My friends at Prograde Nutrition are very excited that summer
is here. I am, too. Nicer weather means more and more people are
getting outside and getting some exercise. They're playing with
their kids, swimming and having fun.
And that's always cause for celebration.
Anyway, Prograde is having a sale on it's best-selling product, EFA
Icon. I've told you about it before. It has amazing benefits:
Help protect your heart
Improve your memory
Strengthen your immune system
Minimize the damage caused by free radicals
Reduce joint pain and PMS symptoms
Aid the fat loss process
But don't take my word for it. Or Prograde's.
Check out this video that tells you all about the research done on
Krill Oil, the main ingredient in Prograde's EFA Icon.
http://tyron.getprograde.com/specials
That page will also give you all the details on the sale. But
hurry, because it ends this Friday, June 26th at 11:59pm EST.
Resurrect your body back to life,
Tyron
PS - EFA Icon is an absolutely amazing supplement. But again, don't
take my word for it. Learn about the research behind it.
http://tyron.getprograde.com/specials
Tweet This
Tuesday, June 23, 2009
Monday, June 22, 2009
North Vancouver Fitness Bootcamp - Workouts of the Week
North Vancouver Personal Trainer and Boot Camp Instructor Reveals Fat Loss Workouts That Melt Body Fat Fast!
Give them a try. I'd like to hear how you make out. Leave a comment below and let me know.
Workout of the Day - June 15 '09
1. 30 sec per exercise, 5 rounds
Exercise #1 - Stationary Running
Exercise #2 - Plank
2. 30 sec per exercise, 5 rounds
Exercise #1 - Jump Rope
Exercise #2 - Knees to Chin
Workout of the Day - June 17 '09
1. 50 sec on, 10 sec off, alternate between exercises with little rest
Exercise #1 - DB Squat and Press
Exercise #2 - Plank Walkups
Exercise #3 - Side Plank
Exercise #4 - Burpees
Exercise #5 - Leg Raises
Workout of the Day - June 19 '09
Roll the Dice!
Whatever 2 numbers you roll those are the exercises you do before rolling the dice twice again
As many rounds as possible, 1 round = 3 Get-ups + 2 exercises
Start each round with 3 Turkish Get-ups
If you roll a:
1. Bench Jumps x 15
2. Floor Wipes x 15
3. SB Rollouts x 15
4. Floor Wipes x 15
5. Inverted Row x 15
6. DB Clean and Press x 15
Resurrect Your Body Back to Life!
Tyron
North Vancouver Personal Training Programs
http://www.MakersBody.com
North Vancouver Boot Camp Programs
http://www.ResurrectYourBodyBootCamp.com
P.S. Remember to leave a comment below with how you made out as well as with any fat melting workouts of your own as I'd like to hear about them. Tweet This
Give them a try. I'd like to hear how you make out. Leave a comment below and let me know.
Workout of the Day - June 15 '09
1. 30 sec per exercise, 5 rounds
Exercise #1 - Stationary Running
Exercise #2 - Plank
2. 30 sec per exercise, 5 rounds
Exercise #1 - Jump Rope
Exercise #2 - Knees to Chin
Workout of the Day - June 17 '09
1. 50 sec on, 10 sec off, alternate between exercises with little rest
Exercise #1 - DB Squat and Press
Exercise #2 - Plank Walkups
Exercise #3 - Side Plank
Exercise #4 - Burpees
Exercise #5 - Leg Raises
Workout of the Day - June 19 '09
Roll the Dice!
Whatever 2 numbers you roll those are the exercises you do before rolling the dice twice again
As many rounds as possible, 1 round = 3 Get-ups + 2 exercises
Start each round with 3 Turkish Get-ups
If you roll a:
1. Bench Jumps x 15
2. Floor Wipes x 15
3. SB Rollouts x 15
4. Floor Wipes x 15
5. Inverted Row x 15
6. DB Clean and Press x 15
Resurrect Your Body Back to Life!
Tyron
North Vancouver Personal Training Programs
http://www.MakersBody.com
North Vancouver Boot Camp Programs
http://www.ResurrectYourBodyBootCamp.com
P.S. Remember to leave a comment below with how you made out as well as with any fat melting workouts of your own as I'd like to hear about them. Tweet This
Friday, June 19, 2009
North Vancouver Boot Camp - Workouts of the Week
North Vancouver Personal Trainer and Boot Camp Instructor Reveals Fat Loss Workouts That Melt Body Fat Fast!
Give them a try. I'd like to hear how you make out. Leave a comment below and let me know.
Workout of the Day - Jan. 28 '09
1. As many rounds as possible
Exercise #1 - Jump Rope x 45
Exercise #2 - Renegade Rows x 15
Exercise #3 - Burpees x 10
Exercise #4 - Knees to chin x 25
2. Tabata - 20 sec on, 10 sec off, 4 total rounds
Exercise #1 - Side to Side Jumps
Exercise #2 - Jumping Jacks/Jumping Claps
Exercise #3 - Ice Skaters
Exercise #4 - Stationary Torso Twists
Workout of the Day - Jan. 30 '09
1. 30 sec on, 30 sec on, alternate between exercises with little rest
Exercise #1 - Goblet Squats
Exercise #2 - Inverted Row
Exercise #3 - DB Squat and Press
Exercise #4 - Get Up Sit Ups
2. 2 rounds as fast as you can
Exercise #1 - Squats x 24
Exercise #2 - Alternating Lunges x 12 per leg
Exercise #3 - Jump Squats x 24
Exercise #4 - Squat hold x 24 sec
Resurrect Your Body Back to Life!
