Monday, 10 December 2012
A must see video on the food industry and how it tricks you!
This video represents the sole reason I started this blog. To inform the uninformed on the tricks played by the food industries! A must see guys! All true, don't be tricked!
How much water should you drink a day? Find out here!
Don't drink less water just because it is winter!
Now I know drinking that much water a day is difficult, but I always recommend just carrying a water bottle with you all the time. You will be surprised at how much water you will drink! Additionally try and spice it up sometimes! Drinks with low aspartame and sugar can make your drinks a little more bearable and taste delicious. Although it isn't the best alternative, I am a sucker for crystal light and add small amounts to my water. Feel free to also add flavourless BCAA's (branched chain amino acids aka a recovery protein) so you get water and protein all day! This can make huge differences!
Here are a few facts about what water can do for your health!
-Water flushes out toxins that are damaging to your body
-It is essential for urine and bowel movements
-It helps transfer essential vitamins and nutrients to your bodies cells
-It keeps your blood at a normal viscosity
-Provides the moist environment needed for things like your nose, throat, and inner ear.
Get hydrated today guys and remember, if you can't get water get sugar and aspartame free fluids in you at least!
Cheers
Ryan Trueman
Ryan.Trueman@dal.ca
Thursday, 6 December 2012
Easy ways to stay active while prepping for the holidays!
Hey guys,
Here is by request, a few ways to stay active during the holidays!
I know ladies will love this and guys might hate me, but tip number one is...Shop! Shopping is a great way for us to get out and walking around, but there are a few minor steps you can take to help yourself out! Take short breaks from time to time to give your back and feet a rest. You can walk for hours on end and this can be damaging to your body! Just like you would in the gym, make sure you get your rest! Extra tips: Try wearing cushioned sneakers instead of fancy shoes, and make sure you eat! A lot of people while shopping forget to eat. Eat clean so you can keep your metabolism up and your body happy!
Shop for your tree! This is one I always enjoy both for the physical activity and the pure enjoyment. By searching for a christmas tree at a christmas tree farm, you allow yourself to essentially go for a hike in the snow while searching! This can be a real calorie burner especially with the rise in your body's core temperature. If this is to tough, simply try to shop around for your tree at local stops. Not only will you get the perfect tree, but it can keep you out and moving!
Play in the snow! Things like sledding and pond hockey are incredible workouts that often last for hours without the feeling of fatigue (tired). This lack of fatigue is often due to the rise in endorphins and adrenaline (similarly to the reason why people don't feel pain while they are aggressive). If I asked you to walk up a snow covered hill 25 times without a sled you would tell me to go sit on a christmas star, but put a sled in your hands and you will do it all on your own!
Put up holiday decorations! Just putting up decorations can be time consuming, but the length of time you will spend being active will easily outweigh your frustrations. Get outside and set some up for you and your neighbourhood. The more people that set up decorations the more the next tip will help!
Go see the neighbourhood lights! This is one that I use to do with my family when we were young. Not only will this put you in the holiday spirit, but it will help you get outside and walking. I know the sidewalks aren't as clean as they are in the summer, but the extra difficulty will actually help you get more out of it!
Go for outdoor walks! This ties in with the above idea and can be done anytime. Don't stop walking because there is snow on the ground. Bundle up and get moving!
Play! Just get outside and play! A snowball fight, a snow fort, or building a snowman will help keep you outside and having fun!
Shovel driveways! This is an easy way to not only help out neighbours (maybe even for some money) but to get a sweat on! Make sure you lift safety and don't use your back!
Lastly, use your stress in good ways. This can be a stressful time of year and the gym is the perfect way to release this stress! Make room for physical activity and the stress relief alone will be worth it!
You can be strict during the holidays I promise. I spent last years christmas in Cuba so I had to be strict in december. I did it so I know you can too!
Cheers
Ryan Trueman
Here is by request, a few ways to stay active during the holidays!
I know ladies will love this and guys might hate me, but tip number one is...Shop! Shopping is a great way for us to get out and walking around, but there are a few minor steps you can take to help yourself out! Take short breaks from time to time to give your back and feet a rest. You can walk for hours on end and this can be damaging to your body! Just like you would in the gym, make sure you get your rest! Extra tips: Try wearing cushioned sneakers instead of fancy shoes, and make sure you eat! A lot of people while shopping forget to eat. Eat clean so you can keep your metabolism up and your body happy!
