Big On Boxing

Boxing is an old sport dating back to the ancient Egyptians, Greek Olympics and Roman games. It has evolved in to a professional sport complete with rules, weight classes, coaching, media coverage and a whole lot of fans!

Athletes train incredibly hard to achieve ultimate power, strength and agility. Fortunately for most of us we can receive the benefits of boxing, without ever having to actually hit someone. Or get a concussion!

Benefits of Boxing Include:

• Improved cardiovascular health. Boxers are big on jumping rope!

• Improved all around strength.

• A more sculpted upper body and mid section

• Improved speed and reaction time

• Improved agility and hand-eye co ordination

• Increased confidence. You learn how to defend yourself.

• Reduced stress

• Fat loss

• Increased Power

Most gyms and fitness centres offer boxing classes that are suitable for any skill level. You will be taken through drills and taught some basic techniques.

Stances:

-Upright stance

-Semi-crouch

-Full crouch

Punches

-Jab

-Cross (straight right)

-Hook

-Uppercut

Defense

-Slipping

-Bobbing

-Blocking

-Cover-up

-Clinching

-Footwork

-Pulling away

Guards

-Low guard

-Mixed guard

-Peek-a-boo

Using these techniques in combination with cardio, strength training and flexibility drills you will see your body transform. Plus you will gain a bit of fighting skill, in case you are ever in a tough situation.

Great for fitness and practical!

Try it!

All About Almonds

Not only are almonds delicious, they are also great for health and fitness!

An almond is the seed from an almond tree. The tree is native to Iran and grows in Saudi Arabia, Turkey, Jordan, Syria, Israel and Lebanon. It grows anywhere from 4-10 meters tall. We call the almond a nut but botanically speaking, it is a fruit.

Some health benefits of almonds include:

• Improved hair and skin

• Immune boosting

• Lowers bad cholesterol

• Reduces risk of heart disease

• Beneficial to your brain and nervous system

• Reduces risk of cancer

• Help prevent gallstones

• Loaded with Vitamin E, magnesium and Riboflavin (vitamin B12)

• Protects against diabetes

• An antioxidant

• Packed with protein

• Aid weight loss. They make an incredibly healthy snack that keeps you fuller, longer!

• Almonds contain mostly healthy fats

You can enjoy almonds:

• Raw or toasted as a snack on their own. Pair with an apple and some yogurt for an excellent energy boosting light meal.

• Chopped or sliced to garnish dishes

• As almond butter to spread on breads for a less salty taste. Or add to your protein shake for extra protein and flavour.

• Almond oil for cooking

• Almond milk, which is great for vegans or those who are lactose intolerant

• Almond syrup

Almonds are an excellent food choice, no matter what your fitness goals are. Eat them in moderation and enjoy their great taste and wonderful nutrition benefits.

Enjoy!

Monday Motivation

Running is the greatest metaphor for life, because you get out of it what you put into it."
Oprah Winfrey

I don't watch The Oprah Winfrey show but I really respect her. Especially her fitness success. She has run marathons and lost a ton of weight. In the public eye, no less!

This quote really stood out to me. If you run for a minute, or once a year nothing will happen. If you put a lot of attention in to your runs, remain consistent and constantly try to improve your physical condition you will vastly improve your heart, lungs and physique. Like goals in life, it takes perseverance to see results. You have to put a lot in, to get a lot out!

Have A Great Week!

Gear Up For The Strike Toronto

The TTC went on Strike Friday at midnight.

In these situations, many people get worried over being stranded. It's true that this is incredibly inconvenient. Still until they work it out, us Torontonians have no choice but to find alternate ways to get around the city.

Try Getting Around By:

• Take your fitness goals up a notch by cycling everywhere. Hey, I practice what I preach. I'll be biking a total of 50 miles before the day is done! Just pack some water and a snack and have fun with it. Bike stores like Cyclepath are extending their hours so you can get much needed accessories and tune ups.

• Carpool. It helps the environment.

• Walk for small errands and closer distances. At least it's not the winter anymore!

• Get friends and neighbours to split on cabs. A few people in on a cab isn't so bad! Get dropped off close enough to where everybody is going and walk the rest of the way.

• In line skating is an exciting way to get around the city. Not only is it a killer workout but you can also go on the sidewalk if there is too much traffic. Without getting shunned too badly. :D

Hopefully the TTC will get this settled by Monday morning. Until then think of the strike as an opportunity to get some exercise and fresh air. Even if it's forced!

Stay Positive Toronto!

20 Reasons To Strength Train

My poll this month asks, "How many times a week do you lift weights?"

The majority fell in the 2-3 times a week category. This is fantastic! 2-3 times a week is the recommended amount of strength training sessions to keep your muscles strong and healthy.

Resistance training is functional. It does a lot more for you, than just developing a hot bod. Even if that's what we're mostly after!

20 Reasons to Strength Train:

1. Strengthens bones, joints and ligaments


2. Aids weight loss


3. Prevents osteoporosis


4. Prevents injuries


5. Reduces healing time when injuries happen


6. Improves confidence


7. Allows you to be independent in old age


8. Makes tasks, like carrying groceries easier


9. Assists endurance performance. Stronger legs to carry you when running, stronger arms to propel you while swimming etc


10. Lowers your resting heart rate (RHR)


11. Restores bone density. You lose muscle mass every year! Rebuilds and prevents loss


12. Improves balance


13. Improves heart health by lowering cholesterol and blood pressure


14. Increases metabolism


15. Reduces depression and anxiety


16. Gives you more energy


17. Makes you a better lover


18. Improves back pain


19. Improves posture


20. Improves functioning of the immune system

After these twenty (good) reasons to strength train how could you not take only 45 minutes 2-3 times a week to receive these awesome benefits? If you are unsure about your training technique, hire a personal trainer to teach you exercise form and to make sure you are working out hard enough.

Train Your Muscles!

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Live Naturally

All over the world people are getting heavier every year! It's become such an issue it has name. The Obesity Epidemic. Over the past hundred years technology has allowed us to live a more leisurely lifestyle.

-We drive and take public transportation
-We eat quick, processed meals like fast food and TV dinners.
-Video games and TV equals less time outdoors.
-We no longer have to perform back breaking labor just to survive.

No doubt, the life of luxury is great but we are forgetting that we are human beings. We are capable of being our own transportation and that we need a nutritious food supply to stay well.

