In Canada the winter months may seem ENDLESS, the layers of clothes are many and most people tend to go into some type of ‘hibernation mode’ (too much food, too little exercise). More often than not you might have experienced some weight gain. Or you could be in a building phase, which is typical during the winter months, and your intake has purposely been higher & workouts scaled back to allow for some gains/ growth. In either case you will have found yourself to be carrying a bit more cushion than you might like.
At the first sign of spring, the gyms seem to come alive with those looking to perfect their ‘summer body’. The average person will spend hours on end on their cardio machine of choice in hopes of shedding unwanted weight gain and/or reduce their food intake way too much. This will only work against your body by killing your metabolism resulting in little to no change at all.
Here are some tips to help rev up your metabolism so that you can shed those last stubborn pounds and reveal your summer physique.
Better Food Quality. Your meals should consist of nutrient dense, whole foods. Cut out sugar & high processed foods as these do nothing to promote optimal body composition and only put you at risk for metabolic diseases. Be sure to consume a lot of dark leafy vegetables (aim for 1-2 cups per meal), anti-oxidant rich fruits and beneficial fats.
Protein With Every Meal. High-quality, high-protein intake keep you feeling full longer. It also sustains lean mass which in turn increases your metabolic rate (more muscle mass= more calories burned at rest). This is very important if you are trying to lose body fat. Also, don’t make the mistake of cutting calories without increasing protein as this will cause you to lose muscle mass along with fat mass, lowering your metabolism. Include lean red meat, fish, eggs in your meals. A clean, low-carb protein powder can help supplement your diet.
Include 4-5 Days of Weight Training. In order to look lean & tight you need to increase your muscle mass and reduce body fat. To do this you need to make sure you are really stressing out your muscles. Repeated tension or load on the muscles will cause the muscle to adapt and grow over time. Most people don’t lift heavy enough, or they continuously lift for the same amount of high reps and only 3 sets per exercise. Proper stress will only occur if you vary your training; ex: High-volume training (high reps, mod weight), high-load training (4+ sets, 4-6 reps, 85-90% of 1RM), varied tempo. Also be sure to include big compound movements (squats, deadlifts, pulls, presses, chin-ups) as these are multi-joint exercises and recruit major muscles.
Sprints vs. Steady State Cardio. While distance running (steady state cardio) has its benefits (heart friendly), if you are looking to seriously burn off body fat, incorporate sprint training into your workout regime. The high intensity of sprint training causes the same metabolic stress on the body as weight training. Just take a look at a sprinter’s body vs a marathoner. Have you ever seen a sprinter who carries extra cushion on them? Nope, neither have I.
Reduce Stress. High levels of stress from work/ every day life will result in high levels of cortisol being released into the body. This will actually lead to an increase in fat mass especially around your mid-section. Take time to unwind & reduce your stress levels. Meditation, breathing exercises, yoga are just a few ways you can reduce stress levels.
Recovery. Give your body rest. All the hard work you put in the gym, although beneficial, is still a stress placed on your body. Too much of a good thing can ultimately lead to overuse injuries, fatigue and even weaken your immune system. Allow your body time to repair & rebuild, and always listen to your body.
Happy Training 🙂
So with the New Year approaching, the gyms will be full of those whose resolutions are to: lose weight; build muscle; gain strength; build booties; tone.. etc etc.
Now are these goals being set realistically? The majority, probably not.
You see we tend to have our eyes set on the end result.. but a lot of people don’t take into account the steps needed to get you there.
And what happens when you’ve bought a gym membership/classes and/or spent an ‘X’ amount of money on a personal trainer; or purchased the services of a nutritionist..and after the first few weeks have gone by you realize you haven’t seen your numbers change.. or that you’re still having to struggle to put on your favourite pair of jeans? What happens then?
You lose motivation. You want to give up. You think it’s impossible.
But the truth is, it’s not impossible. Everything is possible with enough determination, dedication, and… the proper plan.
