Take Your Fitness to the Next Level

If you've been working out for a while, it may be time to take it up a notch. Many people want to advance their fitness levels to see results, achieve more accomplishments or renew their motivation for working out.

Whatever your reason, here are three ways to take your fitness to the next level:

Train for Something

Whether you want to be the next martial arts champion, basketball star or marathon runner, focusing fitness on training is very beneficial. Athletes have to design their programs to complement their sport. Training sessions are more challenging and if you are competitive the motivation to succeed is built right in.

Hire a Personal Trainer

If you like lifting weights and doing cardio but you feel like you could use a push, a personal trainer is the perfect solution. A trainer will take your routine and implement new exercises using the equipment you already have, while pushing you harder and providing the motivation you need to advance your strength, cardio and flexibility capabilities. A trainer can also tweak your diet and provide counselling for any obstacles and concerns that may be stopping you from keeping your workouts consistent.

Work Harder

Sometimes the only thing stopping us from improving our fitness levels is getting stuck in a routine. To see results we constantly have to push ourselves to fatigue to gain endurance and strength after recovery. To work harder try changing your tried and true workout by adding more sets, weights, exercises and time.

Nobody wants to stay in the same place forever. Not advancing to the next level is not only boring but when you stop seeing results it's also demotivating. So get there and try something new to keep your body changing and progressing.

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Monday Motivation - Yay it's Spring!

Spring is nature's way of saying, "Let's party!"

-Robin Williams

"It was one of those March days when the sun shines hot and the wind blows cold: when it is summer in the light, and winter in the shade."

-Charles Dickens

"It's spring fever. That is what the name of it is. And when you've got it, you want - oh, you don't quite know what it is you do want, but it just fairly makes your heart ache, you want it so!"

-Mark Twain

"Spring is when you feel like whistling even with a shoe full of slush."

-Doug Larson

"Yesterday the twig was brown and bare;

To-day the glint of green is there;

Tomorrow will be leaflets spare;

I know no thing so wondrous fair,

No miracle so strangely rare.

I wonder what will next be there!"

-L.H. Bailey

It's Time For Outdoor Fitness!

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Benefits of Quinoa

Quinoa seeds are edible, healthy and delicious. They are readily available at most supermarkets and have amazing health benefits.

Nutritional Benefits of Quinoa

-They are a complete protein source (contains all essential amino acids), which is very good for vegetarians, vegans and for people on muscle building programs. 100 grams has 14 grams of protein.

-Low in fat.

-Great source of fiber.

-High in phosphorus, magnesium and iron.

-Gluten free and easy to digest.

Try Quinoa cooked with beans, vegetables and nuts for a delicious and healthy meal option.

Eat Healthy!

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The Best Weight Program for your Goals

Going in to the gym and throwing around some weights isn't enough to get you the physique you want. A weight training program has to be structured and designed to suit your body type, abilities and goals.

Here are Three Types of Programs for Different Goals.

1. Beginner.

If you're new to lifting weights, the best way to start is with a straight set, full body program. A straight set starts with with larger muscle groups (chest, back, glutes) and moves down to the smaller ones (shoulders, biceps, calves) while only preforming 1-2 sets per exercise. Choose a weight that tires out your muscles at 12-15 reps. This weight amount will build a solid foundation for heavier weights in the future and will also screen for underlying injuries.

2. Building Muscle

If you want to put on serious muscle you have to do some serious lifting. Muscle doesn't come easy and any building program works best with a very clean diet consisting of lean proteins and complex carbohydrates. A muscle building program should have a variety of reps, anywhere from 5-12 and 2-4 sets. Switch up program variety from a 3 day split (ex: chest, triceps and shoulders) to just upper or lower body workouts. As long as you are lifting hard and allowing a full recovery in between sets (approx 1-3 mins) you will be buying bigger shirts in no time.

