Tag Archives: health

Macro and Micro What??? What’s In Your Food

It is only until people remind you that sometimes you forget how back to basics things really need to go for far more than where we try to pretend we all are. We are bombarded with various complicated diets and training protocols. We are convinced that the only way to grow, lose or get faster are by taking various concoctions. At some level, at some point, the above may get you to that next level, First though is knowing, understanding and for a consistent period of time, application of the basics of training and food is where you need to be to get where you want to go. Things really are not, nor need to be so damn complicated,

I am going to take you back to something that you must first know and understand so you can better grasp on what the diets are all about right now if you choose to try them. I also aim to help you understand about what makes up your food as you find your fit. Why this “not flashy oooooh super new and exciting” post? Because during conversation, within the past week I have been asked by three different people (macro and micro what) what I am talking about when I say macro and micornutrients.

It is okay if you want to try new diets but without the actual meal plan given, can you pick up and do it on your own? That is why knowing the basics is so important. You need to be empowered with the knowledge to figure some things out on your own because meal plans are not always going to be there or go the way you want them to. Real life happens 😉 I keep getting reminded that on a much greater scale, what many of you need more of is basics education and empowerment and less complexity and flash.

Macronutrients:

Macro means large, big. Nutrient can be defined as substances that give nourishment that is essential for growth and maintenance of life. This basically means that these are the substances we need in “large” amounts in our diets. I use the term “large” loosely as it can be taken out of context and presumptions of oversized portions being given the ok can be made 😉

The macronutrients of our diets are the fats, proteins and carbohydrates that make up food. These can be further broken down into smaller and smaller divisions, but I think that is done a bit too much in our society and people get too confused and complicated too soon. Some macros deliver more micros and are better options. Some great examples of these macronutrients are:

Carbohydrates– rice, sweet potatoes, berries, apples, quinoa, broccoli, kale, squash, watermelon, peas, beets, oatmeal, whole grain bread, bananas, spinach and on it goes. Veggies, Fruits and Whole grains.

Proteins (the whole protein versions providing all of the amino acids)- eggs, fish, chicken, tofu/tempeh/edamame, whey protein, Greek yogurt, low fat cheese (I love Allegro), cottage cheese, extra lean beef, bison

Fats – coconut oil, olive oil, flax seed oil and flax seeds/meal, hemp seed oil and hemp seeds, butter, walnuts, almonds, rapeseed oil, pumpkin seeds

I also consider water to be a MAJOR macronutrient. You can go much longer without food than you can water and therefore it is far beyond essential in macro amounts for us to live!

Micronutrients:

Micro means little, small, lesser. These are the nutrients that are still essential to life, but that are parts of the whole above IN (and sometimes supplemented IF needed) our macronutrients. If we don’t eat enough food to fuel our bodies, minds and activities, if we are on a temporary calorically restricted diet, are an athlete, have a medical condition, or are not eating an overall varied diet, we may need these in those supplemental forms as directed 😉 The micronutrients act as catalysts in our bodies for many functions (energy, movement, mental function, breathing etc) as well as provide necessary structural components so to speak.

The micronutrients are for the most part things like vitamins and minerals. This can be further broken down, but again let’s not complicate until you actually need to worry about that mmmkay?

Vitamins – Fat soluble – These are typically found in fatty foods. They need fat to be absorbed and our bodies can have a harder time breaking these down and eliminating what we may not need, they don’t dissolve in water and get excreted “easily”. Fat soluble vitamins are A,D,E and K.

Water soluble – These are typically found in things like whole grains, veggies and fruits. They dissolve in watery substances and are easier to breakdown, use and/or excrete as needed. These are the B vitamins and C.

Minerals (can be further broken down to a more complex level than this but that’s not our goal here)– These  are your calcium, chromium, iron, magnesium, phosphorus, selenium and zinc.

The cool thing and the not-so-cool thing about food and US in general, is that things are far more complex than the basics, than the surface. The cool part about that is just how much we all have to learn and discover, how diverse we are, how truly complex we and the substances we eat affect us. the not-so-cool thing about it is that we get too caught up in the complexities and forget to just enjoy and to be happy and healthy.