Here are five ways to get back to basics and live a more natural lifestyle:

1. Walk. Walk everywhere you can. Walking is one of the best ways to stay active and fit. It's just as psychologically beneficial as it is physical. Walking makes you feel great!

2. Eat raw foods. Fast food is loaded with fried grease and fat. TV dinners are packed with sodium and don't keep you full for long. Raw foods are just as quick and easy but so much healthier. Vegetables, fruits, nuts and seeds are natures candy. They are delicious and nutritious. Try growing your own food if you have the space!

3. Do your own work. Instead of hiring someone to do your gardening, house cleaning and snow shoveling do it yourself. The extra activity is much more beneficial than sitting around watching someone else do it!

4. Turn off the TV. You will find as soon as you switch of the television you become active. Why else would you sit on your butt for hours at a time?

5. H2O. We are composed of 65% water. We ARE water. We need water to thrive and survive. The beverages on the market are either packed with sugar, or chemicals designed to taste sweet, like aspartame. Do you know why diet pop is calorie free? It's because our bodies don't recognize artificial sweeteners as food. We can't digest them!

Bonus-Be Happy

No matter how stressed or worried you are about life, smile and be thankful for the positive things. Stress makes you unhealthy. It causes heart problems, headaches and can even make you put on weight.

The progress we have made as a civilization has made us inactive and unhealthy. Living more like our ancestors is a sure way to get fit, feel great and get back in touch with what makes humans, humans!

Live Life Naturally!

Coffee and Fitness

Many of us fitness enthusiasts love to have ourselves a cup o' Joe. It smells good, it tastes good, it makes you feel good. It's a morning ritual for some and a social way to catch up with friends, for others. Some like it black, some like it nonfat with caramel on top. Whatever your coffee preferences are, coffee lovers can all agree that they really enjoy their caffeine!

Is it good for fitness though?

Caffeine is a drug, a stimulant and a supplement.

Effects of caffeine include:

-Increased heart rate

-Increased blood pressure

-Increased dopamine

-Improves Alertness

-Improves Concentration

-Feeling frazzled

-Headaches

-Restlessness

-Irritability

-May effect ability to fall asleep

-Addiction

Caffeine is an "anti-nutrient." This means that it prevents the vitamins and minerals you eat from being absorbed. This is especially bad news for your bones because coffee steals calcium from them. If you are at risk for (or have) osteoporosis, then you really need to cut back!

It's also a diuretic. Caffeine takes water from your body and dehydrates you. This can lead to a bunch of unpleasant conditions, such as constipation. When you are dehydrated, your body holds on to water. This is commonly known as "water weight" and it seems to give you an unsightly extra layer of fat.

Dehydration is also bad news for putting on muscle. You need water to carry nutrients to the working muscles. They need to be "fed" for growth. In combination with the fluids lost through sweat you need to make sure you are drinking lots of water, if you are a coffee drinker. Caffeine also blunts the effects of creatine. So there's a chance your supplements are not working as effectively as they could be!

For a weight loss program you need to be aware that like any drink, there is the potential "empty calories." If you drink in the morning have coffee with low fat cream and without sugar. Do you really need sugar first thing in the morning? Be careful of those delicious lattes. A Grande latte from Starbucks has 200 calories! One of those everyday will really slow your progress. Think of fancy coffees as a dessert and treat yourself once in a while.

The good news is that coffee is considered a fitness supplement. It is proven to be endurance enhancing. So much so that the international Olympic committee has placed a ban leading to disqualification for athletes with a urinary limits exceeding 12 mg/ml. This is approximately 4-7 cups of coffee. Coffee in the morning can really clear the cobwebs and make you feel alert and ready to take on the day.

The benefits of coffee as a fitness supplement can be achieved through proper nutrition and exercise. I don't think it's necessary for any fitness program. However, moderate coffee drinking (1-2 cups/day) doesn't have any known long term effects on health. So enjoy a coffee once in a while but don't count on it to give you a great physique.

Drink Smart!

Try This Workout

The Muscles Worked

Chest, Shoulders, Triceps

The Goal

Beginner Mass Building

Equipment Necessary

Weight bench

Dumbbells

Barbell

Time

45 mins-1hr

The Workout

Flat Bench Press 8-10 reps, 3 sets

Stretch 1.5 mins

Incline Bench Press 8-10 reps, 3 sets

Stretch 1.5 mins

Push ups To Failure 2 sets

Stretch 1.5 mins

Military Press 8-10 reps, 3 sets

Stretch 1.5 mins

Side Raises 8-10 reps, 3 sets

Stretch 1.5 mins

Skull Crushers 8-10 reps, 3 sets

Stretch 1.5 mins

Overhead Triceps Extension 8-10 reps, 3 sets

Stretch 1.5 mins

Dips To failure, 2 sets

Stretch 1.5 mins

Try It!

10 Activities To Improve Your Mood

No matter how positive your outlook on life is, we all get cranky once in a while. We live in a fast paced society. People are working longer hours, sleeping less and facing greater financial challenges then in their parent's generation.

Luckily fitness is exceptionally beneficial to your mood. Being physical releases endorphins through the pituitary gland (sometimes referred to as "runners high") that will make you feel happy and give you a sense of well being for hours after exercise is completed.

Here are ten exercises that will make you feel great:

1. Running. Nothing beats the freedom of running. To be able to cover so many miles with nothing but your sneakers is liberating! Soak up some sun. fresh air and feel great all day afterward.

2. Yoga. The classic anti-stress activity. People take yoga classes purely to unwind. Yoga heals your body and mind. Not only do the poses release toxins in your muscles but you feel elated and dreamy after a class. You sleep great too!

3. Weight Lifting. Lifting makes you feel good about yourself. It makes you feel strong and sexy. After a challenging lifting routine you feel pumped both physically and mentally. Sweaty muscles plus the feeling of satisfaction will make anybody feel good in their own skin!

4. Swimming. Swimming laps, or even playing in the water is refreshing! Not only does swimming burn a ton of calories and tone your muscles but it relaxes you. Just don't get chlorine in your eyes. Ow!

5. Martial Arts. Martial arts is more than learning how to kick butt! Not only do you train your body to be physically ready for anything, you train your mind as well. Being able to handle physical and mental challenges with ease is extremely important for reducing stress and unhappiness.