3. Weight Loss

Lifting for weight loss is very beneficial because adding muscle burns more calories overall during the day. In addition to weight loss from diet and cardio exercise, lifting weights will tone out your muscles, to allow all of the hard work to shine through. A great weight loss weight program is circuit training or upper/lower programs. These programs keep the blood moving back and forth throughout the body and keep the heart rate elevated. An easy circuit is completing a straight set program 2 or 3 times using weights that fatigue your muscles at 12-15 reps. For upper lower keep switching between an upper body exercise and then a lower one, only resting when you have to. It's also advisable to add in compound exercises that work more than one muscle at a time like step ups + bicep curls and lunges + overhead tricep extensions. Just remember to work with largest to smallest muscles.

If you would like any program suggestions feel free to e mail me anytime, kaleenatrainer@gmail.com

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Get Stocked With Healthy Staples

I really like this article, and not just because it looks like my pantry, I swear! It advises on the best staple foods to stock up on and why they are beneficial.

Having your cupboards loaded with healthy vegetables and grains paves the way for nutritionally sound meal options.

If you are stocked up, then a healthy dinner is only a couple of items away. Many people will choose unhealthy options because they don't want to buy a bunch of ingredients and don't have the time to play chef.

Having cupboards full of staples, makes a variety of meal options more easily accessible and easier on the day to day budget.

So go out and buy your staples for weeks of healthy meals and years of lasting health.

Eat Right!

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Negative Reps Are Great For Building Muscle!

While lifting weights, it's common to concentrate on the positive rep (the lifting) and let the weight drop on the decline.

Keep in mind that the second part of the rep is just as important as the first. If you want your muscles to be strong and fully developed, then there is a definite advantage to lowering your weight in a slow and controlled motion on the lowering phase. The negative rep, as it's called hits just as many muscle fibers as the positive and a fully completed rep, equals a fully developed muscle!

An exercise I really like the compound bicep curl. To do this one, start with your palms facing your thighs, with your elbows locked in to your sides.

On the positive rep you will be lifting with your forearms by doing a reverse curl. At the half way point, when your palms are facing away from your shoulders, turn your wrists so that they are facing and slowly bring the weights back down by using your biceps.

I like this exercise not only because it works both biceps and forearms but because it helps focus on the negative rep during a bicep curl, which is the most neglected negative rep of them all.

Try It!

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3 Fitness Investments that will Pay for Themselves

With the economy being in the state that it's in, a lot of people may be hesitant to invest money in to themselves and their well being.

Here are Three Fitness Investments that Pay for Themselves

1. A home gym.

The average cost of a yearly gym membership is $500-1000. For the same amount, you could equip your home with free weights, a stability ball and an exercise bike and within the first year, break even on your investment. In the long run a home gym will save you thousands of dollars, especially if more than one person uses the home set up to exercise.

2. Cycling to Work

The average cost to use public transportation is $100. The average cost of gas for a car is about $120. A used bike in good condition will cost $200. You can break even in about 2 months and become very fit in the process!

3. Hiring a Personal Trainer.

A personal trainer will give you the results you want in a few months and teach you invaluable information to maintain and progress your goals long after your training sessions finish. With all the wasted money on fitness equipment, gym memberships and diet books, investing in to a personal trainer is by far the quickest and most effective way to get results.

Even during hard financial times putting money in to our health and well being is a great investment. Feeling good about yourself and having more mental and physical energy will help us deal with any additional stress and worry.

Get Fit!

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Morning or Evening Workouts?

What time of day a person exercises depends on a few factors; time, energy levels and motivation. Whether you decide to workout in the morning or evening is completely up to you but here are a few pros and cons to both:

Morning Workouts

Pros

-You just get it done and don't have to worry about it later

-You may be burning more fat because of less glucose in your system.

-It's a good foot to start the day on

Cons

-If you haven't ate yet, you will have less energy.

-Some people find working out in the morning tiring.

-You may have to get up earlier than you are used to.

Working out in the Evening

Pros

-It's a great way to release stress after a hard day.

-You will have more strength and energy from a day of healthy eating.

