Want to Get Fit, Strong and Lose More Body Fat? Log Your Workouts

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“I’m supposed to go 5 lbs heavier than last Friday?  I can’t remember what I did last Friday!”

“Well I know I used 75 lbs in the last workout with front squats in it, but I can’t remember if that was hard or easy…”

“How long has my shoulder been bothering me?  I don't know…forever?”

“I feel like I’m never adding any weight to the bar!”

“I ate pretty healthy today…I think.”

Be like Linda and Deanna and log your workouts...look how happy they are :)

Have you ever heard one version or another of those above sentences during a CrossFit class or your own workouts? I know I have. Logging your workouts for most of you may be like keeping in touch with that awkward relative – you don’t really want to do it, you aren’t sure you see the value in it, it sort of annoys you, but once you get in the habit of it, it’s kind of fun and helpful.

I know a lot of you aren’t logging your workouts because I have to hear some variation or another of the above sentences in class ;), and there is NO reason why you SHOULDN'T be logging!  It’s a simple action that can really help you to keep an overall picture of your fitness.  Let’s talk about ways to improve how you log, what to log, and why it matters:

1)  Record Your Weights – Logging Helps You Scale
By logging your workouts, you are recording the workout, what weights you used for exercises requiring weights, and your time (if applicable).  But that’s not ALL you should write.  Leaving notes for yourself like “Felt like I could have added more” or “Presses started burning around rep 15” can help you learn where you should start scaling wise for the next workout.

For example, let’s say you did 5-5-5-5-5 RM Front Squat (5 sets of 5 reps max each set) on a Friday at 115 lbs, you made a note that said “Front squats felt good – tight hips at first – last set was hard!”  Lets say the next time you do front squats, its 3-3-3 RM (3 sets of 3 reps max each set)!  Oh no, how do you ever figure out what weight to use?  Check your log – there it is –  you previously did 115 lbs for 5 reps so even though the rep range is different, you have at least an idea of where it should be. In this case since you'll only be performing 3 reps, you can lift heavier than 115 lbs.

After adding in some extra mobility to release your tight hips (remember those from Friday? Now you do!), you know that you can go heavier than your previous 5-5-5-5-5 RM as mentioned above, so maybe you pick 135 to see how that feels (this is of course after a few warm-up sets, don't just go to that weight from the start).  You may not get the answer right on the first try, and of course your coaches are always there to help you scale, but checking your log book is ALWAYS a great starting point to learning to set yourself up for success.

When recording your weights for the strength section of each workout, remember to record what weight you lifted for each set as you see in the below picture. This is a critical step even if its a workout where its for instance, 5-5-5-5-5 RM Deadlift (5 sets of 5 reps max (RM) each set) and you did the same weight for all 5 sets, still write out each individual set. Note: for warm-ups sets, you don't need to record the weight you did for each warm-up set though.

This is my WOD book for today's workout. You can see on the right side the notes I wrote concerning the WOD.

2)  Record Your PRs – Logging Helps You See Improvements
When you’re not keeping track of your workouts, it’s easy to forget how far you’ve come in CrossFit – overall, or a specific movement.  It can been encouraging to you if you are annoyed with yourself or think you aren't improving, to look at workouts just 3 or 4 months prior and see the weights you lifted and your conditioning times.  It will remind you that you're definitely making progress.  In our log books, you can see in the picture above that thare is a box to check off if you got a PR (personal record), and in the pictures below there's a section for specific benchmark workouts such as Grace (as I did today) and the weightlifting movements such as Front Squats so you always have those numbers handy for quick reference and you KNOW when you’re going for a personal best.

3)  Record the Bad Stuff with the Good – Logging Helps Keep You Accountable 
In business, there is a saying that if it’s not written down, it didn’t happen and in regards to eating there is a similar saying that if you didn't actually cut a piece of cake and put it on a plate, there aren't any calories in it ;) We use this justification secretly in our minds a lot.

If we don’t write down that workout time that we aren't happy with, maybe we can just forget about it.  If I’m logging my food and just happen to “skip” writing down the piece of cheesecake I ate (which I will most definitely consume over Christmas :), then maybe there’s a slim chance that it really didn’t happen!!  Keeping a detailed log helps you get an overall picture of how you are performing – it is a true look at how many days you’re in the gym (oops, only 2 days last week?!), how many days a week you’re really giving your max effort (why is my conditioning not as good?), an idea of how well you ate (weird, all my days I felt lethargic at the gym were bad nutrition days!) and how you slept that day, etc, forces us to take a true examination of how committed we are being to our goals.  So, the more detailed the better.  You don’t have to log EVERYTHING you ate, but just rate on a scale of either clean, 80% good/20% bad, or off (meaning it wasn't so good).  Same with your sleep, stress levels and mood.  Start to discover patterns and what affects your workouts.