Tyron
North Vancouver Personal Training Programs
http://www.MakersBody.com
North Vancouver Boot Camp Programs
http://www.ResurrectYourBodyBootCamp.com
P.S. Remember to leave a comment below with how you made out as well as with any fat melting workouts of your own as I'd like to hear about them. Tweet This
Give them a try. I'd like to hear how you make out. Leave a comment below and let me know.
Workout of the Day - Jan. 28 '09
1. As many rounds as possible
Exercise #1 - Jump Rope x 45
Exercise #2 - Renegade Rows x 15
Exercise #3 - Burpees x 10
Exercise #4 - Knees to chin x 25
2. Tabata - 20 sec on, 10 sec off, 4 total rounds
Exercise #1 - Side to Side Jumps
Exercise #2 - Jumping Jacks/Jumping Claps
Exercise #3 - Ice Skaters
Exercise #4 - Stationary Torso Twists
Workout of the Day - Jan. 30 '09
1. 30 sec on, 30 sec on, alternate between exercises with little rest
Exercise #1 - Goblet Squats
Exercise #2 - Inverted Row
Exercise #3 - DB Squat and Press
Exercise #4 - Get Up Sit Ups
2. 2 rounds as fast as you can
Exercise #1 - Squats x 24
Exercise #2 - Alternating Lunges x 12 per leg
Exercise #3 - Jump Squats x 24
Exercise #4 - Squat hold x 24 sec
Resurrect Your Body Back to Life!
Tyron
North Vancouver Personal Training Programs
http://www.MakersBody.com
North Vancouver Boot Camp Programs
http://www.ResurrectYourBodyBootCamp.com
P.S. Remember to leave a comment below with how you made out as well as with any fat melting workouts of your own as I'd like to hear about them. Tweet This
Thursday, June 18, 2009
North Vancouver Personal Trainer Shares 6 Father’s Day Fitness Tips
Though Father’s Day should be a time for celebrating what our father’s have sacrificed to allow us to lead the lives of our dreams, it may however be a rude awakening.
Look, no one wants to be Debbie Downer, but someone has to say something already.
Our father’s are now in the worst shape of their lives, many suffering from a very dangerous condition called Metabolic Syndrome X.
One of the main indicators of someone who has metabolic disorder is abdominal obesity, as clearly demonstrated in the picture above. The dangerous part is that many of our father’s look just like this!
Please read below for an excellent description of Metabolic Syndrome from www.MedicineNet.com:
What is metabolic syndrome?
An association between certain metabolic disorders and cardiovascular disease has been known since the 1940s. In the 1980s this association became more clearly defined and the term metabolic syndrome (also known as syndrome X or the dysmetabolic syndrome) was coined to designate a cluster of metabolic risk factors that come together in a single individual. In more current times, the term metabolic syndrome is found throughout medical literature and in the lay press as well. There are slight differences in the criteria of diagnosis - depending on which authority is quoted. Regardless, the concept of a clustering of risks factors leading to cardiovascular disease is well accepted.
The main features of metabolic syndrome include insulin resistance, hypertension (high blood pressure), cholesterol abnormalities, and an increased risk for clotting. Patients are most often overweight or obese.
Insulin resistance refers to the diminished ability of cells to respond to the action of insulin in promoting the transport of the sugar glucose, from blood into muscles and other tissues. Because of the central role that insulin resistance plays in the metabolic syndrome, a separate article is devoted to insulin resistance.
How is metabolic syndrome defined?
The definition of metabolic syndrome depends on which group of experts is doing the defining. Based on the guidelines from the 2001 National Cholesterol Education Program Adult Treatment Panel (ATP III), any three of the following traits in the same individual meet the criteria for the metabolic syndrome:
1. Abdominal obesity: a waist circumference over 102 cm (40 in) in men and over 88 cm (35 inches) in women.
2. Serum triglycerides 150 mg/dl or above.
3. HDL cholesterol 40mg/dl or lower in men and 50mg/dl or lower in women.
4. Blood pressure of 130/85 or more.
5. Fasting blood glucose of 110 mg/dl or above. (Some groups say 100mg/dl)
The World Health Organization (WHO) has slightly different criteria for the metabolic syndrome:
1. High insulin levels, an elevated fasting blood glucose or an elevated post meal glucose alone with at least 2 of the following criteria:
2. Abdominal obesity as defined by a waist to hip ratio of greater than 0.9, a body mass index of at least 30 kg/m2 or a waist measurement over 37 inches.