-More opportunity to work out with friends or join classes.

Cons

-Exercise is more commonly put off in the evening due to time constraints or low energy.

-It can make you restless. Although most people find it helps them sleep.

Personally I workout at both times. I prefer cardio in the morning and weights in the evening. Although more recently I do a bit of cardio or just weights in the morning and then I ride my bike around all day.

It's best to pick a time that works for you. If you always hit the snooze, workout in the evenings. Or if you always find yourself out with friends or not wanting to move from the TV, go for the morning instead.

Get those exercise sessions in by picking a workout time that suits your preferences and lifestyle.

Exercise!

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Monday Motivation - Healthy Quotes

"Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity."

-World Health Organization, 1948

"In order to change we must be sick and tired of being sick and tired."

-Author Unknown

"The best six doctors anywhere

And no one can deny it

Are sunshine, water, rest, and airExercise and diet.

These six will gladly you attend

If only you are willing

Your mind they'll ease

Your will they'll mend

And charge you not a shilling."

-Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990

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Outgrown Your Weights?

There may come a time when you get too strong for your weights. In between getting heavier weights, here are a few tips to continue seeing results with what you already have.

Three Tips for Progressing when your Weights get too Easy

1. Lift slow. If you always lift fast than lifting slow could fatigue you with only half the reps. There's a chance you might not even need new weights yet!

2. Switch to body weight exercises. Push ups, pull ups, squats, lunges and chin ups are very challenging. Plus switching your routine from free weights to body weight will progress your results quickly.

3. Switch to resistance tubes. You would be surprised how tough a heavy weight resistance tube is. Using them for bent rows, bicep curls, bench press, squats, lateral raises and squats will keep progressing. Plus you could take them to the park with you for an outdoor workout.

Don't become discouraged when your weights are too light. It's great to be able to say you are too strong for them! Just remember to keep switching up your routine and use these tips to keep your muscles maintained until you get some heavier weights.

Stay Lifting!

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Prepare your Bike for Spring Riding

It's that time of year again to pull the bike out of the garage and get it tuned up for riding season. What better time than the weekend?

A basic tune up at a bike shop like The Cyclepath costs around $30 and a deluxe tune up around $60.

Make sure you have:

-A headlight and taillight

-Rear view mirror

-A bell or horn

-A bike repair kit

-Extras for comfort like a gel seat cover and grip covers.

-A GOOD lock.

Just a reminder, when you ride be sure to carry I.D, a cell phone and a bit of cash. And of course, always wear a helmet!

Happy Riding!

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Healthy Low Fat Lentil Soup

This soup is tasty and easy. You really can't go wrong with this one.

Ingredients
1 onion
1 carrot
1 potato
5 cups of water
1/4 cup of brown rice
1/4 cup of red lentils
1 small tomato
1/2 tsp of dried mint
1 tsp of olive oil
pepper to taste

We found this recipe a little bland at first but with a tablespoon or so of broth powder and a bit of lemon juice it turned out delish!

Directions
1. Saute finely chopped onions with oil for 5 minutes of medium heat

2. Add chopped carrots and 1 cups of hot water and bring to a boil

3. Add chopped potatoes and another 1 cups of hot water.

4. Add rice and lentils and another 1 cups of hot water and stir steadily.

5. Add chopped tomato, pepper and the remaining 2 cups of water. Cover and cook over low heat approximately 30 minutes (45-60 minutes will bring out the flavours a little more) until ingredients are tender. Stir occasionally.

6. Before removing from heat, add mint.

Serves 6

Nutritional Information
1 serving

Calories 113
Protein 6g
Carbohydrates 21g
Fat <1g

Serve with a warm whole grain dinner roll for a delicious, healthy and hearty meal.

Try It!

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Did YOU Reach Your Goals This Winter?

Now that it's almost officially spring (feels like it anyway) it's time to look over what we set to do over the winter and re-evaluate goals for the spring.