Shop for your tree! This is one I always enjoy both for the physical activity and the pure enjoyment. By searching for a christmas tree at a christmas tree farm, you allow yourself to essentially go for a hike in the snow while searching! This can be a real calorie burner especially with the rise in your body's core temperature. If this is to tough, simply try to shop around for your tree at local stops. Not only will you get the perfect tree, but it can keep you out and moving!
Play in the snow! Things like sledding and pond hockey are incredible workouts that often last for hours without the feeling of fatigue (tired). This lack of fatigue is often due to the rise in endorphins and adrenaline (similarly to the reason why people don't feel pain while they are aggressive). If I asked you to walk up a snow covered hill 25 times without a sled you would tell me to go sit on a christmas star, but put a sled in your hands and you will do it all on your own!
Put up holiday decorations! Just putting up decorations can be time consuming, but the length of time you will spend being active will easily outweigh your frustrations. Get outside and set some up for you and your neighbourhood. The more people that set up decorations the more the next tip will help!
Go see the neighbourhood lights! This is one that I use to do with my family when we were young. Not only will this put you in the holiday spirit, but it will help you get outside and walking. I know the sidewalks aren't as clean as they are in the summer, but the extra difficulty will actually help you get more out of it!
Go for outdoor walks! This ties in with the above idea and can be done anytime. Don't stop walking because there is snow on the ground. Bundle up and get moving!
Play! Just get outside and play! A snowball fight, a snow fort, or building a snowman will help keep you outside and having fun!
Shovel driveways! This is an easy way to not only help out neighbours (maybe even for some money) but to get a sweat on! Make sure you lift safety and don't use your back!
Lastly, use your stress in good ways. This can be a stressful time of year and the gym is the perfect way to release this stress! Make room for physical activity and the stress relief alone will be worth it!
You can be strict during the holidays I promise. I spent last years christmas in Cuba so I had to be strict in december. I did it so I know you can too!
It doesn't have to be difficult, to be healthy!
Christmas Eve 2011, Stay Strict and Happy Holidays!
Cheers
Ryan Trueman
Tuesday, 4 December 2012
Obesity and the startling statistics behind it!
Hey guys,
I was reading through an article in the New York Times this morning and was pretty disgusted. As of 2005, for the first time in over 2 centuries, the life expectancy of children is now shorter than their parents and the reason behind it is obesity. Even worse, in 1978, one study showed only 15% of children were overweight and now it is an embarrassing 26%! Right now there are 1.6 MILLION children who are overweight! I find this so frustrating and as much as people want to blame parents, a lot of them just aren't educated enough on nutrition and exercise. The real fact is, a lot of kids just don't get active. They play more xbox, watch more tv and play less outdoors than many of us did as children. I use to be outside from the moment I got home from school right up until dark, and I wasn't alone. Hear me out here, I am not saying that is necessary, but I always recommend at least 45 minutes to an hour each day. Physical activity can be anything too, just be creative and think outside the box. Take your kids sledding or be a kid and go sledding yourself, I do! Now it's evident that the world is getting fatter, we can see it, but what a lot of people don't think about is the health costs that come with obesity! Obesity now costs the government more in health care costs than smoking! Keep in mind smoking kills 47,000 people a year. One study showed "Adults who are at an unhealthy weight are at an increased risk of heart disease, cancer, stroke and type 2 diabetes. In 2005, the total cost of obesity to Canadians was $4.3 billion; $1.8 billion in healthcare costs, and $2.5 billion in indirect costs. Affected adults may die up to 3 to 7 years earlier than counterparts with a healthy weight." (http://www.childhoodobesityfoundation.ca/statistics)
Here is just some of the negative heath effects of obesity:
The first step is being aware! Now you know, so let's go make a difference in not only our lives, but the children around us before this trend translates into adulthood!
