FREE Troop This Saturday at 9am

Hey Troopers,

Just a quick reminder that Troop starts back up this
Saturday, September 4th at 9am in the studio.

Troop will be sold in a package covering
8 weeks at only $5 per Troop
but this week is being offered absolutely FREE!!!

I thought it would be a good way to get the ball rolling and
give those a chance that have not been to a Troop yet a
chance to try it out.

I look forward to another great run of Troop classes as
we kick it into high gear for the Fall months.

Bring on the cooler weather, I’m sure we are all ready for it.

Exercise of the Week 20100830

To view this week's video click on the title link and visit our Blog.

OK so my form is not exceptional but good enough to demonstrate. One of our new trainers getting primed to help you all is a former gymnast star so maybe we can shoot this one again shown to perfection.

The most important part of your body besides your brain is the spinal cord. It not only gives shape to your body but also enables you to have good posture.

If you can't get your head up off the ground you can still perform this exercise lifting your hips to start with and progressing to be able to lift your head up.

As I am finding with my own body when we get older strength takes a bit of a back seat to functionality. Sure we all want to be strong but if we are so bound up and tight we can't use any of it or if we do we end up hurting ourselves. Exercise helps you to maintain strong bones and flexibility of muscles. If exercise becomes a regular habit, small fractures and injuries can be taken care of without any sort of complications.

Flexibility and mobility is needed and combining these types of exercises into your regular schedule will help to give you the diversity in training that you need to be active all through your life.

Those who are suffering from acute shoulder and low back problems should be guarded while performing this exercise.

Garden Bar B Q Party

Saturday, September 11th, 2010 3-6pm
186 Goodwin Drive, Backyard

Please join us for as backyard garden BarBQ this Sept 11th.

With limited time to talk between sets, gulps of water and um how do I say... sweat management:), we don't get enough time to talk. We'd love to just hang out with you and show our appreciation for all your hard work and dedication.

Please, no need to bring anything other than a friend that you'd like for us to meet as we are always looking to help more people like you.

There will be food, drinks, prizes, awards and live music. oh and by the way, 200 jump squats if you don't show up ...

please RSVP HERE

Fill in the form to be put on the guest list. this will really help us to keep track of everyone who is coming.

Thank-you and we'll see you then.

Taylor, Sheri and Logan

Exercise of the Week 20100822

To view this week's video click on the title link and visit our Blog.

Using the TRX suspension training system and ultimate pushup handles in this week's exercise.

The handles allow you to rotate your humerus while pushing thereby recruiting more muscle fibres of the chest and getting a tighter contraction. The TRX hangs your feet making you very unstable and your abs are forced to work overtime to maintain proper posture.

More often than not our clients have to drop because there abs give out before there chest.

I started at 10 pushups and 10 knee ups, then went down the ladder trying to get to 1 pushup and 1 knee up.

Came no where close.

I am working at it and will repost this when I can do it!

BENEFITS OF POST WORKOUT NUTRITION

I am putting in another order for some canned protein drinks that we sell in the studio.

I am often asked to order cases for clients so I thought I would send out a post and ask if there is anyone that would like me to order them one.

A case of 24 will cost $96 (works out to $4 a can, $5 retail). This price includes taxes and shipping.

You have the options of a protein/carb meal replacement in chocolate or vanilla



OR

a 3 Carb protein drink in chocolate or vanilla.





I am going to be placing the order by the end of the week so just give me a call
519-824-2065 or send an email to info@vitalityfitness.ca and let me know you would like one.

BENEFITS OF POST WORKOUT NUTRITION

The post workout shake is probably the most important meal of the day for many reasons.

A couple of the big benefits that your post workout shake will help with are:
-Switching your body from a catabolic (muscle degrading) state to an anabolic (muscle building) state
-Builds muscle faster
-Speeds up fat loss because lean muscle is your furnace to burning unwanted body fat
-Prevents excessive soreness
-Faster recovery in general so you can feel better about getting back to training
-Help reduce stress hormones and other substances in your body that are damaging to building strength and gaining muscle.