As someone who has lost weight and now tries to maintain my results (Yes, even 5 years later) the winter has always worried me a bit, due to the decline in activity and less options to stay in shape.

This winter my goal was not only to maintain results but to tone out strengthen my body more than I had last summer and fall. I was motivated by a trip to Mexico, which helped me stay focused a great deal.

My plan was simple. I added an extra 10 minutes to my cardio routine, lifted weights 2-3 times a week and tried to manage a 1 hr yoga session at least once a week. Sometimes I did more than that and sometimes less.

For cardio I alternated between a stationary bike and treadmill. My workouts are mostly intervals but I like steady state runs, so I did those once a week.

My weight lifting routines are always different. Sometimes a circuit, other times 2-3 sets and switched between upper-lower, just upper, supersets and pyramids. I don't think my body ever knew what was coming next!

This summer is already planned out. I'm starting a martial arts class, running with clients and cycling to all of my appointments. Plus I'll stick to my yoga and strength training sessions 2-3 times a week.

I'm looking forward to the outcome.

What did you do to stay fit this winter and what will you be doing to progress those goals this coming spring?

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An Extra Ten Minutes Can Make a Huge Difference

What's ten minutes? 1/3 of a TV program, the time it takes to boil some pasta, a walk to the corner store. It's not a lot of time by any stretch and yet it can make a world of a difference to your results.

Adding ten minutes on to your workout routine will definitely add up. This winter I did just that to my regimen, lost 3 pounds and noticeably toned up.

Here are some figures.

for a 150lb person

Biking at 16-19MPH- 136 calories
Running at 6.0 MPH- 113 calories
Calisthenics- 51 calories
Weight lifting- 68 calories
Walking at 4.0 MPH- 45 calories

Even if this does not seem like much to you, multiply these numbers by how many times you exercise a week and then again by 4. You will discover that over the course of a month, an extra ten minutes is some serious calorie burning.

Ten minutes is really no time at all, so even if you are busy it's not a huge change in your routine to get you great results.

Add 10 Minutes for Great Results!

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Go Green AND Get In Shape

With all of the complaints this past year over the TTC and high gas prices more people should consider riding a bike to commute to work. Not only are bicycles environmentally friendly but they save on travelling costs and of course the inevitable road (or TTC) rage.

I just picked up my new (well vintage) baby this weekend to replace the mountain bike I was using last year. A new bike can be extremely motivating just like getting a new pair of shoes for running or a track suit for the gym.

Riding a bike will improve your cardiovascular condition and strengthen your legs and butt. They are fantastic for weight loss and general fitness conditioning.

Fortunately Toronto is working on making the city more bike friendly by paving new bike lanes, not to mention all of the new cycling shops popping up in every neighbourhood.

From most locations on the subway line, a ride in to the downtown core is only about 30 minutes. Travelling to and from work everyday will give you an hour of activity 5 days a week! Being out in the warm weather without the usual commuting stress will make you a happy, healthier and environmentally conscious person all around.

Get on a Bike this Spring!

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Monday Motivation - Achieving Happiness

"Don't waste a minute being unhappy. If one window closes, run to the next window, or break down a door."
-Unknown

"The most wasted of all days is one without laughter."
- E E. Cummings

"To be happy, do not add to your possessions, but subtract from your desires."
-Unknown

"Happiness belongs to the self-sufficient."
-Aristotle

"There are as many nights as days, and the one is just as long as the other in the year's course. Even a happy life cannot be without a measure of darkness, and the word 'happy' would lose its meaning if it were not balanced by sadness."
-Carl Jung

"The richness I achieve comes from Nature, the source of my inspiration."
-Claude Monet

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How to Buy Weights that will Last

When you make the (wonderful) decision to set up a home gym, one of the first things you will need is a weight set. Its important to choose a set that will be durable for long lasting use and aesthetic quality.

Vinyl- These weights cost a little more than a $1/per pound but they look really nice. The cons to these types of weights is that they don't usually come in larger increments over ten pounds and they scuff and mark very easily. Over time you may find that your pretty weight set looks very worn before its time.

