tag:blogger.com,1999:blog-13344752856327228972024-02-19T00:27:13.354-08:00Kenny Muir Holistic Fitness BlogNutrition and exercise tips to help you along the path of achieving a healthier and more active lifestyleKenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.comBlogger14125tag:blogger.com,1999:blog-1334475285632722897.post-29503982411035354612016-02-08T22:20:00.001-08:002016-02-08T22:20:55.470-08:00VALENTINES DAY - SHOW YOUR BODY SOME LOVE!<span style="font-family: Verdana, sans-serif;"><span style="font-size: large;">Valentines Day is fast approaching and most of the world is trying to think of what they should do in order to please their partners on this day of love and romance. Flowers, chocolates, jewelry, expensive dinners and movies seem to be what people do the most. This Valentines day try something a little more active to show your body and the body of your partner a little more love. If you don't have that special someone in your life just yet don't let that stop you from sharing this day with your body, because you never know what might spark up on this romantic day. </span></span><div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">The human body loves to move as it promotes circulation, lymphatic drainage and through sweat and heavy breathing is the best way to rid toxins from the body. You can think of your body as a dog. If you don't show your dog attention and take it for walks, runs, or play time your dog slowly becomes sad, unhappy and lazy. When you take your dog out for walks, runs and play time the dogs energy improves and shows you much more love and affection. This is exactly like our bodies, the more we reward it with movement the more it rewards us with a feeling of happiness. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAR0cEhyphenhyphenvlqyLO8-1q4A2eN6m2wNgumjLyzQqyo4_N2K0NBsSEvHSZQGziNZlUCqVqocpoBrMNsTpnCi9_m4PP6bkbpS0vCR6cQ1uqfo1lUZ4WFAhTduK1T3RXpftCl_xE0SKj27UIL8U/s1600/couples+work+out.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="342" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAR0cEhyphenhyphenvlqyLO8-1q4A2eN6m2wNgumjLyzQqyo4_N2K0NBsSEvHSZQGziNZlUCqVqocpoBrMNsTpnCi9_m4PP6bkbpS0vCR6cQ1uqfo1lUZ4WFAhTduK1T3RXpftCl_xE0SKj27UIL8U/s400/couples+work+out.jpg" width="400" /></span></a><span style="font-family: Verdana, sans-serif; font-size: large;">I challenge you to take on Valentines day in less of a traditional way by doing a couples work out, head to a heart pounding sweaty spin class, or even slow it down by going to a calming movement/breathing based yoga class. If you want to take it a step farther a snow shoe through the forest, up a mountain, or a jog to a location where you can have a great picnic in a park or by a lake would supply your body with movement, freedom and fresh air. Put down those cells phones and social media and take this time to embrace the joy of being active with each other, and by rewarding your body with movement. </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">There is more than just moving and sweating that can show your body how much you love it. Sometimes a worn out body might need a little more TLC. This would be a great time to head to a couples reflexology or float spa. This will give your body a different type of stimulation that will still promote lymphatic drainage and circulation but in more a calming and relaxing way. You could even include this after what ever exercise you choose to do together during the day. </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">If you are single on this day, get out and do some fun group activities. Sign up for those spin classes, yoga classes, pole dancing classes or outdoor trekking somewhere. Take the time to appreciate your body with a solo hike, run or bike ride. If there is something active you have always wanted to do and have pushed aside get out there and do it, show your body how much you care. You may even cross paths with someone doing the same thing that could ignite a flame on this day of love and romance. </span></div>
Kenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.com0tag:blogger.com,1999:blog-1334475285632722897.post-28665834872548600482015-12-15T19:06:00.000-08:002015-12-15T19:07:22.029-08:00START NOW, DONT ALLOW THE HOLIDAY POUNDS TO PILE UP <div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "verdana" , sans-serif; font-size: large;">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. </span></div>
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<span style="font-family: "verdana" , sans-serif; font-size: large;">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:</span></div>
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<li style="text-align: left;"><span style="font-family: "verdana" , sans-serif; font-size: large;">If you plan on drinking eat a high protein meal prior to consuming alcohol</span></li>
<li style="text-align: left;"><span style="font-family: "verdana" , sans-serif; font-size: large;">if you are drinking, for every glass of alcohol consume a glass of equal volume water before your next drink of booze</span></li>
<li style="text-align: left;"><span style="font-family: "verdana" , sans-serif; font-size: large;">Keep your portion sizes down and don't go back for seconds unless it's for a little extra protein or green vegetables</span></li>
<li style="text-align: left;"><span style="font-family: "verdana" , sans-serif; font-size: large;">Limit your sweet tooth to just a few bites of cakes or treats</span></li>
<li style="text-align: left;"><span style="font-family: "verdana" , sans-serif; font-size: large;">Stay away from those pre-meal snacks around the tables before the main meal</span></li>
<li style="text-align: left;"><span style="font-family: "verdana" , sans-serif; font-size: large;">Keep consistent on your work out routines even if it means just working out for a little less time</span></li>
<li style="text-align: left;"><span style="font-family: "verdana" , sans-serif; font-size: large;">Up the intensity of your work outs if you can't go for as long</span></li>
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<span style="font-family: "verdana" , sans-serif; font-size: large;">Stick to these simple tips to hold off those holiday pounds so you and get a head start on the new years resolutions. </span></div>
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<span style="font-family: "verdana" , sans-serif; font-size: large;">MERRY HOLIDAYS AND HAPPY NEW YEAR!</span></div>
Kenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.com0tag:blogger.com,1999:blog-1334475285632722897.post-85777877165606886202015-10-18T12:15:00.000-07:002015-10-18T15:44:45.954-07:00HYDRATION ... ?<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: inherit; font-size: large;">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. </span></div>
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<span style="font-family: inherit; font-size: large;">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. </span><span style="font-family: inherit; font-size: large;">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. </span></div>
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<span style="font-family: inherit; font-size: large;">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. </span></div>
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<span style="font-family: inherit; font-size: large;">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. </span></div>
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<span style="font-family: inherit; font-size: large;">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. </span></div>
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<span style="font-family: inherit; font-size: large;">*note there is approximately 30mL / 1 fluid ounce</span></div>