Coaches have game plans; architects have blueprints; teachers have lesson plans… (you get my drift). These plans have a basic structure to them: the necessary steps needed to achieve an end result.
They provide guidance. They provide a time frame. And there will even be a plan B, C, or D in case something goes wrong.
This is where having a plan set in place is crucial if you are serious about your fitness goals.
Setting Realistic Goals
○ Be specific. Instead of saying I want to lose weight, state the exact amount of fat loss you are looking to achieve. Ex: 20pds of fat mass
○ Make sure that the goals you want to achieve are realistic. If your goal is to lose 20pds in one month, you might want to re-evaluate. Healthy fat loss is 1-2pds per week (4-8pds/month), this ensures that you are not losing a significant amount of muscle mass.
Track Your Progress
○ This is an important part of reaching your goals. Keep a workout journal to track your progress in the gym; a food journal or calorie app will help keep track of what and how much you’re consuming.
My favorite way of tracking my progress is with pictures. By taking bi-weekly or monthly pictures I can compare and actually see changes in my physique that I might miss by looking in the mirror.
Note: I did not include weighing yourself as a way to track progress because the scale does not tell you the whole story. The scale might not even budge but if your clothes are suddenly fitting better or even too big..then you know you are doing something right.
○ Hey, life gets in the way more often than not. Obstacles are also a natural part of change. By coming up with strategies to overcome obstacles, you won’t be caught off guard when you hit a speed bump.
Avoid seeing obstacles as a reason to quit, instead use them as a learning opportunity and improve on strategies. This will ensure you are ready the next time you find yourself in the same situation.
(Here’s a good article on setting fitness goals.)
So to all those starting new at the gym this January.. I wish you luck & success on your fitness journey.
To the veterans.. I wish you gains, gains and nothing but gains! 💪
There’s something about holding a kettlebell that makes me oh-so-happy :).. so with the weather not being nice today I decided to do my workout at home. It was just me and my kettlebell (60pds) and good ol’ rope.
So today’s workout was a circuit:
☆Sumo deadlift 15×8
☆2-hand press 6×8
☆Kettlebell swings 25×8
☆Jump rope drills 90sec x8 (not pictured)
Total time: 48min 52sec 😥
Benefits of Kettlebell Training
▪ Most people are unaware of over training the front side of their body (ex: chest, abs &quads, aka: the mirror muslces). However, the back side of the body (posterior chain) is equally important for functional and esthetic reasons. Kettlebells promote coordination among all the muscles of the posterior chain. Training these muscles corrects posture, imbalances and reduces lower back pain among others.
Quick Fact: Your posterior chain is a group of muscles, tendons, & ligaments on the back side of your body. These are the lower back, glutes, hamstrings and calves.
▪ They promote hip flexor flexibility & strengthen the abdominal muscles. This reduces pelvic tilt & decreases lower back pain.
▪ Trains your body to work as a unit. No kettlebell exercise is ever a single joint movement. Every swing, lift, or press engages many joints & muscle groups forcing the body to always work as a unified whole.
▪ Teaches proper bracing of the abdominal cavity. People tend to suck in their stomach when told to ‘engage the core’. Kettlebells teach ‘bracing’ the mid-section (as if someone was about to punch you in the stomach). This internal pressure created by your breath and abdominal wall supports your back, making you stronger.
▪ The acceleration/deceleration of moving a kettlebell strengthens connective tissues (tendons, ligaments, cartilage). This increases mobility, strength & flexibility reducing the possibility of injury.
So there you have it.. just some of the benefits these awesome chunks of iron can have on the body when incorporated into your workout.
Happy training 🙂
From the moment I picked up my first piece of iron in my highshool weight room I knew what I wanted to do.
