss and health results when done correctly and consistently. Even if you do something else really well like running or cycling, try it out for a few months and I guarantee you will be pleasantly surprised!

Walk For Health And Fitness!

How Many Carbohydrates Do I Need In A Day?

I can't stress enough the importance of a well balanced diet. To have boundless amounts of energy you need to consume the right amount of carbohydrates, protein and fat as well as vitamins, nutrients and water.

Carbs are your energy source. They are the fuel that feeds your brain (which consumes a ton of calories a day, by the way!) and allows you to work out and perform your daily physical and mental tasks. They also play a major role in the functioning of the immune system, fertilization and blood clotting.

Examples of healthy carbohydrates would be:

• Whole grain pasta


• Brown Rice


• Whole grain bread


• Fresh Fruit


• Vegetables


• Beans


• Whole grain cereals

Examples of bad carbohydrates would be:

• Pop


• Chips


• Cake


• French Fries


• Pizza


• White bread, pasta and rice

Carbohydrates have 4 calories per gram.

Let's say you pick up some pasta that has a total of 330 calories per serving with 65 grams of carbohydrates.

65 X 4 = 260

260/330 calories or 79% of this pasta serving is all carbohydrates. Well pasta is known as a carb food!

How Many Carbs Do I need In A Day?

It's recommended that you consume 40-65% of daily calories from healthy carbs. If you are trying to lose weight keep it at 40-50% and if you are gaining 50-65%.

Let's say you are on a meal plan that allows for 2000 calories/day and you are not on an aggressive weight loss plan but you want to watch what you eat.

2000 X .45 = 900 calories a day from carbohydrates.

I've been trying to drive the point that you must pick healthy carbohydrates to eat because carbohydrates are almost always over-eaten. Ever hear someone call themselves a carb addict?

If you are eating too many carbs in addition to eating white pasta, rice etc you are doing your body more harm than good for a few different reasons.

Eating "white carbs" actually make weight loss harder. White foods digest more quickly than brown and whole grains and you feel hungry again very soon. White foods lack nutrition like protein and fiber and are therefore called, "empty calories." This means you are wasting your daily allowance of calories on food that isn't providing anything beneficial to your body.

Even more importantly too many starchy carbs messes with your blood sugar levels and can contribute to causing diabetes, heart problems and making you tired half way through the day.

Carbohydrates are definitely a good thing for your body. Just make sure to choose the healthy ones and eat them in moderation.

Happy, Healthy Eating!

Exercise Makes You A Better Lover

People exercise to be healthy, lose weight, gain muscle mass or repair their body after an injury. We all have our reasons to exercise but no motivation is greater than the idea of being more attractive and to become a better lover, in addition to the health benefits received from exercise.

Here are some ways that exercise improves your sex life:

• Increased Confidence. Even after one workout your self-esteem improves. You feel better about yourself and this leads to feeling more comfortable sexually.


• Looking good naked makes you more uninhibited. This means a more fun and exciting sex life!


• Better Cardio Endurance. If you can run straight for an hour can you imagine what kind of stamina you would have in the bedroom?


• Stronger muscles especially the upper body and core means you can maintain positions for longer periods of time as well as change positions more fluidly. Who doesn't want fancy, acrobatic sex?


• Increased circulation to the genitals means better, stronger orgasms


• Couples that work out together, stay together. If you are in a relationship having activities to do together and shared interests, strengthens your bond and keeps things exciting.


• In addition to the previous point, when couples exercise together the increased HR, sweat and adrenaline is great for getting in the mood!


• Singles that work out can find like-minded partners by trying out new physical activities and potentially meeting their future lover. Good single spots are in the gym, activity groups/clubs or exercising outdoors.


• Exercise and sex strengthens the immune system, reduces depression and stress. Less physical and mental illness = A lot more time for sex!


• Having good flexibility is great for the more "advanced" positions.

Using sex as motivation to get fit is actually very effective. Feel free to reward yourself with a sexy outfit or strawberry fondue for two:)

Stay Sexy!

Manual Vs Electric Treadmill. Personal Observations

A week ago today my Mother gave me an electric treadmill. Super cool Mom, huh?

I love to run outside best but winter runs just scare me! Running on ice? I think not! Before I had a home treadmill I would walk 15 minutes to the gym to run on their electric treadmill and then walk home. It was very time consuming. I also managed to get runs in at gyms where I have worked. Still, nothing beats running on your own time and terms.

Prior to a week ago I was using a manual treadmill for my indoor morning runs, due to the cold Toronto winters. I originally thought that using a manual treadmill would improve my run times, since you have to put more body in to it, to make the belt move.

I noticed right away it was indeed more challenging to gain speed. I went from a 6.0-6.5 tempo run and a 7.0-7.5 sprint, to a 4.0-4.5 jog and a 5.5-6.0 sprint. 4.0 is the speed I walk at outside! I also run quite a bit faster outside too. It must be because I'm not staring at times, numbers and a wall. I also noticed I couldn't run for very long on the manual. It was extremely tiring. Not only was my speed significantly decreased, so were my miles!

I'm inclined to believe after having experienced it, that manual treadmills are not for runners. It's quite easy to walk on them but I found running most difficult. For one thing, I had to hold on the entire time to keep the belt moving. To be honest, I felt like I was pushing a shopping cart the entire time!

It was very discouraging and eventually, despite long lower body stretch sequences afterward, I started to get sore in my ankles and hips.

Last Friday I ran my first run on the new electric treadmill. Thinking I would have improved I set the speed right away (after a warm up of course) to 6.0 and ran 40 minutes.

I have to say, the next day I felt like I was hit by a truck! I could not even walk down the stairs because my calves and hamstrings were just so sore. I hadn't been that achy from a run since my 10k!

I had to reduce my speed and even take walking breaks. I haven't had to do this since I started running almost 5 years ago! Needless to say, this has been an unexpected set back. Even still, I'm not going to give up. I see it as a challenge. Not only will I gain back my speed and distance but I will surpass it and improve my times.

This week alone has shown big improvements compared to the manual treadmill. On the manual I was running about 10 miles/week. My first week on the electric treadmill I have ran 23.5 miles and burned more than 3500 calories! I've also managed to run tempos again, without having to stop for walking breaks.