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Kenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.com0tag:blogger.com,1999:blog-1334475285632722897.post-89902092031526478122015-09-28T18:49:00.001-07:002015-09-28T18:50:49.332-07:00IMPROVE YOUR SPEED FOR RUNNING<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9v7Zd94lXAgcPHwHQ94nDKVeVJT0tvSGYspeENlclQ20RS7qsN9bJ7m89HSfoa_3MNOpKXnCC1GldAJ5xW-0OGAlJ6deshoLRu0O7DGZ0SbCLCvTB82tEeivn1jAl5Y0s-sXhQc0tLjY/s1600/Kenny+Bunzten+Lake+Pre+Fall.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9v7Zd94lXAgcPHwHQ94nDKVeVJT0tvSGYspeENlclQ20RS7qsN9bJ7m89HSfoa_3MNOpKXnCC1GldAJ5xW-0OGAlJ6deshoLRu0O7DGZ0SbCLCvTB82tEeivn1jAl5Y0s-sXhQc0tLjY/s400/Kenny+Bunzten+Lake+Pre+Fall.jpg" width="400" /></a><span style="font-size: large;">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. </span><span style="font-size: large;">I get a feeling of total freedom, as if I have no boundaries and that my feet can take me anywhere.</span><br />
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<span style="font-size: large;">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. </span><br />
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<span style="font-size: large;">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.</span><br />
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<span style="font-size: large;">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. </span><span style="font-size: large;">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.</span><br />
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<span style="font-size: large;">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. </span><br />
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<span style="font-size: large;">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.</span><br />
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<span style="font-size: large;">Week 1</span><br />
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<li><span style="font-size: large;"><u><b>Monday:</b></u> Test day 10K run - take a base line time</span></li>
<li><span style="font-size: large;"><b><u>Tuesday:</u></b> Rest (Yoga/Stretch)</span></li>
<li><span style="font-size: large;"><b><u>Wedneday:</u></b> Hills- 10min warm up / 5 x 50m strides / 6 x 30sec hill* sprint with 90sec rest bw / 10min cool down</span></li>
<li><span style="font-size: large;"><b><u>Thursday:</u></b> 5K tempo run</span></li>
<li><span style="font-size: large;"><b><u>Friday: </u></b>Rest (Yoga Stretch)</span></li>
<li><span style="font-size: large;"><b><u>Saturday:</u></b> Intervals- 10min warm up / 6 x 30sec sprint intervals on flat or rollers with 60sec rest bw</span></li>
<li><span style="font-size: large;"><b><u>Sunday:</u></b> longer run 8-12K</span></li>
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<span style="font-size: large;">Week 2</span></div>
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<li><span style="font-size: large;"><b><u>Monday:</u></b> 5K tempo run</span></li>
<li><span style="font-size: large;"><b><u>Tuesday:</u></b> Rest (Yoga/Stretch)</span></li>
<li><span style="font-size: large;"><u><b>Wedneday:</b></u> Hill: 10min warm up / 5 x 50m strides / 8 x 30sec hill with 75sec rest / 10min cool down</span></li>
<li><span style="font-size: large;"><b><u>Thursday:</u></b> 5K tempo run </span></li>
<li><span style="font-size: large;"><u><b>Friday:</b></u> Intervals: 10min warm up / 8 x 45sec sprints with 60sec rest bw / 10min cool down</span></li>
<li><span style="font-size: large;"><b><u>Saturday:</u></b> Rest (Yoga/Stretch)</span></li>
<li><span style="font-size: large;"><u><b>Sunday:</b></u> 8-12K run</span></li>
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<span style="font-size: large;">Week 3</span></div>
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<li><span style="font-size: large;"><b><u>Monday:</u></b> Rest (Yoga/Stretch)</span></li>
<li><span style="font-size: large;"><u><b>Tuesday:</b></u> Intervals - 10min warm up / 8 x 60sec sprints with 60sec rest bw sets / 10 min cool down</span></li>
<li><span style="font-size: large;"><b><u>Wedneday:</u></b> 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)</span></li>
<li><span style="font-size: large;"><u><b>Thursday:</b></u> Intervals - 10min warm up / 10 x 60sec sprints with 60esc rest bw / 10min cool down</span></li>
<li><span style="font-size: large;"><b><u>Friday:</u></b> Hills - 10min warm up / 5 x 50m strides / 8 x 45sec hills with 90sec rest / 10min cool down</span></li>
<li><span style="font-size: large;"><u><b>Saturday:</b></u> 5K tempo run</span></li>
<li><span style="font-size: large;"><b><u>Sunday:</u></b> 8-12K run</span></li>
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<span style="font-size: large;">Week 4</span></div>
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<li><span style="font-size: large;"><u><b>Monday:</b></u> </span><span style="font-size: large;">Rest (Yoga/Stretch)</span></li>
<li><span style="font-size: large;"><b><u>Tuesday:</u></b> </span><span style="font-size: large;">Hills - 10min warm up / 5 x 50m strides / 12 x 20sec sprints with 60sec rest / 10min cool down</span></li>
<li><span style="font-size: large;"><u><b>Wedneday:</b></u> </span><span style="font-size: large;">5K tempo run</span></li>
<li><span style="font-size: large;"><b><u>Thursday:</u></b> </span><span style="font-size: large;">Intervals - 10min warm up / 5 x 50m strides / 8 x 60sec sprints with 60sec rest bw / 10min cool down</span></li>
<li><span style="font-size: large;"><u><b>Friday:</b></u> </span><span style="font-size: large;">5K moderate run</span></li>
<li><span style="font-size: large;"><b><u>Saturday:</u></b> </span><span style="font-size: large;">Rest (Yoga/Stretch)</span></li>
<li><span style="font-size: large;"><u><b>Sunday:</b></u> </span><span style="font-size: large;">Re-test Day - the same 10K run you did on Week 1 Day 1</span></li>
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*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</div>
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<br />Kenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.com0tag:blogger.com,1999:blog-1334475285632722897.post-69740704829481802422015-08-12T10:21:00.000-07:002015-08-12T10:29:14.100-07:00UNABLE TO LOSE WEIGHT? MAYBE A TIGER IS ON YOUR TAIL!<div style="margin-left: 72.0pt; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -18.0pt;">
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<span style="font-family: Verdana, sans-serif; text-indent: -18pt;"><span style="font-size: large;">Have you been trying and trying and the weight just doesn’t
come off. </span></span><span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;">You tell yourself that you’re eating well and you work out often, and
it </span><span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;">still doesn’t seem to work. This could be because you are sabotaging</span></div>
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<span style="font-family: Verdana, sans-serif; text-indent: -18pt;"><span style="font-size: large;">yourself with a lifestyle that causes you too much stress that </span></span><span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;">impacts your sleep, as well as food sensitivities that </span><span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;">are causing
nutrient malabsorption.</span></div>
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<span style="font-family: Verdana, sans-serif; text-indent: -18pt;"><span style="font-size: large;">When trying to lose weight exercise and diet do matter, but
so does </span></span><span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;">regular, consistent, quality sleep as well as managing/ridding </span><span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;">yourself of stress to give your adrenals a break. The adrenal glands are </span><span style="font-family: Verdana, sans-serif; text-indent: -18pt;"><span style="font-size: large;">responsible
for much of the hormones produced in our body, and they are </span></span><span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;">in total control of
your “flight or fight” stress response that is triggered by </span><span style="font-family: Verdana, sans-serif; text-indent: -18pt;"><span style="font-size: large;">the hormone
cortisol. Now if cortisol levels are too high </span></span><span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;">consistently, due to chronic