I still remember it as if it was yesterday.. a small, windowless room with dark grey walls, a few posters that included the anatomical positions, the muscular system, and an exercise guide for the universal cable machine that sat in the middle and occupied most of the room. It was an intro to weight training, which was part of the phys ed. curriculum for grade 12. The feeling of holding those outdated dumbbells was something I can’t describe.. but my curiosity for this unknown world is what I found alluring and was my first step into this industry.
The first time I opened up my first anatomy & physiology books in college I was overwhelmed with information about the human body. I was mesmerized by the way the body works both physiologically and physically. This only served to reaffirm my belief that I was on the right path.
It’s been almost 10 years in this industry and I have learned so much in the classroom, from fellow trainers (especially from the last studio I had the pleasure of working at) and from experience.
It’s true that in this industry it’s easy to become certified as a personal trainer.. but what sets apart the real trainers from the fake is the willingness to learn & continue learning, the passion for helping others and the commitment to the work. A good trainer inspires, educates and listens. We give tough love when we need to and praise you when accomplish goals.
My journey in the fitness world is now taking me in a new direction. I am nervous and excited as I have slowly been building up to this. I am still eager to learn as I think it’s imperative to keep learning new skills..and I will continue to do my best.
The iron jungle has been my classroom, my work, and is my refuge. It is where my journey began and where I continue to be. It is a place where I have unleashed my frustrations, pushed myself beyond my limits, and grown as a trainer and coach.
It’s where it all began 🙂
So you’ve probably heard alot about the different body types and might be confused as to what this all means ( don’t get confused with body shape, ex: hourglass, pear, apple, square..etc).
THE 3 SOMATOTYPES
In the 1940s Dr. William H. Sheldon introduced the concept of body types, or somatotypes. Since then, nutritionists, exercise physiologists, and even doctors have used it as an aid in designing effective, individualized fitness plans. The concept is that we all fall into the three categories below (although you can possess attributes of two different categories or even all three). Keep in mind that these are generalizations on basic skeletal somatotypes.
The body type that we are born with is based on an inherited skeletal frame and body composition. Most people are unique combinations of the three body types: ectomorph, mesomorph, and endomorph. Some typical somatotype combinations include pear-shaped ecto-endomorphs (thin, delicate upper bodies & high fat storage in the hips and thighs), and apple-shaped endo-ectomorphs (high fat storage in the mid-section & thin lower bodies).
The “I” Type
• Aka: Ectomorph
• Are thin, with smaller bone structures and thinner limbs ( Ex:typical endurance athlete, basketball players, runway models).
• Low body fat & low muscle. They have a hard time gaining mass.
• Have a fast metabolic rate.They’re high-energy and tend to burn off excess calories with near-constant movement throughout the day.
•High tolerance of carbs. Can eat almost anything without affecting their weight.
Nutrition & Training for ” I ” Types
• Higher carbohydrates in the diet + moderate protein + lower fat intake.
• Limit cardio to 1x/ week or even eliminate if possible
• Train each body part 2x/ week
• Vary your rep range. Train in the 5-8 rep range for your compound lifts (squats, deadlifts, bench press, etc.), but go up into the 8-15 rep range with smaller muscle groups.
• Ensure proper rest & recovery as this body type can easliy overtrain.
The “V” Type
• Aka: Mesomorph
• Athletic, solid, and strong. Not overweight and not underweight,
• Can gain and lose weight without too much effort.
• Usually have a considerable amount of lean mass (Ex:explosive athletes like sprinters, wrestlers and gymnasts).
• Are built to be powerful machines. Excess calories often go to lean mass and dense bones.
• Tend to be testosterone & growth hormone dominant. If active this type can easily gain muscle and stay lean.
Nutrition & Training for “V” Types
• A mixed diet, with balanced carbohydrates, proteins, and fats.
• Cardio should be 3x/ week or less. Mesomorphs will benefit most from HIIT
• Due to rapid adaptation to conditioning, the body should be constantly hit with a combination of slow & moderate exercises, focusing on full ROM with weight training exercises that use fast reps produce good results.