3. Cholesterol panel showing a triglyceride level of at least 150 mg/dl or an HDL cholesterol lower than 35 mg/dl.
4. Blood pressure of 140/90 or above (or on treatment for high blood pressure).
And though Metabolic Syndrome affects more women than men, there is certainly no shortage of men 40 years and older who have that “deadly beer gut” that literally makes them a ticking time bomb for a slew of serious medical conditions.
But there is good news amongst this frightening reality: The most common cause of metabolic disorder is of course a vicious combination of a lack of exercise and poor diet.
See below for the top 6 fitness tips to help save our father’s lives:
1.) Lay off the Brewskis
It’s no wonder why our dads have more of a keg for a gut than a six-pack. See below for one of the best way of explaining how detrimental alcohol can be on your body composition:
How Alcohol Makes You Fat
-Alcohol first passes through the esophagus as it travels to your stomach.
-From there, 20% of the alcohol is absorbed immediately by your bloodstream.
-The remaining alcohol travels to your intestines and is absorbed from there.
-The alcohol in your bloodstream then travels directly to your liver. It is here that the body breaks the alcohol down, something that is absolutely essential since
alcohol is toxic to the body.
-Alcohol brakes down into acetate and acetaldehyde which IMMEDIATELY signals to your body to stop burning fat. Even worse, another waste product of alcohol, acetyl CoA, actually starts to make more body fat.
If you booze, you WON’T lose fat!
What Does this Mean?
-Your body can only effectively process 0.5 to 1 ounce of alcohol per hour
-How much damage? A 12-ounce beer contains about 0.6 ounces of alcohol. If
you consumed 5 of these, your body would be inhibited from fat burning for up to
6 hours. This is aside from the fact that your body will actually be storing fat
during these 6 hours! The more you drink, the longer your body is inhibited from
burning fat in addition to a greater fat build up from excess acetyl CoA. As you
can see, one day of binge drinking can set you back days if not a full week when
it comes to fat loss!
-What’s the worst-case scenario? Mixing alcohol with sugary beverages
promotes even further fat gain due to the resulting insulin surge that triggers fat
storage (e.g. regular beer or cocktails mixed with regular soda and/or fruit juice)
The Bottom Line
If you want to be lean, you must minimize ALCOHOL consumption!
If you must drink:
a.) Choose wine or hard liquor and “light” beer
b.) Limit alcohol consumption to 1-2 days per week with a 1-2 drink per day max
References:
Campbell and Volek, “TNT Diet: Targeted Nutrition Tactics”
2.) Quit training JUST your upper body and work your lower body
Most dads just want to do the typical meathead workout that emphasizes the upper body only. If you are going for the Johnny Bravo look where you are built up top with chicken legs for wheels, then keep doing what you’re doing. Note: I used to do this, I only trained my upper body; HUGE mistake!
However, it is important to note that strong, muscular legs are the key to torching the fat on your stomach. After all, the majority of your body’s muscle mass, and thus metabolism, is contained within your lower body. Not working your legs is like going to a gun fight without a gun, and here’s why:
a.) Training your whole body (legs included) not only helps you burn more calories each workout, it also maximally depletes your body’s glycogen stores (the sugar in your muscles) to allow for more total body fat burning
b.) The more lean muscle mass you have in your lower body the more calories your body will be burning 24-7-365 outside of your workouts
c.) Whenever you work your legs you generate the largest increases in natural anabolic hormone levels which translates into more total body muscle and less unwanted body fat
So if you want better abs, you better start using those legs! This can be easily accomplished with 3 total body workouts per week that train your upper body, lower body, and core within the same workout.
3.) Do something besides bench presses and curls
I can totally understand why guys don’t want to train their legs (as I didn't train them years ago). Unless you are wearing really short shorts or swim with a speedo, no one is going to see them! So there is simply not as much motivation to put the time and effort into your lower body as there is for your upper body which is always on full display at the beach or poolside.
Nothing beats a little chest and bi’s workout as most guys would think!
However, if you are trying to develop a really nice upper body, you need to start venturing outside the realm of bench presses and curls. Don’t forget, you have muscles on the backside of your body too!, i.e. upper, mid and lower back.
In fact, your lats (the wings that extend from your arm pit to the bottom of your rib cage) are the biggest muscles in your upper body and when developed they really help promote that V-shaped torso that both makes your waist look smaller and your wife happy ;)
Bruce Lee- The Lat Master Himself
Start doing at least the same amount of pulling as pushing (if not more) unless you want to end up like the Hunchback of Notre Dame.
Quasimodo did way too many bench presses and curls… not the look you want.
Lastly, only do isolation movements like bicep curls if you have extra time after your main workout. Compound movements like rows and pull-ups work your biceps just as hard and since they allow for the use of heavier loads, they also provide a better growth stimulus to maximize results in minimal time.
4.) Accept the fact that you probably need some professional fitness advice
Do you want to get results? Michael Koss has. He lost 105 lbs of fat. He’s a busy executive and father of 4 in his 50’s and he spent 20+ years doing everything wrong from both a training and nutrition perspective until he learned what worked. Michael said his best advice for people that are in the same position today as he was before he transformed himself is:
“What you don’t know will hurt you, but what you think you know will KILL you!”
Seek out a fitness expert like busy dad Michael did and get life-changing results!