stress, you will have trouble losing weight </span><span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;">as you will not be producing enough
of the other hormones that will </span><span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;">help you burn fat, metabolize food and repair damaged tissue.</span><span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;"> </span></div>
<span style="font-size: large;"><span style="font-family: Verdana, sans-serif;"></span></span><br />
<div style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: Verdana, sans-serif;"><span style="text-indent: -18pt;"><br /></span></span></span></div>
<span style="font-size: large;"><span style="font-family: Verdana, sans-serif;">
</span></span>
<div style="text-align: justify;">
<span style="font-size: large;"><span style="font-family: Verdana, sans-serif;"><span style="text-indent: -18pt;">In today’s lifestyles there are constant stresses around us;
we have </span><span style="text-indent: -18pt;">financial stress, relationship stress, electromagnetic stress, work </span><span style="text-indent: -18pt;">stress, exercise stress, stress from poor food choices, stress from lack </span><span style="text-indent: -18pt;">of
sleep, chemical stress and so on.</span><span style="text-indent: -18pt;">
</span><span style="text-indent: -18pt;">It’s no longer about being chased </span><span style="text-indent: -18pt;">by a tiger, and we get to rest once we get away, now tigers are </span><span style="text-indent: -18pt;">constantly bombarding us all day every day. Our bodies adaptive processes </span><span style="text-indent: -18pt;">to stress no matter the type of stress hasn’t changed since
the days of </span><span style="text-indent: -18pt;">being chased for our lives.</span></span></span></div>
<span style="font-size: large;"><span style="font-family: Verdana, sans-serif;">
<div style="text-align: justify;">
<span style="text-indent: -18pt;"><br /></span></div>
<div style="text-align: justify;">
<span style="text-indent: -18pt;">Tips to help you overcome stress:</span></div>
<div style="text-align: justify;">
<ul>
<li><span style="text-indent: -18pt;">Food Journal that also tracks your energy
levels, mental clarity, sleep patterns</span></li>
<ul>
<li><span style="text-indent: -18pt;">This
journal must include all food and beverages consumed in a day</span></li>
<li><span style="text-indent: -18pt;">Jot
down if food made you feel bloated, gassy, rashy, headaches etc., y</span><span style="text-indent: -18pt;">ou
may have a food sensitivity</span></li>
</ul>
<li><span style="text-indent: -18pt;">Stress Journal that tracks your major and minor
stresses</span></li>
<ul>
<li><span style="text-indent: -18pt;">Which
ones do you have control of, which ones are out of your control</span></li>
<li><span style="text-indent: -18pt;">Which
ones can you eliminated from your life</span></li>
<li><span style="text-indent: -18pt;">Which
ones do you need to find a better way to manage</span></li>
</ul>
<li><span style="text-indent: -18pt;">Food choices</span></li>
<ul>
<li><span style="text-indent: -18pt;">What
is your metabolic type or your primal pattern type</span></li>
<li><span style="text-indent: -18pt;">Consult a CHEK Holistic Lifestyle Coach or Metabolic
Typing Specialist</span></li>
<li><span style="text-indent: -18pt;">You
must eat the food that is right for you, and this will also take </span><span style="text-indent: -18pt;">constant fine
tuning</span></li>
<li><span style="text-indent: -18pt;">A
diet that worked for one person doesn’t mean it will work for you</span></li>
<li><span style="text-indent: -18pt;">Eat
organic certified and local fresh foods to be sure you are not </span><span style="text-indent: -18pt;">getting all the
chemicals added to commercially farmed foods</span></li>
<li><span style="text-indent: -18pt;">Be
sure to control your food portions</span></li>
<li><span style="text-indent: -18pt;">Cut
out processed and refined foods, incorporate more veggies and g</span><span style="text-indent: -18pt;">ood quality fats
and proteins</span></li>
<li><span style="text-indent: -18pt;">Minimize
or cute out entirely alcohol and caffeine intake</span></li>
</ul>
<li><span style="text-indent: -18pt;">Unplug</span></li>
<ul>
<li><span style="text-indent: -18pt;">Take
a weekend off from your computers and phones at least once m</span><span style="text-indent: -18pt;">onth and go do
something in nature.</span></li>
</ul>
<li><span style="text-indent: -18pt;">Sleep</span></li>
<ul>
<li><span style="text-indent: -18pt;">Sleep
between the hours of 10pm – 6am are best.</span></li>
<li><span style="text-indent: -18pt;">If
this cant apply to you then getting consistent sleep hours will do</span></li>
<li><span style="text-indent: -18pt;">Try
your best to get a min of 7-8 hours of sleep a day</span></li>
<li><span style="text-indent: -18pt;">No
foods after 8pm</span></li>
<li><span style="text-indent: -18pt;">Wind
down time starts 90min before bed</span><span style="text-indent: -18pt;"><span style="font-stretch: normal;"> </span></span></li>
<li><span style="text-indent: -18pt;">Dim the lights, turn off electronics</span></li>
</ul>
<li><span style="text-indent: -18pt;">Exercise</span></li>
<ul>
<li><span style="text-indent: -18pt;">Shorter
high intensity work outs ( like sprints or interval training)</span><span style="text-indent: -18pt;">Stay
away from endurance sports as it causes a higher cortisol output</span></li>
<li><span style="text-indent: -18pt;">Meditation</span></li>
<li><span style="text-indent: -18pt;">Diaphragmatic breathing
and meditating to find ways to calm your body</span></li>
<li><span style="text-indent: -18pt;">Can
be done for as little as 5 min to an hour</span></li>
</ul>
</ul>
</div>
</span><span style="font-family: Verdana, sans-serif;"><div style="text-align: justify;">
</div>
</span><span style="font-family: Verdana, sans-serif;"><div style="text-align: justify;">
<span style="font-family: Verdana, sans-serif; text-indent: -18pt;">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 choice</span><span style="text-indent: -18pt;">s.</span></div>
</span><o:p><div style="text-align: justify;">
</div>
</o:p></span><br />
<br />
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<!--StartFragment-->
<!--EndFragment-->Kenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.com0tag:blogger.com,1999:blog-1334475285632722897.post-48409844203134936602015-06-25T17:30:00.002-07:002015-06-25T17:51:15.651-07:00THE NO EXCUSES WORK OUT<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_XcqhCCtEr_qt7c1j2Dox4nDjJbgOvcumGsva3qxcR_auKw-t58eVi8XmPdrnuABQYvOyYUlkJZ8Dxx24Bsdb09HDK0Hb3JAHekgWty9gUYE6qBYOksL10pzugO06Cqi924wW1qHWlfU/s1600/Screen+shot+2015-06-25+at+5.47.09+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="162" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_XcqhCCtEr_qt7c1j2Dox4nDjJbgOvcumGsva3qxcR_auKw-t58eVi8XmPdrnuABQYvOyYUlkJZ8Dxx24Bsdb09HDK0Hb3JAHekgWty9gUYE6qBYOksL10pzugO06Cqi924wW1qHWlfU/s320/Screen+shot+2015-06-25+at+5.47.09+PM.png" width="320" /></a></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<span style="font-size: large;"><span style="font-family: Verdana, sans-serif;">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. </span><span style="font-family: Verdana, sans-serif;">I choose to perform the following exercises in a circuit fashion to save time. </span><span style="font-family: Verdana, sans-serif;">Try at least 2 Sets and you can do up to 6 Sets if you have the time and energy!</span><span style="font-family: Verdana, sans-serif;">Rest 60-120 seconds between the Sets</span><span style="font-family: Verdana, sans-serif;"> *if you plan on doing 6 Sets I recommend taking closer to the full 120 seconds of rest</span><span style="font-family: Verdana, sans-serif;">Rep ranges will vary for each exercise:</span></span><br />
<span style="font-family: Verdana, sans-serif; font-size: large;"></span><br />
<ol><span style="font-family: Verdana, sans-serif; font-size: large;">
<li>Fireman Climbs: 1-4 climbs</li>
<li>Platform Jumps: 10-15 jumps</li>
<li>Monkey Bar Swings: 2-4 laps (1 lap = there and back)</li>
<li>Single Leg Step Up: 10-15 each leg (add hop to make more challenging)</li>