What makes up our foods on a basic level are the macro and micro nutrients but what we eat is food. While treats and extras are absolutely ok, if you just remember on the grand scheme of things to keep things simple and not try to break down everything you eat, you will enjoy yourself more and things will start to fall into place.

p.s. sometimes I forget things I want to say or sometimes there are just more questions from you, if so please hit me up and I will be more than happy to help you find your answer 🙂

Beginner Nutrition Tips to Look, Feel and Be Better

When it comes to eating, maybe you often get bored of what you’re eating and than revert to more palatable yet not-so-healthy foods. On occasion this is ok if you have hit that mark on your journey, but too often and that is just a recipe for disaster. If you’re always on the lookout for new recipes or ways to change up some of your faves, or for easy shortcuts to prevent boredom, here are some tips to get you started:

1. Add Art to Your Meals – Colorful fruits and vegetables (just like a beautiful painting yes) quickly decorate your favourite recipes and make your food appear much more appetizing. Look for deep greens in spinach, vibrant reds in tomatoes and a rainbow of colors in peppers to add to your favourite home-cooked dishes.

2. Swap Schtuff  – It may surprise you to learn serving meals on smaller plates (or in smaller bowls) encourages people to eat less food. So downsize what you serve your meals on, and you might find your family eating the proper portions.  Eating with smaller utensils can help too as you will be forced to slow down your eating and thus will likely trigger your “I’m full” hormones sooner.

3. Change Your Take-Out and Delivery Menus- If you have a stack of take-out/delivery menus in your home, replace them with meal planner services. Having a planner will help you arrange a weekly grocery shopping list and save you time and money by limiting the number of nights you eat out. There are so many options as far as being able to get these delivered, daily, weekly or monthly as well as the option of buying pre-cooked healthy portioned meals to pick up. The number of healthy “fast-food” joint nowadays too removes major barriers as well.

4. Flip Off the TV and Couch – No I am not advising you to take gymnastics, or wait, maybe I AM! Instead of plopping on the couch in front of the tv after dinner, go for a walk and help shuttle the nutrients from the foods you just ate into the right places 😉

5. Vary the Ingredients – If you already have family-favorite recipes, look them over to see if there are ways to swap healthier ingredients in place of others. Varying your foods, ingredients and so forth is actually a great way to prevent food aversions, ensure you get a wide spectrum of micronutrients that are essential for health, fat loss, muscle building, performance, mental health….are you getting the picture 😉 Variety also helps to prevent certain intolerances and allergies too.

If you are a newbie, and even if you’re not, these little changes can make a big difference and when they do, please share them! You can, and totally SHOULD, keep adding to your toolbox. Start with small habits and changes each week. Add more nutrient dense foods, and a whole buttload of variety of them, instead of always “taking away” and you will no doubt look, feel and perform better in all aspects of life.

THE Strength, Performance, Fat Loss and Health Tool

Even if I was the inventor of this piece of equipment, I would still never tell you it was the only training tool you will ever need to reach your goals (although I do feel it could be ;D) Yes, you could only use it and excel at superhuman levels but I prefer to look at things in a complimentary fashion vs an either or.

The barbell. Definitely my favorite piece of equipment and whether you are a newbie or a seasoned vet, the barbell is hands down one of the best tools for any and all goals.

Barbell training is a great way to get a lot of work done in a short amount of time. There are a ton of exercises you can do that will hit just about every muscle in your body, from the superficial to the stabilizers and if you move the bar at a faster pace, you will work your heart muscle pretty darn effectively too!

Want to be faster, have a firm round booty, jump higher, throw powerful punches, be able to LIVE a long life, not be on a medication timeline, look great nekked from head to toe etcetera etcetera (did I spell that right :p) ? You can do some of the following barbell exercises:

Back Squatsdownload

Deadlifts images

Push Press images (1)

Rows download (1)

Angled Barbell Press

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Glute Bridge

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I could seriously go on forever on not only the variations of these particular exercises, but the countless other exercises and ways to use barbells for any training goal. Maybe these are not fancy new age moves, (and I could show you some in person if you’d like and have some training behind you) but these basics just freaking work. The entertainment exercises are great for just that as well as for advanced peeps.