I placed an F beside the strength sets that I failed or missed that lift and didn't get it up so I can know for next time I do this same movement.

4)  Record Your Injuries – Logging Helps Keep Track of Injury Timelines
We’ve all had nagging injuries that seem to appear out of nowhere, and before you know it you can’t remember if that right wrist has been bugging you for weeks or months.  Putting a note to yourself that says “Wrist started hurting with overhead squats – maybe more mobility next time?” or “Hips felt tight today” can help you track when injuries start and when they start to feel better.  You can also start to see patterns or factors that might be affecting those injuries – wrist always bothering you on overhead days?  Knees always bothering you on days with squats?  Time to examine how you move with those tasks and how you’re mobilizing those areas.

5)  Record Your Weaknesses – Logging Nags Reminds You to Practice
After you’ve identified the two or three skills you want to work on, maybe write in your log book reminders to practice.  For me the movement I work on and that I consider my "goats" is: pistols. When you flip to a new sheet, it already says “Go do 10 pistols!”  Again, it’s easy to let practice slip by the wayside…too tired…too sore…in a rush – but having a written reminder can help you stay on track AND help you understand how many hours you have actually put into a skill before mastering it. 

6) Record Helpful Tips and Cues from Coaches – Logging Helps You Retain Coaching Cues
For the Hang Squat Clean and Hang Power Clean that we are working on this month at CrossFit, writing things down like “Keep the bar close”, “Narrower stance”, "Shrug the bar then fast with the elbows to get under the bar" are simple reminders than can help you reinforce what you learned that day and give you a jumping off point for the next time you see that movement.

Those are just a FEW reasons why logging your workouts is so important.  Furthermore, it is probably the easiest thing to do in the world. You can buy one of our log books for $20 plus tax, or you can bring your own spiral notebook in.  Let’s ALL get in this great habit and it will lead to streamlined classes, better chosen scaling, recognizing improvements, and keeping a good overall picture of your fitness.

If Emily from CrossFit does it, you know we should do it too :)




Tyron


Article has been based off an article written by CF South Bay. 




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Top Ten Foods for Fat Loss & Body Composition - North Vancouver Boot Camp

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Use these ten foods in your diet to support fat loss and get the physique you desire. Assuming you are training regularly, including these foods in a high-protein, relatively low-carb whole food diet will help you get and stay lean, while feeling energized and motivated throughout the day.

These ten foods will help you lose fat because they support your body to do one or more of these five things:
•    Increase the body’s use of fat for energy, shifting it to burn fat instead of carbohydrates.
•    Decrease chronic inflammation and improve the sensitivity of cells to insulin so that blood sugar from carbohydrates is used for energy or stored as muscle glycogen and doesn’t turn into fat.
•    Improve the body’s internal detoxification system to enhance elimination of waste products and toxins that slow the metabolism.
•    Support tissue repair and increase the body’s resting metabolic rate so that more energy is burned when food is broken down.
•    Improve the endocrine response to food—there are many effects of this, including lower insulin and cortisol, better elimination of excess estrogen, and higher leptin, which blunts feelings of hunger.

#1: Cold Water Fish: Salmon, Whitefish, Mackerel, Sardines & Anchovies
These cold water fish are high in the omega-3 fats that improve insulin sensitivity and decrease inflammation. The effect is of getting the majority of dietary fat from omega-3 fats is fat loss and improved body composition. For instance, a recent study of healthy adults showed that taking 4 grams of omega-3s a day for 6 weeks significantly increased lean mass and decreased body fat. Other studies have shown an association of a better body composition in people who eat more than 5 servings of cold water fish a week.

Take Away: Get the majority of your dietary fats from foods that are high in omega-3 fats. Cold water fish is a great place to start, and grass-fed and wild meats can increase your intake. Eat a serving of one of these high-protein sources at every meal.

[A product that I use that provides high quality omega-3 fats is IsaOmega Supreme by Isagenix. I take 2 capules per day that come in their Ageless Essentials with Product B packs (you can also get IsaOmega seperately on its own). For more info on Ageless Essentials with Product B click here and for info on IsaOmega Supreme click here.]

#2: Nuts: Walnuts & Almonds
Nuts are high in antioxidants, protein, fiber, and healthy fats, and research shows that supplementing the diet with them can significantly improve body composition. They not only increase the metabolic response to eating, but they increase feelings of satiety and blunt hunger—the hormone leptin has been found to be higher in people who eat nuts daily.