<li>Push ups to Torso Rotation: 8-12 total push ups</li>
<li>Hanging Leg Raise: 6-15 total reps</li>
<li>10meter Change of Direction Sprints 2-5 laps (1 lap = there and back)</li>
</span></ol>
<span style="font-family: Verdana, sans-serif; font-size: large;">
</span>
<ol>
</ol>
<h4>
<ol>
</ol>
</h4>
<span style="font-size: large;"><span style="font-family: Verdana, sans-serif;">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. </span><span style="font-family: Verdana, sans-serif;">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. </span><span style="font-family: Verdana, sans-serif;">Now go get it done. NO EXCUSES</span></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/05FLW81YeS8/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/05FLW81YeS8?feature=player_embedded" width="320"></iframe></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">"ACTION EXPRESSES PRIORITIES!"</span>Kenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.com0tag:blogger.com,1999:blog-1334475285632722897.post-52650087585684900122015-05-19T19:00:00.000-07:002015-05-19T18:57:44.048-07:00POSTURE<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIXbHQfZ1a7K_ibtqIPfHbvLdZd9wnIJbNQOcd7KKrQ6kcfKaEZjuuNKl-ayjSh5ubY9yFxHMGdvWtSrdsxl_8GS8hM2M8WLFHy8jHVCdB7zj_sIJ7uTbvBZnu_FuJ7KeFviDnwwdnqfM/s1600/posture+evolution.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIXbHQfZ1a7K_ibtqIPfHbvLdZd9wnIJbNQOcd7KKrQ6kcfKaEZjuuNKl-ayjSh5ubY9yFxHMGdvWtSrdsxl_8GS8hM2M8WLFHy8jHVCdB7zj_sIJ7uTbvBZnu_FuJ7KeFviDnwwdnqfM/s1600/posture+evolution.jpg" /></a></div>
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
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<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large;">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.<span style="mso-spacerun: yes;"> </span>All these combined will
make you feel better and in turn give you more confidence to go about your
daily tasks. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large;">Do you have optimal posture?</span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large;">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. <span style="mso-spacerun: yes;"> </span>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. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large;">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.<span style="mso-spacerun: yes;"> </span>To improve posture it
will take a combination of postural stretches and exercises as well as everyday
awareness. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large;">Below are a few exercises and stretches to help improve your
posture if you spend a lot of time at a desk.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large;">1) <a href="https://youtu.be/YhA8h5Kwr1A" target="_blank">SB Pec Minor Chest Stretch</a><span style="mso-tab-count: 1;"><a href="https://youtu.be/YhA8h5Kwr1A" target="_blank"> </a> </span><span style="mso-tab-count: 1;"> </span>3
x 45sec each </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large;">2) <a href="https://youtu.be/YhA8h5Kwr1A" target="_blank">SB Pec Major Chest Stretch</a><span style="mso-tab-count: 1;"><a href="https://youtu.be/YhA8h5Kwr1A" target="_blank"> </a> </span><span style="mso-tab-count: 1;"> </span>3
x 30sec each</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large;">3) <a href="https://youtu.be/6AxS0PfU0IA" target="_blank">Prone Cobra</a><span style="mso-tab-count: 1;"><a href="https://youtu.be/6AxS0PfU0IA" target="_blank"> </a> </span><span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 1;"> </span>up
to 9reps at 10sec on 10sec relax</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large;">4) <a href="https://youtu.be/BTdA4bjCIRg" target="_blank">Horse Stance</a><span style="mso-tab-count: 1;"><a href="https://youtu.be/BTdA4bjCIRg" target="_blank"> </a> </span><span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 1;"> </span>6-10
reps / side 5-10sec hold, 10sec relax</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large;">5) <a href="https://youtu.be/IG2zw9VFNsU" target="_blank">Supine Foam Roll Vertical </a><span style="mso-tab-count: 1;"> </span><span style="mso-tab-count: 1;"> </span>up
to 15min / day</span></div>
<div class="MsoNormal">
<br />
<br />
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large;">A few tips for better posture at work:</span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;">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.</span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;">2. Try a standing desk at work as you will be more
likely to sit for a short break</span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;"> a.</span><span style="font-family: Verdana, sans-serif; font-size: large; text-indent: -18pt;">If standing desk not an option:</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Verdana, sans-serif; font-size: large;"> </span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Verdana, sans-serif; font-size: large;"> 3.Place the top of your computer screen just above
eye height when in optimal posture</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Verdana, sans-serif; font-size: large;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Verdana, sans-serif; font-size: large;"> 4.Make sure the keyboard is at a height where the
elbows are bent to 90<span style="mso-char-type: symbol; mso-symbol-font-family: Symbol;">°</span>
and the elbows are supported at 90<span style="mso-char-type: symbol; mso-symbol-font-family: Symbol;">°</span>
with relaxed shoulders. </span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Verdana, sans-serif; font-size: large;"> </span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Verdana, sans-serif; font-size: large;"> 5.The feet should be flat on the ground with the
knees bent to 90<span style="mso-char-type: symbol; mso-symbol-font-family: Symbol;">°</span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;"> 6.Get a good chair that can hold you with good
lumbar support so you don’t slouch. </span></div>
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<br /></div>
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<!--StartFragment-->
<!--EndFragment-->Kenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.com0tag:blogger.com,1999:blog-1334475285632722897.post-79497877381553182262015-01-31T08:00:00.000-08:002015-01-31T08:00:01.785-08:00My 4 Favourite Gym Ab Exercises<span style="font-family: Verdana, sans-serif; font-size: large;">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. </span><br />
<span style="font-size: large;"><span style="font-family: Verdana, sans-serif;"><br /></span>
</span><br />
<div>
<span style="font-family: Verdana, sans-serif; font-size: large;">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. </span><br />
<span style="font-size: large;"><span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">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. </span></span></div>
<div>
<span style="font-family: Verdana, sans-serif; font-size: large;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif; font-size: large;">The List below are my 4 favourite:</span></div>
<div>
<ol>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Landmine Oblique Power Rotations</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Reverse Cable Woodchop w. Lateral Weight Shift</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Forward Ball Roll</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Kneeling Straight Arm Lat Pull Down</span></li>
</ol>
</div>
<div>
<span style="font-family: Verdana, sans-serif; font-size: large;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif; font-size: large;">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.</span></div>
<div>
<span style="font-family: Verdana, sans-serif; font-size: large;">Give them a try and see how you feel. </span><br />
<span style="font-family: Verdana, sans-serif; font-size: large;"><br /></span>
<br />