6. Walking. Walking is such a simple solution to a bad mood. Even 15 minutes can make you forget your troubles. If you have a lot to deal with, go for a walk and think it over. It clears the cobwebs quite effectively.

7. Sex. Sexual activity also releases endorphins as well as dopamine, another "feel good" hormone. Sex cures headaches, increases your self esteem and definitely improves a bad mood!

8. Extreme Sports. Rock climbing, white water rafting and even skydiving will make you feel great. Not only will you feel absolutely exhilarated from the adrenaline pumping through your body but you will feel like you are the bravest person in the world! Nothing beats the "Wow I did this!" feeling!

9. Dancing. Whether it's at a club or in your living room letting loose with some of your favourite moves, dancing is incredibly uplifting. There are a ton of outdoor festivals in the summer where you can get your groove on with thousands of people outside. Giant street parties are the best for making you feel alive and well!

10. House/Yard Work. A cluttered home equals a cluttered mind! Getting chores out of the way and tidying up your living space is mentally satisfying. It helps your mood to finish things you have been meaning to get done for ages.

Personally speaking, I feel fantastic after participating in every one of these activities. The feeling motivates me to continue living an active and healthy lifestyle. If I thought of exercise as another chore that has to be finished everyday on top of my work load, I'd hate exercise! The trick is to find activities you truly enjoy so when it comes time to working out it becomes "You time." You are doing something for yourself, that makes you feel great!

Live Well!

Get Your Friends Fit!

Before I lost weight, I was far from living anything close to a fitness lifestyle. I ate horribly and I was lazy. Hardly any of my friends were working out either. It was too easy to flake on workouts when the people surrounding me were the same way.

Studies have shown that the company you keep can affect your lifestyle. Fit people have fit friends while out of shape people have sedentary friends.

I'm definitely not saying to get new friends if you want to be healthy! What I am suggesting, is to bring your fitness and nutrition plans in to your social group.

Having friends and family with similar goals is a helpful technique to achieve results. A workout partner or like minded support network is motivating. You can share the ups and downs of your journey as well as share tips and information.

Suggestions to get your friends and family in to a fitness lifestyle:

• If your group likes to eat dinners out, suggest a healthy restaurant for a change of pace. It just may become a group favourite and sure beats french fries and hamburgers!

• If your group regularly goes to bars, suggest going to the gym once in a while. After a workout, you could have a protein shake or even a latte, instead of alcohol. Sharing a drink of any kind is still social. Plus you will all feel great after a tough workout. Instead of horrible the next day!

• If your social circle is in the habit of lounging around on weekends, organize an outdoor activity like cycling, rollerblading or swimming.

• Always suggest walking. Want to go to the mall? Let's walk! Want to go see a movie? Let's walk! Walking is an excellent way to get in shape. You can still hold a conversation and get some fresh air too.

• Hire a personal trainer and work out together. Not only is it motivating but you also get a discount for pairs and small groups.

• When planning a vacation suggest a hiking, canoeing or cycling trip. Sitting on the beach drinking can be fun, but it's much better to come back from a trip in better shape than when you left!

• Bring your friends out to try classes with you. Yoga, spinning and boxing are fun activities that you could suggest. A lot of gyms will give you a free pass to bring a friend too!

• Challenge your friends to a competition. See who can lose X amount of weight first. OR see who can accumulate 10 miles of running first. Sometimes a friendly bet can be very motivating!

Having friends that that are trying to get in shape too, really helps with your own goals. It's great for your friends too, if they are inactive! If there is any kind of peer pressure that's positive it's definitely trying to get people to work out with you!

Be a good influence and get your friends fit!

Deloading Is Important!

For the most part, lifting heavy is is the way to go. Most people don't challenge themselves enough in the weight room and consequently, don't see the results they are looking for.

The body responds best to change and variations in lifting routines. Regular changes in weight, volume, exercise order and muscle groups worked is the most effective way to achieve your desired physique.

However, it is also extremely important to have hard weeks and easier weeks. The easier weeks are called Deloading. Deloading is when you decrease weight and increase reps approximately every 4 weeks in your lifting program, for one week. Or when your body tells you it's time to take it easy.

Deloading is important because:

• The muscles need to break without having to take too much time off. You already have your rest days in between workouts. Deloading is a way to re-charge without having to take whole weeks off entirely.

• Heavy lifting for an extended period of time can overload the nervous system.

• Change and variety ensures success. Don't think of deloading as retrogressive. Think of it as a change in routine

• Prevents over training and mental burnout

• Increases progress

• Prevents over training injuries

• Increases motivation. Doing the same type of routine gets kinda stale!

For Example:

If you are training at a high intensity of 6-8 reps for 4 weeks then you need a deloading week. Increase your reps to 12-15 and decrease the weight and amount of sets. You are NOT training to failure. You are still training until it burns. Just not until you can't go on anymore. If you are training at an 80-90% intensity, a deloading week would be at a 55-65% intensity.

The two most important things to do to obtain a great body is to always challenge yourself but also give yourself a chance to rest, so you grow back stronger!

Lift For Results!

Mahatma Motivation

"Strength does not come from physical capacity. It comes from an indomitable will."

Mahatma Gandhi

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Stability Balls

The stability ball goes by many names such as the balance ball, Swiss ball, exercise ball, physio ball, therapy ball, sport ball and more.

This piece of equipment has to be one of the greatest fitness inventions ever. It can benefit any fitness level and goal from rehabilitative therapy to athletic training.

The ball works wonders because of the instability that balancing on a round surface causes. While performing exercises on the ball you need to stay balanced. This recruits core and smaller, stabilizing muscles in to action. The result is more muscles worked, improved balance and a stronger core.

The ball is especially useful for home gyms with limited space. In many cases the ball can substitute as an weight bench.

Some of the many exercises that can be performed on the ball include:

Squats with the ball against the wall

When you position the ball in to your lower back and do squats against a wall with your feet more narrow you have the support to perform squats with a greater range of motion. (ROM) This is difficult for most people due to inflexibility in the hips and hamstrings.

Bench Press, Incline Press, Flyes, Dumbbell Rows

It's hard to properly work the chest and back when you don't have a weight bench at home. The stability ball can be used as a weight bench in many cases. You just need to reduce the weight slightly to counter the instability of the ball.