Cheers
Ryan Trueman
Ryan.Trueman@dal.ca
I was reading through an article in the New York Times this morning and was pretty disgusted. As of 2005, for the first time in over 2 centuries, the life expectancy of children is now shorter than their parents and the reason behind it is obesity. Even worse, in 1978, one study showed only 15% of children were overweight and now it is an embarrassing 26%! Right now there are 1.6 MILLION children who are overweight! I find this so frustrating and as much as people want to blame parents, a lot of them just aren't educated enough on nutrition and exercise. The real fact is, a lot of kids just don't get active. They play more xbox, watch more tv and play less outdoors than many of us did as children. I use to be outside from the moment I got home from school right up until dark, and I wasn't alone. Hear me out here, I am not saying that is necessary, but I always recommend at least 45 minutes to an hour each day. Physical activity can be anything too, just be creative and think outside the box. Take your kids sledding or be a kid and go sledding yourself, I do! Now it's evident that the world is getting fatter, we can see it, but what a lot of people don't think about is the health costs that come with obesity! Obesity now costs the government more in health care costs than smoking! Keep in mind smoking kills 47,000 people a year. One study showed "Adults who are at an unhealthy weight are at an increased risk of heart disease, cancer, stroke and type 2 diabetes. In 2005, the total cost of obesity to Canadians was $4.3 billion; $1.8 billion in healthcare costs, and $2.5 billion in indirect costs. Affected adults may die up to 3 to 7 years earlier than counterparts with a healthy weight." (http://www.childhoodobesityfoundation.ca/statistics)
Here is just some of the negative heath effects of obesity:
- Your respiratory system and sleep (sleep apnea, asthma, breathlessness)
- Your digestive system (gallbladder disease / gallstones, eating disorders)
- Your reproductive system (menstrual problems, pregnancy complications, infertility, impotence, birth defects, ovary syndromes)
- Your endocrine (your body's filter) system (pancreatitis, fatty pancreas)
- the cardiovascular system (heart disease, heart attack, elevated cholesterol, abnormal heart rates, hypertension, stroke)
- Your mental health (depression)
- Your liver (Fatty liver disease)
- Your kidneys (kidney stones, chronic kidney disease,)
- Your musculoskeletal (muscles and structures) system (osteoarthritis, gout)
- Your immune (your body's defence) system (inflammation, lowered immunity)
The first step is being aware! Now you know, so let's go make a difference in not only our lives, but the children around us before this trend translates into adulthood!
Cheers
Ryan Trueman
Ryan.Trueman@dal.ca
Monday, 3 December 2012
Gym Etiquette: What you need to know so you don't annoy!
Before we start, some of these ideas don't apply to every gym. Obviously if you are in a heavy lifting gym it will be much different from a family complex or a goodlife. I will be mentioning a lot of the issues I see in family complex gyms that house people of all ages, so pick from this what may apply to the environment you lift in!
A lot of people are new to the gym, or haven't picked up on social norms and how things normally work at the gym. So here is a list of a few do's and don'ts I have seen around the gyms I have worked at. Keep in mind you do have to cater to your gym a little bit as most of these apply to commercial and family gyms. If you see a younger (or new) lifter doing something that could hurt them, it is a little more acceptable to tell them to change or give them some advice rather than telling an already in shape 35 year old man.
Talking. Talking to me at the gym is one of the most frustrating things you can do. I am not being mean, but most workouts if done properly are on a timer. My rest is timed, my sets are timed and my muscles are in the state I want them in. If you stop someone to talk you should determine if they are either (a) talkers who won't care (all gyms have these people don't feel like you are bothering them) and (b) non talkers. In either case, try to get in some quick hellos in between sets, or meet up near the end of a workout. This can help the both of you complete the workouts you want without being rude. Tip: Headphones in often means don't talk to me, pulling your headphones out is normally a sign that someone wants to talk!
Don't block mirror space. Many people do not use the mirrors properly, but some people do. The mirrors are there to watch your form and make sure your technique is proper. I use the mirrors a lot and someone blocking the mirrors is frustrating. Sometimes your visual cues are all you have to know how good your technique is. This is one that many people who are new don't pick up on and can frustrate regulars quick.
Don't crowd other people. It can be really frustrating when there is an empty gym and someone comes and lifts right beside you. If there is room, take it. This is unless it makes you carry heavy weights for long periods. Leave people space to workout as long as it doesn't increase your chances of injury.
Wipe off your sweat. Now I realize some people are not sweaters at the gym like I am, but if you are, CLEAN YOUR MACHINES. This time of year a lot of people will be getting sick and spreading germs, the last thing we need is more of them around.
Spread out in the change room! A lot of people didn't grow up like some of us hockey players, and change rooms can be an awkward place; especially with many people showering after the gym. Remember to make them feel comfortable and give people space, this can help eleviate some stress and is just polite.
Don't float around the gym. This is one that bothered me today. If you have a machine or an exercise you are using, try to stick around it (obviously with the exceptions of things like supersets, spots, and water breaks) and not float around the gym being a social butterfly. Try to remain near your stuff so people know you are using it. One woman today took 7 minutes between one of her sets so she could watch and talk with her boyfriend across the gym. This lead to me starting and stopping an exercise after one warm up set. Remember guys, everyone needs to use the equipment so try not to waste time with it.