Walnuts may be the healthiest nuts because they are typically eaten raw with the skin on, which increases their antioxidant content. Almonds also top the list of fat burning nuts because of their high protein and fiber content, and they contain a lot of vitamin E that supports detoxification.

Take Away: Eating a serving of nuts a day in conjunction with a high-protein, low-carb diet can produce significant fat loss and help you feel satisfied.

#3: Whey Protein
Whey protein, which can be found in dairy products and taken as a supplement [as in a meal replacement], is a super food for body composition because it enables the body to repair tissue and burn fat. It also enhances the body’s internal antioxidant system by increasing something called glutathione.

Research shows that exercise performance and fat loss are enhanced when the body’s glutathione levels are higher during strength training. For example, in one study that had men take 22 grams of whey protein daily in conjunction with a strength training program had them lose more body fat than a group that only strength trained and didn’t supplement with whey.

Take Away: Supplement with whey protein daily to increase your metabolic rate, antioxidant status, and support tissue repair.

[The whey protein that I use is IsaPro by Isagenix. I will either take it plain with water or add a scoop of it to my IsaLean Meal Replacement to increase the protein content.  For more info on IsaPro click here. For more info on IsaLean Shakes click here.]

#4: Berries: Blueberries, Strawberries & Raspberries
Besides being delicious, berries are great for fat loss because they contain fiber, antioxidants, and have been shown to blunt the amount of insulin the body produces in response to eating them with high-carbohydrate foods. Raspberries, in particular, contain a unique antioxidant called ellagitannins that have been shown to improve the brain’s sensitivity to leptin, making you feel less hungry.

Take Away: Get multiple servings of berries daily. Throw in a serving of the superfruits mango, pomegranate, and tart cherries for variety—all three convey similar benefits as berries and food scientists have called them all “anti-obesity” fruits.

#5: Avocados
A recent review of foods that can treat obesity and prevent diabetes wrote that the “avocado has tremendous antioxidant capacity,” and has been shown to completely eradicate chronic inflammation related to high body fat in mice. Adding avocados and pomegranates to the diet of the mice allowed for them to lose fat and have better insulin sensitivity over time.

Take Away: Selectively include avocados in your diet. Depending on other fat intake, eat them a few days a week. One avocado contains 250 calories, 10 g of fiber, 15 g of monounsaturated fat, 4 g of protein, and 20 essential nutrients.

#6: Broccoli & Cruciferous Vegetables
The cruciferous vegetables like broccoli and cauliflower help the body clear excess estrogen—both naturally occurring and chemical estrogens such as BPA. By a variety of mechanisms, compounds in these veggies can interact with the genes involved in estrogen binding, while clearing estrogen from the body.

In addition, research shows that the high fiber content of these veggies will delay carbohydrate absorption, favorably modifying the glucose response. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. Dark green vegetables usually have a large antioxidant content as well such as chard, kale, collard greens, mustard greens, spinach, etc.

Take Away: Shoot for multiple servings of cruciferous vegetables daily. Broccoli, cauliflower, bok choy, kale, collards, arugula, radish can be eaten raw, added to salads, or steamed. Raw food are better for fat loss, but the key is to eat them daily, so if cooked is more palatable, go for it.

#7: Eggs
Eggs are an excellent protein source and they also provide a nice dose of choline, which protects the liver from accumulating fat and is the precursor to the energizing neurotransmitter, acetylcholine. Increasing acetylcholine levels can increase growth hormone, which is a potent fat burner. Plus, eggs are very filling, and you get a nice boost in metabolism on account of the thermic effect of  their high protein content.

Incorrectly feared due to their cholesterol content, eggs haven’t been found to elevate serum cholesterol. The body actually uses the cholesterol to produce testosterone and other androgenic hormones, and it improves the integrity of muscle cell membranes. One study showed that eating 12 eggs a week didn’t increase LDL cholesterol at all, and when exercise was done, the high egg intake improved the participants’ ratio of good to bad cholesterol to the same degree as a group that ate no eggs.

Take Away: Eat eggs a few days a week to increase your protein and choline intake. Avoid eating them daily because this has been shown to cause intolerances to eggs.

#8: Coffee & Green Coffee Extract
There is compelling evidence that coffee increases your metabolic rate so that you burn more calories, and it can help shift the body to burn fat rather than glucose for energy. In addition, we know coffee enhances the body’s defenses against reactive oxygen species, can help modulate blood sugar, and may even reduce your risk of Alzheimer’s disease.