• Hitting compound muscle groups with heavy weights followed by targeted isolation and definition exercises at a mid rep range of 8-12 works well. Legs should be hit with both low and high reps.
The “O” Type
• Aka: Endomorph
• Larger bone structure with higher amounts of total body mass and fat mass. (Ex:Football linemen, powerlifters, and throwers).
• Have the slowest metabolism
• Are built for solid comfort, not speed.
• Naturally less active, which means excess calories are more likely to be stored as fat.
Nutrition & Training for “O” Types
• Endomorphs don’t tolerate carbohydrates well, especially if they are sedentary.
• Do best on a higher fat & protein intake with a lower carbohydrate intake being properly timed (typically post-workout).
• Cardio should be about 3-4 sessions of cardio per week of about 20-30min
• Training should include high intensity exercises with minimal rest periods between sets (60sec or less).
• To achieve maximum muscle mass, push every set for as many reps as possible, increase weight when you can to maximize progressive overload. This will keep you within hypertrophy ranges (muscle building rep ranges) & help you burn off fat & build more lean mass.
So I think I’ve covered the basics. Hope this helps you understand your body so you can adapt your eating and training to best suit your goals.
For more detailed information on nutrition for your body type (which includes some nice infographics) click here.
If you walk into a gym on any given day, make your way to the free weight section. I bet that you can count on one hand the women that you see in that area.
Because women still believe that working out with anything heaver than 10 pounds will make them ‘manly’. Because society has led women to believe this.
Just watch a fitness DVD, open up a woman’s fitness magazine,
or look at your gym’s ads. You will most likely see thin women on a treadmill or elliptical, or doing boot camp style classes. And if there are any pictures of a more defined female physique that happens to be holding any weights, it’s almost always 5 or 10 pound dumbbells.
Or how about those silly instagram accounts of women claiming to have built their booty with squatting day in and day out?
The normal range of testosterone levels in healthy adult males is between 280 to 1,100 nanograms per deciliter (ng/dL), Testosterone levels in women vary, but normal measurements range from 15 to 70 ng/dL.
Because of these differences in testosterone, it is physiologically impossible for a woman to ‘bulk up’ without the use of anabolic aids.
Ladies.. we are capable of so much more than this. Why should women train any differently than men? Why should women limit themselves when both men & women have the same skeletal foundation. Both genders push & pull, squat & lunge, and hinge.
Benefits Of Weight Training
• increases metabolism
• helps reduce risk of coronary heart disease
• strengthens bones/ joints
• decreases risk of arthritis
• decreases risk of osteoporosis (women are at higher risk)
• decreases risk of diabetes
• improves mental wellbeing (due to feel-good hormone serotonin)
• more muscle = more calories burned at rest
• improves posture
• improves balance & coordination
• strengthens core musculature
The health benefits are many, but aside from that, the physical strength gained in the gym will impact other areas of your life: there’s the major confidence boost you will get when pushing yourself to beyond what you thought yourself capable of, the greater sense of self (and self-love), the strengthing of character and mind, the respect and awareness of our bodies.
Where Should You Start?
If you are serious about changing your body then you need to start haulin’ iron. There’s no other way around it. And I mean getting down and dirty the old school way. Deadlifts, squats, pull-ups, bench presses..and variations on these exercises are the best way to start as they are compound movements. Compound exercises recruit major muscle fibres and tend to require signiﬁcant stabilization of the entire body by involving numerous muscles that otherwise might not be stimulated with isolation exercises.
Make sure you follow a proper training program that will gradually progress you as this is the most effective way to see results (coupled with good nutrition of course!).
So unleash that brute strength that lies within and you will discover the extraordinary feats your body is capable of. Be the architect of your body and build and sculpt a lean and feminine physique. And with that you will find an unbreakable mental perseverance that will reflect on other areas of your life 🙂
So these bad boys can be used as a snack or post workout meal. The goodness of peanut butter and chocolate in a bite-sized snack.