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif; font-size: large;">Landmine Oblique Power Rotations</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/BHByAumB7WY/0.jpg" frameborder="0" height="266" src="http://www.youtube.com/embed/BHByAumB7WY?feature=player_embedded" width="320"></iframe></span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif; font-size: large;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif; font-size: large;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: large;">Reverse Cable Woodchop w. Lateral Weight Shift</span></span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: large;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/brPeX2oWdhU/0.jpg" frameborder="0" height="266" src="http://www.youtube.com/embed/brPeX2oWdhU?feature=player_embedded" width="320"></iframe></span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: large;"><br /></span></span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: large;">Forward Ball Roll</span></span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: large;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/AToi5T8fTzE/0.jpg" frameborder="0" height="266" src="http://www.youtube.com/embed/AToi5T8fTzE?feature=player_embedded" width="320"></iframe></span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><span style="font-size: large;"><br /></span></span></div>
<div style="text-align: center;">
<span style="font-size: large;">Kneeling Straight Arm Lat Pull Down</span></div>
<div style="text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/rLVX8dwgqVw/0.jpg" frameborder="0" height="266" src="http://www.youtube.com/embed/rLVX8dwgqVw?feature=player_embedded" width="320"></iframe></span></div>
<div style="text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
</div>
Kenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.com0tag:blogger.com,1999:blog-1334475285632722897.post-24412278137609121222015-01-11T08:00:00.000-08:002015-01-11T08:00:03.122-08:00SIMPLE TRICKS FOR HEALTHY GROCERY SHOPPING<span style="font-family: Verdana, sans-serif; font-size: large;">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. </span><div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDh7LfkdF2WjYbo-rIkcHZgYDvV2PYK_kjuTWg5cioV21_QCwACSnKsJyMh60wnE5HcoGCehrTXbTCQuqfYBPRadq06uQO-E0gj31dJ1GeBCvAOHvXSyv-KmKpSj-GgNL_SvqhI_qbqyA/s1600/Produce.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDh7LfkdF2WjYbo-rIkcHZgYDvV2PYK_kjuTWg5cioV21_QCwACSnKsJyMh60wnE5HcoGCehrTXbTCQuqfYBPRadq06uQO-E0gj31dJ1GeBCvAOHvXSyv-KmKpSj-GgNL_SvqhI_qbqyA/s1600/Produce.jpg" height="266" width="400" /></span></a><span style="font-family: Verdana, sans-serif; font-size: large;">I am going to share with you a few of my own tips to keep the shop efficient and healthy.</span></div>
<div>
<span style="font-family: Verdana, sans-serif; font-size: large;"><br /></span></div>
<div>
<ol>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Plan Ahead</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Make a list of what food you want to eat over the next 2-3 days including snacks</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">This way you know exactly what you need to buy</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Do this prior to setting out your front door, or leaving from work</span></li>
</ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Eat Food Before You Leave</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">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</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">In the long run it will keep inches off your waist line</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Never shop on an empty stomach</span></li>
</ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Stick to the Perimeter of the Store</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Most of the time the good stuff is around the perimeter of the store</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">This is where you will find your foods that have a very short shelf life. aka unprocessed foods</span></li>
</ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Caveman Sack</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">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</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">When you look down you'll see fresh green and colourful veggies, delicious meats, eggs, berries, fresh fruits, beans, raw nuts, herbs and spices</span></li>
</ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Small Ingredient List</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">When you read the label on your food (if it even has a label) the ingredient list is made of ingredients you actually know</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">what is artificial flavour and colouring?</span></li>
</ul>
</ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Buy Certified Organic Whenever Possible</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">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</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Nutrient density / dollar organic has a way higher bang for your buck</span></li>
</ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Shop for Variety</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">The greater the variety of fresh food you eat, the greater variety of nutrients you are going to get</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">You will also become very creative with meals and not become bored</span></li>
</ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Snack Food</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">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</span></li>
</ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">80/20 Rule</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">80% of the foods in your basket should be fresh, organic, minimally processed foods</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">20% of the foods in your basket can be other</span></li>
</ul>
</ol>
<div>
<span style="font-family: Verdana, sans-serif; font-size: large;">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. </span></div>
</div>
Kenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.com0tag:blogger.com,1999:blog-1334475285632722897.post-37366301177309682172014-12-28T08:00:00.000-08:002014-12-28T08:00:03.906-08:00TIPS FOR SETTING GOALS<span style="font-family: Verdana, sans-serif;">Now that Christmas is over and the New Year is quickly approaching, you know that you're going to want to be working off the christmas dinners and set new health and fitness goals to prepare your body for the summer months. You must make goals to help you achieve the body and lifestyle you are wanting. Along the way you need to stay true to your goals and realize/accept that you will have pitfalls, but these pitfalls are normal, you just need to stay persistent, and you will succeed. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGOtRkENkjHU0cMYqNkTyUtHeDKkY_89vXXLHi7yDGtsnXy8fbKTNQDRRmfaDhYdZkZw982cLD1FkPRdJP7J7VCXL1dlIC_tdjnev_9DjRcEPJ4SD3NvMI81_1Jkw2n468uYXI0tKsDgw/s1600/goals+finish+line.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGOtRkENkjHU0cMYqNkTyUtHeDKkY_89vXXLHi7yDGtsnXy8fbKTNQDRRmfaDhYdZkZw982cLD1FkPRdJP7J7VCXL1dlIC_tdjnev_9DjRcEPJ4SD3NvMI81_1Jkw2n468uYXI0tKsDgw/s1600/goals+finish+line.jpg" height="200" width="400" /></span></a></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<ul>
<li><span style="font-family: Verdana, sans-serif;">Set Realistic Goals </span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif;">set micro goals along the way that will help you get to your long term goals</span></li>
<li><span style="font-family: Verdana, sans-serif;">micro goals should be small achievable goals that will eventually lead you to achieving your long term goal</span></li>
</ul>
<li><span style="font-family: Verdana, sans-serif;">Set Realistic Time Frames </span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif;">set a realistic time frame for short term goals that will help you get to your long term goals</span></li>
<li><span style="font-family: Verdana, sans-serif;">realistic time frame for a person who has never run before but wants to run a marathon would look like this</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif;">6 months run 5K, 12months run 10K, 18months run 1st 1/2 marathon, 2 years run 1st Marathon</span></li>