Always ask someone if you think they are done! This can avoid any confrontations and interruptions and will make sure you aren't stealing someones equipment. If they have a set or two left, don't hover, simply put down something like your water bottle as a claim of it next and take some time to walk to the fountain. Hovering over someone can rush them and make them feel uncomfortable.
Don't take someone's weights When in doubt, ask!
Don't stare. Enough said
Put your weights away: This just makes it easier for everyone, just put your stuff away.
Don't show off! Lift to lift. Don't lift to impress the young lady that just came in, or the captain of the high school football team. Lift to achieve, don't lift to please.
Don't grunt, yell, or drop weights. This all depends on your gym. If you have a dungeon type gym this will not apply, this is in reference to commercial gyms that cater to all age types and skill levels. This is extremely intimidating for new lifters and especially new women. I have had countless clients act nervous around meatheads who make a lot of noise and I find it frustrating because it can halt the progress of someone who really needs the gym.
Don't throw weights. A lot of people drop weights to the floor and make a lot of noise at the end of each set. Remember if you can't lift it properly don't lift it, it can be a huge distraction and dangerous for your spot.
Don't use too many things at once for long periods of time. This can hold up a lot of people, and is seen as hogging.
Do offer spots in the right way. Always ask how the person you are spotting how they like their spots. Questions like the ones below can often help offer the best assistance for those in the gym.
Do you like help from the elbows or wrists?
Do you like me helping keep your lift at a constant speed or would you rather it be stuck before I help you?
Don't bother people mid set. Leave people to finish their exercise before talking!
Do help other people out. You can people watch guys and I do it all the time without causing problems. Keep an eye out for people who may just need your help, this could be passing them weight or throwing a ball for them. If you have time why not help someone have a better workout
Share! That is all I need to say there.
Don't be rude to new people. New people are just trying to make a change. Grant them some wiggle room when it comes to etiquette. Reacting poorly may cause them to abandon the idea of working out and being healthier!
Deodorant and smelly bums. Now this seems like you wouldn't have to say it, but it is super important. I have had people clear out whole sections of the gym because of their odor. We all sweat yes, but bringing some old spice with you in your gym bag and have the decency not to fart in someones workout space will go a long way. Body odor is something I know some people can't help and it can be embarrassing. Help yourself out and just bring some with you incase you are the smelly guy in the gym. Don't worry I have been the guy that forgot deodorant at the gym before, but nothing a trip to the gym bag to put on old spice won't fix.
Don't hog special machines, especially cardio. Remember guys, people need to share and leave everyone a chance to use the machines they want.
Don't be a Tip guy (-->). Remember people find over educating annoying when they don't want to hear it, especially if you don't know your stuff. Remember, educate but don't annoy.
Hope some of these tips help people make a few more friends at the gym! Remember, be friendly, but don't be annoying. Gage your gym and gage your people. If you are at a heavy loud gym, feel free to talk as heavy lifting usually has huge rest, where as if you are at a community gym like Goodlife, most people will find it annoying and distracting. Help workouts but don't hurt them!
Hope that answers the questions I got recently!
Cheers
Ryan Trueman
Ryan.Trueman@dal.ca
A lot of people are new to the gym, or haven't picked up on social norms and how things normally work at the gym. So here is a list of a few do's and don'ts I have seen around the gyms I have worked at. Keep in mind you do have to cater to your gym a little bit as most of these apply to commercial and family gyms. If you see a younger (or new) lifter doing something that could hurt them, it is a little more acceptable to tell them to change or give them some advice rather than telling an already in shape 35 year old man.
Talking. Talking to me at the gym is one of the most frustrating things you can do. I am not being mean, but most workouts if done properly are on a timer. My rest is timed, my sets are timed and my muscles are in the state I want them in. If you stop someone to talk you should determine if they are either (a) talkers who won't care (all gyms have these people don't feel like you are bothering them) and (b) non talkers. In either case, try to get in some quick hellos in between sets, or meet up near the end of a workout. This can help the both of you complete the workouts you want without being rude. Tip: Headphones in often means don't talk to me, pulling your headphones out is normally a sign that someone wants to talk!
Don't block mirror space. Many people do not use the mirrors properly, but some people do. The mirrors are there to watch your form and make sure your technique is proper. I use the mirrors a lot and someone blocking the mirrors is frustrating. Sometimes your visual cues are all you have to know how good your technique is. This is one that many people who are new don't pick up on and can frustrate regulars quick.