Dads- don't be stubborn and macho. It doesn’t make you any less of a man to hire a personal trainer or join a boot camp because your wife and her girlfriends do it. In reality, your wife (and women in general) are wise because they effectively outsource their fitness needs to an expert as opposed to trying to re-invent the wheel on your own with little to no results.
If you want to lose your gut, follow the lead of the ladies ;)
5.) Make the time for a 5-minute warm-up
You simply can’t afford to NOT warm-up. It’s like pushing the pedal to the medal in the dead of winter in your frozen car- things just don’t work right and you’re not going anywhere.
A cold body, like a cold car, doesn’t run on all cylinders
It only takes about 3-5 minutes to lengthen your muscles and lubricate your joints to best prevent injury and ready your body for a more effective workout, so don’t skip the warm-up!
Below is a great 5-minute body weight warm-up you can use:
Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following warm-up circuit:
1- Stationary Running
2- Jumping Jacks
3- Lunge, Reach and Twist (left leg)
4- Lunge, Reach and Twist (right leg)
5- Push-up Walkouts
6.) The “no pain-no gain” attitude will leave you a bitter, crippled, and grumpy old man
The “no pain, no gain” methodology is quite possible the most abused practice in fitness. Pain is a good thing as long as it’s the right type of pain as outlined below:
When exercise BURNS YOUR MUSCLES that’s a good pain- this means you are pushing past your comfort zone to inspire change, working with intensity to torch calories and build muscle, and burning sugar so your body can burn fat for hours and hours after your workout.
When exercise HURTS YOUR JOINTS that’s a bad pain- it means you are quickly wearing down the structural integrity of your joints and will soon be unable to do anything without pain or stiffness. This is most often caused by a combination of using too heavy of loads, poor exercise form and technique, strength imbalances, and lack of mobility and/or flexibility- more reason to heed Tip #4 and seek professional help!
I have worked with dads/husbands who have beaten their bodies down and its said when a dad can’t play with his kids or participate in recreational activities with his buddies because of the mess his body is in. Do yourself and your family a favor and stop being stubborn when it comes to exercise. Exercise doesn’t have to hurt to get results and nobody wants another grumpy AND injured old man ;)
Happy Father’s Day! Although my dad passed away when I was 2.5 years old and is in Heaven now, he left a great legacy for me and he was a man who loved his family and lived a life of honour. Thanks for that Dad, I love you and I'll see you soon!
Resurrect your body back to life!
Tyron
North Vancouver Personal Training Programs
http://www.MakersBody.com
North Vancouver Boot Camp Programs
http://www.ResurrectYourBodyBootCamp.com Tweet This
Look, no one wants to be Debbie Downer, but someone has to say something already.
Our father’s are now in the worst shape of their lives, many suffering from a very dangerous condition called Metabolic Syndrome X.
One of the main indicators of someone who has metabolic disorder is abdominal obesity, as clearly demonstrated in the picture above. The dangerous part is that many of our father’s look just like this!
Please read below for an excellent description of Metabolic Syndrome from www.MedicineNet.com:
What is metabolic syndrome?
An association between certain metabolic disorders and cardiovascular disease has been known since the 1940s. In the 1980s this association became more clearly defined and the term metabolic syndrome (also known as syndrome X or the dysmetabolic syndrome) was coined to designate a cluster of metabolic risk factors that come together in a single individual. In more current times, the term metabolic syndrome is found throughout medical literature and in the lay press as well. There are slight differences in the criteria of diagnosis - depending on which authority is quoted. Regardless, the concept of a clustering of risks factors leading to cardiovascular disease is well accepted.
The main features of metabolic syndrome include insulin resistance, hypertension (high blood pressure), cholesterol abnormalities, and an increased risk for clotting. Patients are most often overweight or obese.
Insulin resistance refers to the diminished ability of cells to respond to the action of insulin in promoting the transport of the sugar glucose, from blood into muscles and other tissues. Because of the central role that insulin resistance plays in the metabolic syndrome, a separate article is devoted to insulin resistance.
How is metabolic syndrome defined?
The definition of metabolic syndrome depends on which group of experts is doing the defining. Based on the guidelines from the 2001 National Cholesterol Education Program Adult Treatment Panel (ATP III), any three of the following traits in the same individual meet the criteria for the metabolic syndrome:
1. Abdominal obesity: a waist circumference over 102 cm (40 in) in men and over 88 cm (35 inches) in women.
2. Serum triglycerides 150 mg/dl or above.
3. HDL cholesterol 40mg/dl or lower in men and 50mg/dl or lower in women.
4. Blood pressure of 130/85 or more.
5. Fasting blood glucose of 110 mg/dl or above. (Some groups say 100mg/dl)
The World Health Organization (WHO) has slightly different criteria for the metabolic syndrome:
1. High insulin levels, an elevated fasting blood glucose or an elevated post meal glucose alone with at least 2 of the following criteria:
2. Abdominal obesity as defined by a waist to hip ratio of greater than 0.9, a body mass index of at least 30 kg/m2 or a waist measurement over 37 inches.