Here's a quick Pro and Con on manual, electric and outdoor runs:

Manual Treadmill

Pros

-Affordable

-Small and easy to store

-Great for beginners that need to start by walking

Cons

-Has a 200lb weight limit

-Isn't easy on your joints

-Can't run very easily

-The calorie count was extremely low, like 100 calories per/hour!

-You have to hold on at all times

-You have to stop running to adjust the incline

Electric Treadmill

Pros

-Has better features such as programs, a heart rate monitor and fat calories burned

-Much easier to run faster and longer

-Incline can be changed while you are in motion

-Using a build in HR monitor is great for controlling workout intensity and making sure you aren't over exerting yourself

Cons

-Running on any treadmill can seem repetitive and boring

-Electric treadmills need maintenance

-Fixing a broken electric treadmill can be expensive. It's can be hard to find parts to fix it. Also when it breaks down for good, you have yourself a big pile of useless junk to dispose of.

-Electric treadmills are bigger and harder to store.

Running Outside

Pros

-Lots to see. You never get bored

-You can run a different route with varying speeds, times and terrain every single day.

-It feels very natural

-No machine maintenance or worrying about anything breaking down on you

Cons

-Outdoors runs can be spoiled by rain and cold weather

-Unless you have a HR monitor it's hard to track intensity. I track my routes with a pedometer and on Google maps to at least know my distances

-Can potentially be dangerous because of cars and things laying in the road. I once sprained my ankle because a giant beetle jumped in my way and scared the crap out of me!

-You are likely to face harassment by goofs in the streets and in their cars.

-Your running shoes wear out rather quickly

Choosing how you want to get your runs in is up to you but if you ask me nothing beats outdoor runs in the summer and electric treadmills in the winter.

Keep Running!

Quick Quote

"If at first you don't succeed, failure may be your style."
Quentin Crisp `

It's rare to succeed on the first try! When you see successful people, we sometimes forget or don't realize that their achievements didn't come naturally. It takes hard work, courage and perseverance to accomplish goals.

Always Keep Trying. Never give up!

How Much Protein Do I Need A Day?

To have endless amounts of energy and feelings of well-being we need to eat a well-rounded diet of carbohydrates, protein and fat which are called macro-nutrients, meaning we need large amounts of them in our diet. In addition to vitamins, nutrients and water which are packed in to the macro-nutrients. Provided you are making healthy food choices.

Eating protein is essential to great health and fitness. Protein is responsible for helping to build and repair muscle tissue, bones, cartilage, skin and blood as well as hair and nail growth.

Healthy sources of protein are:

• Lean meats. Choose healthy lean cuts of meat without all the fat still on it. If you eat poultry take off the skin. Also fish is a healthy protein source because it is low in fat and cholesterol. It also has heart healthy Omega-3 fatty acids.


• Eggs and especially egg whites. Egg whites are just the egg's protein and is the best source of fat and cholesterol free protein.


• Dairy products. Choose low fat cheese, milk and yogurt. An excellent source of healthy protein is cottage cheese which can be added in to recipes if you don't like the texture.


• Legumes such as peas, beans, lentils and peanuts.


• Whole grains such as rye, wheat, rice, barely and oats


• Nuts, especially almonds are a tasty and wonderful snack with good fats and protein. I like to have a small handful of almonds after a workout!


• Tofu, (bean curd) tempah (soy) and other meat alternatives are not only a great source of protein they are usually cholesterol free and lower in fat content than meat. They don't make you feel heavy or sleepy after eating and open possibilities of new and exciting meal options.

For every gram of protein there are 4 calories.

For example:

On the nutrition label you see that your protein powder has 120 total calories per serving and 24 grams of protein.

If you multiply 24 X 4 you get 96 calories.

So now you know that this food item is made mostly of protein (96/120 calories) and therefore, a great protein source.

So How Much Protein Do I Need In A Day?

Protein is not stored in the body like fat and carbs. It's used up right away and there isn't any reason to eat a whole bunch of it. Actually eating too much protein that cannot be used, will be broken down in to sugars or fatty acids. Protein does not build your muscles or give you strength, exercise does. Protein is a building block and an aid, so a modest amount of protein is sufficient.

It is recommended that you eat 3-6 serving which is equivalent to 5-7 ounces a day.

You can figure out how many grams you need in a day based on your body weight.

Multiply your body weight by .8

150lbs X .8

=120 grams

Bodybuilders and athletes eat more protein that the average person ranging from 1 gram per lb-1.4.

Eating a balanced diet complete with healthy food choices is the guaranteed way to get results with your fitness program.

Keep in mind that reaching your fitness goals is 50% exercise and 50% nutrition.

Eat Right, Get Fit!

Protein Shakes All the Whey Taste Soy Good!

Protein powder is a fitness supplement with the two most popular varieties being whey and soy.

The powder can be mixed in to a beverage with just water or for a more tasty option, in a smoothie along with fruit, vegetables, juice and/or yogurt. The powder also comes in many flavoured varieties such as chocolate, vanilla, strawberry and pineapple.

Protein powder is beneficial because protein is the building block for muscles. Not only does it aid muscular growth it also helps to repair damaged muscle tissue more quickly. On top of added protein the powder has less fat, lactose sugar and cholesterol than eating eggs, cheese or meat and is a refreshing alternative to ensure your daily protein requirements are being met.

Here is some specific information about whey and soy as well as protein in general, for you to make the informed choice on your next protein supplement purchase:

Whey Protein

• Whey is a cheese by-product. So right away this product would not be suitable for vegans.
• The amino acids in protein helps to maintain your blood-sugar levels. It control your appetite and reduces periods of sudden hunger when blood-sugar levels drop. You may experience energy highs and lows if your diet is too high in carbohydrates. The extra protein will help stabilize this. Ultimately this is great for weight loss and controlling your diet in general.
• Whey (and soy) protein can be made from concentrate (5-6% lactose), isolate (1% lactose) or a combination of both. This is in reference to how to the proteins are produced. Isolate is better quality and more expensive. It is also better suited for those who are lactose intolerant. However a combination of both is the best bet for your money.
• Whey protein ranges from approximately 100-115 calories per serving of about 30g. Approximately 1-2 grams of fat and approximately 20-30 grams of protein.
• Keep in mind that scoop sizes vary. So look at gram amounts when you are comparing products instead of "Per Scoop Amounts." It can be deceiving.