Don't crowd other people. It can be really frustrating when there is an empty gym and someone comes and lifts right beside you. If there is room, take it. This is unless it makes you carry heavy weights for long periods. Leave people space to workout as long as it doesn't increase your chances of injury.
Spread out in the change room! A lot of people didn't grow up like some of us hockey players, and change rooms can be an awkward place; especially with many people showering after the gym. Remember to make them feel comfortable and give people space, this can help eleviate some stress and is just polite.
Don't float around the gym. This is one that bothered me today. If you have a machine or an exercise you are using, try to stick around it (obviously with the exceptions of things like supersets, spots, and water breaks) and not float around the gym being a social butterfly. Try to remain near your stuff so people know you are using it. One woman today took 7 minutes between one of her sets so she could watch and talk with her boyfriend across the gym. This lead to me starting and stopping an exercise after one warm up set. Remember guys, everyone needs to use the equipment so try not to waste time with it.
Always ask someone if you think they are done! This can avoid any confrontations and interruptions and will make sure you aren't stealing someones equipment. If they have a set or two left, don't hover, simply put down something like your water bottle as a claim of it next and take some time to walk to the fountain. Hovering over someone can rush them and make them feel uncomfortable.
Don't take someone's weights When in doubt, ask!
Don't stare. Enough said
Put your weights away: This just makes it easier for everyone, just put your stuff away.
Don't show off! Lift to lift. Don't lift to impress the young lady that just came in, or the captain of the high school football team. Lift to achieve, don't lift to please.
Don't grunt, yell, or drop weights. This all depends on your gym. If you have a dungeon type gym this will not apply, this is in reference to commercial gyms that cater to all age types and skill levels. This is extremely intimidating for new lifters and especially new women. I have had countless clients act nervous around meatheads who make a lot of noise and I find it frustrating because it can halt the progress of someone who really needs the gym.
Don't throw weights. A lot of people drop weights to the floor and make a lot of noise at the end of each set. Remember if you can't lift it properly don't lift it, it can be a huge distraction and dangerous for your spot.
Don't use too many things at once for long periods of time. This can hold up a lot of people, and is seen as hogging.
Do offer spots in the right way. Always ask how the person you are spotting how they like their spots. Questions like the ones below can often help offer the best assistance for those in the gym.
Do you like help from the elbows or wrists?
Do you like me helping keep your lift at a constant speed or would you rather it be stuck before I help you?
Don't bother people mid set. Leave people to finish their exercise before talking!
Do help other people out. You can people watch guys and I do it all the time without causing problems. Keep an eye out for people who may just need your help, this could be passing them weight or throwing a ball for them. If you have time why not help someone have a better workout
Share! That is all I need to say there.
Don't be rude to new people. New people are just trying to make a change. Grant them some wiggle room when it comes to etiquette. Reacting poorly may cause them to abandon the idea of working out and being healthier!
Deodorant and smelly bums. Now this seems like you wouldn't have to say it, but it is super important. I have had people clear out whole sections of the gym because of their odor. We all sweat yes, but bringing some old spice with you in your gym bag and have the decency not to fart in someones workout space will go a long way. Body odor is something I know some people can't help and it can be embarrassing. Help yourself out and just bring some with you incase you are the smelly guy in the gym. Don't worry I have been the guy that forgot deodorant at the gym before, but nothing a trip to the gym bag to put on old spice won't fix.
Don't hog special machines, especially cardio. Remember guys, people need to share and leave everyone a chance to use the machines they want.
Don't be a Tip guy (-->). Remember people find over educating annoying when they don't want to hear it, especially if you don't know your stuff. Remember, educate but don't annoy.
Hope some of these tips help people make a few more friends at the gym! Remember, be friendly, but don't be annoying. Gage your gym and gage your people. If you are at a heavy loud gym, feel free to talk as heavy lifting usually has huge rest, where as if you are at a community gym like Goodlife, most people will find it annoying and distracting. Help workouts but don't hurt them!
Hope that answers the questions I got recently!
A great youtube joke on this stuff courtesy of a friend of mine!
Cheers
Ryan Trueman
Ryan.Trueman@dal.ca
Monday, 26 November 2012
Workout solutions for at home or on vacation!