You’ve just worked so hard… why leave 50% of your results on the table by not giving the body what it needs when it needs it most?

There is this "window of time" that exists after your workout during which it would be the most beneficial for your body to receive its post workout nutrition. You want to try to get this meal into your body within 30 minutes.

What type of post workout protein is best?

While egg whites, chicken and tuna are all fine sources of protein, they aren't the ideal type of protein right after your workout.

These foods are whole foods, and digested slowly. This is why the ideal source of protein to eat after your workout is a whey protein powder mixed with some type of liquid thus creating a whey protein shake.

A whey protein shake will be digested by your body much quicker than a whole food because it will be a liquid. And, not to mention, whey protein is the fastest digesting protein there is. This is what makes whey protein pretty much the official choice of most people as their post workout meal protein source.

How much protein should I have after my workout?

Try to consume 0.15 grams of protein per pound of your body weight post workout.

Should I be having any post workout carbohydrates?

After your workout they are actually an extremely important part of your post workout nutrition. Carbs will be used by your body to restore muscle glycogen and create an insulin spike which helps to move nutrients into your muscle tissue quicker.

Funny enough, this is actually the only time when "good carbs" and "bad carbs" switch roles. Typical good carbs (sweet potatoes, brown rice, etc) contain fiber, and fiber slows down digestion. What makes them "good" any other time of the day makes them less than ideal post workout because you need your protein to be absorbed quickly.

How many carbohydrates should I have after my workout?

If your primary goal is to lose body fat and you have had a cardio intensive workout stick to a high protein, low carb, low fat post workout shake.

If your primary goal is to increase muscle then I would recommend that you try to consume 0.25 - 0.4 grams of carbs per pound of your body weight post workout.

The Bottom Line…
You'll be able to work out longer and harder and see results faster if you follow a consistent, proper and effective post-workout regimen.

Monday Morning Troops

Most of you probably didn’t know that we have a small group (up to 8) workout every Monday at 7am.

Everyone who was a part of this group last year really enjoyed the camaraderie, social appeal and fun dynamic that it offered as well as the excellent kick start to the week.

"This is one workout I always schedule first and rarely miss. What a great way to start the week - pumped full of energy and drive afterwards (and dripping with sweat!) It certainly has contributed to my success in business by keeping my mind sharp and focused on all my projects for the rest of the week."
Kevin Orr
Pharmaceutical Automation Sales

How Much?

The cost is $75 per month but this ALSO includes full studio access Mon – Sun from 6am to 9pm.
Yearly commitment payable with post dated cheques.
Group will be maxed at 8 participants so if you do sign up please try and make it at least 75% of the time.

If you’d like to be part of this next small Troop workout every Monday at 7am starting Monday, Aug 23rd please come on board and send an email to info@vitalityfitness.ca or call 519-824-2065 to secure your spot now.

This Monday Troop is restricted to clients only.
Must complete at least one 30 minute one on one session per week to qualify.

Hurry, only 4 spots left as of Aug 16th.

Exercise of the Week 20100806

This weeks exercise is being performed by the wonderful and talented Karen.
Karen is definitely one of my strongest clients able to pound out 12 clean chin ups not an easy task for anyone. If you want motivation ladies, take it from this over 40 mother of three!

Karen is doing a windmill with kettlebells. We spiced it up by adding an extra kettlebell into the movement in her hand that stays closest to the ground and raising her up on the steppers to allow for a deeper range of movement.

Very complex and compound movement not to be taken lightly. I recommend starting with no weight at all and slowly introduce just a few pounds until you feel comfortable with it.

Focus area would be the obliques aka love handles, while incorporating the legs, shoulders and many other stabilizing muscles.

I like doing this on my core day right after I have blasted my obliques.

Enjoy!

Empty Your Muscles And Lose Fat Faster

What do I mean "Empty Your Muscles"?

Let me start by saying that far too often people who want to lose weight rely too heavily on cardio and not enough on resistance training. Hopefully, after reading this article you will allocate a little bit more time to the latter.

Resistance training is anything that taxes your muscles in an anaerobic fashion meaning without oxygen so your body needs to use ATP, creatine phosphate and glycogen for energy.