Soy Protein

• Soy protein powder almost always has less protein than whey, per serving. It also is the second most allergenic food next to peanuts.
• Soy powder is made from the legume the soybean which has many beneficial health benefits such as being easily digestible which is great for pregnant women and older adults, a binding agent for minerals, lowers bad cholesterol and reduces the risk of heart disease.
• Soybeans are a complete protein source. Meaning, it has ALL the amino acids that the body needs to function properly. Usually you need to eat different food sources to accumulate all the necessary amino acids, but soybeans have it all!
• Soy isolate is better quality with 90% protein on a moisture free basis while soy protein falls in around 65% and also has a bit of a soy bean taste to it.
• Per serving of soy protein powder of approximately 30 grams there is 90-110 calories, 1-2 gram of fat, 15-25 grams of protein.

Protein powder is a very safe supplement that can be used daily. However as with everything in life, moderation is key to best results so don't drink more than two shakes per day using the recommended dosage.

The best time to drink a protein shake is right after your workout to restore calories and to get that protein working at repairing and building muscle tissue.

Try it!

How Often Should I Exercise?

According to Health Canada's Physical Activity Guide you need to accumulate a minimum of 60 minutes of physical activity a day. This can be done 10 minutes at a time throughout the day. Activities can be anything physical that you enjoy doing or even chores you have to do anyway. Some examples would be walking, gardening, housework and other lawn maintenance duties.

Depending on your fitness level and goals exercise times and days will vary. The best thing you can do to make exercise a priority in your life, is hire a personal trainer to ensure you get effective, quality workouts in every week.

Beginners - Exercise 1-3 Times Per Week

• When you are a beginner anything you do physically will improve your health and well-being.


• Start by making it essential that you accumulate your 60 minutes of activity a day.


• Determined and excited beginners can start out by exercising 2-3 times/week. I wouldn't recommend anymore right away. When you first start out it's ideal to have a day or two of rest in between workouts to screen for injuries or conditions.


• It's easy for some beginners to get burnt out and discouraged. It's better to play it safe and make your transition in to a healthy lifestyle a smooth one!

Intermediate - Exercise 2-5 Times Per Week

• An intermediate exerciser is someone that has been working out consistently for a year or more. By this point you have more specific goals than to get healthy or lose a few pounds.


• A great goal is to try training for a charity race like cycling, running or speed walking.


• This is also a fantastic opportunity to hire a personal trainer to help you set up a challenging goal and then train to get there!


• A good week for an intermediate exerciser would be 2-3 strength training sessions and approximately 2 cardio workouts.

Advanced - Exercise 4-6 Times Per Week

• The advanced exerciser is a fitness enthusiast that knows her/his way around the weight room, has reached multiple goals and if they haven't already, are ready now to train for something extremely challenging and possibly professional.


• Advanced programs usually allow a day or two off per week while the rest of the week is spent training hard and eating clean.


• Advanced goals could be a fitness or body building competition, training for a sports competition like martial arts, a professional endurance event or extreme sports such as rock climbing.


• An advanced week would depend on what you are training for but would most likely include more than one training session a day some days, with strength and cardio in the same day.

No matter what level you are, remember that every workout must include:

• A warm up for 5-10 minutes


• A cool down for 3-5 minutes


• 5-10 minutes of stretching

Happy Training!

Marathon Motivation

"The woods are lovely dark and deep, but I have promises to keep, and miles to go before I sleep, and miles to go before I sleep."

Robert Frost

As endurance race season approaches in Toronto for all the marathons, half marathons, ultra marathons, fun-runs, cycling events and triathlons I wanted to start using motivational quotes that apply.

Being an avid reader and fan of all poetry (Nerd Alert!) I wanted to use Robert Frost's "Stopping by Woods on a Snowy Evening" written in 1922. Even though it's only the last stanza that applies.

Hopefully we won't have many more "Snowy Evenings" and then people like me, who can't take the bitter Canadian cold (or should I say Frost?) can start training for their runs outside again.

Happy Training!

Health Benefits Of The Rowing Machine

Using the rowing machine for cardio exercise is a fun and beneficial workout. Here are some of the advantages to rowing :

• Rowing burns A LOT of calories, up to 800 an hour.

• The movements of rowing require you to move your arms back and forth repetitively. Your heart loves that!

• It's a low impact exercise that's easy on the knees and ankles

• Your whole body is active

• Machines are built to feel and sometimes even sound like you are on the water

• Rowing machines can be taken outside

• You can track your rowing progress and see how you would do in an actual race!

The picture today is from the back of a Concept 2 indoor rowing machine owner's manual from 1986! My Great-Aunt had this gave it to me. It's a funny picture that really had me laughing.


It also inspired my post today.

Row On!

Lift Fast, Or Lift Slow? Lifting Tempo

If you have ever watched a group of people in the weight room you may have noticed that everybody lifts at a different speed. Some people lift incredibly fast while others seem to be working out in slow motion.

While lifting fast or slow is neither right or wrong, your lifting tempo is important and should be a conscious decision every time you lift weights.

I want to list a few pros and cons to each method of lifting:

Fast Lifting

PROS

• Fast lifting is functional. Do you reach over your head in to the cupboard for a can of soup in slow motion? No, you reach up quickly and grab it. Functional training has been steadily gaining popularity and it's no surprise! Being able to take your hard work at the gym and apply it to everyday situations is incredibly useful. I love being able to carry my grocery bags home and not having to make two trips! It's also nice knowing that I will be independent as I age. I won't have to rely on friends and family to help me complete simple chores.

• Fast lifting also allows you to lift heavier. If you have ever watched power lifters you will notice their lifting tempo is quite fast. If your aim is sheer power and strength than a fast lifting tempo may be for you.

• Fast reps are also used for sport specific training. You need to train muscles for how they will be used. Athletes for the most part, need fast and powerful training for fast and powerful muscles.