With even just the above exercises you are going to build fat burning, performance enhancing muscle mass and strength from head to toe, literally.

With the above, you will be preventing a whole host of diseases (and while I guess I am not really supposed to say this but you will most certainly treat or fix some you may already have) and other misfortunes that come from NOT training.

More work done in less time with barbell training no matter your goal, your age or your training background, sounds pretty kick ass to me!

Indulging in Treats and Napping Just May be Your Key to a Healthy Holiday Season

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The holiday season is full of celebrations. From office parties to family events, everyone gathers to spread a little extra cheer. While people may be wary of what all of the holiday treats will mean for their health, avoiding all of the revelry could cause more harm than good.  Creating a balance between restraint and indulgence will help sustain physical, mental and emotional well-being. Come out of the holiday season feeling just as good as you did when you went in with these easy tips.

Choose wisely.

During the holidays there are tempting treats everywhere you turn. From cookies at the office to fondue at the holiday party, your favorites can be hard to resist. But if you choose your treats wisely, you can guiltlessly enjoy every bite.

Browse the buffet line for healthy options like veggies or fruit, shrimp cocktails or chicken skewers so you won’t have to skip dessert. You can always share a sweet treat with someone else to keep you accountable. And if you’re worried about not having the will power, it’s a good idea to eat 1.5 ounces of healthy protein before an event to keep you feeling satiated.

Don’t deny yourself.

Food is connected to family, culture, tradition and celebration, and it should be a source of enjoyment. Avoid creating a list of items you cannot have. “When it comes to tempting foods, forbidding them only makes you want them even more,” says Debbie Swanson, registered dietician, and nutrition and healthy-cooking tips instructor at The International Culinary School at The Art Institute of Colorado. She suggests eating smaller portions of your favorites, such as a bite of pie instead of the whole piece. “My friend makes the best apple pie. I always have two bites,” Swanson says.

Work it off.

The best way to prevent the extra pounds from sneaking up on you is to engage in a regular exercise routine. Doing something as simple as parking farther away from the office or taking the stairs instead of the elevator can help increase the number of steps you take each day.

Individuals typically gain around two pounds during the holidays, according to the Mayo Clinic. “The problem is that we don’t lose the weight,” Swanson says. Rather than adding weight that you have to work off later, maintain a workout regimen or find other ways to burn the calories you consume throughout the busy day.

Make “me” time.

Research over the past two decades has begun to demonstrate the strong connection between mental health and the strength of the immune system, which affects overall physical well-being, according to Jim Wasner, dean for the American School of Professional Psychology at Argosy University | Schaumburg. Wasner says that the strength and resilience of everyone’s overall immune system, feeling depressed or overly anxious, often correlates with poorer physical health and vulnerability to illnesses. “Relax and schedule time for yourself,” he says.” Go easy on the alcohol and sugar. Catch up on your sleep.” Maintaining this overall balance will keep you physically and mentally healthy during the holiday season.

Allow yourself to enjoy the celebrations, just maintain the balance between health-conscious and indulgent decisions so the holidays don’t get the best of you.

Seriously though, be more like this otter images (omg this little guy is so cute and really just wanted a reason to put this somewhere lol) and just chillout a little. The effects of stress and stressing out about a pound or two or and inch or two :p will do you more harm than the laughter and enjoyment you will experience from the little bit of indulgence with good friends and family 😉

MOVEment Playlist (Formerly Known as Melisscious’ Delicious Discography) #45

I have been trying REALLY hard to pull back in terms of my training intensity and ridiculous frequency for the past while to allow my body to heal. The minor injuries I can get by on but your spine is not something to mess with nor is all kinds of  burnout! Really much better now but I’ll give it another couple of weeks I think is best. I know better in terms of the importance of recovery but doing it has been another not to mention my serious dislike for backing down from a challenge (or what in my ego perceives to be a challenge :p). You absolutely have to take a step back so you can make giant leaps forward. Hard to do for some, but essential I promise you.