Dips

To start, place the ball up against a wall and do your tricep dips as if the ball were a bench. This is especially beneficial if you can do more than 15 body weight dips off of a bench. When your balance improves, move the ball away from the wall for an extra challenge

Floor Exercises

The stability ball can be used to work out any muscle group without weights. Push ups with either hands on or feet, leg curls by pulling the ball toward your butt while laying on your back. Not to mention yoga and pilates postures stretches and back extensions and balance exercises. The possibilities are endless!

Abs

The stability ball is best known for ab exercises. It's usually what people try first. Even a basic crunch works your core in new and different ways. Most notably, you can feel the crunch in the lower portion of your core even more. There are literally hundreds of ways to challenge your abs on the stability ball. It's a lot more comfortable then the floor too!

Lifestyle

The stability ball can be used as a chair for the office or while watching TV. The ball forces you to sit up and significantly improves your posture. Remember that a proper upright posture makes you look taller and more confident!

The stability ball is affordable, portable and comes in various sizes to accommodate any height. I highly recommend the stability ball to anyone that wants to get in to great shape.

Try It!

Cycling For Fitness

If you have a bike, take it out for a spin! Cycling is a fantastic way to get in shape. Best of all it's fun.

Benefits Of Cycling:

• Targets the whole lower body

• Strengthens abs

• Great for weight loss. Steady cycling burns 300 calories an hour!

• Bike riding is very heart healthy

• Improves your mood

• A low impact exercise that is easy on the joints

• A healthy mode of transportation

• Environmentally friendly

Try adding bicycling in to your lifestyle. First try cycling on the weekends. Pick a scenic trail and go for a leisurely ride for approximately 30 minutes to an hour.

When you feel more comfortable try riding your bike to work, or to run errands.

The only down side to bicycling in Toronto is the rampant bike theft! It's worth it, to invest in a quality lock. Also, park your bike on a designated rack near subway stations or schools. A lone bike is an easier target.

It is a good idea to consider a gel seat because it takes a while for your butt to get used to cycling. Who thought of pointy little triangle seats anyway?

Remember to wear a helmet and reflective gear. If you ride at night, get a light to see and be seen.

Have A Nice Ride!

R.I.C.E. - Fitness Injury Treatment

If you're active you will eventually run in to a minor injury. Sprains, strains tears and bruises happen to the even the most cautious of us.

We can do our best to prevent injuries like warming up, stretching and resting in between workouts but when preventative measures fail, remember this acronym:

R.I.C.E.

R-Rest

Take time off your workouts to allow the injury time to heal. Working out over an injury slows the healing progress and adds to pain and damage.

I-Ice

Putting ice on an injury immediately after it happens will reduce swelling. Swelling actually causes more pain. Don't put ice or an ice pack directly on your skin. You will give yourself frost bite! Instead, cover the ice or pack with a cloth. Hold for approximately 10-15 minutes. Repeat every couple of hours. I know it's funny, but a bag or frozen peas or carrots works quite well too!

C-Compression

Putting pressure bandages on an injury also helps reduce swelling. If you scrapped your knee or elbow, compression also stops bleeding. Make sure it's not too tight. If you start to feel numb or tingly, it's best to loosen your bandages a bit!

E-Elevation

When you have an injury, swelling is caused by extra fluid trapped around the area that hurts. Elevate your injury above the level of your heart. This will help to drain fluids and alleviate pain.

The RICE technique is a very basic guideline for do-it-yourself treatment for minor injuries. If you have diabetes, circulation disorders or sensitivity to cold RICE may not be the proper treatment for you.

If you have pain that lasts more than a couple of days, or bleeding that won't stop go see your doctor right away!

Be Safe!

Walking Tours In High Park!

I'm such a fitness nerd. I nearly fell out my chair, when I found out that High Park organizes free naturalist guided walking tours twice a month.

Go to High Park's Site for details.

This sounds like a great way to get in shape, learn new things about nature and meet like minded people.

You can be sure I'll be checking this out.

Walking Rules!

Fast Food Reminder

"When you see the golden arches, you are probably on your way to the pearly gates."

—William Castelli, M.D.

It's no secret that fast food is really bad for you. In case you have forgotten JUST how bad it is I have made a list of the popular "worst offenders" at McDonalds.

Next time time you are in a hurry and want to grab a quick bite, take these nutritional facts in to consideration:

Quarter Pounder with Cheese - 510 calories, 28 grams of fat

Grilled Chicken Club Sandwich - 530 calories, 17 grams of fat

Big Mac - 540 Calories, 29 grams of fat

Honey Mustard Snack wrap- 330 calories, 16 grams of fat<---No way this is a snack!

Large Fries - 570 calories, 30 grams of fat<---Adding that with a burger? YIKES

Caesar Salad with Crispy Chicken - 350 calories, 18 grams of fat<---18g of fat in a SALAD? No...Just no!

McFlurry with M&Ms - 620 calories, 20 grams of fat

Large Chocolate Shake- 1110 calories, 26 grams of fat<---AHHH

McNasty!

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Can I Drink On A Fitness Program?

Clients ask me often if it is still okay to drink while trying to achieve a fitness goal. It's a tough question. Many factors are involved. Some people can drink moderate amounts and still reach their goals. For others it really hurts their progress.

Personally I absolutely love wine and beer. However, when I was on my weight loss program I didn't touch a drop of either. Alcohol makes me feel fat and apparently, its not just a feeling.

It seems every week a new study is released stating that moderate amounts of alcohol, particularly red wine is good for your health. Maybe so, but don't let the studies (which change like wind!) justify a glass every night. Especially if you trying to shed a few pounds.

Alcohol has 7.1 calories per gram. It's almost as much per gram as fat.

5oz of Merlot red wine is 123 calories. This is okay once a week. Have two if you like. Unfortunately drinking a glass of wine every night will slow down your fitness goals for the following reasons:

• Over the course of a month you will have accumulated over 3800 calories. This is more than a whole pound worth of unnecessary calorie consumption. Drinking a pound worth is alcoholic fluid is not good for any goal. Remember, alcohol is a toxin!

• Just TRY to drink and not eat too! Drinking makes you hungry. This results in eating more than you normally would, in addition to the empty calories already consumed.

• Alcohol spikes insulin levels, causing your body to hold on to fat.

• Studies show there is a definite relationship between alcohol consumption, waist circumference and the waist to hip ratio. Beer belly anyone?
  


• Alcohol messes with hormonal balances. It makes it harder to put on muscle and makes storing fat easier.