CONS

• Lifting fast is not recommended for beginners simply because their lifting technique has not been perfected. Fast lifting without proper technique may cause you to use momentum in all the wrong ways! Swinging your body with heavy weights will surely cause an injury. Especially be careful of the low back and avoid a fast tempo all together if you currently have any lower back injuries or conditions.

• Most people lift to achieve nice muscle tone or increased mass. To achieve this goal you need increased tension when you lift. The faster you lift the LESS tension you are putting on your muscles.

Think of it this way; when you lift the weight your muscles are working. This is called the positive phase of your rep. When you are lowering the weight (negative phase) your muscles face resistance.

Resistance = Increased blood flow. You want to increase blood flow to the muscles because this helps stimulate growth while you rest in between workouts and heal. Your muscles grow to match the demand of the work you lifted with so they will continually progress in strength and appearance.

Slow Lifting

PROS

• Slow lifting is great for beginners because it teaches body awareness. When you lift slow you concentrate. You watch the muscle being worked and you feel every single movement right down to your twitching muscle fibers. A slow lifting tempo is safer and is a good speed to learn new exercises on.

• As mentioned above, slow reps increase tension on negative reps and is a proven training method for muscle size and appearance.

The good speed for a slow rep would be 4 seconds up, 4 seconds down However some people lift much slower.

CONS

• Slow lifting is well...Slow. It can get boring. My suggestion to avoid this, is to concentrate on the benefits of slow lifting and how it will help you achieve your goals. Also, switch up your tempo once in a while to take a break from slow reps and to keep your body guessing.

• Unlike fast reps with heavier weights, slow reps require a lighter weight. If you are used to lifting a heavy weight and then you have to lighten your lifting load, it may seem like you are going backward in strength gains. However, this isn't really a con because it's all psychological. If you aren't focused on how much you are lifting and instead are focused on what you are doing for your physique, all is well. Besides, when you can't even finish the set going slow with a lighter weight, you will be glad you went lighter!

A good middle ground is the standard rep. 2 seconds up, 3 seconds down. This is what most people are doing without even realizing it! Another "best of both worlds" method is fast positives, slow negatives.

For most people I would recommend standard-slow tempo training for the most part and throwing in a fast lifting tempo once in a while for change and to improve explosive power.

Choosing the right lifting tempo is crucial to results. Next time you lift try out fast, slow and standard tempos and get a feel for all three. Then evaluate your goals and chose the best tempo for what you are looking to achieve.

Lift Hard!

Heart Rate Monitor Basics

The first heart rate monitor was said to be invented by The Polar Electro Company in 1977. It was used to train the Finnish National Cross Country Ski Team. Heart rate monitors were sold in retail by the late 70's to early 80's and continue to improve in technology and design to this day.

The heart rate monitor is a great piece of fitness equipment used to track your heart rate in real time. Heart rate monitors also have neat features, like time specific heart rate zones, averaging heart rate over a workout period, calories burned as well as detailed logging that can be downloaded in to your computer.

The heart monitor usually comes in two parts. The wrist receiver (doubles as a watch) and the chest strap. The chest strap has electrodes in contact with the skin that monitor the electrical voltage in the heart. When a heart beat is detected a radio signal is transmitted and the receiver uses this to determine the current heart rate.

Cardio machines like the treadmill and elliptical trainer have built in heart rate monitors. After entering in your information such as age and your program choice the machine will adjust the resistance until your heart rate is in its desired zone. It will continue to assist you to maintain your target for the duration of the program.

Newer heart rate models come in wireless models, without the chest strap. Instead they go from the receiver to a pulse band around the finger. There is also talking heart rate monitors and sweat band monitors. In 2005 the first sports bra heart rate monitor was released by Textronics Inc which is a comfortable alternative to the chest strap for women.

The heart rate monitor is an amazing tool to accurately monitor, track and progress all of your cardio training workouts. They are extremely useful for runners and cyclists to prevent over-training and to be pushed when under training.

Go Get 'Em!

How Much Water Do I Need A Day?

Experts recommend 8 glasses a day (a glass being 8 ounces) but they are also assuming you weigh 150lbs, you live some place cool and you exercise 20 minutes a day. Certain factors effect daily water requirements like being ill, living at high altitudes, the temperature where you live, the amount of exercise you receive a day etc. You will find that with most calculations, the number of glasses per day falls between the recommended 8-12 cups. If you want to play around with these factors there are great water calculators online.

Here are a couple simple water calculations to personalize your daily hydration plan:

Every pound of body weight = 1/2 ounce of water

125 X .5

= 62.5 ounces

Now you can divide by 8 (8oz per cup) to get the number of cups/day

62.5/8

=7.8 Cups of water/day

Another method is to base daily water needs on caloric intake. One millilitre of fluid for every calorie consumed. Converted to household measurements that's .034 ounces.

.034 ounces X every calorie

.034 X 2000 (assuming our case study eats 2000 calories a day)

=68 ounces

/8 ounces per cup

=8.5 cups/day

Water is crucial to your fitness program, weight loss and keeping your body in top working order. Drink your daily recommended intake of water as well as foods with lots of water content like fruit to stay healthy and be fit.

Drink up. Cheers!

Running Posture

I've been running for about four years. After learning how to run properly it has improved my run-times and has also minimized injuries. Running posture is important, especially for distance runner who are likely to suffer from repetitive impact injuries.

From head to toe, here is running posture:

Head- Run with your head up and pointed forward. Don't look at your feet as this compromises the rest of of your body's posture.

The best visualization technique I've learned is the "puppet posture." Picture a string coming out of the top of your head, pulling you upright. You are hanging there and your feet are barely touching the ground. Using this technique, I actually get a sense of floating or flying. It makes running seem even more natural than it already is and keeps me aligned in perfect form.

Eyes- Are facing forward but are darting around every few seconds to watch for cars, pedestrians and obstacles that could injure you on the sidewalk.

Ears- Should always be listening. If you run outside with headphones don't blast your music. Keep it at a volume low enough to hear cars, sirens, horns and people.

Mouth- Should be relaxed. A good test that tells whether you are running in a relaxed position is jiggly cheeks.

Shoulders- Neutral and not tensed up. Don't clench or pinch your shoulder blades together or pull them up toward your neck.