▪ ½ cup (125 mL) of cocoa powder
▪ ¼ cup (75 mL) of chocolate whey protein powder
▪ ¼ cup (75 mL) coconut flour
▪ ¼ cup (75 mL) organic quinoa flour
▪ 1tsp of baking soda
▪ 1tsp of vanilla extract (optional)
▪ 3 large cooked beets, mashed
▪ ½ cup (125 mL) liquid egg whites
▪ ½ cup (125 mL) of milk
▪ Peanut or other nut butter
▪ Unsweetened shredded coconut
1 delicious square
☆40-50 minutes (15 min preparation time + 25-35 min cooking time)
☆Preheat oven to 320F (160C).
☆Blend all dry ingredients together in a large bowl
☆In a smaller bowl, blend all moist ingredients (i.e. beets, egg whites, milk).
☆Add the wet ingredients to the dry ingredients and mix.
☆Pour into greased baking dish.
☆Bake for 25-35 minutes at 320 F (160C), or until the cake cooks through. (Keep an eye on it – don’t let it overcook because then it’ll get super dry and rubbery.)
Spread a little peanut or nut butter on top or sprinkle unsweetened shredded coconut!
There has recently been an obsession with waist trainers. Celebrities the likes of Kim Kardashian, Jessica Alba, and Beyoncé.. just to name a few.. have been praising their waist trainers for giving them the much coveted and sought after ‘hourglass’ shape. Social media has also been a big part in giving praise to these updated medieval corsets. And now they have made their way into the fitness industry.
This angers me.
If you follow any fitness account on instagram, you are likely to have come across some ‘fitness pro trainer’ endorsing waist trainers or cinchers. They will take selfies in gym attire with a waist trainer on and credit that for their flat stomach, defined abs and hourglass figure.
THIS IS NOT TRUE!
I won’t even get into the fact that most of these so called ‘master’ or ‘pro’ trainers are a walking advertisement for plastic surgery, but the fact that there are thousands of women, alot of them young impressionable women.. even teenage girls, who will believe that an ever-constricting cincher will give them their dream body.
Anyone who has knowledge of the body will know that you cannot spot reduce, meaning that you can not target one specific body part/ area (ex: stomach, thighs) and lose fat only there. Fat loss is universal. When it occurs you will lose fat overall, some areas may go faster depending on your fat distribution.
What is waist training?
This new fad promises to melt belly fat, shrink your waist and give you an hourglass shape. You’re supposed to wear this compressive latex undergarment similar to a girdle (think: spanx on steroids) about 8-10 hours per day.. even while working out. As time passes by and ‘inches’ are lost you cinch your waist trainer more..and then *POOF* you end up with the much coveted mid-section.
Companies selling fitness waist cinchers claim that they compress your core, ramp up perspiration, release toxins, and metabolize fat. The tight fit also restricts your abdomen, reducing your food intake during the day. Advocates proclaim that these garments will help you lose fat and inches from your waist.
Waist Training Myths
1. It slims down your waist.
As stated before, you cannot spot reduce fat. The inches that you end up losing are a result of water weight from the excess perspiration (sweat) your body releases while wearing your waist trainer. Because it is water weight you will gain it back once your body is hydrated again.
2. Gives you an hourglass shape.
Ok.. let me provide some visuals:
>Full tube of toothpaste , cap on. Take your fingers, squeeze it in the middle. What happens? Still a full tube, BUT the toothpaste that was in the middle is now pushed to the top or the bottom..
>Hold a water balloon. Squeeze the middle of it. What happens? The center of the balloon is now thinner due to you squeezing it. When you remove your fingers, the balloon goes back to being a regular ol’ balloon.
What has happened in both scenarios is a REDISTRIBUTION of mass from one point to another, making it APPEAR thinner. You have not in any way actually REDUCED it.