Bicep curls for instance is anaerobic but has a low percentage of total body musculature recruitment. This means that all the muscles that are working in the Bicep Curl exercise whether directly (biceps) or indirectly (shoulders) has a low total percentage of all the muscles in your body.

A biceps curls might be around 40% while a squat is closer to 90% musculature recruitment.

Here is a little analogy I like to use.

Picture a glass filled with water. The glass will represent your muscle and the water will represent glycogen (what carbs turn into). If you tried to pour more water into a full glass the excess water would spill out on the table.

This is what happens when you eat more than you need and the excess is what will be stored for later because the glass (muscle) is still full.

If you do tough exercises with a high total musculature recruitment the food/glycogen has some place to go.

The food or water for the sake of my analogy will fill up your glass (muscle) again and not spill out all over the table, which will represent that excess fat none of us want!

So to keep it memorable...

Choose large muscle group exercises,
train to take away your energy and
allow your food refuel your muscles.

Add in cardio post exercise too but now it will be more effective as you'll tap into your stored energy quicker and in the long run you'll have more muscle in which to burn fat with.

Exercise of the Week 20100726

To view this weeks video click on the title link.

Here is a very simple yet effective exercise for increasing heart rate in the middle of a workout or whenever you feel that you need a boost.

Focuses on shoulders and biceps with a surprising emphasis on the core. Great way to train the abs in a vertical position, which can sometimes be challenging.

I suggest throwing this exercise in between 5 minute circuits of core training to target the transversus abdominis and increase heart rate.

Try three sets of 40 reps with approx 20 seconds of rest between sets.

Baby Logan Has Arrived

OK I promise not to turn this into a Logan Blog but he was just born yesterday so give me a break.

All is good, mom is resting and he is 6lbs, 11oz. Pretty good for a month early. All signs pointing to a professional athlete;)

Well I'm off back to the hospital and all three of us will probably be back home sometime tomorrow.

Feels great to be a Dad so far and I do feel like i thought I would. More juiced than ever to live the life I have been living but in overdrive lighting the way for him all the while striving to be the man and Dad he deserves while helping him to start his life with thoughtful design, not by chance.

Baby is Coming Early

For those that know me know that I am a planner.

I plan something and it gets done.

Well, I planned on the baby coming on Aug 10th and with the new developments Sheri has to be induced tomorrow!

Everything is fine but with her high blood pressure they need to get him out now.

Yes I said him, we couldn't wait to know but I am glad we found out.

Anyways, Logan will be here tomorrow and I will be off the grid for a few days getting accustomed to Logan. The winning name from our survey is what we ended up going with... It was our #1 from the beginning too.

So wish us luck and I will be back soon more motivated than ever!

Empty Your Muscles And Lose Fat Faster

What do I mean "Empty Your Muscles"?

Let me start by saying that far too often people who want to lose weight rely too heavily on cardio and not enough on resistance training. Hopefully, after reading this article you will allocate a little bit more time to the latter.

Resistance training is anything that taxes your muscles in an anaerobic fashion meaning without oxygen so your body needs to use ATP, creatine phosphate and glycogen for energy.

Bicep curls for instance is anaerobic but has a low percentage of total body musculature recruitment. This means that all the muscles that are working in the Bicep Curl exercise whether directly (biceps) or indirectly (shoulders) has a low total percentage of all the muscles in your body.

A biceps curls might be around 40% while a squat is closer to 90% musculature recruitment.

Here is a little analogy I like to use.

Picture a glass filled with water. The glass will represent your muscle and the water will represent glycogen (what carbs turn into). If you tried to pour more water into a full glass the excess water would spill out on the table.

This is what happens when you eat more than you need and the excess is what will be stored for later because the glass (muscle) is still full.

If you do tough exercises with a high total musculature recruitment the food/glycogen has some place to go.

The food or water for the sake of my analogy will fill up your glass (muscle) again and not spill out all over the table, which will represent that excess fat none of us want!

So to keep it memorable...

Choose large muscle group exercises,
train to take away your energy and
allow your food refuel your muscles.

