Athlete365 Christmas 2011 special

2011 is coming to a close and we are now entering the Christmas season.

Lots of food.

Lots of drink.

But not too much exercise.

Get a jump-start on next year with personal training from Athlete365.



Option #1: Gift certificates = free sessions

Purchase five sessions and get one free.

Purchase ten sessions and get two free.  



Option #2: Take Away Program (save $100)


Do you workout somewhere else but need help?

Get an assessment, customized training program, workout walk-through, and weekly check-ins for $200.


Note: Both options are valid for one year from date of purchase.

Do more pullups - article link

Here is a super article on improving your pull-ups.

Personally, the more I do pull-ups, the better my shoulders feel. Why did it take me so long to figure this out?

I am now a strong believer that pull-ups are the most important upper body exercise to do.

T NATION | Time to Up Your Pull-ups

Body Weight Gauntlet

Looking for a benchmark workout to test your fitness?

I was told about the body weight gauntlet the other day while at the bank. 

It sounded interesting so I gave it a go yesterday.

How it works:

It consists of four exercises.

- Pullups
- Squats
- Push-ups
- Burpees

Do each exercise for a total of three minutes and see how many reps you can perform in that period.

Take a one minute break following the three minutes and then begin the next exercise.

Repeat until you have gone through all four exercises.

The workout will take you fifteen minutes to complete.

Of course you will need to take mini-breaks within each three minute round. 

Unless you are super-human and can do pull-ups, squats, push-ups, and burpees for three minutes straight.

My numbers for my first try:

Pullups - 27
Squats - 112
Pushups - 77
Burpees - 35

I really enjoyed the simplicity of the workout and how it can be used as a benchmark for your fitness.

Give it a go and let me know how it goes.

For more details and video demo refer to: http://www.travisstoetzel.com/bwgauntlet/

Flax or Fish Oil - article link

T NATION | Flax Oil vs. Fish Oil

Body weight squat review

You should always make body weight squats part of your routine.

Even one set of 10 reps in your warm-up is a great way to get your ankles, knees, and hips moving before beginning your workout.

I believe it is important to always practice body weight squats because it is necessary to constantly reinforce proper technique.

The body weight squat is the most important movement you need to do.

If you are unable to perform them correctly then you should not be performing squats with additional weight.

Below is a video clip where I explain two ways to perform the body weight squat.

Enjoy.

A Language to Diagnose - mobility video links

Below are five video clips by Doctor of Physical Therapy, Kelly Starrett.

If you have any issues with your ankles, knees, hips, back, or shoulders, then I recommend watching these videos.  You will definitely learn something.

As well, make to check his site Mobility WOD for loads of great information.

Three must-do exercises for runners

I see a lot of runners in my neighbourhood over the course of a week.

There is a running club close to my home, so three times per week I see large groups slogging out yet another run.

Maybe it's fun.  It's not my idea of a good time, but that is besides the point.  I'll reserve another post for a rant against long distance running.

When I see runners (outside or on a treadmill) the first thing I look at are their hips.

Because the hips tell you a lot.

Mainly, they show how strong the link is between you upper and lower body.

Watch someone run and look for three things:

- Are the hips shifting side-to-side with each stride?

- Is the runner sitting back and landing heel first with each stride?

- Is there a lot of upper body rotation with each stride?

If you answered yes, then I recommend doing three exercises to strengthen the connection between the upper and lower body.  The stronger the connection, the less likely there will be an injury to the ankles, knees, and hips.

Perform two or three sets of each exercise and do this twice per week.

1. Dumbbell Step-ups: Perform 6-8 steps with each leg.  Focus on keeping your abs tight and maintaining a straight upper body.  Also, watch that your hips do not shoot out to the side when stepping and lowering.



2. Turkish Get-up: Perform two to three reps with each arm. Start with no weight to practice the technique. Only increase weight when you are comfortable. There are two video examples to show the different ways it can be done. Use a dumbbell or kettlebell.





3. Single Leg RDL: Perform 6-8 reps on each leg.  Focus on keeping your abs tight and watch that your hips do not shoot out to the side.  If you feel low back pain then stop the exercise immediately.


  

How will I train you?

Here is a video I recorded this morning where I explain how personal training works at Athlete365 Fitness.

1. Initial chat (30 minutes)

2. Assessment (45 minutes)

3. Program design

4. Begin training

Enjoy.

Hormones and weight gain - article link

Read: Obese people regain weight after dieting due to hormones

Warning: Danger months ahead

Halloween is over so hopefully you are starting your detox from all of that candy.

Since it is November 1st, I thought I would dedicate this post to the fitness and health slowdown that usually occurs in the final two months of each year.

The days are cooler, it's dark when you wake up, and motivation to exercise will steadily decline.

The Christmas season will be upon us in no time and December may be a total write off for fitness and nutrition.

What is your plan for November and December?

I have two pieces of advice:

1. Make a dedicated effort to stay active with 3-4 structured workouts per week.

2. Aim to have more good nutrition days than poor nutrition days.

If you do this then you won't be part of the 2012 resolution crowd  trying to lose the weight that crept on over  the final months of 2011.