Ever find it hard to get the time to get all the way to the gym? Better yet, ever been on vacation or away on buisness and find it difficult to find a gym? Well here are a few of my favourite at home or on the road workouts that can be done with just some open space. I should mention, should you have the opportunity to get yourself resistance bands or have a hotel with many stairs, you should incorporate these into your workout to help give you a much greater variety of exercises.
The first is a former crossfit workout that I love. I find this one is awesome because it puts you at your own pace, and allows you to challenge yourself on future workouts!
Consists of 3 exercises for a total duration of 20 minutes. Feel free to play around with the time depending on your fitness level. You will try to get as many sets done as possible in the set time frame of the following 3 exercises:
Push Ups: For push ups I recommend your hands directly below your shoulders. If this hurts your shoulders move your hands outwards (NOT ALL THE WAY!) and continue. Fun fact: The further out your hands are the more you work your chest and the closer they get together the more you work your triceps. Keep your back straight and your bum down. These can also be done on inclines or on your knees if you need to make them easier!
Leg lifts: You start laying on your back. I find it easiest to place your hands under your bum so your tailbone isn't on the hard ground. You then pull your shoulder blades off the ground (the rest of your back can be flush) and don't pull your neck up to look at your feet as this can cause neck pain. Your goal now is to not let your heels or your shoulders touch the ground again. You then lift your legs off the ground until they point as close to the ceiling as possible. UPGRADE: lift your bum off the ground as well to get added strain on the abdominals.
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Body Squats - keep your posture straight and don't let your knees go over your toes. Make sure it is a sit down stand up motion. Squats are not just trying to get low, you want to mimic sitting down and standing up. One easy way I use when teaching younger athletes is, if you were going to poop at the bottom of your squat you wouldn't want to poop on your shoes!
Plank: The plank is the staple of any good ab routine. It does a fantastic job at completely fatiguing the abs as well as build lean muscle without bulky muscle. You want your elbows directly below your shoulders and nothing but a straight line from your shoulders to your heels. Make sure you do not let your bum sag down or lift up and maintain a flexed core throughout the movement. By not flexing your abs some of the tension will be transfered to your lower back and can lead to pain or injury. UPGRADE: I put my toes on a bench and my elbows on an exercise ball. This added lateral instability leads to a harder hold for the abs.
or
You will complete this circuit below 2-3 times with around 3-4 minutes of rest in between sets. Each exercise will be done for 1 minute followed immediately by performing the next exercise. This will be 8 minutes of hard work and can be done in as little as 20 minutes (2 sets).
Alternating Lunges- Keep your hips in line and your posture upright. Only go as low as you feel flexible too, and don't let your knees go over your toes. Is it too easy? Pick up something heavy around the house in each hand!
Push Ups: For push ups I recommend your hands directly below your shoulders. If this hurts your shoulders move your hands outwards (NOT ALL THE WAY!) and continue. Fun fact: The further out your hands are the more you work your chest and the closer they get together the more you work your triceps. Keep your back straight and your bum down. These can also be done on inclines or on your knees if you need to make them easier!
Bicycles: These are also sometimes called 1,2,3's and are awesome at getting nice obliques (just outside your central abs) and serratus anterior muscles (those little abs up by your lats and chest). What you do is again keep your heels off of the ground. From there you bring your right elbow to your left knee by rotating and twisting the core around. Don't reach with your arms, remember to bring your elbow to your knee by using your abs to both stabilize and perform the lift. You then follow by doing this to the opposite side. Some people like to hold every 3rd one to make sure the motion stays slow and the abs are fatigued I normally do not include the pause but I make sure each rep takes around 3-4 seconds. This slow movement will increase tension. Additionally fast twisting movement put a lot of torque and strain on your lower back and can lead to injury, so remember to slow down and use your abs. Don't pull on the back of your head either, this can strain your neck.
Body Squats - keep your posture straight and don't let your knees go over your toes. Make sure it is a sit down stand up motion. Squats are not just trying to get low, you want to mimic sitting down and standing up. One easy way I use when teaching younger athletes is, if you were going to poop at the bottom of your squat you wouldn't want to poop on your shoes!
Chair dips: Spread your hands out just beside your hips while sitting on a bench or chair. Lift yourself up off the chair and put your feet flat on the ground (unless at the max length). The further our your legs go the harder they will get. Keep your back straight, breath, and only go as deep as you feel flexible too.