Arms- Bent at the elbow making a 90 degree angle resting at your side. They should be loose and relaxed. Not stiff and tucked in your body.

Hands- Slightly cupped and again, relaxed.

Torso- Flexed, moves with the legs and hips. Use your abs to help propel you, give you stabilization and maintain balance.

Hips- Facing forward and flicking left to right with the legs.

Butt- Put some glute in to your runs. Flex your glutes and concentrate on each stride coming first from the butt, then the legs. You can really get a great glute workout running uphill.

Legs- Shorter running strides are better than the long ones. They reduce injuries like muscle pulls and strains. They also save energy during long runs. You don't want to burn out before crossing the finish line because you are moving your legs inefficiently. However find the balance between the long and short strides. You still want to be running, not shuffling along.

Knees- Slightly flexed to take impact. Sprinters raise their knees more than endurance runners for power.

Feet- Run heel to toe. Not on your tip toes. Your feet should land directly underneath your body.

Putting it All Together

Always start your run with a warm up. Your body needs time to get the idea that you are indeed, running! I find that sometimes I even walk funny for the first few minutes simply because my body hasn't coordinated itself yet.

Muscles also need a warm up to reduce injuries.

As you start running gradually increase your speed as to not shock yourself and lead your bod to an early burn out.

Remember to cool down at the end so your heart rate and circulation can go back to normal before taking it easy.

Everybody has a different running style but as long as you follow the basic principals of running posture your runs will go smoothly an injury free.

Have a Great Run!

Getting There

I believe the problem many people have, is just getting out for their workout. Once you are outside or at the gym, you get the exercises done. It's getting there that is the hardest part.

Here are some suggestions to encourage yourself to get to your workout destination:

• Leave your exercises clothes/gear out the night before and somewhere that is visible. I use my coffee table because I walk by it constantly and it's right in front of the TV. So if I even think of turning that TV on, my gym clothes are sitting right there, in my direct line of vision to nag me.

• Tell your family and friends when you are going to work out. If you mention to someone you live with you WILL be leaving in the morning to run, go to the gym etc then you have a bit of pressure to stay true to your words. Besides when they ask if you went, you don't want to have to tell them you blew it off because "You didn't feel like it."

• Always remember how you feel after you exercise. Do you feel invigorated, energetic, healthier, sexier, all of the above? Using the "exercise rush" to motivate you in to getting the routine done gives you good feeling to look forward to when you are finished.

• Reward systems always work well. For example, after I finish 5 workouts this week I will buy a new pair of sweatpants for the gym. Everybody likes to buy themselves presents so you make yourself earn it! As a short term reward purchase a protein bar or make a protein shake after you exercise. Healthy and refreshing. Just don't go rewarding yourself with pie!

• Record your work outs on a calendar or to do list. It's psychologically satisfying to see all your completed exercise days in one spot or to be able to put a check mark beside an item on a to-do list.

Try out these suggestions or work with what motivates you personally to get your exercises completed and to stop making excuses for yourself to not work out. Remember, the toughest part is getting there.

Get there and you will succeed!

The Aerobic Step

Many people don't think to use the aerobic step outside of step class. However, it's a fabulous tool for strength training.

Here are some strength training exercises that can be used on the step:

• Stack on a few risers (pieces to adjust height) and use for step-ups. Use a challenging weight with dumbbells at your side for resistance. Just remember to use one foot at a time for about 15 reps, step up with your foot flat, put the weight in your heel and focus on the quad as the working muscle. Throw in a knee raise when it gets too easy!

• While doing step-ups use two dumbbells that you can complete approx 12-15 reps with and combine lat raises, front raises, overhead press, bicep and hammer curls to your steps to simultaneously work your arms and shoulders.

• Aerobic steps with a few risers also make a great place to do dips for the triceps.

• Steps also substitute for a weight bench. Some exercises on the step would be the bench press, flyes, one-arm rows and a ton of ab exercise variations.

• The step is great for calf raises. Start by pushing the step against the wall and using your body weight only go up on your toes and then drop your heel off the step. Repeat about 15 times. When your calves become stronger you can try on one leg or with weights.

• Aerobic steps are great to use as a cardio boost in between strength exercises. Do body weight step ups for a few minutes to get your heart rate back up. You can alternate feet or stick with one foot at a time for a 1-2 minutes each side.

• The step can be used for push ups. Put your hands on the step if you are a beginner and your feet on if you are advanced. You can also put one foot on for lunges.

The aerobic step is a great piece of equipment for home gyms and tight spaces. It's a great tool for strength training and can be used in multiple ways to give you an awesome workout.

TRY IT

Workouts on the Go

One of my most common client concerns is that they don't always have time to work out on their own, in between training sessions. This is a very legitimate concern and when I hear what some people's scedules are like, I'm amazed they manage at all. Unfortunately there is no way for us to add in an extra hour to our day, without losing much needed sleep! So we need to make the most of every workout opportunity we can.

When life becomes too hectic for me to hit up the gym I do what I call "Power workouts." This basically means, I work out in little bits at a time, a set here and there, throughout the day.

A few examples of typical "Power Workouts":

• Speed walk wherever you go. Sounds obvious but it truly makes a difference. For example. Say someone that weighs 2oolbs walked 1 mile at a rate of 2mph. They will have burned 91 calories. If that same person pumped up the pace to 4.0 they will have burned 127 calories. In a week the slow walker burns 637 while the speed walker burns 889 calories. Just from walking 15 mins a day!

• Sometimes I find myself with a brief period of waiting around in the middle of a hectic day. Waiting for water to boil, waiting for a call-back etc. During those times I do body weight exercises. Squats in as many sets of 15-20 reps that I can, push ups in sets of 15-20, calf raises in 3 sets of 20 (toes in, out and forward) and crunches in sets of 20-25 reps. It doesn't take much to feel an exercise the next day!

• Health conscious companies are beginning to open fitness facilities on-site, have corporate membership rates with a local gym, or even have a hired trainer come to the office to train small groups on lunch break. Look in to these programs and if your office doesn't offer any of the above ask co-workers if they would like to go in on a small group trainer, or even a 15 minute lunch break power walk.

