Category Archives: Fitness

Preventing Fitness Injuries

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Alex Cromartie, a certified personal trainer and health coach who founded Clermont-based Awakened Fitness in 2013 introduces a strong article on Tips to Prevent Fitness Injuries, and it is nothing but brilliant if you ask me. I would love to share his Tips with you as they are very essential to every body builder, fitness trainer and athlete.

Enjoy your read via Tips to Prevent Fitness Injuries

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Do You SQUAT?

If you squat, then I hope you are doing it right. If you want to squat, then welcome to the SQUATTER club! But before… for either of you out there. Please know HOW to Squat… Injuries are very common, and you don’t want to hurt yourself.

Watch Jonny Catanzano’s video on How To Do Squats:

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I am crazy about FITNESS and you know what, I think it is about time I share my love with you.

My body, Mind and Soul are through my fitness.

Is working out for you a chore? Because it shouldn’t be, and If you know half of what makes me happy about working out, you will want it too. The new year is coming and resolutions are sky high. Why not get into something that will leave you happy and excited? Not all workouts are like your typical gym, where you go, do your reps and leave, some are ALOT OF FUN. So stick around and find out more.

I want you to find that love within, and I believe that this article does it best, to show you exactly what the best SWEATS are.

So, here it is: 7 Badass Fitness Classes In Ottawa That Will Get You Toned AF

1. Orangetheory Fitness // 1001 Dazé Street

I personally have never tried it, I have tried Canadian Strength which was an amazing all body workout. I do plan on trying OrangeTheory and I am certain I will fall in love with it, as it seems to be exactly what I strive on, High Intensity and a lot of fun.

2. Greco Fitness // Multiple Locations

This is my Baby. Greco Sparks Seriously such AMAZING FUN. Greco gets you working on yourself in ways you can’t imagine. Dedication, Friends, Fun, TONENESS. You got it all! It is Intense, and It is for everyone. Greco is my home now, and I can do 1-2-3 classes a day, you go at your pace. Check out the  OAC Greco too, amazing HIIT classes, worth your time and your legs! Working out is no longer to get skinnier or to workout that ice cream, it really becomes your identity, your social guru, you should try it. There are MANY locations, you just need to pick.

3. DOUVRIS Martial Arts // Multiple Locations

This is a new one for me, though I have been to 100% Martial Arts which is amazing, with highly trained instructors and a love for the dojo. Bill Gatchell, the founder and Head Master of this amazing place and his team will leave you sweating and in shape, let alone teach you to defend yourself. I think Martial Arts is an amazing talent and an amazing workout that benefits more than your body, but your mind and your self-confidence.

4. iNSiDE Out STUDiO barre // 1416 Wellington Street West

I have never tried this studio, but I believe strongly that it is what it claims to be, toning you inside out, and these barre classes with combination of strength training, yoga, pilates and a ballet barre will definitely do the job to kick your butt.

5. Ottawa Pole Fitness // 1066 Somerset Street West

FUN right? I have been meaning to try this fitness class for a while and man do I believe this gets you fit, I mean you must have that strength to be able to do what these dancers do. Let’s face it, we all want to feel hot while getting that hot BOD. So let’s try this out.

6. Pure Yoga Ottawa // Multiple Locations

PURE is my heaven, I love this Yoga spot, and yes I have tried a few Studios but PURE has by far been the Purest and Best, especially for a Fitness freak like me. I love the burn, I love the heat, I love the power. PURE YOGA has it all for you, and you should really try it. I have been to YogaTown Studio and it is also amazing and worth a try.

7. Wheelhouse Cycle Inc. // 1279 Wellington Street West

O.M.G. What FUN, what BURN, what FITNESS. I was recently introduced to Wheelhouse and DAMN did I love it. So much fun, with Music, Sweat, Dancing, and Friends. GO TRY THIS RIGHT AWAY, you are missing out. It really is unreal, you won’t imagine what a full body workout that is. It might be your next best thing.

So ………… All this to show, WORKING OUT CAN BE SO FUN, it is not a chore, it is not to drag yourself to the gym, you just need to try something new, remember, you just might LOVE IT.

Your Healthy Solutions!

fitness-tipsHere are a few tips that I live by; and I want you to Live by them too.