The fat loss effect of coffee drinking hasn’t been studied extensively, but one study showed drinking 500 ml of coffee daily for 4 weeks produced 2.5 kg weight loss in overweight subjects. Perhaps more effective, green coffee extract, which comes from the bean before roasting and can be added to any beverage, has been shown to produce significant fat loss: One study compared the effect of giving participants a high-dose green coffee extract (1050 mg), a low-dose (700 mg), or a placebo for 6 weeks and found that the large dose resulted in an average 8 kg loss in body weight and a 4.4 percent drop in body fat—very impressive. The low dose and placebo produced no changes in body composition.

Take Away: Using green coffee extract and drinking coffee can help you lose fat in conjunction with a healthy diet. They aren’t a weight loss solution, but a nice addition to a complete fat loss diet. Green tea provides similar benefits as coffee if it is your beverage of choice.

#9: Kimchi
Kimchi, a fermented Korean food made from napa cabbage, onions, garlic, and fiber, has been shown to aid digestion, improve insulin sensitivity, and produce fat loss. A recent study showed that overweight subjects who ate 100 grams of kimchi at every meal for 4 weeks produced significant fat loss and decreased body fat by 1.5 percent. Blood pressure and blood sugar control were both lower by the end of the study.

Take Away: Include kimchi and other fermented foods [sauerkraut, pickles, olives, kombucha tea, kvass, etc.] in your diet daily for better health and fat loss. Get kimchi at an Asian food store or Whole Foods. Make sure there is no MSG in the ingredients though.

#10: Vinegar
Vinegar aids the body in storing carbohydrates as muscle glycogen rather than storing them as fat. In addition, studies show eating vinegar as a seasoning with meals can improve pancreatic function, and lower the insulin response to carbs. Even if you just add vinegar to your salad or cruciferous vegetables, it can lower the insulin response to your whole meal, leading to a more moderate elevation in blood sugar.

Take Away: Balsamic and white wine vinegar are some of the most delicious vinegars, but you can add any kind to your meal daily and get the fat loss benefits.


Charles Poliquin is one of the most accomplished strength coaches in the world. He has designed workouts for Olympic medalists in 17 different sports, world record holders in 10 different sports, and professional athletes in the NBA, NFL, NHL, MLB, and UK Premier League. He has lectured or consulted for a variety of high-profile organizations such as the US Secret Service, Walt Disney Corporation and the World Swimming Congress. More info visit his website at http://www.charlespoliquin.com.

My additions in brackets.

References

Vinson, J., Burnham, B., et al. Randomized, Double-Blind, Placebo-Controlled, Linear Dose, Crossover Study to Evaluate the Efficacy and Safety of a Green Coffee Bean Extract in Overweight Subjects. Diabetes, Metabolic Syndrome, and Obesity. 2012. 5, 21-27.

Onakpova, I., Terry, R., et al. The Use of Green Coffee Extract as a Weight Loss Supplement: a Systematic Review and Meta-Analysis of Randomized Clinical Trials. Gastroenterology Research and Practice. 2011.

Kotyczky, C., Boettler, U., et al. Dark Roast Coffee is More Effective than Light Roast Coffee in Reducing Body Weight and Restoring Red Blood Cell Vitamin E and Glutathione Concentrations in Healthy Volunteers. Molecular Nutrition and Food Research. 2011. 55 (10), 1582-1586.

Noreen, E., Sass, M., Crowe, M., Pabon, V., Branauer, J., Averill, L. Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition, and Salivary Cortisol in Healthy Adults. 2010. Journal of the International Society of Sports Nutrition. 7(31).

Smith, G., Atherton, P., Reeds, D., Mohammed, B., Rankin, D., Rennie, M., Mittendorfer, B. Dietary Omega-3 Fatty Acid Supplementation Increases the Rate of Muscle Protein Synthesis in Older Adults: a Randomized Controlled Trial. 2010. American Journal of Clinical Nutrition. 93(2), 402-412.

Sheikholeslami Vatani, D., Golzar, F. Changes in Antioxidant Status and Cardiovascular Risk Factors of Overweight Young Men after Six Weeks Supplementation of Whey Protein Isolate and Resistance Training. Appetite. 2012. 59, 673-678.

Devalaraja, S., Jain, S., Yaday, H. Exotic Fruits as Therapeutic Complements for Diabetes, Obesity, and Metabolic Syndrome. Food Research International. August 2011. 44(7), 1856-1865.