3. Cholesterol panel showing a triglyceride level of at least 150 mg/dl or an HDL cholesterol lower than 35 mg/dl.
4. Blood pressure of 140/90 or above (or on treatment for high blood pressure).
And though Metabolic Syndrome affects more women than men, there is certainly no shortage of men 40 years and older who have that “deadly beer gut” that literally makes them a ticking time bomb for a slew of serious medical conditions.
But there is good news amongst this frightening reality: The most common cause of metabolic disorder is of course a vicious combination of a lack of exercise and poor diet.
See below for the top 6 fitness tips to help save our father’s lives:
1.) Lay off the Brewskis
It’s no wonder why our dads have more of a keg for a gut than a six-pack. See below for one of the best way of explaining how detrimental alcohol can be on your body composition:
How Alcohol Makes You Fat
-Alcohol first passes through the esophagus as it travels to your stomach.
-From there, 20% of the alcohol is absorbed immediately by your bloodstream.
-The remaining alcohol travels to your intestines and is absorbed from there.
-The alcohol in your bloodstream then travels directly to your liver. It is here that the body breaks the alcohol down, something that is absolutely essential since
alcohol is toxic to the body.
-Alcohol brakes down into acetate and acetaldehyde which IMMEDIATELY signals to your body to stop burning fat. Even worse, another waste product of alcohol, acetyl CoA, actually starts to make more body fat.
If you booze, you WON’T lose fat!
What Does this Mean?
-Your body can only effectively process 0.5 to 1 ounce of alcohol per hour
-How much damage? A 12-ounce beer contains about 0.6 ounces of alcohol. If
you consumed 5 of these, your body would be inhibited from fat burning for up to
6 hours. This is aside from the fact that your body will actually be storing fat
during these 6 hours! The more you drink, the longer your body is inhibited from
burning fat in addition to a greater fat build up from excess acetyl CoA. As you
can see, one day of binge drinking can set you back days if not a full week when
it comes to fat loss!
-What’s the worst-case scenario? Mixing alcohol with sugary beverages
promotes even further fat gain due to the resulting insulin surge that triggers fat
storage (e.g. regular beer or cocktails mixed with regular soda and/or fruit juice)
The Bottom Line
If you want to be lean, you must minimize ALCOHOL consumption!
If you must drink:
a.) Choose wine or hard liquor and “light” beer
b.) Limit alcohol consumption to 1-2 days per week with a 1-2 drink per day max
References:
Campbell and Volek, “TNT Diet: Targeted Nutrition Tactics”
2.) Quit training JUST your upper body and work your lower body
Most dads just want to do the typical meathead workout that emphasizes the upper body only. If you are going for the Johnny Bravo look where you are built up top with chicken legs for wheels, then keep doing what you’re doing. Note: I used to do this, I only trained my upper body; HUGE mistake!
However, it is important to note that strong, muscular legs are the key to torching the fat on your stomach. After all, the majority of your body’s muscle mass, and thus metabolism, is contained within your lower body. Not working your legs is like going to a gun fight without a gun, and here’s why:
a.) Training your whole body (legs included) not only helps you burn more calories each workout, it also maximally depletes your body’s glycogen stores (the sugar in your muscles) to allow for more total body fat burning
b.) The more lean muscle mass you have in your lower body the more calories your body will be burning 24-7-365 outside of your workouts
c.) Whenever you work your legs you generate the largest increases in natural anabolic hormone levels which translates into more total body muscle and less unwanted body fat
So if you want better abs, you better start using those legs! This can be easily accomplished with 3 total body workouts per week that train your upper body, lower body, and core within the same workout.
3.) Do something besides bench presses and curls
I can totally understand why guys don’t want to train their legs (as I didn't train them years ago). Unless you are wearing really short shorts or swim with a speedo, no one is going to see them! So there is simply not as much motivation to put the time and effort into your lower body as there is for your upper body which is always on full display at the beach or poolside.
Nothing beats a little chest and bi’s workout as most guys would think!
However, if you are trying to develop a really nice upper body, you need to start venturing outside the realm of bench presses and curls. Don’t forget, you have muscles on the backside of your body too!, i.e. upper, mid and lower back.
In fact, your lats (the wings that extend from your arm pit to the bottom of your rib cage) are the biggest muscles in your upper body and when developed they really help promote that V-shaped torso that both makes your waist look smaller and your wife happy ;)
Bruce Lee- The Lat Master Himself
Start doing at least the same amount of pulling as pushing (if not more) unless you want to end up like the Hunchback of Notre Dame.
Quasimodo did way too many bench presses and curls… not the look you want.
Lastly, only do isolation movements like bicep curls if you have extra time after your main workout. Compound movements like rows and pull-ups work your biceps just as hard and since they allow for the use of heavier loads, they also provide a better growth stimulus to maximize results in minimal time.
4.) Accept the fact that you probably need some professional fitness advice
Do you want to get results? Michael Koss has. He lost 105 lbs of fat. He’s a busy executive and father of 4 in his 50’s and he spent 20+ years doing everything wrong from both a training and nutrition perspective until he learned what worked. Michael said his best advice for people that are in the same position today as he was before he transformed himself is:
“What you don’t know will hurt you, but what you think you know will KILL you!”