1. Cut the Sugar: Sugar spikes your insulin. Avoid Processed food too, it is filled with sugar. Instead, have a high protein and vegetables vegetable diet.  The protein helps build muscle and veggies are carbohydrates low on the glycemic index (GI), they are more slowly digested, absorbed and metabolised, cause a lower and slower rise in blood glucose and, therefore lower insulin levels. Other good carbs are brown rice, sweet potatoes and quinoa as they are slow digesting carbs with low GI.

2. Allow yourself Cheat Meals: Having a cheat meal once a week is allowed if you take care of your body and treat it well. Your healthy lifestyle can afford it, but note that this rule only works if you’re working out.

3. Schedule a Fat Burning Workout Routine: Doing High Intensity Interval Training (HIIT) is a great way to shed extra weight as this exercise gets your heart rate to go through the roof for about a short period then allows it to rest and repeats, which  increases your heart rate in intervals. This is a great fat burning workout.

4. Keep a routine: Starving yourself, we have already discussed, is a pure no no. It only causes your body to get confused and store the fat as it does not know when it will be fed again. Therefore keeping a routine and eating small meals every 3 hours or so will allow your body to read you better and know to burn as it will be fed again soon. This routine over time  allows you to eat tons of food but consistently stay low in body fat, as your metabolism will spike and you will continue to burn throughout the day.

5. Surround yourself with people like YOU: Truth is, it is really hard to be healthy if you are surrounded by unhealthy people, so be choosy with your friends. I swear by this tip and have like-minded friends, which I absolutely love. These friends keep me on my feet and allow me to continue being happy. One in particular, always teaching me new health  tips and different workouts, which feels absolutely amazing. Hanging out together is never an impediment as being healthy and staying fit is a lifestyle, and we both live by that. Friends that train together, stay together, right?! So build your life around people with similar goals.

For more information, see article by Nicolas Cole in Medical Daily.

 

Cr8ssFit: Friend or Foe?

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It is a growing concern, CrossFit, but what’s the deal? Is it bad for you? Is it good for you? Truth is, I really want to give it a chance. I mean yes, I’ve read from the critics and from the lovers. It seems that though CrossFit may cause injuries, so does every other workout. Any inexperience person will hurt themselves if they divert their form.

So, this article from Body Building has said it right, and explains why CrossFit has been dogmatized in many shapes and forms, and while some may be true, it is not fair to solely criticize it as being the only system that can negatively impact your body, as any system, not performed correctly can harm you. This goes beyond simply training, and also applies to everything in life.

WHAT IS CROSSFIT?

In the simplest of terms, CrossFit can be defined as a strength and conditioning system that is designed to promote both broad and targeted physical fitness. The system combines a wide variety of exercises to ensure that a total fitness level is achieved, ensuring balance in the body. This is obtained through a combination of workouts in:

  • Weight lifting or Weight training
  • Sprinting or Distance Running
  • Gymnastics

In order to gain the most benefit from the CrossFit program, someone training through CrossFit should be at least moderately familiar or proficient in key areas that equal what CrossFit refers to as “10 fitness domains”:

  • Respiratory and cardio endurance
  • Stamina
  • Strength
  • Coordination
  • Flexibility
  • Power
  • Speed
  • Agility
  • Balance
  • Accuracy

CrossFit was created to focus on working across each of the 10 domains. According to CrossFit, this is achieved by promoting neurological and hormonal adaptations across all of the metabolic pathways is in the body.

 

CrossFit, inevitably, has a reputation, but judging from word of mouth and a ‘reputation’, that is not my thing and should never become yours. Always create your own opinions and conclusions in life. Otherwise, you may miss out in Life.

I will see you on the CrossFit field!

Building Muscle: The Battleground

Do you crave your body’s constant growth? Does every vein that comes out give you a high? I am there… You want to build muscle, it’s not all workout. Food has alot of work into it. So lets take a look at this… What helps you build muscle?

I saw this article that made me jump. So Jump with me!

Organic Pastured Beef, Cold water Fish,  Kefir, Coconut Oil, Quinoa, Nuts, Berries and Cherries, Green tea, Asparagus and Cinnamon.