Studies claim that alcohol in moderation can be good for your health (lowers risk of heart disease, improves circulation) but the health benefits they claim to bring about can also be achieved by eating properly and exercising.

The bottom line is that if you have a couple of drinks once in a while, then it's not that big of a deal. If you are drinking everyday then your fitness goals might not be reached nearly as quickly as you hoped.

Have a grape instead!

Signed, Kaleena a.k.a The Party Crasher

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Resting For Building Mass

Resting is another one of those small, weight lifting techniques that can be easily overlooked.

There are two types of rest:

• Rest in between workouts


• Rest in between sets

Rest In Between Workout

Resting in between workouts is crucial to your weight lifting program. Your muscles grow during this time. When you lift heavy you are causing micro tears in the muscle fibers. During the 48 hour recommended resting period the muscles rebuild stronger, bigger and tougher to be able to handle the demand you have been putting on them in the weight room. The idea of a lift and rest technique is to allow your muscles to match the heavier weight load and then increase the load when the muscles are comfortable. This way, your muscles never adapt to the routine. They are constantly challenged to grow more in strength and size to keep up with the work you are forcing them through.

If you were to work the same muscle group everyday you would only be tearing down your bod. It would make you feel weak and tired. You need to give muscles an opportunity to build themselves back up again. Break then build, break then build etc.

Rest In Between Sets

If you are looking to build mass you need longer rest periods in between sets. Longer periods than endurance training but less than power lifting. 1-2 minutes is ideal because you will actually release more anabolic hormones that stimulate muscle growth during rest, then you would resting 3-5 minutes. 1-2 minutes is also the way to go for hypertrophy (muscle growth) because of increased lactate production and increased blood flow to the muscles, which allows the protein that you eat to get there faster.

Resting in between sets allows your muscles the chance to recuperate from the work so they can be worked a second (or third or fourth etc) time at their full potential. If you perform another set without adequate rest the lift will be weak and not as effective. Taking the time to rest ensures that your next lift is just as powerful and ultimately your strength gains will progress at a much quicker pace.

Building muscle takes a lot of hard work and everything has to be just right including your technique, diet, exercises, lifting tempo and of course rest.

REST!

Outdoor Running Tips

Excuse my excitement. I have started my outdoor runs for the season and I'm pretty pumped about it. I know I'm going to be sore tomorrow but it's the kind of pain that hurts so good!

While I was merrily pounding the pavement this morning I thought of some useful tips for the outdoor runner.

For Better Outdoor Runs:

• Run on the grass whenever possible. If I'm on the boardwalk I'll run on the dirt/grass beside the concrete path. Grass is much easier on the joints. It absorbs the shock even better than my Asics gel sneakers. After running on the pavement, you will feel it in your knees and hips. Not in the "hurt so good" way either.

• Hills are your friend. Uphill anyway! Downhill = Shinsplints. Uphill = Strong legs and butt. The proper way to run hills is to lean in to them and shorten your stride. When you reach the top, you should soar over it and pick up the pace again. If you get to the top and have to crawl home, you may need to start with a smaller hill!

• Push yourself a little farther. When you start to feel the need for a walking break, look ahead of you and pick an object. It could be a bus stop, an intersection or anything really. Just pick a spot that you can aim to reach before breaking. This technique helps you to push yourself just a little harder so you can improve. If you stop whenever you feel like it, you will always get tired at a certain point and never break your energy plateau.

• Take the stairs. Try to add some stairs in to your runs. In, one of my routes, I have found THREE big staircases to climb along the way. Stairs add to your workout. They elevate your heart rate and they work muscles differently in your lower bod. Remember to climb stairs with your whole foot on, pressing off from your heels, for maximum benefits. I remember when I ran The Toronto Zoo 10k there was a big flight of stairs mid-way through the run. Everybody was groaning and gasping. Not me! I knew I could do it, no problemo! If anything I found it to be a nice break after having run for so long already.

• Stretch after your run. The difference between outdoor running and a treadmill is like night and day! On the electric treadmill you are just playing keep up. Outside your body is using all of it's power to propel itself forward. You feel everything! After my run this morning my muscles were stiff almost immediately! I probably should have started with the 3 mile route instead of the 6 but what can I say? I was too excited!

• Enjoy. Don't feel bad about stopping your run mid-way through to relax and take in the sights of nature around you. If I run to the beach I go to the lake, just to feel the breeze for a few minutes. If I run through a forest, I like to explore a bit, to look for wildlife. A huge bonus to outdoor activities is that you get the scenery. So enjoy the little things in life that make you happy and you will look forward to your next run even more!

Have A Great Running Season!

Exercise Friendly Neighbourhoods in Toronto

If you're a fitness enthusiast, when you think about moving you are likely to want a fitness friendly neighbourhood.

From living and working in Toronto, this is my list of the top three most exercise oriented neighbourhoods in the city.

1. The Beaches. Located in Toronto East on Lake Ontario. This neighbourhood was made for more than just dog fanatics. There is a surprisingly low amount of fitness clubs, most likely due to the fact that the Beaches community tries (and succeeds) to keep big business out of the once bohemian and now family (and young professional) neighbourhood. The best part about this area is hands down, the boardwalk/bike path which runs in to Ashbridges Bay. Along the way you will find monkey bars, gymnastic rings and chin up bars. Even the sandy beach makes a great spot for sprints, to develop superb hamstrings! Queen East in the Beach is home to at least two fitness stores, The Running Room and Enduro Sport. As well as health food stores, multiple yoga studios and enough organic fair trade coffee shops to keep you caffeinated for years.



2. Bloor West. My second favourite neighbourhood for fitness is Bloor West. The best selling point here is High Park, which is the largest park in the city at almost 400 acres. There are so many things to do in High Park such as the running, cycling, baseball, tennis and swimming. High Park also hosts many charity races such as The Harry Rosen 8k Spring Run-Off. If you are in the area in the late spring check out the cherry blossoms in full bloom. Beautiful! Then grab a bite to eat in the park cafe. On Bloor West you will find The Running Room, Cycle Shops, Health Food Stores, Sports Injury clinics etc. This is definitely a location for a fitness buff.