Rubber Grip Weights - The weights are made with this coating for grip and like the vinyl they are not usually made in larger weight amounts. The worst thing about these weights, is that the rubber will come off! This makes the weights look absolutely terrible, not to mention having little bits of your set all over the workout space. These cost more than a $1/per pound and in my opinion, are totally not worth it.

Plastic - Plastic weights usually come in the form of plates. They are not very good looking but if you are looking for a functional and affordable set, these are the cheapest and are quite durable. There has been a 25 pound plate sitting outside down the street from me all winter and it still doesn't have any damage!

Cast Iron- These are my favourite because the price is right at $1/per pound and they are extremely durable. They are not as attractive as say, a chrome set but they still look better than the plastic and aside from the occasional little nick from being banged off each other they will last a lifetime. The set I have is more of a gun metal colour and less grey, so I couldn't be happier with the way they look.

Rubberized Hex- These dumbbells have rubber coated heads and chrome handles. They are made to protect the floor and body. These weights are more expensive than most at $1.50-2/per pound but they will really spruce up any gym. Many high end facilities buy this type of weight set for a more modern feel, oppose to the hardcore, no-name basement gyms.

Chrome- These are probably the most expensive at $2+/per pound but if you want to pay over double for a weight set at least you will have one fine looking set up. One of the pros to this type of set is you can get a full set in all chrome including barbells and plates. Sure it will cost you an arm and a leg but at least you will be fit in style.

Select Techs and Power Blocks- These are fantastic space savers and they will make any home gym look very neat and modern. The only problem with these contraptions are that they are a little too fragile. One drop can ruin the whole set and at around $500-700, some people would rather not risk it.

Setting up a home gym is a lot of fun and very satisfying. Just be sure to shop around and choose a set that suits your style, budget and image of your future gym.

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How to Burn Calories While Eating

There are little eating tricks to burn more calories. One of the best known is eating small meals throughout the day. This works because your body doesn't have much food to digest and absorb all at once and becomes active every few hours, after every meal or snack. If you eat more frequently your body doesn't go into fasting (which slows the metabolism) and your metabolic rate will always be soaring.

Another calorie burning "trick" is spicy food. A spicy dish can rev up your metabolism by 50% for up to 3 hours after eating. Spices improve digestion by increasing the hydrochloric secretion in the stomach. This increases the metabolic rate, therefore raising the rate of absorption. This is in addition to the fact that spice raises your body temperature and will cause you to sweat, which also burns calories.

There is also a theory that suggests cold food and beverages, like a very cold glass of water will burn more calories because the body has to work hard to lower the internal body temperature.

Of course, whether you eat frequently or consume super hot or cold foods keep in mind these little tricks won't be the primary cause of weight loss by any stretch! Remember the only real way to be healthy and get in to shape is by a proper diet and regular exercise.

Eat Well!

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How to Burn More Calories By Fidgeting

Do you remember when you were a kid, playing air guitar or with your hair and your parents would tell you to stop fidgeting? Well maybe you should start again. Studies Suggest that staying in motion will help you to burn more calories.

The average person should burn 30% of their calories from daily activities but most sedentary individuals only burn 15%.

To maximize calories burning for daily activities try to stay in motion with these suggestions:

-Swing your legs at the desk or on the couch.

-Take the stairs more often.

-Walk instead of driving short distances.

-Tap your feet.

-Drum your fingers.

-Wriggle, fidget and be restless.

-Stand up while you are on the phone.

-Flex and release muscles.

While these movements may not seem like much it could make a 15% difference in overall calorie burning. In combination with an exercise regimen you will be burning more fat and putting on muscle for some fantastic tone and definition.

Move More!

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How To Burn More Calories- Weight Lifting

If we can burn more calories when we are not exercising and at rest, all the better!

A great way to burn calories at rest is by weight lifting. Resistance training is shown to burn 50 extra calories a day for every pound of muscle that is gained. Lifting weights will increase your basal metabolic rate (BMR) by about 15% by training only 3 times a week for 20 minutes.