3. Improves posture & strengthens the core.
Ummm.. NO not really. The only reason it may seem to improve your posture is because it forces you to sit up or stand up straight because of the stiff material. When you don’t have it on chances are your poor posture will return. Also.. by wearing something that tight you are not allowing your body’s natural core musculature to develop.
4. Reduces food intake.
Since this undergarment is essentially compressing your midsection (which houses many organs..including the stomach) it will give you a false feeling of being full. Does this sound healthy to you at all?
Now let me tell you what can and does happen:
1. Constricting the abdomen and torso could impair lung function by restricting the amount of space available for the lungs to expand into the abdomen and fill with air. When the lungs don’t expand…they don’t exchange oxygen or expel carbon dioxide, and the person is short of breath. While exercising your rate of breathing and demand for oxygen is higher, so if you’re wearing your waist trainer during exercise then you will feel the effects on your breathing even more. Reduced oxygenation can also affect your metabolism by slowing it down, which in turn can affect your weight
2. Can restrict your bowels.
This can lead to constipation
3. Causes bruised skin.
Can also bruise ribs if it’s tight enough.
4. Genetics play a big role.
If you genetically don’t have an hourglass shape, no amount of waist training will do that for you.
5. Compresses & shifts organs.
I will stop there.. though there are many other dangers to this new fad. The truth is that now a days people are looking for a quick fix. It takes time and dedication to food & exercise to achieve a flat and toned mid-section.
Abs are made in the kitchen and chiseled in the gym. Don’t fall prey to these fads.. because it’s just a TEMPORARY solution.
All great change is preceded by chaos
– Deepak Chopra
Change… There has certainly been a few changes since the last time I wrote.
7 weeks back I was in full force contest prep for the may 25 OPA show.
I will admit that I went through a rough patch mentally where I wanted to give it all up. Be careful what you wish for…
I am 5 weeks pregnant!
I knew it could be a possibility.. But I didn’t think it could happen that soon.
So I guess my new count down will be till this little bundle of joy is in my arms. 247 days to be exact!
After my ‘mental’ rough patch, I started focusing on my training again. I worked out with one of the girls at work, a great shoulder & tricep workout. We topped it off with a 5k run. It was a beautiful sunny day & I felt great!
22 minutes later I was stretching and feeling awesome.
Fast forward one week.. I went on another 5k run. A different route.. But same distance. I WAS DYING!! I started off ok.. But 7min into it I started getting a bad cramp in my side & I couldn’t seem to catch my breath.
Following week I suspected I might be preggers, but it was too early to test. I tried to do some kettlebell work but again I couldn’t seem to catch my breath and my heart seemed like it was going to explode out of my chest.
A blood test by my doc confirmed what I already knew.. He was surprised I even felt pregnant. Apparently I am ‘very in tune’ with my body. I got the ok from him to continue working out, but obviously to take it easy.
Last Thursday’s workout:
Sumo deadlift 4 sets x 10 reps x 90pds
Kettlebell curtsy lunge 3sets x 12repsx 45pds *superset with*
Seated leg curl 3sets x 12reps x 85pds
Db Bulgarian split squat 3sets x10 reps x 60pds
Leg extension 4 sets x 10reps x 85pds
For all exercises I dropped the weight. I was forced to take 1.5- 2 min breaks to try and get my heart rate down which was at a scary 212 beats per minute!!
Tuesday was my first workout in 2 weeks where I didn’t feel like I was going to die of a heart attack! Again the weight I used was less than usual.. But I’m definitely feeling it!
Pull-ups 4 sets x 10 reps
Lat pull down 4sets x10reps x 85pds
Single arm db row 3sets x 10reps x25pds
Arnold press 3sets x 10reps x50pds
Machine rear delt flyes 3sets x15reps x40pds
So, from here on out I will write about my gymlife & pregnancy. ( sorry for the LONG post!)
Till next time!