3. The Downtown Core. You can still walk to the lake for a running path but if your fitness style involves having a gym then you are most definitely in luck! In the downtown core there is at least two gyms on every corner. Sometimes one on top of the other! You can have your pick of the big ones such as Goodlife or Extreme. Or take your choice of the small studios, and privately owned fitness clubs. Since they are numerous, the competition is tough and you will most likely get a great deal on monthly and yearly memberships. As for fitness stores and eats, you are right downtown. Anything you want is within a fifteen minute walk! The Eaton Centre alone has a Sport Check, Athletes World and Foot Locker. When you are done shopping for fitness gear grab a protein shake at the food court!

BONUS

Take the Ferry to The Toronto Islands. This is an amazing spot to go for the day. The Toronto Islands is 230 hectares of bike paths, parks and a Frisbee Golf (Frolf) game. The biggest recreational attraction is Centreville, an amusement park for the kiddies. The Toronto Islands is the largest urban car-free community in North America. Even to go for a walk to check out the unique cottages is worth the visit alone! Good luck buying or renting here though. There is a waiting list in addition to extremely strict selling guidelines.

All of these neighbourhoods are relatively safe and friendly. Even if you are not looking to move, take a fitness day trip to enjoy the gorgeous Toronto summers while getting fit at the same time.

Go Toronto!

Do you have a great neighbourhood for fitness? Comment and tell me about it!

Race Day Tips For Beginners

The races have started in Toronto. (and most other places too!) Many people will be running their first race for charity. People run in these races for a variety of reasons like raising money for a cause, testing out the success of their personal running program and of course, just for fun!

When you are new, it's hard to know what to expect. Here are some tips that I picked up from running in organized races

Day Before Race Day

• Don't run. The run after your day off (or two) you are rested and ready to pound the pavement. You run further and faster.

• Prepare nutritionally the day before by eating extra carbs. A big plate of whole grain pasta works nicely. Loading up on carbs helps to store ample amounts of carbohydrates in your muscles, liver and bloodstream to help prevent heavy tired muscles, poor performance and fatigue.

• Prepare everything you need. Charge up your music player, lay out your clothes, put your race number on top of it and put your forms and pledges near the front door. Races are usually early in the morning on a Saturday or Sunday. If you happen to sleep in, or get slowed down you will want to be organized and ready to head out in a hurry.

Day Of The Big Race

• EAT! It's important! Even if you are too nervous to eat, do it anyway. Eating something light and nutritious is your best bet. I recommend an egg white oatmeal omelet with blueberries! Wash it down with some water and you'll be pumped!

• Get there early. I suggest 30 minutes +. There are crowds, lines and everybody is trying to do the exact same thing you are. You will have to sign in, hand in your pledges, pick up your prizes and time chip and check your bags.

• Warm up. After you have gone through registration everybody heads to the start line. Perform dynamic stretches and loosen up by little jogs and sprints.

• Get in line according to your level. A mistake I made in my first race was I went to the back because I was new and didn't want to get in the way. By the time I made it past the start line the official race time had started 6 minutes ago and my personal time (on my chip) was way faster than the official time! However on the flip side of things, if you go right to the start line you will be surrounded by the professionals. Not only will you get in their way but you will run a lot faster than you normally would to keep up and then burn out pretty quickly.

• As an extension of the last point pace yourself. Adrenaline is up and you will be excited. Don't start out sprinting. Start your race like you would any run. Start slow and warm up for about 5 minutes. Then pick up the pace and run at a brisk tempo within your skill and limits.

• There are drink stands along the way with water or Gatorade. Hydrate when necessary.

• Be courteous to fellow runners. Allow the faster runners to pass you. Don't follow too close behind anyone and don't swerve all over the course.

When You Finish

• Get away from the finish line so runners behind you can have their moment of glory.

• Stretch and cool down.

• There is a food table. Grab a banana or a muffin to replenish energy.

• Your bags will be waiting for you across the finish line. Grab your bags, hand in your race chip and get changed. You are probably pretty sweaty by this point!

• Result times will start to get posted. Wait around to see how well you did.

Later That Day

• To prevent your legs and butt from being incredibly sore the next day sit in a bath filled with cool water.

• CELEBRATE! You earned it!

Good Luck!

Ten Ways To Burn 200 Calories

Now that the weather is nicer (it will be +16 Celsius in Toronto tomorrow!) we can participate in a wide variety of fun outdoor activities to keep us in shape.

Need a quick workout? Need some summertime workout suggestions? You have come to the right place!

TEN Ways to Burn 200 Calories in Under an Hour

1. Play a game of Frisbee for an hour. I do this every weekend in the summer.
   


2. Head to the nearest bike path and go In-line skating for only 25 minutes! My favourite place to break out the blades is the boardwalk in the Beaches and the Lakeshore bike bath in the west end.
   


3. Round up a team for 25 minutes of beach volleyball.
   


4. Grab a partner for a 25 minute singles game of tennis.
   


5. Spend 45 minutes during the weekend planting a vegetable or flower garden.
   


6. Go for a leisurely downstream paddle in a canoe for 55 minutes.
   


7. Walk the dog or take the baby out for an hour.
   


8. Go for a 35 minute swim. Especially when the Toronto summer hits, what an awesome way to cool off and get a swimmer's physique.
   


9. Create your own boot camp with crunches, jumping jacks and push-ups and work it for 25 minutes. This is a great tip for a mid-jog workout. Take care of your cardio and strength training in one shot!
   


10. Mow the lawn for 45 minutes. If like me and most Torontonians you have a sliver of lawn, then you have to include raking in that too!
    

Getting fit is a lot easier in the spring and summer months. It also puts you in a fantastic mood! So get off that indoor sweat machine, stop staring at the numbers in front of you and get outside for some fresh air and healthy activities!

Have Fun!

Motivating Mondays - Goal Planning

When you have fitness goals you should break them down in to smaller blocks of time. I prefer to analyze and re-evaluate goals every Monday. With the first Monday of every month set aside for weigh-ins and measurements. The reason for doing this is because it's too easy to lose track of a long-term goals when you are not taking the time to plan, track and think about how must get there.

Organizing goals on Monday allows you to:

-Start each week new

-Learn from mistakes from the previous week but put them behind you and move on

-Change fitness routines so they continue to be progressive

-Monday is the most productive and busy day. Your mental energy is at its highest.

-Usually after most people's weekends you want to start exercising and eating healthy anyway:P

Psychologically, Mondays are a new start. They are like New Years but in a much smaller time frame. I use Mondays as a kind of "goal-checkpoint."