Muscle burns more calories than any other tissue in the body and is very "metabolically active" even while at rest.

The good news is that beginners or exercisers coming back from a long absence will gain muscle quickly for the first 6-8 weeks of training so results come quick and offer a great chance to speed up your metabolism, no matter what you do.

While having more muscle mass burns calories all of the time, aerobic exercise boosts calorie burn for up to 24 hours after the workout. Combining both strength and aerobic training in to your routine will turn you in to calorie burning machine!

Gain Muscle, Burn Fat!

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Where Are Calories Burned?

Most of us know that to lose or maintain weight, we need to burn more (or the same) calories a day than we eat. Fortunately we burn calories through more ways than just exercise.

Calories are our energy source so everything we do (even sleeping!) burns calories.

Calories are burned to provide energy for these three functions:

1. Activities

30% of our daily energy consumption comes from daily activities. This can be absolutely anything from walking around the office at work, exercise and even writing an essay.

2. Basal Metabolic Rate (BMR)

60% of calories are burned by being alive. The brain requires a lot of energy to function. Sleeping and even being sedentary burns calories. We burn them all of the time!

3. Dietary Thermogenics.

The remaining calories are burned by eating, digesting and absorbing food.

Now that we have covered the basics, the next few posts will focus on how to burn more calories by using these functions to your advantage.

Stay Tuned!

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Get In Those Workouts for Full Body Wellness

Putting off exercise is a common obstacle for many people trying to get in to shape or maintain their results. While it is true that time constraints are usually the primary factor for missing workouts, many times it's a simple matter of not following through on the plan to get a workout in to your daily routine.

Sometimes we are our own worst enemy. It's too easy to be convinced that you are too tired or don't have the time.

It helps to be strict with yourself and to treat exercise like a professional project or personal responsibility. When something has to be done, we will make the time for it.

In a sense exercise almost seems to make the days longer because training your body physically also has mental benefits like thinking and working faster and gaining the perseverance to finish projects that we start. Being physically fit is more than just working your way to a nice body, it also means having a sharp mind, less stress and greater feelings of well being and happiness.

So be tough on yourself and fit in 30 minutes of continuous exercise a day. Your body, mind and soul will thank you.

Exercise!

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Monday Motivation - Start the Week off on A Positive Quote

"It is important that you recognize your progress and take pride in your accomplishments. Share your achievements with others. Brag a little. The recognition and support of those around you is nurturing.”
-Rosemarie Rossetti

"If you don't stand for something you will fall for anything.”
-Malcolm X

"Live a balanced life - learn some and think some and draw and paint and sing and dance and play and work every day some."
-Robert Fulghum

"Fear less, hope more; Eat less, chew more; Whine less, breathe more; Talk less, say more; Love more, and all good things will be yours."
-Swedish Proverb

"A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty."
-Winston Churchill

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Crazy About Carrots

Lately I've been obsessed with snacking on baby carrots. Carrots make for great after dinner munchies. They are sweet, crunchy and low in fat and carbs. This satisfying snack is also loaded with health benefits.

Nutritional Benefits of Carrots

-Excellent source of anti-oxidant compounds

-Richest vegetable source of vitamin A and beta carotene.

-Improves night vision

-Protects against heart disease

-Protects against some forms of cancer

-Aids weight loss

-Regulates blood sugar

-High in fiber, calcium, potassium vitamin C and K

Carrots can be enjoyed on their own, with healthy dips such as hummus or shredded in to salads as a few examples. Carrots are filling, healthy and loaded with quality nutrition, so go crazy for carrots!

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One Arm Exercises

If you have extra time in for your weight routine, consider trying one arm exercises. By taking an exercise that is typically preformed with two arms at a time, like the shoulder press or dumbbell bench press try with only one arm at a time to receive additional benefits to these staple exercises. One arm exercises take a little longer but the benefits will make the time well spent.