</ul>
<li><span style="font-family: Verdana, sans-serif;">you want your time frame to be spread out so that the goals are achievable and will minimize the risk of injury</span></li>
</ul>
<li><span style="font-family: Verdana, sans-serif;">Measurable</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif;">make sure that your goals are objective and easily measurable</span></li>
<li><span style="font-family: Verdana, sans-serif;">this means that you must really dissect your goals to find out how you can measure them</span></li>
<li><span style="font-family: Verdana, sans-serif;">if you want to be healthier what does this entitle</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif;">lower cholesterol</span></li>
<li><span style="font-family: Verdana, sans-serif;">lower blood pressure</span></li>
<li><span style="font-family: Verdana, sans-serif;">increased endurance</span></li>
<li><span style="font-family: Verdana, sans-serif;">increased strength</span></li>
<li><span style="font-family: Verdana, sans-serif;">increased flexibility</span></li>
<li><span style="font-family: Verdana, sans-serif;">bigger biceps</span></li>
<li><span style="font-family: Verdana, sans-serif;">less body fat</span></li>
</ul>
<li><span style="font-family: Verdana, sans-serif;">what are you trying to achieve and how can you measure all the variables</span></li>
</ul>
<li><span style="font-family: Verdana, sans-serif;">Journal</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif;">you want to have a journal to record all progress, the peaks and valleys</span></li>
<li><span style="font-family: Verdana, sans-serif;">if your goal is weight loss, track your water, food, sleep and stress</span></li>
<li><span style="font-family: Verdana, sans-serif;">if your goal is strength track your weight room achievements and work outs</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif;">your 3 reps max is a good way to see overall improvement in strength gains</span></li>
</ul>
<li><span style="font-family: Verdana, sans-serif;">if your goal is running track your progress of runs; time, distance, how you felt</span></li>
</ul>
<li><span style="font-family: Verdana, sans-serif;">Accountability</span></li>
<ul>
<li><span style="font-family: Verdana, sans-serif;">get a friend involved with you to keep each other on track</span></li>
<li><span style="font-family: Verdana, sans-serif;">getting a close friend to join you in your journey to better health even if its just to tell them about your progress will help you stay on track </span></li>
<li><span style="font-family: Verdana, sans-serif;">find a friend that will encourage and keep you motivated</span></li>
</ul>
</ul>
<span style="font-family: Verdana, sans-serif;">If you follow the above steps and maintain your three D's (Discipline, Determination, Dedication) you will achieve your goals successfully. Be patient and realize that permanent change takes time and will have its ups and downs.</span>Kenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.com0tag:blogger.com,1999:blog-1334475285632722897.post-77291571197887263512014-12-21T08:00:00.000-08:002014-12-21T08:00:06.543-08:00Top 5 On the Go Snacks<br />
<br />
<span style="font-family: Verdana, sans-serif; font-size: large;">Planning ahead will help you stay ahead with your health and fitness goals especially when it comes to nutrition. The night before, or the morning of, your busy day set aside a few minutes to prepare your snacks. This way you know that you will be getting the nutrients you need and not set yourself up for failure by heading to the snack table filled with confectionaries or heading to the corner store to grab a chocolate bar or bag of chips.</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZtK9MrygK-o3E3aD4eUaus5GxXqudUWGH_tU7H7XGvyffr_Mxlwe59RSzlA7P01_OtL5oJMBRg2h3X5uWr5JvDDiR0QAcMs_LFwPWYiXqCNuQJZZlPcO-wHrVa1W_NA6B8lOAldV87wY/s1600/peanutbutter-celery.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Verdana, sans-serif; font-size: large;"></span></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeQskBq5MnKDRSSdo4zkl8-qSy64mqgIpSRKRCdQl_VkzzCcBhPb4b-IYjDVSswDjt21MuL3T9LDYFaSGwxXnWIJBZ9nNqICH1cVQ5jJnOeUYLX-iQmkvbUW9jxIYKcNYf92OKZ3nvQ9o/s1600/Apples-Peanut-Butter.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeQskBq5MnKDRSSdo4zkl8-qSy64mqgIpSRKRCdQl_VkzzCcBhPb4b-IYjDVSswDjt21MuL3T9LDYFaSGwxXnWIJBZ9nNqICH1cVQ5jJnOeUYLX-iQmkvbUW9jxIYKcNYf92OKZ3nvQ9o/s1600/Apples-Peanut-Butter.jpg" height="272" width="400" /></a>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Organic Celery with Organic Nut Butter</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Organic Apple with Organic Nut Butter (my favourite is when Honey Crisp is season)</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Raw Nut/Seed Mix (my favourite is pumpkin seed, almond and walnut)</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Hard Boiled Eggs</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">Organic Salt and Pepper Beef Jerky</span></li>
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<span style="font-family: Verdana, sans-serif; font-size: large;">You can also try to make your own beef jerky. See link below to learn the steps:</span></div>
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<a href="http://moderncaveman.org/projects/beef-jerky/how-to-make-beef-jerky.html" target="_blank"><span style="color: orange; font-family: Verdana, sans-serif; font-size: large;">How to Make Your Own Beef Jerky</span></a></div>
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Kenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.com0tag:blogger.com,1999:blog-1334475285632722897.post-41855357195917648352014-12-14T08:00:00.000-08:002014-12-16T07:36:47.857-08:00Overcome Plateau's By Only Changing Tempo's<div style="text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1c5DBrqLBefVpeJzJyNvDWi4WVheJ4CN3c3t9IQJSZr0z9ORoAyIDxK0V5yjXdG5qhk7tTRQxmO8Ej5Z2YZ9dqUEzuTwP5LfBrx53bbEXuxnty_bI9oUpUG7wfRdgpHq_HwYZBiTOaLU/s1600/For_Kenny_213a.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1c5DBrqLBefVpeJzJyNvDWi4WVheJ4CN3c3t9IQJSZr0z9ORoAyIDxK0V5yjXdG5qhk7tTRQxmO8Ej5Z2YZ9dqUEzuTwP5LfBrx53bbEXuxnty_bI9oUpUG7wfRdgpHq_HwYZBiTOaLU/s1600/For_Kenny_213a.jpg" height="266" width="400" /></a><span style="font-family: Verdana, sans-serif; font-size: large;">You've been going at the same work out for a while, and it worked awesome at first. However, over the last couple of weeks you've noticed that your lifts haven't increased and your body has remained stagnant. A simple way to help you overcome this plateau effect is to change your tempo. If you have been doing the standard 2.1.2.1 tempo for your lift, lower your weight and increase your TUT (time under tension). Try a tempo of 5.1.2.1. Tempo figures represent time and action of movement eccentric to concentric:</span><br />
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<li><span style="font-family: Verdana, sans-serif; font-size: large;">The 1st number represents five seconds of the downward movement (eccentric).</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">The 2nd number represents the pause at the bottom of the movement</span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">The 3rd number represents the upward movement (concentric). </span></li>
<li><span style="font-family: Verdana, sans-serif; font-size: large;">The 4th number represents the pause at the top or resetting of the rep. </span></li>
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A good rep range would be 6-10 reps with a set range of 3-5. This is dependent on the length of work out and exercises you are doing.</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">Changing your tempo will make you feel like you have a whole new program. All you have done is introduce a different stimulus to your body by causing it to be under tension for longer. Perform the 5.1.2.1 tempo with what ever exercises you feel you have plateau'd on and perform for 3-4 weeks. It's a great way to have a change in program without having to learn new whole exercises. Give it a try and when you go back to your normal routine, after 3-4 weeks, see if you are now able to lift a little heavier.</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">Note this tempo is not meant for power lifts such as olympic lifts (ie. clean, power clean, clean and jerk . This should be used for your isolation lifts and compound lifts such as squats, deadlifts, bent over rows, bench press etc. </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">Contact a Health Professional before beginning any exercise. </span></div>
Kenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.comtag:blogger.com,1999:blog-1334475285632722897.post-41621358047927658702014-12-07T08:00:00.000-08:002014-12-07T10:03:29.407-08:005 Easy Nutrition/Lifestyle Tips to Keep Off the Holiday Pounds<div style="text-align: left;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglomUAT18OUi8-yAMQyjggSAPXYGBzJYykOFFdtinpq_PFFQGRWmWGlIkOWVyw3OGR4x7s1GdY2UdgmqNlOIgjIh5ppXkNVV3BLvdaJY4xnYbo6eOz0rz0vGPsg6wRLB1tWBpo3WjU5uk/s1600/the-ultimate-christmas-hot-chocolate.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglomUAT18OUi8-yAMQyjggSAPXYGBzJYykOFFdtinpq_PFFQGRWmWGlIkOWVyw3OGR4x7s1GdY2UdgmqNlOIgjIh5ppXkNVV3BLvdaJY4xnYbo6eOz0rz0vGPsg6wRLB1tWBpo3WjU5uk/s1600/the-ultimate-christmas-hot-chocolate.jpg" height="424" width="640" /></a></div>
<b><span style="font-family: Verdana, sans-serif; font-size: large;">1. Moderate Your Alcohol Intake</span></b></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">We all know that consuming alcohol this year is especially satisfying, so it would be completely unrealistic to cut it out entirely with all those excellent holiday parties to attend, and having that special peppermint baileys coffee to keep you warm on these cold nights. </span><br />
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<span style="font-family: Verdana, sans-serif; font-size: large;">The key here is to keep alcohol down by not allowing yourself to binge drink. Try to limit your intake to 1-2 glasses of wine or 1-2 beer or 2-3 ounces of spirits or liquors 1-2 days / week. </span><span style="font-family: Verdana, sans-serif; font-size: large;">This will make sure that you are not over consuming alcohol, which could easily raise blood sugar levels & insulin secretion, to help keep that muffin top away for the holidays.</span></div>
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<b><span style="font-family: Verdana, sans-serif; font-size: large;">2. Eat High Quality Protein and Fat </span></b></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">If you do plan on drinking, be sure not to start the evening with a drink before you eat. Alcohol on an empty stomach will cause a rapid rise in blood sugar, causing you to feel hungry faster which will in turn make you want to eat more. There is a reason why restaurants want a drink at your table within the first 2 minutes of you being seated. They know that the more you drink, the more you eat, and the more you eat and drink the more profits the restaurant makes. So not only can eating before you drink help keep the calorie count down, it could also keep a little more cash in your wallet. </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">Try eating high quality protein, </span><span style="font-family: Verdana, sans-serif; font-size: large;">organic, grass fed if possible, </span><span style="font-family: Verdana, sans-serif; font-size: large;">and fat <i>(note: organic butter, coconut oil, avocado and raw almonds are great choices)</i> before you begin drinking. This will help stabilize your blood sugar more effectively when you begin to have your 1 or 2 drinks for the evening. Eating before you drink wall also give you a feeling of satiety which will in turn prevent you from consuming extra unwanted calories.</span></div>
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<b><span style="font-family: Verdana, sans-serif; font-size: large;">3. Avoid Those Sugary Holiday Dessert and Dessert Drinks</span></b></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">Those delicious holiday desserts and dessert drinks are full of unwanted sugar and empty calories and your fat cells are just anticipating the chance to 'plumpin' right back up while you enjoy in those fat loving sugars. </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">If you must have a dessert or a dessert coffee try sharing one with a friend, or just have a bite or two to satisfy your sweet tooth and be done with the rest. *See below for a great recipe on a delicious Christmas Pudding. </span></div>
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<b><span style="font-family: Verdana, sans-serif; font-size: large;">4. Don't Over Eat</span></b></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">With all those delicious home-made dinners and nights out coming during the holiday season, it is easy to gorge till your belly is about to burst. Learning the art of eating till your satisfied will greatly help you from over eating. Satisfying your hunger means eating enough that if you wanted to go for a 5K jog or a moderate weight room work out, you could do so comfortably. If you have gotten to the point where you need to loosen that top button or have to wear your stretchy pants you have grossly over eaten. You are not a bear fattening up to go through a 4 month hibernation. </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">Learning to eat till your satisfied will help you keep the calorie count down on a daily basis. </span></div>
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<b><span style="font-family: Verdana, sans-serif; font-size: large;">5. Water, Water, Water</span></b></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">The majority of your fluid intake should be from plain water or herbal tea (nothing added). Making sure that most of your fluid during the day comes from these sources means you will keep your calorie count much lower as well as keep you well hydrated and give you a felling of satiety. If you have ever been hungry and weren't able to satisfy your hunger no matter how much you ate, there is a good chance you are/were dehydrated. The brains mechanism for thirst and hunger can be very similar, so attempt to drink a large glass of water (500mL) 15 minutes before you decide to go after that sweet desert or large meal, it might just save you a lot of calories.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: large;">*Check out this healthy delicious recipe to help quench that sweet tooth. </span><br />
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<a href="https://www.thehealthychef.com/2013/12/berry-coconut-celebration-cake/" target="_blank"><span style="color: red; font-family: Verdana, sans-serif; font-size: large;">Healthy Christmas Cake Recipe</span></a></div>
Kenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.comtag:blogger.com,1999:blog-1334475285632722897.post-9755997726556673702014-11-30T00:00:00.000-08:002014-11-30T01:18:57.122-08:00The Hotel Room Work Out<div style="text-align: left;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAQn57oZEPaZ73E52mgTQo8Fdjf-vdghGxbZJJ8oHUVDVfab0bn-8SVCGSvy-_MCEn2oyf1yaDH5DdAuM2NHjYKwsllVHhMgthyphenhyphen4QTQRdudRla-vLLhwGy0J71gPHzhMcDptngG-bUqxI/s1600/Taxi.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAQn57oZEPaZ73E52mgTQo8Fdjf-vdghGxbZJJ8oHUVDVfab0bn-8SVCGSvy-_MCEn2oyf1yaDH5DdAuM2NHjYKwsllVHhMgthyphenhyphen4QTQRdudRla-vLLhwGy0J71gPHzhMcDptngG-bUqxI/s1600/Taxi.jpg" height="468" width="640" /></a></div>
<span style="font-family: Verdana, sans-serif; font-size: large; font-weight: normal;">You're busy and on the road, travelling from one hotel to the next. You have been sitting in meetings all day, your body is tired, and unmotivated when you finally return to the hotel. So before you head for a drink or sit in front of the TV for the rest of the night, motivate yourself to do some basic exercises that require only your body weight. In 20 minutes you can get your blood pumping through your body and you will begin to feel energized and re-motivated. </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">If you don't like exercising at night try this work out first thing in the morning to give yourself a jumpstart, begin the day feeling energized, and clear headed to make it through the meetings. </span></div>