V sits: For v sits you start in a similar position as leg lifts however you are not sitting on your hands. For v sits you hold your shoulder blades up or a weight over your head with your heels off of the ground. You then move from this hold slowly into a V position. This should be done slowly and controlled for the most strain on the abs. This one can be a little tough for beginners so I included an alternate exercise called flutter kicks. For flutter kicks remain in the leg lift position and keep your heels off the ground, you then kick your feet while keeping your legs straight and your toes pointed. Your heels never touch the ground again until the kicking is done at the end of 1 minute. UPGRADE: Do them on the end of a bench so that your legs can go into a negative horizontal angle for a wider range of motion!
Wall Sit: This one can be difficult and was taught to me by a personal trainer called the butcher when I was only 10 years old at hockey camp. You sit up against the wall with your knees at 90 degrees and you hold that position. Make sure your bum is in line with your thighs and that your feet are directly underneath your knees. Try to keep your arms crossed on your chest and hold.
Plank: The plank is the staple of any good ab routine. It does a fantastic job at completely fatiguing the abs as well as build lean muscle without bulky muscle. You want your elbows directly below your shoulders and nothing but a straight line from your shoulders to your heels. Make sure you do not let your bum sag down or lift up and maintain a flexed core throughout the movement. By not flexing your abs some of the tension will be transfered to your lower back and can lead to pain or injury. UPGRADE: I put my toes on a bench and my elbows on an exercise ball. This added lateral instability leads to a harder hold for the abs.
The first is a former crossfit workout that I love. I find this one is awesome because it puts you at your own pace, and allows you to challenge yourself on future workouts!
Circuit 1:
Consists of 3 exercises for a total duration of 20 minutes. Feel free to play around with the time depending on your fitness level. You will try to get as many sets done as possible in the set time frame of the following 3 exercises:
Followed by 3 x Planks as long as you can with 1 minute rest in between.
Push Ups: For push ups I recommend your hands directly below your shoulders. If this hurts your shoulders move your hands outwards (NOT ALL THE WAY!) and continue. Fun fact: The further out your hands are the more you work your chest and the closer they get together the more you work your triceps. Keep your back straight and your bum down. These can also be done on inclines or on your knees if you need to make them easier!
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Plank: The plank is the staple of any good ab routine. It does a fantastic job at completely fatiguing the abs as well as build lean muscle without bulky muscle. You want your elbows directly below your shoulders and nothing but a straight line from your shoulders to your heels. Make sure you do not let your bum sag down or lift up and maintain a flexed core throughout the movement. By not flexing your abs some of the tension will be transfered to your lower back and can lead to pain or injury. UPGRADE: I put my toes on a bench and my elbows on an exercise ball. This added lateral instability leads to a harder hold for the abs.
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Circuit 2:
You will complete this circuit below 2-3 times with around 3-4 minutes of rest in between sets. Each exercise will be done for 1 minute followed immediately by performing the next exercise. This will be 8 minutes of hard work and can be done in as little as 20 minutes (2 sets).
Alternating Lunges- Keep your hips in line and your posture upright. Only go as low as you feel flexible too, and don't let your knees go over your toes. Is it too easy? Pick up something heavy around the house in each hand!
Push Ups: For push ups I recommend your hands directly below your shoulders. If this hurts your shoulders move your hands outwards (NOT ALL THE WAY!) and continue. Fun fact: The further out your hands are the more you work your chest and the closer they get together the more you work your triceps. Keep your back straight and your bum down. These can also be done on inclines or on your knees if you need to make them easier!
Bicycles: These are also sometimes called 1,2,3's and are awesome at getting nice obliques (just outside your central abs) and serratus anterior muscles (those little abs up by your lats and chest). What you do is again keep your heels off of the ground. From there you bring your right elbow to your left knee by rotating and twisting the core around. Don't reach with your arms, remember to bring your elbow to your knee by using your abs to both stabilize and perform the lift. You then follow by doing this to the opposite side. Some people like to hold every 3rd one to make sure the motion stays slow and the abs are fatigued I normally do not include the pause but I make sure each rep takes around 3-4 seconds. This slow movement will increase tension. Additionally fast twisting movement put a lot of torque and strain on your lower back and can lead to injury, so remember to slow down and use your abs. Don't pull on the back of your head either, this can strain your neck.
Body Squats - keep your posture straight and don't let your knees go over your toes. Make sure it is a sit down stand up motion. Squats are not just trying to get low, you want to mimic sitting down and standing up. One easy way I use when teaching younger athletes is, if you were going to poop at the bottom of your squat you wouldn't want to poop on your shoes!