Training this way requires you to keep your balance, which is great for core stability. By using only one arm at a time you recruit the smaller surrounding muscles to support the weight. This strengthens muscles that are sometimes neglected.

This training method is also beneficial for functional training. For the most part you will use one arm at a time for day to day activities, such as placing a heavy object on a high shelf at home.

To preform one arm exercises always make sure you are holding a weight in the other hand for balance. For example, when doing a one arm flat bench dumbbell press keep one weight in starting position, while the other is completing the set. Then switch sides. This way, the exercise can be completed safely, without having to worry about flipping off the bench.

Other one arm exercises can include bicep curls, tricep kickbacks, tricep overhead extensions, one arm rows and dumbbell flyes.

Any kind of new exercise routine is great for changing things up to keep your body and mind challenged.

Try One Arm Exercises!

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The Superhero Workout

It's opening weekend for the much anticipated Watchmen movie. With the exception of Dr. Manhattan, all of the Watchmen are just average people who happen to be superheros. Counting out all of the classic heroes that become powerful by means of high doses of gamma radiation or millions of dollars worth of advanced technology, what makes a superhero? Well aside from nerves of steel and maybe an agenda I'm going to say strength, flexibility, speed, agility and endurance.

Sounds a lot like what we want out of training, right?

So I went ahead and developed the Superhero Workout combining all elements of what it takes to be a superhero. After finishing this workout, all you will need is a costume and you're set!

Let's get started.

The Superhero Workout
Time- 1hr
Equipment- Dumbbells, chin up bar, jump rope and Stability ball
Level - Intermediate to Advanced

Warm Up
3 minutes of jogging on the spot, 2 minutes of arm circles and upper body dynamic stretches.

T Push up (Hold weights where your hands would go for a standard pushup. After each rep go right in to side side plank, alternating sides, using weights as resistance
Reps-10, (break 30 sec) 9, (break ") 8, (break") 7, (break").......1. (break) for a combined total of 55

Stretch chest for 2 minutes

Romanian Deadlifts (use a weight that can get you to 10 reps with a challenge)
Reps- 10, (break 1 min), 9, (break 1 min).......1, (break 1 min) for a combined total of 55

Note: not only are Romanian Deadlifts great for a powerful low body but it takes a lot of endurance to be able to do them. Lifting a weight off the ground with proper posture will prepare you for saving civilians.

Stretch low body for 2 minutes

Pull Ups (Use a stability ball underneath for assisted)
Reps- 15
Mixed Grip
Reps- 30 (15 each side)
Chin Ups
Reps- 15
Flexed Arm Hang + Leg (or knee) raise
Reps- 15

Note: The pull up sequence should be timed. Work on improving your speed from workout to workout. An average time is 15 minutes. Pull ups with improve your grip strength for hanging outside of buildings.

Stretch back, biceps and shoulders for 2 minutes

Box Jumps or Step Ups (use a stair, aerobic step or low bench)
Reps- 25, (break 2 mins) 25 for a combined total of 50

Note: Being able to jump high and accurately is definitely a must for the superhero in training. This exercise improves co-ordination, endurance, speed and agility.

Burpees
25

Jumping Jacks
50

Tricep dip and walk
To do this exercise use a step (or bench) and do dips as you normally would (with feet on a stability ball) except this time, after every rep try moving your hands (one at a time) a few inches over and then maneuver the ball over as well. This will help you practice supporting your weight with your upper body for hiding in ceiling corners.
Reps- 20

Stretch triceps for 1 minute

ABS
Weighted Stability ball crunches
Reps 25, 25, 25
Weighted side-side (one side at a time) stability ball crunches
Reps 25, 25
Front plank with one foot on top of the other
30 sec
Switch feet positioning
30 sec
Side plank
30 sec
Other side
30 sec

Full body stretch 5-10 minutes

This is a tough workout (what can I say, superhero status doesn't come easy!) so take your time and know your limitations. Make modifications whenever necessary.

Enjoy!