I have found that back in the day it was another thing to implement the important side of recovery methods like yoga, meditation, foam rolling, mobility and flexibilty etc. I easily bore and quite simply find I do not enjoy and therefore do not make time for it. If this sounds like you can I get a hellllll yah! Ok so what do I do to forcefully yet joyfully endure this necessity? I LOVE to dance! Dancing (all kinds but especially choreography-style) is a great way to keep you challenged, helps you be in the moment, and it seriously helps you with your fluidity in movement.  I have been getting back to my love of dancing, although choreography is something I just started this past year but I love it so much! I have been subbing it in for where I would do non-stop horrible things to myself lol and I am also not as angry 😉 I have to keep a balance because i want to have that and to ME that means kicking ass but with that “feminine” sass 😉

Aside from dancing, another great way to help with the recovery is to use guided meditation apps, mp3 and the like. It is tough to slow down your mind and be totally present and the guided for, as well as in-person classes, helps tremendously.

Alright so this playlist is going to be dedicated to my bringing some of my yin back to my yang, or is it yang back to my yin? I digress but you will no doubt see (hear) what I mean. To those of you looking for my typical hardcoreness, meh, we ALL need a lil bit o the softer side 😉 (btw if you are a guy reading this, chicks REALLY dig guys who can dance so figure it out)

1. Beyonce – 7/11

2. Bruno Mars – Uptown Funk

3. Janet Jackson – All Night

4. LL Cool J feat Raekwon and Murder Mook – I’m Nice

5. Outkast – Da Art of Storytellin part 1

6. Da Brat feat Tyrese – Watchu Like

7. Foxy Brown – Get You Home

8. Mavado and Nicki Minaj – Give It All To Me

9. Gyptian feat Nicki Minaj – Hold Yuh

10. Tinashe – All Hands On Deck

Your health tip for this month:

This is probably one of the most stress filled times of year. A time when we often take many things, many people for granted. Take that this is a chill list and regardless if you like these tunes or not, take some time to CHILL. You owe no one anything if it means your health and sanity. Take time to write down something every day you are grateful for. Start each day, not with news of ANY sort, but with a song you love, a quote that inspires you, and end your days the same. Make love to your loved one (even if that is yourself lol!!!). If you feel alone this holiday season or have a hard time this time of year, reach out to someone or better yet, get outside of yourself and help others by volunteering somewhere. You are amazing, know that, remember that, take time to chill and appreciate that 😉

Don’t worry the next playlist will be more RAWR-ish 😉

Four Flu Fighting Foods

As the saying goes, the best offense is a good defense. In terms of your health, this means prevention  prior to treatment. With the cold and flu season upon us, you want to arm yourself with the right arsenal of weapons to ward off the ills and blahs.

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To get your immune system warriors on their guard, incorporating some of the following foods may help to fight off what could mean a week or two of feeling sluggish, stuffed up wheezy:

1. Whey Protein – the benefits of whey go far beyond simply helping you to build and maintain muscle mass (along side training of course!). Quality whey protein may help to reduce inflammation by means of reducing cytokine secretion (1) which is a major factor in health.  Whey is rich in substances called immunoglobins like bifidobacterium and lactoferrin,  and is an excellent source of the amino acid cysteine which is a precursor to the powerful antioxidant glutathione (3).

2. Stank foods aka Garlic and Onions – These two foods (or spices if you may) may act as natural antibiotics due to their compounds called allium cepa L, antioxidant (flavonoid) called quercetin, and allium sativa (4,5). Basically, the horrible stink that these foods give your breath is actually really good for your gut health and immune system. Bite in and ward off vampires AND cold and flu 🙂

3. Hard boiled eggs – I don’t know why foods that stink have to be so good for us but they just are! Whole eggs are rich in fatty acids, choline, B vitamins and sulfur (hydrogen sulfide). Sulfur (which is one of the reasons hard boiled eggs stink) is something often overlooked as being of importance in our diets. This nutrient can actually help to boost our bodies ability to fight off inflammation as well as to help produce the health promoting vitamin/hormone D and the ridiculously powerful immune promoting n-acetyl-cysteine (6,7) .