To say "I want to lose 10 pounds in 2 months" is a very realistic goal. You could just work out and eat right for the next 8 weeks and you could lose the weight. Or you could not. Charting your goals is a way for you to make certain that what you set out to do will be achieved. It prevents disappointment and wasting your own time and energy.

Let's look at this goal in a series of micro goals:

If you took those eight weeks and broke them up in to 8 week steps:

-You need to lose approximately 1.25 pounds every week

-You need to have a calorie deficit of 625 calories a day (this means to burn 625 more calories than consumed/used)

-You need to make sure you get in 3-5 workouts per/week. This is what I would recommend for this goal.

-You need to monitor your diet to make sure you are eating about 20% fat, 40% protein and 40% carbs to achieve this goal.

Goal planning is an important component to any fitness program. Picking one day a week to re-evaluate, make workouts just a little harder and to make tweaks and changes where necessary to your program will help you to accomplish whatever goal it is you are after.

Track it!

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Avoid Fitness Gimmicks

Fitness has exploded and everybody is trying to monetize on this booming, lucrative industry. It's kind of like the Internet but good for you:)

Having more and more people involved with active living and healthy eating is great, awesome, exciting etc. However, there are a lot of people out there trying to sell you on products that are really, REALLY ineffective and for a lack of a better term, crappy!

I want to discuss general rules for products and services NOT to buy.

Tips To Steer Clear of Gimmicks

1. Ask yourself, is this new? The newest, hottest and trendiest product is your first warning sign. Don't get me wrong, I don't think humankind has invented everything good for your health. Still, if a company has to sell their product or service by hyping it under the guise of it being the hippest, trendiest fitness craze and they don't say much more than that, then there may be a problem. Be especially wary of the products on infomercials. The reason a lot of that stuff is on the shopping channel is because it is privately funded and has not been around long enough to be officially tested, approved and picked up by trusted stores and companies.

2. Does it only work one body part? Any product that claims to make you look model-esq but only works one muscle group (abs are a good example of this) are lying. No exceptions. Sitting in a chair that wiggles around for an hour (see photo of the "hula chair" above) will not tighten and tone your body. It will make you dizzy!

3. As for nutrition any diet that excludes food groups or only focus on one food group, (cabbage, grapefruit, cookie diet etc) is a complete waste of your time. These diets may show you results at first. This is usually attributed to starvation and dehydration due to nutritional deprivation! The weight WILL come back. So don't bother.

4. Any workout program that claims you only need 2-5 minutes of exercise 1-2 times a week for amazing results, is bogus. You need 20 minutes of consistent effort to improve heart health and at least a couple good sets per muscle group to increase strength and size. Unless the person doing this workout is Superman, it's not worth it.

We live in an instant gratification society. People want results as fast as possible. The only true, lasting results are from consistent effort and hard work. Once you have that down it's actually quite easy to reach your goals.

As a general rule, if something seems too good to be true, it probably is. So don't get sucked in by promises to get quick results with barely any effort on your part. For the body you are looking for, a balanced fitness routine consisting of cardiovascular, strength and flexibility training as well as a healthy diet will do the trick.

In conclusion put your money away. Unless of course, it's to buy running shoes and healthy groceries:)

Shop Smart!

Proper Breathing Technique For Weight Lifting

Breathing technique while lifting is something most people don't think about. It doesn't seem like an important detail, but I can assure you that it most definitely is!

The way you breathe while lifting weights is just as important as the specific exercises, lifting tempo and proper weight amount. It's possibly even more important because it prevents serious bodily harm.

The first rule of lifting breathing is to never hold your breath.

Holding your breath while lifting is called the Valsalva Maneuver. Your windpipe closes and the pressure in your chest rises. This reaction also occurs when you are coughing or vomiting. Not so good, huh?

Holding your breath may cause:

-Dizziness and fainting

-nausea

-Headaches

-Hypertension

-Heart attack

-Hernia

-stroke

-Glaucoma

When you first start lifting you need to consciously remind yourself to breathe. Weight lifting is hard and when your body is performing this work you tend to clench, tighten up and stop breathing. This is the worst thing you can do because it puts your chest under too much pressure, and the blood in your veins cannot return to your heart.

Proper Breathing Technique = Exhale on Exertion

This means that when you are doing the lifting, the positive rep, weight plates go up, muscles contract etc you are breathing out to release the pressure in your body.

When you are lowering the weight, the negative rep, weight plates go down, muscles extend etc take the opportunity to inhale.

Benefits Of Proper Breathing Technique While Lifting:

-Makes lifting easier

-Exercises are more efficient

-Reduces risk of serious injury

-More staying power

-Reduces unsightly tomato face:P

If you are new to lifting start out slow and practice proper form and breathing techniques with ridiculously light weights, just until you get the hang of it.

If you don't get "Exhale on Exertion" right away, no worries. You will catch on soon enough. In the mean time just make sure you breath!

A good general rule is 1 breath for every 1 rep.

Lift Smart!

Boost Your Energy...Now!

It's not uncommon to suddenly find yourself in an energy rut, at some point during the day. Even with the perfect diet, sometimes we could use a boost of power now and then.

A lack of energy can be caused by many things ranging from a sedentary lifestyles, missing components in your diet, mental exhaustion or even something as simple as not sleeping well the night before.

Here are five tips to boost your energy right away:

• Eat fruit. Fruit is packed with healthy carbs, water, antioxidants and natural sugars. Being dehydrated and hungry will make you sleepy and fruit is the perfect combination combination of healthy calories and hydration to get you up and going again. Many people pick up a chocolate bar (sometimes labeled as an energy bar...Mars Bar, I'm looking at you) thinking it will wake them up. Processed sugar may make you feel alert...For about 20 minutes and then you are right back where you started. Probably even worse off than before.

• Breathe. Taking approximately 1 minute for taking deep breaths will help you feel relaxed rejuvenated. Deep breathing triggers your lymphatic system to release stored toxins in to the blood stream. Breath from your diaphragm. Inhale slowly through your nose. Hold the breath for a few seconds and then exhale even more slowly through your mouth. Repeat for 1 minute.

• Go for a walk. It takes 10-20 minutes of walking outside to boost not only your mood but your energy for up to two hours! Personally speaking I always have to run some errand during the day and I tend to wait until I'm feeling an energy low. By the time I'm back, I feel brand new.