Johnston, C., Steplewska, I., et al. Examination of the Antiglycemic Properties of Vinegar in Healthy Adults. Annals of Nutrition and Metabolism. 2010. 56(1), 74-79.

Vislocky, L., Pikosky, M., et al. Habitual Consumption of Eggs Does not Alter the Beneficial Effect of Endurance Training on Plasma Lipids and Lipoprotein Metabolism in Untrained Men and Women. Journal of Nutrition and Biochemistry. 2009. 20(1), 26-34.

Vadivel, V., Kunyanga, C., et al. Health Benefits of Nut Consumption with Special Reference to Body Weight Control. Nutrition. Tweet This

North Vancouver Boot Camp Talks Sleep, Lightheadedness and Muscle Soreness and Recovery

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Why Don't I Sleep Well?

Many people find that as they get older (and busier!) their quality of sleep suffers. The two most common complaints that we hear all the time are:

1. I cannot get to sleep.

2. I can get to sleep but I wake up after a few hours and cannot get back to sleep.

Sleep problems like these are often due to a combination of higher than desirable cortisol (a hormone produced by your adrenal glands) and lower than desirable melatonin (a hormone produced by your pineal gland).

So what are we to do about this problem? Firstly, stop doing things that make the problem worse! Exercising after 6pm will often cause cortisol levels to rise...in some people this behaviour contributes directly to a sleep problem. Drinking coffee (or consuming things that contain caffeine) after 12 noon can also cause the same type of problem. Another common culprit is working late into the evening (I am guilty of this). This does two unhelpful things...it gets your brain going at a million miles per hour and the white light from the computer screen can contribute to the delayed release of melatonin i.e. that computer screen makes your body think the sun is still up!

Here are some other things you can do to help improve your sleep quality:

1. Eat protein and fat at dinner. It's a bad idea to eat a carbohydrate dominant meal in the evening e.g. soup and salad. This will result in elevated blood sugar then a rebound hypoglycemia a few hours later. The rebound hypoglycemia requires cortisol secretion to release glucose from the liver. This process is called gluconeogenesis and is a recipe for a bad night's sleep. Better dinner choices are fish with vegetables and avocado or steak with vegetables and cheese. These meals should result in stable blood sugar and thus nice low cortisol levels.

That's a good meal...and healthy too!

2. Exercise early in the morning within 60 minutes of rising. This will stimulate your adrenals to secrete cortisol. Cortisol makes you feel alert and alive...you want that feeling in the morning (but not at night!) Vigorous exercise every morning creates a level of physical fatigue that makes it much more likely that you will feel tired and sleepy by 10pm.

3. Taking a 30 minute Epsom salt bath around 8-9pm has a very sedating effect on the central nervous system. The sedating effect is due to magnesium. Through trial and error my friends Chris and Janet have found in their practice that 6lbs of Epsom salts is needed in order to get a noticeable effect. They have also tried shorter baths but it seems that a full 30 minutes is required in order to get the effect they are looking for.

Now doesn't she look relaxed and ready for a good night's sleep?

Try these ideas and get your sleep back on track. Think how much more productive you could be during the day if you slept like a baby every night...

Why Do I Get Lightheaded When I Stand Up?

This is quite common and in the abscence of any serious health problem is usually a sign of adrenal fatigue and depleted mineral status. The medical term for this condition is benign postural hypotension (BPH). If you exercise vigorously every day you are more likely to develop BPH because you lose lots of minerals in sweat. Competitive endurance athletes almost always suffer from BPH at some point each year, usually when they train harder or more frequently than normal. What can be done? BPH is merely your body telling you that you need to add minerals to your diet. Add sea salt liberally to all meals and start taking a good quality electrolyte capsule 3 times a day. Use Energenix from Isagenix to the water you drink throughout the day as well as in the water you drink while working out. Available from us directly at The Maker's Body Boot Camp or at http://MakersBody.Isagenix.com/ca/en/wantmoreenergy.dhtml). 

Reduce Muscle Soreness And Speed Recovery

Most of us get sore muscles from time to time. Anybody who lifts weights regularly expects to feel sore from time to time. Post workout soreness is your confirmation that you did something worthwhile. If you NEVER got sore from strength training it's probably time to make some changes to your routine as we do in boot camp on a regular basis such as increase the weights you are lifting, decrease the rest period or flat out push yourself harder ;). Making a radical change like this to your strength training routine will make you sore. What can be done to mitigate this and speed up the recovery process?