• Have you ever heard of a swear jar? Well during hectic times it's probably pretty common to curse quite a bit. Not that I do this, but I know it happens:P So instead of dropping change in to a jar, drop and give yourself 20. It's an unconventional suggestion but hey, humour can get you through a tough day. You might as well make it benefit you physically as well!

• Even people with the busiest schedules have some down-time in the evening. I'm not saying you should skip your favourite TV program or not read your magazines. What you can do is stretch in the evening while you are enjoying normally sedentary leisure activities. Stretching is usually forgotten about, especially when people are busy but a good stretch in the evening before bed will make you sleep great, feel totally refreshed in the morning and completly ready for the new day.

Life gets hectic but never allow your schedule to take over caring for your bod. A couple of crazy weeks here and there shouldn't set back all of your hard earned efforts in the gym. There are always small things you can do to keep up with your fitness routine until you have a spare hour or two to get back in the gym.

Stay Fit!

Your Motivational Quote

"We only grow when we push ourselves beyond what we already know. "


-Unidentified Author


Sometimes it takes a new experience, taking a risk and trying something new to get to know yourself better, test yourself and ultimately, experience a change for the best.

Why Hire a Personal Trainer?

Personal training isn't just for movie stars, rich and famous. According to trends it's expected that soon enough, having a personal trainer will be as typical as having a family doctor. With trainers and doctors regularly communicating and sharing information to better their client's health and wellness, that's not surprising. It's very common to be prescribed exercise. It has great physical and psychological effects and it sure beats pills, treatments and surgery.

Personal training IS for everyone. Especially if you can identify with any of these scenarios:

• You have never been to a gym before. It's common for someone wanting to get in shape, to get a gym membership. That's a great starting point but that only sets you up with the equipment you need to reach your goals. If you don't know what the gym equipment is or how to use it, there is a good chance you will become discouraged, embarrassed or worse, injure yourself.

• You know gym equipment well enough and you have started to reach goals but then your progress stopped. This is called a plateau and it can be incredibly frustrating and challenging to push through it. It helps a great deal to have a personal trainer that can provide you with the necessary assessment to figure out what the problem is. The trainer then creates a program to conquer the plateau and pushes you to complete a tough workout. It's quite hard to push yourself. Speaking for myself when I am working with a personal trainer, my workouts are always so much harder. I complete more exercises and feel more challenged in general

• You would like the commitment. It's pretty easy to put off your workouts "until tomorrow." If you have a personal trainer you have an appointment that you are expected to attend. You have someone waiting for you to work out with. This kind of (good) peer pressure will help you to stay consistent with your fitness routine. Plus you always have some good company while you're at it!

• You are tired of dieting and you just want to lose the weight already! We try to lose weight in so many different ways before asking for assistance. The grapefruit diet, pills, the hula chair (don't ask!) and workouts and diets from magazines, to name a few. If you are someone that is tired of being disappointed by diets and equipment that are not as promised than personal training is exactly what you need to succeed. A personal trainer will tell you exactly how to eat and work out to lose that unwanted weight FOR GOOD!

• You want to build muscle but you are not an easy gainer. Putting on muscle is hard work. You need to eat exactly as planned, you need to life heavy and you need to time your workouts so your exercise and recovery time is perfect. It helps so much to have a trainer to help you lift to failure, spot your heavier weights and motivate you to work as hard as necessary to get buff.

• You are recovering from an injury, operation or pregnancy and your doctor has prescribed fitness to regain strength and/or to get you back to your previous shape. When getting back in to fitness after a serious injury, the worst case scenario is you agitate it farther by working out with incorrect form. Hiring a trainer that is experienced and certified in rehabilitation or pre/post natal fitness is the sure way to go. Not only build yourself back up but be in better shape than ever before.

• You feel uncomfortable in a gym environment and want to get in shape, but you aren't sure how to get fit at home. Or what you have been doing isn't working. Home training is great for those of us that are not ready for the gym just yet. Having a personal trainer come to you is private, confidential and comfortable. There's no need to be distracted working out in public if it makes you uneasy. A home trainer will make you look and feel hotter than ever and ultimately, build your confidence.

• You are busy and like things to be quick and convenient. The GO-GO-GO people really benefit from personal training. With trainers being able to organize shorter, more efficient programs you can get in, get out and get fit quickly and without the hassle of setting things up and cleaning afterward.

• You need quick results. Wedding, photo shoot, audition, reunion. There are times we need to look good, NOW! If you wanted to lose 10lbs it could take MONTHS on your own. A personal trainer knows exactly what things need to happen to lose that weight in a fraction of the time.

• You have sport specific goals. Running, cycling, Skiing golf etc. From athletes to the weekend warrior personal trainers can teach you sport specific exercises that challenge your strength and/or endurance in ways that can be directly applied to your sport. Get trained to compete at your best and have a great workout all in one.

• You don't want to have to think about it. Whether you are a seasoned veteran in the gym or a beginner working out from home, planning a routine every time you train, tracking your results and making adjustments to continue progressing is a lot of work! It's great to just have to worry about showing up (or with home training, not even that!) and the rest is taken care of for you. An effectively designed program, and someone to make sure your routine is being done properly makes sticking to your fitness schedule a piece of low fat cake!

• You are bored and unmotivated working out and would like a challenge. Everybody goes through fitness slumps. It's natural. Having a personal trainer can spice up your workouts, show you new exercises and techniques and spark your interest in fitness again. Sometimes it takes a new activity or fitness outlet to make you excited to work out again.

• You have been advised by either your doctor or someone close to you that your health is at risk. Sometimes your health is the final straw when it comes to getting in shape. I think it's wonderful when people come around and become proactive in bettering their health and fitness for themselves and their family. If you are coming from a situation where you haven't worked out in ages it's best to hire a trainer that knows your limits and keeps you motivated to want to get healthy again.

Anybody can benefit from training. It's a remarkable service that has helped tons of people to achieve exactly what they have always wanted in a lot less time than they ever could have imagined. Choose a trainer you feel is a good match for your needs and try it out. I guarantee you will be pleasantly surprised with your personal training experience!

GET FIT!

Yoga Styles- Part 2

In yesterday's post I discussed three styles of yoga, the yogi that introduced the style and the clients they are best suited to. In this article I will explain three more styles and give a quick run-down of yoga class etiquette.