Add in cardio post exercise too but now it will be more effective as you'll tap into your stored energy quicker and in the long run you'll have more muscle in which to burn fat with.

Exercise of The Week 20100715

To view this weeks video click on the title link.

This time of year in Canada there are many guys getting ready for the upcoming hockey season. Now is the time to be building your mass and strength and starting to think about increasing your sport specific movements and getting your cardio up to speed come late July.

This weeks exercise is a great exercise for all athletes that need to generate a lot of explosive power off of one leg. Most of the time we get too caught up with doing squats and only squats. I am not knocking squats as we all know squats are king for mass and power development but try adding in this move to transfer your power to that uneven, imbalanced environment called the rink or field of play.

And The Supplement is...

Citrulline Malate is nothing new and has been around for a while now.

In Spain, CM has been a popular sports supplement despite being considered a pharmaceutical drug (Stimol) only authorized for the treatment of asthenia aka weakness. hint hint.

Citrulline is a naturally occurring amino acid with the highest concentrated amounts found in liver and watermelon with trace amounts in many other foods. The problem is you'd need to eat a truck load to get the optimal amounts for increased performance.

How it works?

During an intense set there is an accumulation of lactic acid long referred to as the burn, a known contributor to muscle fatigue. part of the process that makes up the burn is ammonium and citrulline facilitates the clearance of ammonium.

Malate limits the accumulation of lactic acid by reorienting toward neoglucogenesis, which is the synthesis of glucose from molecules that are not carbohydrates, such as amino and fatty acids.

Thirdly, The popular Pre workout pump drinks today such as Super Pump 250 and NO Explode work because they have L-arginine in them. It has been shown that there are higher levels of usable L-arginine in the bloodstream taking citrulline and letting the body naturally convert it to L-arginine.

The reason why you want elevated levels of L-arginine is that it increases your Nitric Oxide levels. NO regulates many physiological functions of skeletal muscle including glucose uptake and oxidation, mitochondriogenesis, contractile functions, blood flow and fatty acids oxidation, and muscle repair.

Tests results showed that there 53% of those tested showed a strength increase in sets 7 of 8 and 100% showed an increase increase in set 8 of 8. There was also significantly lower DOMS (Delayed Onset Muscle Soreness) reported 24 and 48 hours post exercise.

The test group drank a mixture of 8g CM mixed with 20ml lemon juice, 60mg sodium saccharine and 200 ml water 1 hour before training.

I am going to start this next week and let you know how it goes...excited to see how well it works.

Human Guinea Pig

When I first started training I was 19 and lived on my own.
Spending $50 on a supplement would have been the equivalent of buying a car today.

OK not quite, but you get the point.

Parting with that kind of money was a big deal at the time but it paid off in the end... even if the supplement didn't work, which it probably didn't.

Just a few short years ago when I tried this $50 supplement;) ;) called Boron, I was really excited to give it a go and see if what the ads said were true. Was I really going to blow up like Arnold in just a few short weeks?

Sadly no... I didn't, but I know that it still worked because I got tiny stretch marks in my armpits over those next weeks of training. Was it the supplement Boron or was it the fact that I was training like a banshee, never missing a day and eating like a horse so as to not waste my investment. I think that is a classic example of the benefits of the placebo effect, which I am a strong believer in.

I stopped believing the hype in ads long ago and now turn to actual scientific research to determine the efficacy of something and whether or not I should give it a try.

The next supplement I am going to try is something that I recently read about in my last journal of strength and conditioning research from the NSCA. It had really impressive results from tests done on actual humans, not rats.

In my next post I'll tell you what this supplement is and what it is supposed to do in case you want to give a try yourself or wait for feedback from your personal guinea pig.

Exercise of the Week 20100708

To view the exercise video click on the title link above.

I did this exercise on a beach on Manitoulin Island.

I actually did a whole work out I wanted to share but I was having problems with the editing. I'll work on it again in all my spare time and get it out soon.

In the meantime, Band Squats is a very simple yet effective way to train your lower body when equipment is scarce. A resistance band packs away easily and is very versatile.