Seek out a fitness expert like busy dad Michael did and get life-changing results!
Dads- don't be stubborn and macho. It doesn’t make you any less of a man to hire a personal trainer or join a boot camp because your wife and her girlfriends do it. In reality, your wife (and women in general) are wise because they effectively outsource their fitness needs to an expert as opposed to trying to re-invent the wheel on your own with little to no results.
If you want to lose your gut, follow the lead of the ladies ;)
5.) Make the time for a 5-minute warm-up
You simply can’t afford to NOT warm-up. It’s like pushing the pedal to the medal in the dead of winter in your frozen car- things just don’t work right and you’re not going anywhere.
A cold body, like a cold car, doesn’t run on all cylinders
It only takes about 3-5 minutes to lengthen your muscles and lubricate your joints to best prevent injury and ready your body for a more effective workout, so don’t skip the warm-up!
Below is a great 5-minute body weight warm-up you can use:
Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following warm-up circuit:
1- Stationary Running
2- Jumping Jacks
3- Lunge, Reach and Twist (left leg)
4- Lunge, Reach and Twist (right leg)
5- Push-up Walkouts
6.) The “no pain-no gain” attitude will leave you a bitter, crippled, and grumpy old man
The “no pain, no gain” methodology is quite possible the most abused practice in fitness. Pain is a good thing as long as it’s the right type of pain as outlined below:
When exercise BURNS YOUR MUSCLES that’s a good pain- this means you are pushing past your comfort zone to inspire change, working with intensity to torch calories and build muscle, and burning sugar so your body can burn fat for hours and hours after your workout.
When exercise HURTS YOUR JOINTS that’s a bad pain- it means you are quickly wearing down the structural integrity of your joints and will soon be unable to do anything without pain or stiffness. This is most often caused by a combination of using too heavy of loads, poor exercise form and technique, strength imbalances, and lack of mobility and/or flexibility- more reason to heed Tip #4 and seek professional help!
I have worked with dads/husbands who have beaten their bodies down and its said when a dad can’t play with his kids or participate in recreational activities with his buddies because of the mess his body is in. Do yourself and your family a favor and stop being stubborn when it comes to exercise. Exercise doesn’t have to hurt to get results and nobody wants another grumpy AND injured old man ;)
Happy Father’s Day! Although my dad passed away when I was 2.5 years old and is in Heaven now, he left a great legacy for me and he was a man who loved his family and lived a life of honour. Thanks for that Dad, I love you and I'll see you soon!
Resurrect your body back to life!
Tyron
North Vancouver Personal Training Programs
http://www.MakersBody.com
North Vancouver Boot Camp Programs
http://www.ResurrectYourBodyBootCamp.com Tweet This
Saturday, June 13, 2009
North Vancouver Bootcamp - Workouts of the Week
North Vancouver Personal Trainer and Boot Camp Instructor Reveals Fat Loss Workouts That Melt Body Fat Fast!
Give them a try. I'd like to hear how you make out. Leave a comment below and let me know.
Workout of the Day - June 8 '09
1. 50 sec on, 10 sec off Total Body Circuit - 30 Minutes Total
6 Total Rounds, as many reps as possible on each exercise
Exercise #1 - Jump Rope
Exercise #2 - Hand Walkouts (from the knees or toes)
Exercise #3 - DB Squat and Press
Exercise #4 - Leg Raises
Exercise #5 - Plank
2. Running Sprints
10 sec of sprints, 50 sec of rest
Workout of the Day - June 10 '09
1. Perform each exercise once then run then perform each again at the next rep range then run, etc.
Exercise #1 - See-saw Press x 40, 30, 20
Exercise #2 - Jump Squats x 20, 15, 10
Exercise #3 - Renegade Rows x 40, 30, 20
Exercise #4 - Run to Level 4
Exercise #5 - Push-ups x 20, 15, 10
Exercise #6 - Broad Jumps x 20, 15, 10
Exercise #7 - Plank Slides x 20, 15, 10
Exercise #8 - Run to the pole
2. 30 sec of each exercise, alternate back and forth twice then rest 30 sec. Repeat once more
Exercise #1 - Split Squat Hold (Left)
Exercise #2 - High Knee Run
Exercise #3 - Split Squat Hold (Right)
Exercise #4 - High Knee Run
Workout of the Day - June 12 '09
Roll the Dice!
Whatever 2 numbers you roll those are the exercises you do before rolling the dice twice again
As many rounds as possible, 1 round = 3 Get-ups + 2 exercises
Start each round with 3 Turkish Get-ups
If you roll:
1. DB Clean and Press x 15
2. Inverted Row x 15
3. Plank Pike x 15
4. Floor Wipes x 15
5. Star Jump Squat Thrusts x 15
6. Leg Raises x 15
Resurrect Your Body Back to Life!
Tyron
North Vancouver Personal Training Programs
http://www.MakersBody.com
North Vancouver Boot Camp Programs
http://www.ResurrectYourBodyBootCamp.com
P.S. Remember to leave a comment below with how you made out as well as with any fat melting workouts of your own as I'd like to hear about them. Tweet This
Give them a try. I'd like to hear how you make out. Leave a comment below and let me know.