Bikram- Also known as hot yoga was introduced by Bikram Choudury. Bikram yoga is another branch of Hatha. It is characterized by a room heated to a temperature of 105F (40.5C) with a humidity of 40%. The classes are typically 90 minutes in length and suited for participants of all levels. The class always consists of 26 postures and 2 breathing exercises. If you are going to try hot yoga make sure you bring a change of clothes. The heat plus the exercises won't leave you with a dry spot on your shirt after class!

Kundalini- A physical and meditative discipline, this style of yoga is more focused on the spiritual and breathing aspects of yoga teachings. The purpose is to use breath control in conjunction with asanas (postures) to free energy in the lower body and allow it to move upward. Kundalini uses rapid and repetitive movements rather than poses held for long periods of time and the teacher usually leads the class with chants. This style is great for anyone who wants a mind-body connection.

Mysore- Named after a city in India where Sri K. Pattabhi Jois' Ashtanga school is located this isn't a "style" of yoga but is IS an interesting and unique style of class. A Mysore class looks chaotic at first! Everybody is doing something different and the class is notoriously silent, aside from the occasional whispers from the teacher! The purpose behind a mysore class is for every student to practice asanas given to them individually by the instructor. You practice your posture until the teacher comes around again to teach you a new posture or sequence of asanas. The great thing about this class is that it's for everyone, as the instructor gives out postures based on experience. That and you get to see what the experienced students can do for extra motivation!

Yoga as an exercise has formed interesting modern styles such as naked yoga, chair yoga, laughter yoga and hip hop yoga. Instructors are very creative in inventing new fun styles. I'm positive there must be a yoga for everyone!

No matter where you go, there are certain things you can do in general, to ensure a great yoga experience:

1. Some studios will have mats included or for additional costs. If you don't have your own mat it is best to call ahead and make sure they do provide them.

2. ALWAYS take off your shoes (and socks) off before entering the studio

3. Wear comfortable, clean clothing and make sure you are not smelly. Most studios are in small spaces.

4. Before the start of a class, participants take the time to warm up, think and get in their zone. It's bad etiquette to start chatting. Wait until after class

5. After the exercise portion of class, many practices include a meditative Savasana (corpse pose) where students lay on their back, reflect and relax. For some, this is what the asana portion is truly for and it's considered a complete faux pas to get up, make noise or leave during this time. If you have to go early, leave before this portion starts.

I hope this small series of articles will give my readers a good idea of what to expect and what to look for when they are choosing the ideal yoga style for themselves. Yoga is a great way to unwind, tone up and feel unbelievably good.

TRY IT!

Yoga Styles-Part 1

Yoga is a complex, ancient spiritual practice originating in India. It exists as a part of religion, spirit and exercise. I want to discuss the styles of exercise associated with yoga.

Yoga is a great supplement to your fitness program. It's a thorough stretch that rejuvenates muscles, relaxes the mind and is sometimes a tough, sweaty workout.

I don't think people should only use yoga as a way to get in shape. There is a lot of hype out there and although a lot of it is true, some of it is not. Yoga won't help you shed a ton of weight or build muscle alone. Yoga WILL make your posture better, which ultimately makes your physique look better. Yoga has the ability to correct posture problems and even the dreaded chronic low back injuries.

When you are starting out, all the options are confusing. Yoga types are named, usually by the yogi (great teacher) that invented it or the school it was developed in. I want to separate the different yoga types and explain each one. That way you can chose the right yoga style for your needs and goals.

Hatha- This is probably the yoga you think of first. Introduced by Yogi Swatmarama, Asanas (postures) held with Pranayama (breathing techniques) are used as a meditative and physical way to lengthen muscles, limber the joints and free the mind. This yoga teaches you concentration, focus and when you finish practicing you feel elated and dreamy.

Ashtanga Vinyasa- This is the most popular yoga style these days. Ashtanga yoga (or yoga flow) introduced by Sri K. Pattabhi Jois, doesn't hold positions nearly as long as other types and doesn't go as much in to breathing techniques, aside from inhale and exhale. Postures flow from one to the next with fluidity. The purpose of ashtanga yoga is to create heat in the body, which leads to purification of the body through increased circulation and sweating. This style is also called "power yoga." It's the most physically challenging style and best suited for someone who wants the benefits of yoga but a good workout as well. Let me tell you something, you will be sore!

Iyengar- This type of yoga was introduced by B.K.S. Iyengar. This style stands out because of the use of props (belts, blocks, cushions, benches, sandbags) as an aid to students to allow them to experience asanas earlier than they normally would, without years of practice. Iyengar is a type of Hatha and focuses heavily on structural alignment of the body through the development of asanas to gain stamina, flexibility concentration and balance. Unlike other styles where students are encouraged to "find their way" by copying the yogi's asanas, in iyengar the class is very verbal and precise with misalignments being pointed out and corrected. This style is very well known for being a good match for the ill, tired, depressed, insomniacs and chronic pain sufferers.

Stay Tuned For Part 2 !

Medicine Ball Maddness!

I love medicine balls! They are great for strength, power and agility training. They aren't just used to throw at a boxer's stomachs, you know:P

Medicine balls have been around since ancient times. They were used by athletes such as wrestlers and on the other end of the spectrum, Hippocrates' rehabilitation patients.

Medicine balls typically come in weights ranging from 2-25 lbs and can be made from various materials. Some look basketballs, some like Pilates balls and other are made from leather.

You can use the medicine ball simply as added resistance to basic exercises such as squats and lunges. Or as a substitute for free weights, like for tricep extensions and bicep curls. Alternately you can combine the basics with the free weight exercises comfortably with the ball to form some pretty badass compound exercises. My favourite compounds with the medicine balls are:

lunge + tricep extensions

walking lunges + twisting for the abs

squat + bicep curl + shoulder raise

Using the ball this way really gets your heart going and definitely makes you sweat.

Medicine balls are commonly known for power training. When I train outdoors I do a drill where I throw the ball out from my chest as hard as I can, sprint to it, throw it overhead and repeat. This really works your chest, arms, shoulders, abs and legs. With a lighter med ball I lay on my back, throw it up in to the air and catch it. However, you have to have good hand-eye co-ordination for this one and also, know how to get away from the ball, in case you can't catch it!