I again used the Tabata training principle with my GymBoss timer as I find it keeps me honest and pushing hard when I otherwise wouldn't, like when vacationing on an island.

Cottage Cheese Pancakes?

Yes it sounds gross but you'd be surprised.

For those that are looking to drop a quick 5-10 pounds try this diet out for the month of July. I know it will work fantastic as it has with so many clients. Let me know how you make out.

Meal 1 7am
Cottage Cheese pancakes (1/2 of mixture recipe below)
1 Grapefruit
8 oz Water
1 coffee

Meal 2 10am
1 Apple
1/2 scoop protein powder
8 oz Water

Meal 3 1pm
3/4 cup large flake oats
1 Tbsp Salba (available at Bulk Barn)
small handful mixed nuts
1 Cup Almond milk
1 coffee
8 oz Water

Meal 4 4pm
2 Large Wasa crackers
1/2 avocado
1 tomato
1 tbsp light Philadelphia cream cheese
1 tbsp olive oil
sea salt and herbs
1 coffee
8 oz Water

Meal 5 6:30pm
6-8” boiled or grilled Zucchini, broccoli or asparagus
4 oz Chicken breast or white fish
1 Orange, 1 cup low fat no sugar vanilla yogurt
8 oz Water

Cottage Cheese pancakes
Ingredients:
6 eggs
1 tablespoon vanilla
12 oz cottage cheese
1/2 cup oat flour

Separate 6 eggs. Whites go in a large mixing bowl, yolks in a medium bowl.
Beat egg whites until fluffy and will hold a peak, then set aside.
Beat egg yolks until they turn lemon yellow. Add 1-2 Tbsp vanilla to egg yolks.
Add 12 ozs cottage cheese to egg yolks and mix. (Use large curd 2% fat cottage
cheese for richest texture; nonfat works well too.)
Add approx 1/2 cup oat flour.
The yolk batter must remain slightly moist not stiff.
Lightly fold the yolk batter into the egg whites in a large bowl.
Over mixing will cause the egg whites to collapse;
the batter and whites don’t need to intermix much.
Top with sugar free syrup or fresh berries

Back In One Piece, Barely

We all made it out of the canyon but just barely.
The heat almost took one of us but after 12 hours the last of us dragged ourselves out!

It was just as I thought, really tough and something I do not recommend to someone who has not prepared for it. Coming down was not too bad but that last hour back up was brutal. I have never cramped so bad and could only take baby steps for the last mile. I was laughing at myself and how slow I had to move! After i popped a few electrolyte tabs and downed my 8th litre of water I started to feel better and managed to get out in just under 8 hours.

By the end, everyone was cursing me as they usually do.

But, as I suspected, the next day they were thanking me for getting them to do what was once thought of as the impossible and we're already planning the next adventure!

Once the pics start rolling in I'll post the link for those that want to see some of the highlights as there were many.

And We're Off

Packing the car now for our trip to the canyon!

16 of us are going to do what they advise you not
to do and that is make it down to the river and back in one day.

If you don't hear from me again you'll know why.

Wish us luck and stay tuned for pics, tips and videos when I get back.

Exercise of The Week 20100701

To view the video click on the title link...

Yet another excellent exercise you can do while outside at the cottage between beers and getting a tan.

Between beers?

While I'd like to think that you'd be drinking wheat grass shakes and eating hard boiled eggs all day while basking in the sun I'm a realist and know the truth.

With that said, I'd still would like to give you some goals and motivation to do something that gets your muscles pumped and heart moving.

With a little ingenuity and some rope this exercise can easily be set up.

Make sure to keep your posture upright and really flex and engage your core before every rep.

Try 30 paces each set for 3 sets with about 2 minutes rest in between.

Exercise of the Week 20100612

Click on the title link to view the video!

I know that it hasn't been a week yet but I'm heading off to Sudbury for a baby shower for Sheri and then to Manitoulin Island for a couple days do I thought I'd post it a little early.