4. Sprouts – Whether it be alfalfa, clover or soybean, this family of food or herb, is a great addition to soups, salads and sandwiches for their immune promoting, cell protecting polyphenols, antioxidants and flavones. We often get sick in the first place because of too much mental, physical and oxidative stress and this group of foods may help to battle that damage off (8).

Summary

This can be a tough time of the year for many in terms of colds and flu. If you start incorporating these foods into your diet now before getting fully into the sickness season, you just might be able to fully enjoy the holidays this season with your loved ones instead of with a box of tissues and prescriptions. Seriously though, punch sickness in the face!

References:

1. Cross, M. L., & Gill, H. S. (1999). Modulation of immune function by a modified bovine whey protein concentrate. Immunology and cell biology, 77(4), 345-350.

2. Kau, A. L., Ahern, P. P., Griffin, N. W., Goodman, A. L., & Gordon, J. I. (2011). Human nutrition, the gut microbiome and the immune system. Nature,474(7351), 327-336.

3. Keri Marshall, N. D. (2004). Therapeutic applications of whey protein.Alternative Medicine Review, 9(2), 136-156.

4. (ok so we are not chickens but I digress) Goodarzi, M., Landy, N., & Nanekarani, S. (2013). Effect of onion (Allium cepa L.) as an antibiotic growth promoter substitution on performance, immune responses and serum biochemical parameters in broiler chicks. Health, 5, 1210.

5. Dash, P., Yadav, S., & Sahoo, P. K. (2014). Immunoadjuvant effect of garlic (Allium sativum)–mineral oil suspension on immunity and resistance to Aeromonas hydrophila infection in rohu, Labeo rohita. International Aquatic Research, 6(3), 167-173.

6. Santus, P., Corsico, A., Solidoro, P., Braido, F., Marco, F. D., & Scichilone, N. (2014). Oxidative Stress and Respiratory System: Pharmacological and Clinical Reappraisal of N-Acetylcysteine. COPD: Journal of Chronic Obstructive Pulmonary Disease.

7. http://www.elizabethpavka.com/nutrition-articles/nutrient-articles/NAcetylCysteineforDepression,Fibromyalgie,IBS,Cancer%20Prevention,DetoxificationandMore.pdf

8. Sharma, G., Prakash, D., Gupta, C., Prakash, D., & Sharma, G. (2014). Phytochemicals of nutraceutical importance: do they defend against diseases?. Phytochemicals of Nutraceutical Importance, 1.

The Not-So-Sexy Side of Sexy Results

Stop lying to yourself if you keep saying, “Pfft I don’t train to look good that’s for narcissistic shallow people. I train for performance. I train movements not muscles”, and on it goes. You lie and we all do sometimes. GET OVER IT! WE ALL WANT TO LOOK SEXY. When did that become a bad thing anyways?

Sexy is subjective and goes hella far beyond the exterior physical crap but don’t deny yourself that you do want to look a certain way or you will never get the results you actually do want. Looking, feeling and “being good” is ideal absolutely, but the first step in recognizing what your true heart desires most will help you to stop wasting precious time, money and energy on things not serving you.

It is an unfortunate truth that first impressions, ahem, how you look, will get you farther faster (faster being the key word because I promise you that part does not sustain anything!) so instead of poo-pooing things that might not be trendy right now, embrace what truly needs to be done to get the results you want. You want to feel better, look better, have more and better sex, feel energized, succeed faster in getting your foot in the door? I thought so.download (1)

The not-so-sexy side of sexy results means that a. you need to train with your real goal in mind or the one that best serves your entire life, b. you need to train with intensity, c. oh yes you need to body build (see below as to why this is deemed the not-so-sexy side).

Did I freak you out there ladies thinking that you are going to get manly and huge (ha! good luck with that!) and guys did I make you think you will get immobile with a distended belly and more veins on your forearms than on your ummm you know 😉 No that is not what body building is. What you are thinking of is the sport of UNNATURAL bodybuilding and that, at least to me and many like me, is not so sexy. Do not get me wrong there is nothing wrong with what you like as that person or as the likee of that person, it is just not for me physically just as I am not for everyone either lol.