Workout of the Day - June 8 '09
1. 50 sec on, 10 sec off Total Body Circuit - 30 Minutes Total
6 Total Rounds, as many reps as possible on each exercise
Exercise #1 - Jump Rope
Exercise #2 - Hand Walkouts (from the knees or toes)
Exercise #3 - DB Squat and Press
Exercise #4 - Leg Raises
Exercise #5 - Plank
2. Running Sprints
10 sec of sprints, 50 sec of rest
Workout of the Day - June 10 '09
1. Perform each exercise once then run then perform each again at the next rep range then run, etc.
Exercise #1 - See-saw Press x 40, 30, 20
Exercise #2 - Jump Squats x 20, 15, 10
Exercise #3 - Renegade Rows x 40, 30, 20
Exercise #4 - Run to Level 4
Exercise #5 - Push-ups x 20, 15, 10
Exercise #6 - Broad Jumps x 20, 15, 10
Exercise #7 - Plank Slides x 20, 15, 10
Exercise #8 - Run to the pole
2. 30 sec of each exercise, alternate back and forth twice then rest 30 sec. Repeat once more
Exercise #1 - Split Squat Hold (Left)
Exercise #2 - High Knee Run
Exercise #3 - Split Squat Hold (Right)
Exercise #4 - High Knee Run
Workout of the Day - June 12 '09
Roll the Dice!
Whatever 2 numbers you roll those are the exercises you do before rolling the dice twice again
As many rounds as possible, 1 round = 3 Get-ups + 2 exercises
Start each round with 3 Turkish Get-ups
If you roll:
1. DB Clean and Press x 15
2. Inverted Row x 15
3. Plank Pike x 15
4. Floor Wipes x 15
5. Star Jump Squat Thrusts x 15
6. Leg Raises x 15
Resurrect Your Body Back to Life!
Tyron
North Vancouver Personal Training Programs
http://www.MakersBody.com
North Vancouver Boot Camp Programs
http://www.ResurrectYourBodyBootCamp.com
P.S. Remember to leave a comment below with how you made out as well as with any fat melting workouts of your own as I'd like to hear about them. Tweet This
Thursday, June 11, 2009
Top Vitmains for Women and Men Revealed
Ok, so you know Vitamins and Minerals are important. Most every
one knows that.
However, not everyone understands WHY they are so important for
their body. So recently Registered Dietitian Jayson Hunter was asked
to give the easy rundown on the Top Women's Vitamins. Here's
what he had to say:
Vitamin A - This vitamin contributes to the health of you eyes,
skin and nails.
Vitamim B - While B Vitamins are often referred to as "energy
vitamins" they don't actually give you a surge of energy, per se.
What they actually do is help facilitate metabolic reaction in the
body to create energy. They're also necessary for a healthy
metabolism.
Vitamin C - This women's vitamin is a great antioxidant and immune
system booster. It also helps skin health.
Vitamin D - Helps women absorb calcium. And it may help prevent
certain types of cancer.
Calcium - It's actually a mineral not a vitamin. And as most women
know already, it improves bone density.
Pretty simple, right? But you can also see why it's so important to
understand vitamins for women. When we understand the reasons to
make healthier choices it helps us make them.
Now, I get asked all the time by women which vitamin supplements,
if any, they need to be taking. Great question.
Well, if your nutrition is 100% perfect all the time then you
probbaly don't need to take any.
But that's not the case for most women. Most women are busy as heck
and don't always find the time for proper nutrition. So if that's
the case with you I recommend taking a Whole Foods based
Multi-Vitamin. And the only one I recommend is Prograde Nutrition's
VGF 25+ for Women.
It's actually really cool because it's literally made from 25
veggies, greens and fruits. You should definitely check out
Prograde's Women's Vitamins. At
the very top of the page is the list of ingredients. You can see
the 25 whole foods they use to make VGF 25+ for Women.
Resurrect your body back to life,
Tyron
PS - Pretty cool, huh? The nutrition of 25 whole foods in a bottle!
PPS - They also have a Men's Formula with 25 whole foods as well, click HERE.
Personal Training North Vancouver Programs
http://www.MakersBody.com
Boot Camp North Vancouver Programs
http://www.ResurrectYourBodyBootCamp.com Tweet This
one knows that.
However, not everyone understands WHY they are so important for
their body. So recently Registered Dietitian Jayson Hunter was asked
to give the easy rundown on the Top Women's Vitamins. Here's
what he had to say:
Vitamin A - This vitamin contributes to the health of you eyes,
skin and nails.
Vitamim B - While B Vitamins are often referred to as "energy
vitamins" they don't actually give you a surge of energy, per se.
What they actually do is help facilitate metabolic reaction in the
body to create energy. They're also necessary for a healthy
metabolism.
Vitamin C - This women's vitamin is a great antioxidant and immune
system booster. It also helps skin health.
Vitamin D - Helps women absorb calcium. And it may help prevent
certain types of cancer.
Calcium - It's actually a mineral not a vitamin. And as most women
know already, it improves bone density.