There are a number of supplements that can help. Try this combo: 1 scoop or 2 ounces of Ionix Supreme (http://MakersBody.Isagenix.com/ca/en/ionixsupreme.dhtml) before you workout and another 1 scoop or 2 ounces immediately afterward mixed with 1 scoop of IsaPro (http://MakersBody.Isagenix.com/ca/en/isapro.dhtml). IsaPro is the highest-quality whey protein from dairy cows that are pasture-fed on small New Zealand family farms, milked according to season, and not treated with hormones or antibiotics. Ionix Supreme is a nutrient-rich, rejuvenating drink that restores and protects the body and helps increase your ability to perform mentally and physically. One of the neat parts about it is it contains specialized adaptogens and over 100 specially sources ingredients that energize your cells and adapt your body to any form of stress. IsaPro and Ionix Supreme are available from us directly at The Maker's Body Boot Camp or at http://MakersBody.Isagenix.com/ca/en/isapro.dhtml and http://MakersBody.Isagenix.com/ca/en/ionixsupreme.dhtml.

You will NOT look like this guy...

However you may look like one of these.

If you want an added kick to your workouts, add 1-2 scoops or 1/2-1 stick of Energenix into the water you drink while working out. Energenix is a refreshing drink powder containing Vitamins A, C and B complex, electrolytes and nutrients that are lost during stress and exercise. It's natural fuel for the body, it gives you endurance and sustains your energy without caffeine or stimulants. Available from us directly at The Maker's Body Boot Camp or at http://MakersBody.Isagenix.com/ca/en/wantmoreenergy.dhtml).

Another good way to speed up your recovery from strenuous exercise is hot/cold contrast. Think Russian or Finnish sauna with a hole cut in the ice for the cold plunge. Most of us don't live in that kind of weather so a compromise has to be made. If you have access to a sauna then use it. Put water on the heater/coals to create steam and humidity...the goal is to SWEAT profusely. After a few minutes (or whenever you start to get a little too hot for comfort) get out of the sauna and get in the coldest water you can find. This might be the cold water in the shower or a cold bath or a large tub of icy water in your back garden. Spend 30s-60s in the cold water then go back into the heat and repeat the process. Go from hot to cold at least 3 times. Always start in the heat and finish in the cold. If you do this several times a week you will quickly build a tolerance for both the cold and the hot temperatures. You may in fact sleep like a baby after experiencing this! You're probably wondering what this does. There are 3 main benefits:

1. It causes rapid/massive vasodilation and vasoconstriction of blood vessels. This creates an effective pumping mechanism which removes metabolic waste from tight/ischemic tissue.

2. The profuse sweating in the sauna helps to get rid of toxins - that's why a dry sauna won't work well. You need significant thermal stress (i.e. humidity and heat) to cause profuse sweating. Your skin acts as an organ of elimination. Make it work for you by exercising daily and getting in a wet sauna regularly.

3. Most of us live in very tightly controlled environments. We have the temperature in our houses set just so, then we climb into our climate controlled cars and drive to work where the temperature is again maintained in a very narrow range by a computer. Our ancestors did not live like this...in the summer they got HOT and in the winter they got COLD. In the day time they were warmer than at night. It is not healthy or desirable to live in an environment that never goes below 15 Celsius or above 24 Celsius. Part of knowing you are alive is physical interaction with the outdoors. Hot/cold contrast will make you feel more alive than you have in a long time.

We're here to help you get healthy!

Tyron

PPS. Thanks to my friends Chris Maund and Janet Alexander for what was shared in this blog.

Janet Alexander

A 25-year veteran of the Health and Fitness Industry and commited endurance athlete, Janet draws her experience from a varied career base, including teaching, sales and marketing, advertising and design as well as working with clients requiring sports performance and orthopedic rehabilitation. Janet is one of the Senior Faculty at the C.H.E.K Institute, co-owner of The CHEK Studio, Inc. in Encinitas, CA where she works predominantly with golfing athletes and their coaches including PGA and LPGA professionals. https://www.chekconnect.com/Page/ConnectProfile?member=janetalexander1

Chris Maund

Chris Maund is a member of the C.H.E.K Faculty and has been teaching for the C.H.E.K Institute since 1998. Chris has a bachelor's degree in Physical Education and Sports Science from Loughborough University in England. He has written a thesis to satisfy part of the requirements for C.H.E.K Practitioner Program entitled "Sleep, Biological Rhythms and Electromagnetic Fields". Chris is a strong believer in the value of massage therapy and studied Paul St John's Neuro Muscular Therapy program. An experienced triathlete, he was a member of the British National Squad from 1989-1992 before emigrating to New Zealand in 1993. Chris has a wealth of experience working in a wide variety of rehabilitation and sports conditioning scenarios. https://www.chekconnect.com/Page/ConnectProfile?member=chrismaund