All these will help you burn to muscle, so read more on why and how in Muscle Foods… and work it!

Just Lose it!

Here I was, sitting on my lazy butt eating because I had no set diet plan for the day. You get lazy, you eat crappy, it’s a cycle and you don’t even notice it.

So do you want to get fit? Do you want to lose that extra fat that makes you sick? Take these five tips seriously.

1. Cardio on an empty stomach upon waking up.  It can be difficult but try doing it right when u wake up, before hunger strikes. It’s a great fat burner as it targets directly your body  fat as opposed to the carbohydrates and foods you have just consumed.

2. Avoid Carbs after 6pm. Your body just can’t lose that and it will simply store into fat.

3. Focus on weight training, if you think pure cardio will lose that belly or lose that fat you are wrong.  Your body Works the most when your heart is pounding from that 120 pound squat or deadlift.  Make the right decision at the gym. Don’t spend 45 Minutes on a treadmill thinking you got it all under control. Weight training is key for your body fat.

4. Instead of having 3 full on meals a day. Make it several small meals a day.  That means you might eat 6 to 7 times as opposed to 3 times, but half sized meals. Prep your body to have a faster metabolism as the smaller the portion the faster it’s burned the faster your metabolism runs. You can do it.

5. Eat a protein meal right before bed. Yes, but this does not mean you have a full meal. That simply means you have a protein such as cottage cheese, fish or chicken. This is essential as your body is working itself out while you are sleeping therefore requiring that energy for bedtime. Remember rule number three though no carbs!

 

REMEMBER! All this means nothing if you have not had your minimum 7 hour sleep! While sleeping you are resetting your body, while sleeping you are burning calories, while sleeping you are allowing fat loss to have a chance.

See more at http://www.bodybuilding.com/fun/5-forgotten-fat-loss-tips.html#.Vzpv-0YEcTU.gmail

Bellyfat Bellyfat Go Away! Don’t Come Back Another Day!

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Do you find your trying to lose that belly fat and it’s just one stubborn Peace of Fat!?

I Feel you! The thing is.. people don’t truly understand the impact of that excess and how it comes to be and stay. It’s not a simple abs workout that will save your life. It has a lot more implications then you see.

Such As:

Getting a good night sleep. That’s 8-9 hours where your body is fully rested.

Avoiding Stress as we all know what stress does to our body. Dealing with stress is a way to go. I deal well with stress by doing exactly what is good for me and my belly fat. Go to the gym and express it all there. Bye bye Stress!

Eating well… well duh right? But some people still can’t control that. Avoiding processed foods, junk foods, bad foods.  Eat healthy and see how you will feel in 2 days!

Exercice but do it right! Yes cardio helps you lose weight but it’s really not the only answer. Do a full body workout, do some weight  lighting, squats, lunges, planks, burpees, just work it! It’s so much Fun!

And the last problem some people run into is only doing abs and thinking they will get killer abs by just working out and doing sit-ups.  Reality is, if you workout your body without doing the full workout you are gaining muscle over the fat which is not really what you were looking for. So yes do sit-ups, do simple abs workout but really the full body workout that a plank gives you or a burpee or even a squat can just change your life. So try it out!

Go give it a try and see how you feel! I do Greco Lean and Fit! Maybe give that a try or something like it, circuit training is awesome. See how you will notice your body drastically change! Yes it may be pricey but for your health. It’s damn worth it!

Stay healthy and get Fit!

Read more here:
Reasons you’re not losing belly fat

Bubble Butt

Do you want a better butt? A nice Butt?

Here are a few exercises to workout your Glutes.

See http://www.thestoryofmylife.com/how-to/6-butt-workouts-for-swimsuit-season/

Exercising When You’re Sick …

We often question, especially if you are a workout FEEN like I am!

Should I sweat it out by working out, or should I rest it out by taking it easy and skipping the workout for the day?

Well, I am please to tell you, you can SWEAT IT OUT!

But, but, but….. obviously, everything has its limits.

Here is a little more rules and suggestions for you!!!

http://www.lifehack.org/articles/lifestyle/exercise-rest-when-sick-this-infographic-will-tell-you.html?mid=20150406&ref=mail&uid=393464&feq=daily

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