START NOW, DONT ALLOW THE HOLIDAY POUNDS TO PILE UP

Well it is that time of year again when the temptations to eat a drink like a King or Queen are at its highest. Social outings, work parties, family parties you name it, someone has event where drinking, eating and staying up later than normal are the norm. 

Don't throw away all your hard work you have put in throughout the year keeping in shape. Don't wait until the new year to restart your return after you have already put on the holiday pounds. Here are a few simple and helpful tips to get you through the holiday season that should help you maintain all the hard work and effort you have put in up to now:

1. If you plan on drinking eat a high protein meal prior to consuming alcohol
2. if you are drinking, for every glass of alcohol consume a glass of equal volume water before your next drink of booze
3. Keep your portion sizes down and don't go back for seconds unless it's for a little extra protein or green vegetables
4. Limit your sweet tooth to just a few bites of cakes or treats
5. Stay away from those pre-meal snacks around the tables before the main meal
6. Keep consistent on your work out routines even if it means just working out for a little less time
7. Up the intensity of your work outs if you can't go for as long

Stick to these simple tips to hold off those holiday pounds so you and get a head start on the new years resolutions. 

MERRY HOLIDAYS AND HAPPY NEW YEAR!

HYDRATION ... ?

Recently hydration has come up quite often in my studio.  People want to know how much is the right amount, when and what to drink is best. 

Pure and simple water is by far the best source for hydrating the body.  The body is made up of roughly 60% water and blood plasma is 92% water.  There needs to be a certain amount of water within each cell in the body that allows them to function optimally and to maintain proper pH levels. When we drink water as just water our body can easily absorb this for optimal uptake, and can be quickly distributed to where it needs to be. Fluids you get from caffeinated beverages, energy drinks, colas, juices or sports drinks contain many other additives, sugars, artificial flavours and dyes that are not great for our system and can also pull water from our cells creating further dehydration. So when choosing for hydration, choose plain and simple water. 

When it comes to when should you drink water, it is best to drink early in the morning, during and after exercise. Sometimes if you drink too much before exercise, it can be very uncomfortable having that feeling of it sloshing around in the stomach. The reason for drinking first thing in the morning is because we lose lots of water during our 8 hours of sleep a night, in the form of sweat and exhalation.  So it is very beneficial to top up first thing in the morning.  This way if you can consume 2/3 of your total water intake before 2pm and finish the rest of your water intake about 90min before bed, odds are you won't have to wake up in the middle of the night to go to the bathroom, which will create for better sleep. 

When it comes to quantity of water I recommend 1/2 your body weight in ounces of water daily. So if you are a 150lb person, you should be drinking 75 ounces (or 2250mL) of water daily, with 2/3 of that water being consumed before 2pm. This is a minimum amount of water and if you are exercising I'd recommend an additional 500mL for every 1 hr of intensive exercise. 

HINT: If you seem to have to go the bathroom lots when you drink water, try adding a pinch of unrefined sea salt. You have put too much in if you have changed the flavour of the water and it tastes salty. This is also great way to replenish electrolytes in the body. 

*note there is approximately 30mL / 1 fluid ounce

IMPROVE YOUR SPEED FOR RUNNING

Running has always been a great outlet for me. Ever since I can remember I loved to run, just getting outside and running around. Whether it be playing tag with friends in the school yard, chasing after cows on my farm, or running through trails or a cross country race. Life's struggles and stresses seem to just melt away and solutions to any of my problems seem to come to fruition. I get a feeling of total freedom, as if I have no boundaries and that my feet can take me anywhere.

Running is one of those sports where all you need is your legs and a willingness to get out there no matter the conditions. Whether you are someone who does it to get away from reality or someone who is competitive and wants to win every race they enter into or just someone who does it socially with friends. It doesn't matter why you're doing it, just that you are getting out there and doing it. 

If you are one of those people who is social or just runs to get out and run, and are not looking to improve your speed over a certain distance then this article may not be for you, but if you are interested in getting faster or just to get a great fat burning work out in then read on.

When I run, the repetition of doing long run after long run gets boring to me, and this type of steady state tempo can only get you so far before you plateau.  If you are wanting to improve your overall speed and stamina for a 10K run try incorporating some intervals or hill sprints in with your longer runs. These intervals will be hard and roughly hit your 70-85% max speed.  If you are like me and have run on a track way too many times in your life, head to a near by trail or grassy area and keep track of time with a  watch and landmarks vs running around in circles on the ole rubber track.