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Two Great Weight Loss Tips

A common diet problem is the fact that it's hard to reduce calories. Many healthy diet plans fail when too much of even the healthiest foods are consumed. It is important to strike the balance between eating enough to fuel your body, but not so much that your body stores the extra energy as fat.

Here are Two Great Tips For Eating Less

1. Control your Environment.

Having junk food around the house means only one thing, it will be eaten! Sometimes the best approach to eating right is only having food around the house that is healthy. If you find you are the type of person that will eat anything in excess, try buying the food you need on a day to day basis. This goes against a lot of health advise to buy in bulk. However, this strategy might work for you if you have trouble controlling willpower through bouts of cravings and boredom.

2. Set an Eating Schedule.

The body likes to have routine and if it knows it does not eat for another 2 hours, chances are your stomach won't start growling until then. Setting up a meal schedule trains your body to expect food when the time is right. This tactic ensures that you will get through your day without having to stop off at the convenience store for a snack to hold you until dinner. This strategy also works for indulgences. Tell yourself you can only have junk food on Saturday and soon enough, the craving won't creep up on you until then. By the time Saturday comes around, you have the choice to take it or leave it until next week.

Try these healthy eating strategies to reduce calories and prevent overeating. Combine this with a complete workout program 2-3 times a week for fantastic body changing results.

Eat Healthy!

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The Staircase Workout

Working out at home has to be the easiest, most affordable way to get fit. It is convenient and doesn't require much equipment at all. Actually, you can get a great cardio and strength workout using your staircase alone.

Here is the Staircase Workout

Time: Approximately 30 minutes

Equipment: Just a staircase

Warm Up

Run up and down the stairs (holding the rail) for 2 minutes

Push ups off the stairs (hands on step for beginner, feet on for intermediate)

X2

Lunge off step (toe on)

X2

Pike push up off step (same as push up but raise your butt up to target the shoulders. You only need to bend your elbow a few inches for this exercise to be effective)

X2

2 minutes of stair climbing this time, skipping every other step (hold on to the rail!)

Side Squat off step (one foot on, one foot off standing sideways)

X2

Dips off step for triceps (feet flat for beginner, feet straight for intermediate)

X2

Calf raises off step (hold on to the rail. Try either both feet or one foot at a time)

X2

Plank off the step (feet or arms on)

1 min

Side plank off the step

30 seconds each side

Full body stretch for 5-10 minutes

Try It!

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Calorie Reduction - The Secret to Weight Loss?

According to a A Study in the New England Journal of Medicine it's not so much what you are eating to lose weight but how much.

Researchers had a group of overweight participants each eat different popular diets (low fat, mediterranian, low carb, high fiber etc) and significantly reduced their calories. Turns out, they all lost weight.

It's still important to eat quality calories to fuel your body but it means that choosing a healthy diet to aid weight loss is a little less complicated. It's possible to pick a diet based on your own personal preference. As long as you control caloric intake, you should lose those few pounds.

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Monday Motivation - Funny Fitness Quotes

"If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all."

-Joey Adams

"The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck!"

-Author Unknown

"I have to exercise in the morning before my brain figures out what I'm doing."

-Marsha Doble

"People say that losing weight is no walk in the park. When I hear that I think, yeah, that's the problem."

-Chris Adams

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Cottage Cheese Pasta Sauce

This is my favourite tomato sauce ever! Not only is it a great source of protein, it tastes so creamy you would think it's bad for you. Even if you're not usually a cottage cheese fan, you will be pleasantly surprised by this low fat recipe.

Low Fat Cottage Cheese and Tomato Pasta Sauce

1 cup low fat cottage cheese
2 cups chopped tomatoes (canned and diced works well)
Plenty of chopped fresh basil
1 clove chopped garlic
1 tbsp olive oil

Mix and heat for a few minutes over medium heat until flavours combine, cheese melts a bit, and garlic becomes fragrant.

Serve over whole grain pasta.

Serves 2

Enjoy!

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