Pretty simple, right? But you can also see why it's so important to
understand vitamins for women. When we understand the reasons to
make healthier choices it helps us make them.
Now, I get asked all the time by women which vitamin supplements,
if any, they need to be taking. Great question.
Well, if your nutrition is 100% perfect all the time then you
probbaly don't need to take any.
But that's not the case for most women. Most women are busy as heck
and don't always find the time for proper nutrition. So if that's
the case with you I recommend taking a Whole Foods based
Multi-Vitamin. And the only one I recommend is Prograde Nutrition's
VGF 25+ for Women.
It's actually really cool because it's literally made from 25
veggies, greens and fruits. You should definitely check out
Prograde's Women's Vitamins. At
the very top of the page is the list of ingredients. You can see
the 25 whole foods they use to make VGF 25+ for Women.
Resurrect your body back to life,
Tyron
PS - Pretty cool, huh? The nutrition of 25 whole foods in a bottle!
PPS - They also have a Men's Formula with 25 whole foods as well, click HERE.
Personal Training North Vancouver Programs
http://www.MakersBody.com
Boot Camp North Vancouver Programs
http://www.ResurrectYourBodyBootCamp.com Tweet This
Monday, June 8, 2009
North Vancouver Bootcamp - Workouts of the Week
North Vancouver Personal Trainer Reveals Fat Loss Workouts That Melt Body Fat Fast
Can you do them? Leave a comment below and let me know.
Workout of the Day - June 1 '09
30 sec of each exercise, alternate back and forth twice then rest 30 sec. Repeat once more
Exercise #1 - Mountain Climber Push-ups
Exercise #2 - Jumping Jacks
30 sec of each exercise, alternate back and forth twice then rest 30 sec. Repeat once more
Exercise #1 - Renegade Rows
Exercise #2 - High Knee Run
30 sec of each exercise, alternate back and forth twice then rest 30 sec. Repeat once more
Exercise #1 - Plank
Exercise #2 - High Knee Run
Workout of the Day - June 3 '09
50 sec on, 10 sec off Total Body Circuit - 30 Minutes Total
6 Total Rounds, as many reps as possible on each exercise
Exercise #1 - Plank Slides
Exercise #2 - Push-ups
Exercise #3 - Plank
Exercise #4 - Cobra/Biceps Curl (alternate each round)
Exercise #5 - Plank Rotation
Workout of the Day - June 5 '09
10 reps each exercise then switch to the next one - 7 rounds total for 25 Minutes Total
Exercise #1 - Jump Squats/Prisoner (do the prisoner squat if legs are too sore)
Exercise #2 - Plank Slides
Exercise #3 - DB 1-leg RDL
Exercise #4 - Push-ups
Exercise #5 - Jumping Jacks
Exercise #6 - Jumping Lunges
Exercise #7 - Inverted Row
Exercise #8 - Squat Thrusts with Jump
10 sec of sprints, 50 sec of rest, 7 rounds
Resurrect Your Body Back to Life!
Tyron
Personal Training North Vancouver Programs
http://www.MakersBody.com
Boot Camp North Vancouver Programs
http://www.ResurrectYourBodyBootCamp.com
P.S. Remember to leave a comment below with how you made out as well as with any fat melting workouts of your own as I'd like to hear about them. Tweet This
Can you do them? Leave a comment below and let me know.
Workout of the Day - June 1 '09
30 sec of each exercise, alternate back and forth twice then rest 30 sec. Repeat once more
Exercise #1 - Mountain Climber Push-ups
Exercise #2 - Jumping Jacks
30 sec of each exercise, alternate back and forth twice then rest 30 sec. Repeat once more
Exercise #1 - Renegade Rows
Exercise #2 - High Knee Run
30 sec of each exercise, alternate back and forth twice then rest 30 sec. Repeat once more
Exercise #1 - Plank
Exercise #2 - High Knee Run
Workout of the Day - June 3 '09
50 sec on, 10 sec off Total Body Circuit - 30 Minutes Total
6 Total Rounds, as many reps as possible on each exercise
Exercise #1 - Plank Slides
Exercise #2 - Push-ups
Exercise #3 - Plank
Exercise #4 - Cobra/Biceps Curl (alternate each round)
Exercise #5 - Plank Rotation
Workout of the Day - June 5 '09
10 reps each exercise then switch to the next one - 7 rounds total for 25 Minutes Total
Exercise #1 - Jump Squats/Prisoner (do the prisoner squat if legs are too sore)
Exercise #2 - Plank Slides
Exercise #3 - DB 1-leg RDL
Exercise #4 - Push-ups
Exercise #5 - Jumping Jacks
Exercise #6 - Jumping Lunges
Exercise #7 - Inverted Row
Exercise #8 - Squat Thrusts with Jump
10 sec of sprints, 50 sec of rest, 7 rounds
Resurrect Your Body Back to Life!
Tyron
Personal Training North Vancouver Programs
http://www.MakersBody.com
Boot Camp North Vancouver Programs
http://www.ResurrectYourBodyBootCamp.com
P.S. Remember to leave a comment below with how you made out as well as with any fat melting workouts of your own as I'd like to hear about them. Tweet This
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