My breakdown of a 4 week training cycle would look like this. Now this is if you are already capable of running a 10K event, not just a beginner. If you are a beginner runner, you can do this as well just change any of the 10K runs to 5K and change the shorter tempo runs to 2-3K runs. On the week 3 Wednesday work out, change to 3 x 1-1.5K tempo runs. 

If you are someone who isn't really interested in running long distances but want to run, incorporate just the sprint intervals and hills into your normal weekly work out or weight lifting routine and reap the fat burning benefits this type of work out can supply.

Week 1

• Monday: Test day 10K run - take a base line time
• Tuesday: Rest (Yoga/Stretch)
• Wedneday: Hills- 10min warm up / 5 x 50m strides / 6 x 30sec hill* sprint with 90sec rest bw / 10min cool down
• Thursday: 5K tempo run
• Friday: Rest (Yoga Stretch)
• Saturday: Intervals- 10min warm up / 6 x 30sec sprint intervals on flat or rollers with 60sec rest bw
• Sunday: longer run 8-12K

Week 2

• Monday: 5K tempo run
• Tuesday: Rest (Yoga/Stretch)
• Wedneday: Hill: 10min warm up / 5 x 50m strides / 8 x 30sec hill with 75sec rest / 10min cool down
• Thursday: 5K tempo run 
• Friday: Intervals: 10min warm up / 8 x 45sec sprints with 60sec rest bw / 10min cool down
• Saturday: Rest (Yoga/Stretch)
• Sunday: 8-12K run

Week 3

• Monday: Rest (Yoga/Stretch)
• Tuesday: Intervals - 10min warm up / 8 x 60sec sprints with 60sec rest bw sets / 10 min cool down
• Wedneday: 3 x 2.5K tempo runs with 5min rest bw sets - you know you will have the right speed if your times for your 2.5K are consistent (max of 15 sec apart)
• Thursday: Intervals - 10min warm up / 10 x 60sec sprints with 60esc rest bw / 10min cool down
• Friday: Hills - 10min warm up / 5 x 50m strides / 8 x 45sec hills with 90sec rest / 10min cool down
• Saturday: 5K tempo run
• Sunday: 8-12K run

Week 4

• Monday: Rest (Yoga/Stretch)
• Tuesday: Hills - 10min warm up / 5 x 50m strides / 12 x 20sec sprints with 60sec rest / 10min cool down
• Wedneday: 5K tempo run
• Thursday: Intervals - 10min warm up / 5 x 50m strides / 8 x 60sec sprints with 60sec rest bw / 10min cool down
• Friday: 5K moderate run
• Saturday: Rest (Yoga/Stretch)
• Sunday: Re-test Day - the same 10K run you did on Week 1 Day 1

*For you Hill Sprint find a hill that has an incline that is doable at a good speed. You should be able to power up the hill with a decent stride

UNABLE TO LOSE WEIGHT? MAYBE A TIGER IS ON YOUR TAIL!

Have you been trying and trying and the weight just doesn’t come off. You tell yourself that you’re eating well and you work out often, and it still doesn’t seem to work. This could be because you are sabotaging

yourself with a lifestyle that causes you too much stress that impacts your sleep, as well as food sensitivities that are causing nutrient malabsorption.

When trying to lose weight exercise and diet do matter, but so does regular, consistent, quality sleep as well as managing/ridding yourself of stress to give your adrenals a break. The adrenal glands are responsible for much of the hormones produced in our body, and they are in total control of your “flight or fight” stress response that is triggered by the hormone cortisol. Now if cortisol levels are too high consistently, due to chronic stress, you will have trouble losing weight as you will not be producing enough of the other hormones that will help you burn fat, metabolize food and repair damaged tissue. 

In today’s lifestyles there are constant stresses around us; we have financial stress, relationship stress, electromagnetic stress, work stress, exercise stress, stress from poor food choices, stress from lack of sleep, chemical stress and so on.  It’s no longer about being chased by a tiger, and we get to rest once we get away, now tigers are constantly bombarding us all day every day. Our bodies adaptive processes to stress no matter the type of stress hasn’t changed since the days of being chased for our lives.