Medicine balls are also great for ab work. Adding a little resistance to your crunches puts on muscle and holding on to the ball is more comfortable than a free weight. Pretty much any crunch you can do, can be enhanced with a medicine ball. Try your crunches with a medicine AND stability ball. The possibilities are truly endless!

Medicine balls are affordable, transportable and durable. They make a great addition to home gyms, outdoor training and are a great way to take your workout up a notch.

Try it!

Weekend Motivation

"A good hockey player plays where the puck is. A great hockey player plays where the puck is going to be"

-Wayne Gretzky

Think ahead. Know your sport. Be the best!

Aerobics Classes = Passe?

When I used to think of aerobics classes, I thought of Jane Fonda, little pink weights and those body suits with the leg warmers. A lot has changed since the fitness class craze of the 80's and 90's. Still I find myself considering the effectiveness of aerobics classes.

The Pros

• Aerobics classes promise a full body workout in an hour or less, consisting of cardio, strength, stretching, core work, agility and co-ordination. All while blasting motivating tunes in a fun and friendly social atmosphere.
• My motto is always "doing something is better than doing nothing." If you prefer a class environment to free weights, personal training etc then by all means do what works for you. Aerobic classes are fun and the routines change regularly
• Classes are more affordable and sometimes included in a gym membership. Gyms located in urban areas with financial and business districts include shorter class times in their schedule, to fit in a workout on a lunch break. Convenience and affordability are always a good thing.
• Aerobic classes have changed a lot over the years. There are classes now that have toughened up like bootcamp, spinning and fitness kickboxing which I find very challenging and effective. Classes have also evolved in to group personal training. Group PT (IMO) is the aerobic class of the future. They offer smaller class sizes, a social environment, good prices and an organized, challenging workout.
  

The Cons

• It's always been my belief that cardio and strength training should be preformed separately. After 30 minutes of aerobics your body is too tired for a proper weight workout. Plus doing 100 reps with those 1lb weights isn't going to get you toned. It's going to give you a repetitive strain injury. Besides light weights and multiple reps isn't weight training, it's cardio. You need strength training as a part of a balanced fitness regimen
• Although classes change regularly they stay at the same level. Basic and intermediate. Eventually these workouts are no longer challenging enough to see significant results. Long term participants of aerobic classes plateau or worse, gain weight.
• Classes with many participants don't receive individual attention. Even the most attentive instructor can't keep her/his eye on 20-30 people for every movement in every exercise. If you aren't preforming exercises properly you might not be benefiting yourself or even worse, causing damage to your body.
• Classes that promise to just tone your butt or your abs don't really work. You can't spot reduce and you definitely don't need an hour of ab exercises. Yikes!
• As a small and final point I want to mention that if you aren't well co-ordinated you may find yourself trying to figure out moves more than you are working out. This is also embarrassing. Trust me, I know first hand:P

There are a few pros and cons to the aerobic class. My bottom line is that aerobic classes are great as a once a week thing to keep you motivated and to regularly try different things. However, to only do classes and to exclude weight training will not help you to attain your goals and in the long run, your efforts will be wasted.

GET FIT

Whole Grain Goodness

Making the switch from white to whole grain is one of the best nutrition decisions you can make.

Whole grain pasta, bread and rice has flavour, is healthier and has more protein than it's white counterpart.

Whole grain is well...The whole grain. It includes the wheat germ, bran and endosperm. White foods are stripped out of these nutrients by processing. White carbs are filled with empty calories. You might as well be eating sugar!

Here are some benefits to whole grain carbohydrates

• Protein
• Fiber
• B vitamins
• Antioxidants
• Vitamin E
• Trace Minerals (zinc, magnesium, iron, copper)
• Reduces Risk of Heart Disease
• Reduces Risk of Type 2 Diabetes
• Reduces Risk of some Cancers
• Improves and helps to maintain bowel health

Be aware that food packaging can be extremely misleading. Just because something is brown, has fiber or is called "100% wheat bread" doesn't make it a whole grain. Some manufacturers strip the outer layer of bran off the whole kernel of wheat, use refined wheat flour and then use molasses to colour it brown. Read food packaging carefully an look in the ingredients for "whole" (ideally first, meaning there is more whole grains than any other ingredient) beside one of these grains:

• Whole Grain Corn
• Whole oats/oatmeal
• Popcorn
• Brown Rice
• Whole Rye
• Whole Grain Barely
• Wild Rice
• Buckwheat
• Bulgur (Cracked Wheat)
• Millet
• Quinoa

Whole grains keeps you fuller after a meal, and for longer. They definitely work to your advantage if you have fitness goals you are trying to reach. Make the switch from white to whole grain everything from cereal, crackers and breads.

You will feel an see the difference!

Try This Workout

There are times I really don't feel like working out. It's true, even personal trainers feel this way sometimes! This is one of my 15-20 minute strength workouts that I do at home, and really feel the next day!

EQUIPMENT NEEDED

• A set of Dumbbells that will challenge your biceps and shoulders and will be enough weight to add on to a squats and lunges.

WARM UP

• Arm Circles 20 forward, 20 backward
• Walking knee highs, 20
• Walking lunges, 20

THE ROUTINE

• Push ups, 20 reps
• Body weight squats, 20 reps

REPEAT

• Military press, 12-15 reps
• Body Weight Lunges, 15 reps each leg

REPEAT

• Bicep Curls 12-15 reps
• Squats with weights, 20 reps

REPEAT

• Body Weight Dips
• Lunges with Weights, 15 reps each side

CORE

• 60 crunches in 3 sets of 20. Change the crunch style each time and try to focus on going slowly and putting a real CRUNCH in to every single rep.

**Note** I use my chin up bar to do some pull ups + chin ups to work my back. If you wanted to turn this routine in to a full body workout then simply add some dumbbell rows before the military presses and do some calf raises at the end.

Have a Great Workout!

Motivational Message

"Those who think they have no time for healthy eating will sooner or later have to find time for illness."

-Edward Stanley (1826-1893) from The Conduct of Life