By the way ladies, for over a decade I have been trying to put on and more importantly hold onto muscle (I did a lot of activity and feeding for refuel and recovery sufficiently is tough with that) and believe me it is not as easy as you believe it to be. Read that again…I actually try to gain size in certain areas so you who doesn’t want size, don’t worry about it!

So you want the sexy side now right? Well that is going to mean a few things. You will need to drop your endless cardio, bootcamp training and huff-puff, sweat it all out, ouch my joints hurt type of workouts and you will need to eat. There is a place for those types of workouts and temporarily “not eating”  aka the kids call it intermittent fasting these days :p but right now no.

If you have been slaving away for months doing those types of things and you are only softer and more miserable, let it go, change your mindset to gaining vs losing and tax your muscles other than your heart muscle. Lifting weights in the 6-12 rep range is a great range to play in while also gaining some strength. Rest a little between sets.  Oh and p.s. most of those people you see who only do those types of activities did not build themselves that way. Truestory that there is more to those stories.

Focus on the rep range above, compound movements like deadlifts, squats, rows and presses until your muscles burn, eat a lot of food with protein being a big factor and some level of rest is required. Women tend to be able to take and get better results with more volume (closer to the higher end of the rep range) and men with more intensity less volume although this varies on body types, genetics etc.

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Every body is different but those are some pretty solid guidelines to go with for results. Is this post a sexy post? No, but sometimes truth is not so sexy and fancy “add ons” and crazy ish is not what will get you sexy sustainable results. You still need to train hard no matter what you do, but choose wisely on what you do and keep the add-ons as add-ons.

T.A.M.I. York Region – Stomping Out Stigma

It truly is a joy and a blessing to hear people’s stories, whatever they may entail. It was about about 10 days ago now but I am just getting the chance to write this quick blurb about the T.A.M.I York Region event where a group of amazing people and organizations came together to help stomp out the stigma of various mental illness (and related) issues.

I was very humbled and honoured to be with this amazing young lady named Morgan (she rocks and is going to do, already does do, incredible things!) as we were ambassadors for Kids Help Phone at the event. We were helping to spread the word at a booth as well as speaking in front of a group of students, teachers, officials and other guests (thank you for this experience and the lessons I have learned 😉 ) I have said it before and I will say it again, KHP is SO much more than a help line for young kids and the people on the front line, on the phones, in the office, behind the scenes, are all just unbelievable in every regard.

There were some other booths related to health, mental health and how to kick ass in life, but the guest speakers and even the students who shared their stories at the table were amazing. I really just wanted to post this to quickly say thank you not only for the opportunity to represent and spread goodness, but to be able to hear stories, share stories and be reminded of just how awesome people REALLY are 😉

Moral of the story here is while we all have our moments or days, do your best to lend a hand, be compassionate and kind, be you, do you, you can and will get through whatever it is just keep reaching, voicing, and you are absolutely not alone!

Thank you Kid’s Help Phone, York Region and all of those in attendance for this amazing opportunity.

Please keep doing all the good you do 🙂

p.s. I am not sure if the video is able to be posted but if it is, I will post here later.

Ass to Grass Squats, Hybrid Half Squats and You

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In terms of many things, on a grand scheme level, there are not necessarily any rights or wrongs, just different approaches. This is within reason of course, but for the most part it stands to be pretty legit. I have decided to use the squat as a way to highlight this today. My goal is to help you consider if what’s hot right now is what works for YOU and your goals in the safest, most effective, time-efficient manner.

Many might also tell you that to do any type of squat that doesn’t break parallel is a waste, a joke. No, no that is not true. In fact, these can actually help you progress, depending on what your goals are. The important thing to know though, is that they are not the ONLY way you should be squatting or the only thing you should be doing. On either end of the spectrum of ATG or half squats, vary things over time for ultimate progress.