Tips to help you overcome stress:

• Food Journal that also tracks your energy levels, mental clarity, sleep patterns
• This journal must include all food and beverages consumed in a day
• Jot down if food made you feel bloated, gassy, rashy, headaches etc., you may have a food sensitivity
• Stress Journal that tracks your major and minor stresses
• Which ones do you have control of, which ones are out of your control
• Which ones can you eliminated from your life
• Which ones do you need to find a better way to manage
• Food choices
• What is your metabolic type or your primal pattern type
• Consult a CHEK Holistic Lifestyle Coach or Metabolic Typing Specialist
• You must eat the food that is right for you, and this will also take constant fine tuning
• A diet that worked for one person doesn’t mean it will work for you
• Eat organic certified and local fresh foods to be sure you are not getting all the chemicals added to commercially farmed foods
• Be sure to control your food portions
• Cut out processed and refined foods, incorporate more veggies and good quality fats and proteins
• Minimize or cute out entirely alcohol and caffeine intake
• Unplug
• Take a weekend off from your computers and phones at least once month and go do something in nature.
• Sleep
• Sleep between the hours of 10pm – 6am are best.
• If this cant apply to you then getting consistent sleep hours will do
• Try your best to get a min of 7-8 hours of sleep a day
• No foods after 8pm
• Wind down time starts 90min before bed  
• Dim the lights, turn off electronics
• Exercise
• Shorter high intensity work outs ( like sprints or interval training)Stay away from endurance sports as it causes a higher cortisol output
• Meditation
• Diaphragmatic breathing and meditating to find ways to calm your body
• Can be done for as little as 5 min to an hour

To lose weight and feel good takes a whole lifestyle change.  It is a process and it will pay dividends. Remember to be patient with yourself and for the time it will take to adapt to your new lifestyle choices.

THE NO EXCUSES WORK OUT

A lot of people tell me "I just don't have the time to work out." Well this is just another excuses your using that is setting you back from your health and fitness goals. The work out I am about to show you is for anyone who does or does not have kids or a partner, or is constantly on the road travelling for business. This is a no nonsense fast paced work out that you can make as long or as short as you want.  This is a full body conditioning style work out that I guarantee will challenge even the best. I choose to perform the following exercises in a circuit fashion to save time. Try at least 2 Sets and you can do up to 6 Sets if you have the time and energy!Rest 60-120 seconds between the Sets       *if you plan on doing 6 Sets I recommend taking closer to the full 120 seconds of restRep ranges will vary for each exercise:

1. Fireman Climbs:                                       1-4 climbs
2. Platform Jumps:                                        10-15 jumps
3. Monkey Bar Swings:                                2-4 laps (1 lap = there and back)
4. Single Leg Step Up:                                 10-15 each leg (add hop to make more challenging)
5. Push ups to Torso Rotation:                      8-12 total push ups
6. Hanging Leg Raise:                                   6-15 total reps
7. 10meter Change of Direction Sprints        2-5 laps (1 lap = there and back)

Now remember I am giving these reps and sets as guidelines. If at anytime you feel like your technique is failing you please stop.  Only push yourself as hard as you can maintain perfect form. Saying that, I am not going to go on and on about form, so if you have any questions regarding technique or other variations please feel free to contact me via email or comments. Now go get it done. NO EXCUSES

"ACTION EXPRESSES PRIORITIES!"

POSTURE

Posture can tell you a lot about a person. It can tell you if they are confident and self aware, it can tell you if someone is shy and reserved and it can even tell you if someone is having a good day or bad day. Optimal posture will make you look better physically, it will improve circulation as well correctly balance the musculoskeletal system for optimal movement of the joints.  All these combined will make you feel better and in turn give you more confidence to go about your daily tasks.

Do you have optimal posture?

Optimal posture when standing will have a plum line run laterally just in front of the lateral malleolus (outside ankle) then bisect the lateral femoral condyle (lateral part of knee), then bisect the femoral head (hip bone), bisect the humeral head (shoulder) and then finally bisect the center of the ear.  When in this position it should feel easy and comfortable, if it feels like you are doing a work out to maintain this position you probably have some musculoskeletal imbalances that need to be addressed.

If you are someone who works at a desk all day, I’d first recommend getting a standing desk, if that is not an option then hire a specialist in ergonomics to make sure your desk, monitor, keyboard and chair are all fit for your body to achieve optimal balance. This is very important because the single hour or 2 you may spend in the gym to help with posture will be for not if the 8 hours at work you are sitting at a desk in poor posture.  To improve posture it will take a combination of postural stretches and exercises as well as everyday awareness.

Below are a few exercises and stretches to help improve your posture if you spend a lot of time at a desk.