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Boot Camp in North Vancouver Shares 10 Ways to Boost Your Immune System

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1. Take 1000-2000 mg of vitamin C every hour until your bowels become loose that's when you know you are capped with vitamin C and have hit the saturation point.   C-Lyte: This formula contains three types of energizing Vitamin C that are gentle on the stomach while supporting antioxidant protection to keep your body in peak health. Available from us directly or at http://MakersBody.Isagenix.com/ca/en/clyte.dhtml

2. Drink warm water with 1/2 or a whole lemon squeezed into it as many times during the day as you want.

3. Drink LOTS of water.

4. Keep warm.

5. Take 5-10 drops of oil of oregano under your tongue every 2-3 hrs.

6. Take 8 capsules of vitamin D per day (usually 8 capsules but just check the serving size on your bottle). Vitamin D by Now brand. Available from us directly.

7. Take a high quality probiotic supplement for your gut flora to aid in digestion, boost your immune system and combat disease. Take either: HMF Forte (each capsule contains 10 billion CFU) or HMF Intensive (each capsule contains 25 billion CFU). Available from us directly.
Recommended use for HMF Forte: Take one capsule two times daily with meals.
Recommended use for HMF Intensive: Take one capsule daily with a meal.

Human MicroFlora (HMF) probiotic strains are research-driven and clinically proven in randomized, double-blind, placebo-controlled human trials at 25 billion CFU. Proprietary non-pathogenic human-sourced microflora bacterial strains are utilized as they have strong epithelial adherence and a naturally high tolerance to stomach acid.

HMF Forte provides two strains of Lactobacillus acidophilus, Bifidobacterium bifidum and Bifidobacterium animalis subsp. lactis, along with fructooligosaccharides to specifically assist in re-establishing and maintaining a normal intestinal microflora. Studies show that an overgrowth of opportunistic pathogens leads to a compromised immune system, resulting from immuno-suppressive and toxic influences such as impure water supply, antibiotics, processed foods, pesticides and stress. Stress upsets the delicate balance of the intestinal flora and imbalances of friendly bacteria, leading to autoimmune and inflammatory diseases. HMF Forte is a moderate-level maintenance probiotic formula indicated for individuals who use antibiotics, oral contraceptives, steroids and hormonal replacement therapy, and for extreme fatigue, allergies, yeast overgrowth, stress, hypercholesterolemia and indigestion.

HMF Intensive contains a highly concentrated amount of the two strains of Lactobacillus acidophilus, Bifidobacterium bifidum and Bifidobacterium animalis subsp. lactis in a single daily-dose capsule, specifically formulated as a medium term immunomodulator to prevent opportunistic bacteria from proliferating the gastrointestinal tract. Many factors compromise the immune system’s defenses such as the overuse of antibiotics and prescription drugs, environmental pollutants, and stress, resulting in impaired healing ability and lowered defense against infection. Supplementation of Lactobacilli and Bifidobacteria will crowd out unwanted bacteria by repopulating the gastro-intestinal tract. HMF Intensive is a high-level therapeutic formula indicated for acute or chronic allergies, dysbiosis, yeast infections, Irritable Bowel Syndrome and hyper-cholesterolemia. HMF Intensive is highly recommended after completion of the HMF Replete program. The capsules are 100% pure vegetable-sourced. Product ideal for vegetarians.

8. Eat a few raw garlic cloves per day. If you can't stomach it by itself, chop it up and combine it with a meal or add it to a shake/smoothie.

9. Berberis Formula by Genestra Brands. Adults: Take two capsules two times daily away from meals. Risk Information: If you are pregnant or breastfeeding, do not use. If you have a kidney disorder or blood pressure problems, consult your healthcare practitioner prior to use. Available from us directly.

10. Homeopathic remedies
Belladonna (homeopathic)
Used for inflammations, fever, congestion, headaches.
Take 5 pellets 3x/day if you feel like you're getting sick or are sick already.
Available from us directly.

Mercurius Solubilis (homeopathic)
Used for sore throats, tonsilitis, coughs.
Take 5 pellets 3x/day if you feel like you're getting sick or are sick already.
Available from us directly.

Drosera Plex Syrup (homeopathic)
Used for Coughs, Catarrh (inflammation of the mucous membranes in one of the airways or cavities of the body).
Take 1 tablespoon (15ml) 3 to 5 times daily.
Available from us directly.

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North Vancouver Boot Camp: This Could Save Your Life...Literally

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Helping you get health in 2012,
Tyron Tweet This

North Vancouver Boot Camp: Will Fat Actually Help You Lose Fat?