Chair dips: Spread your hands out just beside your hips while sitting on a bench or chair. Lift yourself up off the chair and put your feet flat on the ground (unless at the max length). The further our your legs go the harder they will get. Keep your back straight, breath, and only go as deep as you feel flexible too.
Wall Sit: This one can be difficult and was taught to me by a personal trainer called the butcher when I was only 10 years old at hockey camp. You sit up against the wall with your knees at 90 degrees and you hold that position. Make sure your bum is in line with your thighs and that your feet are directly underneath your knees. Try to keep your arms crossed on your chest and hold.
Plank: The plank is the staple of any good ab routine. It does a fantastic job at completely fatiguing the abs as well as build lean muscle without bulky muscle. You want your elbows directly below your shoulders and nothing but a straight line from your shoulders to your heels. Make sure you do not let your bum sag down or lift up and maintain a flexed core throughout the movement. By not flexing your abs some of the tension will be transfered to your lower back and can lead to pain or injury. UPGRADE: I put my toes on a bench and my elbows on an exercise ball. This added lateral instability leads to a harder hold for the abs.
Try these out guys! They can be done almost anywhere!
Cheers!
Ryan Trueman
Ryan.Trueman@dal.ca
Saturday, 24 November 2012
The top 5 changes you can make to become healthier and look better!
These here guys are in my mind the top 5 things you can do to make changes to your lifestyle and get in shape today! At least try just one* and you will be shocked how easy it is!
1) Cut out white sugars and gluten! These guys are everyones favorite foods, but they are what is ultimately making everyone fat. Yes they are delicious but you have to stay away from things like these: (UNTIL CHEAT DAY <3 )
-Pops and Energy drinks (even diet pops aren't good for you)
-Gatorades and powerades other than post workout (to less of an extent G2). Gatorade is filled with sugars and is meant to be a sports drink to refill electrolytes not to be used as an every day drink! G2 has half the carbs and can be drank a little more openly.
-Fruit Juices and to an extent fruits, don't over eat them
-White breads and pasta
-Candy
-A high percentage of foods with a sweet taste (label read)
2) Eat Breakfast! By making sure you eat proteins and fats in the morning you help jump start your metabolism and trigger it to burn stored fats all day. The longer you go in the day without eating the longer your body stays in something called ketosis. Ketosis is when your body thinks it is being deprived of food and dying so it begins to slow down your metabolism. Eating breakfast (especially 30g of protein within 30 minutes of waking up) can greatly jump start you on a healthy day full of energy! One thing, do not have simple sugars here, they will spike your insulin and lead you to an up and down energy balance all day!
3)Get moving no matter how little it is! Most of the time subtle small changes can make drastic changes. Something as easy as walking 20 minutes a day, or walking to work, can make huge caloric changes. You ill ultimately start resetting your body and your metabolism! Even better, a lot of times it is ends up in a snowfall affect where people often see results, and then do more, which intern yields more results, etc. and eventually they are healthier all around! This is even how I started! I cut out pop, and the next thing I knew I was revamping my whole lifestyle because the changes were so awesome!
5) DON'T BE SCARED OF FATS! Fats need to be consumed. It is the transport system of many essential vitamins and nutrients, and is an awesome energy source! Study after study has proven that low fat diets don't work. That's because fat isn't the bad guy here, he just goes where he is told. It is the two faced Mr. Carbs who is telling him to store as fat. The easiest snacking idea that comes to mind here is nuts, just make sure you don't over indulge.
One thing you do have to watch out for is trans fats! These fats are man made and very difficult for our bodies to break down. Without getting confusing lets just say it is because of the trans fats molecular shape. These are the fats that need to be avoided! Keep an eye out for hidden bad fats, and peanut butter is one great example. The liquid texture of the natural peanut butter is real fat and healthy for you (if you don't over indulge) . You will notice normal peanut butter isn't and that is because they have sucked out the real fats and added some of their own. Therefore, the fat in everyones normal kraft peanut butter isn't nearly as healthy for you. In addition, watch out for fat free peanut butters, often times they pack them with icing sugar after they take out the fat!
There they are guys, easy changes. With these subtle and small changes you can make drastic improvements to your health and look! It's not hard to eat and feel healthy! Just do some research and label reading. Once you do your homework you can pick out the delicious and nutritious meals from the love that's on your handles!
Try them!
Ryan Trueman
Ryan.Trueman@dal.ca
*Try anyone alone except the introduction of fats without the subtraction of carbs. The carbs can ruin some health benefits and you will most likely gain weight. All others can be done on their own!
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