1) SB Pec Minor Chest Stretch                        3 x 45sec each

2) SB Pec Major Chest Stretch                        3 x 30sec each

3) Prone Cobra                                              up to 9reps at 10sec on 10sec relax

4) Horse Stance                                             6-10 reps / side 5-10sec hold, 10sec relax

5) Supine Foam Roll Vertical                           up to 15min / day

A few tips for better posture at work:

1.Awareness: Learning what good posture is and recognizing when you are not in good posture is one of the best ways to learn. Set a timer for every 10min to remind yourself to sit up tall or stand up tall at your desk.

2. Try a standing desk at work as you will be more likely to sit for a short break

        a.If standing desk not an option:

   

   3.Place the top of your computer screen just above eye height when in optimal posture

   4.Make sure the keyboard is at a height where the elbows are bent to 90° and the elbows are supported at 90° with relaxed shoulders.

   

   5.The feet should be flat on the ground with the knees bent to 90°

   

   6.Get a good chair that can hold you with good lumbar support so you don’t slouch.

My 4 Favourite Gym Ab Exercises

What does "ab" mean these days.  Well to me the abs are a group of muscles that are used to create stability, strength, power and posture in the body. This includes the proper sequencing and firing of several muscles within the abdominal cavity and surrounding area: Rectus Abdominus, External Oblique, Internal Oblique, Transverse Abdominus, Pelvic Floor Muscle, Diaphragm, Multifidi and Latissimus Dorsi. 

There are countless ways to train these muscles, from isolated movements to compound/dynamic movements.  Until you understand and are able to properly recruit the muscles independently, it is best to stick to isolated movements. See a health care professional (CHEK Practitioner, physiotherapist, personal training, strength trainer etc...) if you are unsure, it will be worth the small investment. 

I prefer compound movements because you get way more work done in a shorter period of time and they have more carry over to sport and daily activities. 

The List below are my 4 favourite:

1. Landmine Oblique Power Rotations
2. Reverse Cable Woodchop w. Lateral Weight Shift
3. Forward Ball Roll
4. Kneeling Straight Arm Lat Pull Down

If you want a great work out for the abdominal wall try 3-4 sets, 8-12 reps with 60sec rest of the above exercises. Can do in a circuit if you are feeling up for it. Be sure to do the exercises in the order above as they are in order of nervous system requirements.

Give them a try and see how you feel. 

Landmine Oblique Power Rotations

Reverse Cable Woodchop w. Lateral Weight Shift

Forward Ball Roll

Kneeling Straight Arm Lat Pull Down

SIMPLE TRICKS FOR HEALTHY GROCERY SHOPPING

I, like so many other people, don't like to go the grocery store.  They can be busy, over crowded, and pain to find parking.  As much as I don't want to go I know that I should head there as it is easier than heading to a farmer's market and much cheaper and healthier than eating out all the time.  

I am going to share with you a few of my own tips to keep the shop efficient and healthy.

1. Plan Ahead
• Make a list of what food you want to eat over the next 2-3 days including snacks
• This way you know exactly what you need to buy
• Do this prior to setting out your front door, or leaving from work
2. Eat Food Before You Leave
• Eating food before you get to the grocery store will allow you to think clearly on what are healthy choices and keep you from buying quick energy processed crap
• In the long run it will keep inches off your waist line
• Never shop on an empty stomach
3. Stick to the Perimeter of the Store
• Most of the time the good stuff is around the perimeter of the store
• This is where you will find your foods that have a very short shelf life. aka unprocessed foods
4. Caveman Sack
• Your cart should look like you stole from a caveman who just finished hunting and gathering and was on his/her way home to feed the family
• When you look down you'll see fresh green and colourful veggies, delicious meats, eggs, berries, fresh fruits, beans, raw nuts, herbs and spices
5. Small Ingredient List
• When you read the label on your food (if it even has a label) the ingredient list is made of ingredients you actually know
• what is artificial flavour and colouring?
6. Buy Certified Organic Whenever Possible
• This way you are getting the most nutrients out of the food and into your body and the least amount of hormones, antibiotics, pesticides, herbicides and fungicides
• Nutrient density / dollar organic has a way higher bang for your buck
7. Shop for Variety
• The greater the variety of fresh food you eat, the greater variety of nutrients you are going to get
• You will also become very creative with meals and not become bored
8. Snack Food
• Dark Chocolate (over 70% cacao), popcorn that you need to pop add your own melted organic butter, raw nuts and seeds all make delicious snacks
9. 80/20 Rule
• 80% of the foods in your basket should be fresh, organic, minimally processed foods
• 20% of the foods in your basket can be other

If you follow these rules you will find out that you can be in and out of the grocery store in under 25 minutes with a few bags full of nutritious foods that will give you sustained energy causing you to be and feel awesome.