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<span style="font-family: Verdana, sans-serif;">Follow this routine and complete 2-5 sets in a circuit format. </span><span style="font-family: Verdana, sans-serif;">Rest 60-90 sec after each set and </span><span style="font-family: Verdana, sans-serif;">take no more than 15 sec between each exercise. Remember that form matters more than the number of reps completed. Only complete exercises to form failure not a specific number. </span></div>
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1. Squat to 1/4 Squat</div>
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<li style="text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: large; font-weight: normal;">tempo 2.1.2.1</span></li>
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<li style="text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: large; font-weight: normal;">1 rep includes full squat and the 1/4 squat</span></li>
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2. Push Ups </div>
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<li style="text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: large; font-weight: normal;">reps 8-15 reps</span></li>
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3. Squat Hops to Soft Landing</div>
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4. Push Ups Narrow Arms<span style="font-weight: normal;"> </span></div>
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5. Plank Position with Torso Rotation</div>
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6. Side Plank Holds</div>
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<li style="text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: large; font-weight: normal;">tempo 15-30sec holds</span></li>
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7. Horse Stance Dynamic </div>
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<li style="text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: large; font-weight: normal;">tempo 1.1.1.1</span></li>
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8. Prone Cobra</div>
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<li style="text-align: left;"><span style="font-family: Verdana, sans-serif; font-size: large; font-weight: normal;">tempo 10sec hold, 5sec relax</span></li>
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*A NOTE ON TEMPO</div>
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Tempo is in seconds. 2.1.2.1. The first number means it should take you 2 seconds on the downward or eccentric part of the movement as in the dropping of a squat. The second number represents the pause at the bottom of the movement, so how long you hold at the bottom of the squat isometrically. The third number represent the upward or concentric part of the movement, and the fourth number represents the pause at the top of the movement or the reset position. So a 2.1.2.1 tempo for a squat should take you 2 seconds to drop into the squat, 1 sec count pause at the bottom, 2 seconds to come back up in the squat and then a 1 sec reset at the top before you perform your next rep. </div>
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Squat to 1/4 Squat</div>
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Start with feet shoulder width apart and toes facing straight forward or slightly pointed outward. Drop into a full squat (past 90 degrees) then come up 1/4 distance or just above 90 degrees then drop back into full squat then stand all the way up.</div>
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Push Ups</div>
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Start in a plank position from your hands with neutral spine (hip, shoulders are in a straight line, head in neutral as well). Drop down and make sure to get a full range of motion, dropping the torso past a 90 degree elbow bend. If this is too difficult do it from your knees.</div>
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Squat Hops to Soft Landing</div>
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Start in same position as squat above. Then you are going to drop down into a squat to 90 degrees and then hop, just high enough that your toes come off the floor. When landing you want to make as little noise as possible and end in the 90 degree to 1/4 squat position making sure that your legs are doing the absorbing. Link the hops together with the squat for best results.</div>
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Push Ups Narrow Arms</div>
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<span style="font-family: Verdana, sans-serif;">Start in plank position from your hands with neutral spine </span><span style="font-family: Verdana, sans-serif;">(hip, shoulders are in a straight line, head in neutral as well). This time your elbows will be close to your sides as if you are squeezing a piece of paper between your arm and side. </span><span style="font-family: Verdana, sans-serif;">Drop down and make sure to get a full range of motion, dropping the torso past a 90 degree elbow bend.</span><span style="font-family: Verdana, sans-serif;"> If this is too difficult do it from your knees.</span></div>
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Plank Position with Torso Rotation</div>
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Start in a plank position with forearms on the floor with elbows lined up directly under your shoulders. Make sure the head and spine are in neutral. From here go into a slightly wider foot base than normal, being sure to stack the heels over the toes. Then you are going to rotate over one shoulder and extend the opposite arm until the fingers point up to the sky. Try your best to get your shoulders stacked. Also as you rotate attempt to keep the heels stacked over the toes. If this is too difficult do it from your knees.</div>
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Side Plank Holds</div>
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Lie on your side with your elbow directly under your shoulder and your legs extended straight so you have a straight line from your ear, through shoulder, hip, knee and ankle. Once you are lined up press your side up to the sky keeping your alignment. Once their look straight forward and hold. You can extend the top arm to the sky as well. If this is too difficult bend the knees to 90 degrees.</div>
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Horse Stance Dynamic</div>
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<span style="text-indent: -18pt;">Begin on
hands and knees. Be sure to keep the hips stacked over the knees, and shoulders
stacked over the wrists.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">Keep
elbows pointed straight back towards the thighs through entire exercise.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">Make sure you are in a neutral spine
with belly button drawn toward spine.</span><span style="text-indent: -18pt;">
</span><span style="text-indent: -18pt;">Extend opposite arm and leg so that they both go into full extension.
Then bring them back towards your centre trying to touch your elbow to your
knee. Keep your hips and shoulders horizontal to the ground.</span><span style="text-indent: -18pt;"> </span><span style="text-indent: -18pt;">Do one side at a time.</span></div>
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Prone Cobra</div>
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<span style="font-size: large; font-weight: normal; text-indent: -18pt;">Lie face
down with arms at side palms on floor, with toes together and heels apart, lift
head, torso and arms off floor as high as you can, keep chest open by
externally rotating at the shoulder so palms face outward, and keep head in
neutral don’t flex neck backwards, keep glutes (butt) relaxed so that toes stay
together on floor and heels maintain separation from each other.</span></div>
</span></h4>
Kenny Muir HFPhttp://www.blogger.com/profile/00647334422130865880noreply@blogger.com