For those that have never been to Manitoulin it is the largest fresh water island in the world, takes about an hour to drive a cross it and you're basically as remote as you can get. The stars at night are amazing! I remember more bright stars then black sky so I am excited for a bit of star gazing by the fire.

I'll be getting my jogs in this upcoming week for sure as we head into the Grand Canyon next Friday. I'll be posting a ton of pics from the trip and more information on that crazy adventure in the next week.

Today's exercise is unique and requires some different equipment. You don't necessary need a sled just go buy some rope from the local hardware store and wear some gloves. As you can see I don't normally wear gloves so I used what I had. Not very pretty I know but that's the point. Tie the rope to anything really and start pulling. Flip it around for some chest flys or presses too. I did 30 reps of pulls, rested 30 seconds and did chest flys and presses for 30 reps coming back. repeat this for 3 or 4 sets and you'll get a great workout under the sun.

Have a great weekend too.

Exercise For The Week 20100607

Around this time of year most people's training has shifted to a faster pace or tempo to keep the heart rate high and burn more calories shedding extra pounds in preparation for the topless summer months.

Today's exercise is great for doing just that and toning your obliques aka the love handles! To view video click on the title link to take you to the Blog.

Try this using a Tabata principle, that's 20 secs of work followed by 10 secs of rest for 8 sets. Rest for 2 minutes and repeat that for a total of 3 series. Your workout will take a total of only 16 minutes!

Don't have a kettlebell? You can always use a dumbbell.

Don't have either? Go buy one.

Forget About The Tim's Iced Capp

Have you had or desired to have an Iced Capp from Tim's this year?
They are tasty little buggers aren't they but full of fat and sugar, just the opposite of what you want to move closer to that bikini (or Speedo:) ready body.

Here is the nutritional breakdown of just one Large Iced Capp...
470 calories, 20 grams of fat, 63 grams of carbs (62 from sugar!), 4 measly grams of protein.

Want a much better cool treat this summer check out Sheri's Iced Capp recipe below.
We have been treating clients with them all week and have received nothing but two thumbs up from everyone.

Make some coffee and pour it into some ice cube trays. Once they are frozen take 4-5 and blend them with 1 cup of skim milk, 1/2 scoop of vanilla or chocolate/mocha protein (optional) and 1 packet of Splenda.

134 calories, 0 grams of fat, 13 gram of carbs, 21 grams of protein.

Use a straw so you don't drip any on your ripped abs.

What's TROOP About Anyways?

No matter how good a job I think I'm doing at promoting a new program or event it's always amazing to me how many people still have no idea what we're up to.

With that being said I whipped up a little promo video showcasing just some of the exercises and happenings during one of our recent TROOP workouts.

Wanna be a Trooper?

Every Saturday morning you can join the fantastically motivating atmosphere for only $5 a workout!

Solo Workouts

Only if you are training at the studio three times a week with your personal trainer are you probably doing enough and don’t need to work out any extra on your own.

If you are not training three times a week one on one with your trainer than you should be getting in extra solo workouts on your own at home or at a gym.
How’s that working out for you?

If it is working, great! If it is not, and you need to get yourself to a place where you can feel supported and encouraged as well as have access to all the great equipment you have experience with, our new Solo Workout program might be perfect for you. *(Solo Workout program only valid to current studio clientele)

How the program works is very simple.

Your first Solo Workout of any month place $10 in the money box on top of the fridge and follow your weekly training program. If you need access to our computer to print up your program we will show you how to do that.

Your second to fourth Solo Workout of the same month place $10 in the money box on top of the fridge.

Your fifth Solo Workout and on no charge.

Train one or two Solo Workouts a month and you only pay for what you used unlike a traditional gym.

Train 4 Solo Workouts a month or 20 Solo Workouts a month and you pay the same $40 so you are encouraged to come often.

On the first of each month the Solo Workouts reset to zero and you begin again.

I hope many of you take advantage of this new program. As it is with all Vitality programs and offers they are in your best interest. The more you train the better your results and you really do need to be training intensely 3 or more times a week if you want to see positive results and not just maintain your current fitness level.

Have a great day and get out there and enjoy this beautiful weather.

See you at the studio.