The trend of ass-to-the-grass squats quickly came and to be honest seems to already be fizzling out, or at least balancing out. The case for this is probably because most people are not equipped for that and have either gotten injured or not made progress as quickly as they would with other methods. That doesn’t mean that type of squat is wrong, it just means that for some it may not be right 😉

Yes, it is cool and impressive to be able to do that under high loads if your greater trochanter is a certain size and sits a certain way in your joint socket, your pelvic tilt is perfectly managed, tendon/ligament strength or recoil ability, Q-angle, ankle and hip mobility, flexibilty yet stability in the right areas, proper reciprocal inhibition, sufficient core strength…are you getting the picture here? It is “cool” but is it the best way to reach your goals in the safest, most efficient manner or are there far too many things that are getting in the way of you just getting a better butt, building metabolism boosting muscle, and pretty much being healthier and adding to your already jacked up levels of awesome?

If you want to have the goal to be able to squat A-T-G, wicked cool! By no means is there anything wrong with that, BUTT (<—- see what I did there lol) if you just want to make progress in terms of disease prevention, health, performance, aesthetics or otherwise, you do not NEED to do these to make great strides and in fact, incorporating some half squats aka hybrid deadlift/squat/goodmornings into your program might just be what you need to literally leap and power forward in your goals.

If you are looking for ways to mix up your training to develop more power and shape and you have beaten the regular squats into the ground but cannot safely go ATG, try the hybrid half squats between reps or your normal squats. For example, if you are doing 5 sets of 6-8 reps try this:

-First 2 reps are regular, slow and controlled, followed by 3 powerfully exerted half squats, followed by the remainder as regular slow and controlled reps.

The moral of the story is, kids don’t do drugs, friends don’t let friends wear puffy paint sweaters, and don’t try to fit square pegs into round holes. Seriously though, What I am trying to say here is that there are many ways to reach your goals. Try not to look at things so black or white and that you must do xyz or you will never get there. We are all different and just because a particular exercise or whatever else is not working for you, it does not mean there is anything wrong with you or that things are hopeless. Just keep plugging away to find your fit.

-To perform this hybrid half squat, if you are performing a high bar squat, lower the bar so it rests across your upper back. Create tension throughout your entire body,especially your butt and upper back and bracing your abs. With a slight bend in your knees, shoot your hips back so you are angled at about 45 degrees. On the way up, power your hips up and forward while being sure to catch a quarter in your butt cheeks at the top but not hyperextending your lower back. Basically, it is somewhat of a deadlift but with the bar on your back.

Also, if you would like to learn more about the benefits of “partial movements” or want to just check on if I am BS’ing you 😉 read more here: http://journals.lww.com/nsca-jscr/Fulltext/2014/11000/The_Efficacy_of_Incorporating_Partial_Squats_in.2.aspx

Nutrition, Body Composition and Health Demo Recap

This past Saturday I was a guest at Southside Muay Thai. Not only was EVERYONE there so helpful in getting me set up (yeah they even jumped to help me bring my stuff in from the car without my even asking…thank you so much!) and beyond encouraging, but the fact that I over went by almost 2 hours there says a lot about their interest and dedication to their goals.

I didn’t realize they had a pad class followed by an instructional type of class back to back on Saturday so I will definitely be coming out for that when time permits (that was a hard lesson to learn lol)! Pad work (and sparring) are 2 of my faves 🙂 . It was nice to meet many new people as well as some that I have only met through social media. It was even more of a blessing to have such a good turn out and reception by all.

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Aside from the giveaway and goodie bags, I also set up their own “packages” with their anthropometrics (body composition, height, weight, measurements etc) to help them see and get started on where they are. Information sheets and site links were also given as well as my dropping as many knowledge bombs as were inquired upon lol. That is one of my favourite things too. Doing what I can to educate and empower people, in many ways, excites the bejeez outta me and I look forward to the opportunities to come, which I will post about when completely solidified.

Again I wanted to thank Lebert Fitness, Supplement Source and Southside Muay Thai members and guests, for an exceptional experience.

 

p.s. re-branding and other things are coming so stay tuned 🙂