• Have a latte. A little caffeine plus the protein from (low fat) milk makes an excellent pick-me-up snack. However, drinking too much caffeine actually wears you out mentally as it overstimulates the nervous system. So treat yourself to a latte if you don't regularly drink a ton of coffee.

• Power nap. You would think that if you are trying to keep your eyes open, the last thing you want to do is fall asleep! Actually, closing your eyes for 10-45 minutes will re-charge your brain and start to reverse the information overload. Don't fall asleep for too long though. You might wake up groggy.

These tips are quick-fixes for the occasional energy shortage. If you find that you are tired often, you may want to visit your doctor. Long term fatigue can be the result of something as simple as a magnesium deficit in your diet to conditions such as depression, thyroid dysfunction and anemia.

Energize!

Overcoming Injuries

Injuries can really be disappointing and even depressing. Having to take time off your workouts, re-build hard earned strength and re-evaluate limitations is tough stuff.

On February 1st of this year I took a wicked tumble down the stairs in my house. It was early in the morning and I had just climbed out of bed, to get ready for a training appointment. I guess my legs were just as tired as my brain, which was obviously not thinking clearly. I wasn't holding on to the rail and my legs gave out underneath me. Falling down the stairs is the most common cause of death and serious injury in the home!

I fell directly on my upper back and I knew right away this was not an injury (like my scrapes and bruises) that would heal quickly and on their own.

For the next week getting out of bed every morning was quite painful. I felt pinned down and could not sit straight up. I had to roll on to my side and prop myself up with my arms. I couldn't turn side to side and in general, my muscles were extremely tight and my range of motion was limited.

Being a fitness enthusiast that considers herself to be strong, resilient and in overall excellent shape, this was a hard pill to swallow. I mean, I've been working on my physique for years and getting stronger every day. Then one morning, one little careless move knocks me out of the game!

I was feeling pretty sorry for myself. Angry even. I couldn't stop wondering things like;

"How many years has this taken off of my back health?"

"How much strength will I lose/pounds will I gain waiting for this to heal?"

And my favourite

"How did I manage not to slip on ice during a Toronto winter but managed to fall down an entire flight of stairs?"

After taking about a week off and doing absolutely nothing physical, I started to do gentle stretch sequences. Eventually I added in my runs again, just slower. The first time I tried to do a push up I could do nothing but wince in pain. So I was starting to discover my new, temporary limitations.

While I was working on strengthening and stretching my achy muscles I paid extra attention to my surrounding. Worrying about agitating the injury made me hyper-aware of everything around me. I have to be more cautious now to heal properly and to prevent this from happening again.

Over the past two months I have been thinking a lot about overcoming injuries. I have compiled a list of recommendations. These are things you can do to heal physically as well as mentally:

• First of all, realize that you are lucky. In my situation I could have broken a bone, hit my head or worse. I'm lucky that I have the opportunity to rebuild progress.

• Believe in yourself. An injury doesn't change who you are. You may feel horrible but you control your own self perception. Even in severe cases of permanent disability you are still you, with all of the wonderful and love able qualities you always had. Don't forget it!

• There is no shame in admitting your limitations to yourself or to anybody else. You are recovering and you need to do what's right for your body. You may not be able to participate in the physical activities you enjoy for a while. Don't fool yourself in to thinking you can. Take the time you need and come back when you are feeling 100%

• Rest- Take time off from workouts and focus on eating healthy

• Stretch- Gentle stretching and rehabilitative exercise such as Pilates will help you to repair your body and rebuild your sense of body awareness.

• If rehabilitation therapy is recommended, go to it. Don't avoid rehab because it's hard, embarrassing or time consuming. Professionals have designed specialized exercises to get you back to your previous shape. Take advantage of the opportunity to have supervised, medical attention.

• Don't catch a case of the "should haves, could haves" What's done is done. Don't dwell on mistakes. Look toward the future and focus on your next step of action.

It has been eight weeks since my fall. I would say I'm about 80% recovered. At this point I know I will completely heal. It's a huge weight off my shoulders. I'm still taking it easy, still being careful and it goes without saying that I'm definitely holding on to every rail on every staircase I use!

Preventing injuries is incredibly important but when that fails you need to work hard and focus at getting back in to your pre-injury condition. Take it slow and go easy. Most important of all, don't let it get you down and keep at it.

You Can Do It!

If anybody wants to share their story of how they overcame an injury, I'd love to hear about it, so write to me!

How Much Fat Should I Eat In A Day?

Eating fats isn't gross and should never be avoided. Even when you are dieting! Actually, fat is necessary in any diet and part of a well balanced meal.

Fats play a vital role in having healthy hair, skin, maintaining body temperature, protecting our organs from impact and they are also a source of energy. Additionally fats are important because the vitamins we eat cannot be digested without fat present, and they are a source of fatty acids which are essential to our diet.

Good Fats

Good fats are classified as monounsaturated and polyunsaturated fats. They lower bad (LDL)cholesterol and raise good cholesterol (HDL), protect against heart disease, aid weight loss and protect against insulin resistance.

Examples of good fats would be:

-Nuts like almonds, walnuts and pistachios

-Avocados

-Olive oil

-Peanuts and peanut oil

-Fish like salmon and well as fish oil

-Safflower and sunflower oil

-Soy

Bad Fats

Saturated and Trans fats are the "bad fats." They raise LDL cholesterol levels and block arteries, causing heart disease and stroke.

Examples of bad fats would be:

-packaged foods like microwaved popcorn

-Fried foods such as french fries and onion rings.

-Many animal products such as meat, dairy and eggs, especially cream, meat with pastry like meat pies and lard

-Vegetable shortening

-Coconut and palm oil

Every gram of fat is equal to 9 calories. So fat has more than double the calories per gram, compared to protein and carbohydrates.

Example: You have 6 ounces of avocado that has 325 calories and 31 grams of fat.

31 X 9 = 279 calories from fat.

With 279/325 calories it is 85% fat. This is a healthy fat source, in moderation.

How Much Fat Do I Need In My Diet A Day?

It is recommended that 20-30% of your daily diet, comes from fat. If you want to lose weight lean toward 20% and for gainers 30%.

Say you are on a 2000 calorie diet and want to lose weight:

2000 X .2 = 400 calories from fat a day.

In conclusion, don't avoid fats, just pick the healthy ones. Once you understand what your daily nutritional needs are and how to choose the right foods then your goals will become realistic and attainable whether you are trying to lose or gain weight.

Eat Healthy!