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Fat isn't our enemy so lets use it to our benefit as our body's were created to need it. Below are some interesting points to consider regarding fat.

• Michael DeBakey, a famous heart surgeon, did an experiment on 1,700 patients with hardening of the arteries and found no relationship between the levels of cholesterol in the blood and the incidence of atherosclerosis.

• Similarly, The Medical Research Council showed that men eating butter had half the risk of heart disease as those who ate margarine (a deadly trans fat butter substitute).

• Uffe Ravnskov reports, concerning saturated fats in the Journal of Clinical Epidemiology, that “the scientific evidence, honestly evaluated, does not support the assertion that ‘artery-clogging’ saturated fats cause heart disease. Actually, evaluation of the fat found in clogged arteries reveals that only about 26 percent is saturated. The rest is unsaturated, of which more than half is polyunsaturated.

• Sally Fallon and Mary Enig, Ph.D., state that heart disease should not be blamed on animal fats or cholesterol, but upon consumption of vegetable oils, hydrogenated fats (trans-fats), and refined carbohydrates; vitamin and mineral deficiencies; and the reduction or disappearance of antimicrobial fats from the food supply, i.e. animal fats and tropical oils.

Benefits of saturated fat:
1. Constitute at least 50 percent of all cell membranes.
2. At least 50 percent of all fat we consume should be saturated; otherwise calcium cannot be effectively incorporated into the skeletal system.
3. They lower Lp (a), a key substance in the blood that indicates proneness to heart disease.
4. Protect the liver from alcohol and other toxins, such as NSAIDs.
5. Enhance the immune system.
6. We cannot properly utilize essential fatty acids (omega 3s and 6s) without saturated fats.
7. Saturated 18-carbon stearic acid and 16-carbon palmitic acid provide the preferred fuel for the heart. The heart is mainly covered by saturated fats.
8. Short- and medium-chain fatty acids found in butter, coconut, and palm oil have important antimicrobial properties especially in the GI tract.

Benefits of cholesterol:
1. cholesterol in the cell membrane gives our cells necessary stiffness and stability.
2. cholesterol acts as a precursor to vital corticosteroids, hormones that help us deal with stress and protect the body against heart disease and cancer, and to sex hormones.
3. cholesterol is a precursor to vitamin D
4. bile salts are made from cholesterol, which are essential for fat digestion.
5. its an antioxidant. Protects us against free radical damage that leads to heart disease and cancer. This is a likely explanation for why cholesterol goes up with age.
6. Cholesterol is needed for proper function of serotonin receptors in the brain. Serotonin is the body’s natural “feel good” chemical. Low cholesterol has been linked to aggressive and violent behaviour, depression, and suicidal tendencies.
7. mother’s milk is rich in cholesterol which is essential for the proper development and growth of the child’s nervous system.
8. Dietary cholesterol plays an important role in maintaining the health of the intestinal wall. Low cholesterol diets can lead to leaky gut syndrome and other intestinal disorders.

Good sources of fats and oils:
• Fats to include: extra virgin olive oil, extra virgin coconut oil, raw, organic, grass-fed butter, ghee (clarified butter), organic, grass-fed animal fats, fish oil (EFA Icon), organic seeds (flax, sesame, sunflower, pumpkin), organic raw nuts (walnuts, pecans, macadamia, almonds), avocados, eggs (yolk).

• When buying fish oil supplements make sure the fish are from a region of low toxicity and make sure the product has been molecularly distilled in order that the toxins are at a low level. Consume 10 grams/day. For a good quality fish oil, check out EFA Icon at http://ProgradeNutritionals.com/essential-fatty-acid.html. Save 15% off on this order and the entire store. Just use coupon code NEW15 at checkout. It includes Krill Oil with Astaxanthin (a powerful antioxidant). Because of the way the EPA and DHA fatty acids are bound to phospholipids, its much more potent and bioavailable meaning you don't have to take as many capsules as a regular fish oil to get the same dosage and benefit, i.e. 2 capsules compared to taking 6-10 of fish oil.

• Fats to avoid include: trans-fatty acids, hydrogenated or partially hydrogenated oils, vegetable oils (i.e. corn, soy, canola, etc. oils), fats from conventionally-raised animal/fish.

I hope that helped :)

Also don't forget to let us know if you can join us for our celebration! On Saturday January 21, 2012 we'll be having our New Year/Grand Opening to celebrate our new facility as well as just another reason to party ;)

There will be live music, dancing (for those who want to) and food so if you can make it we'd love to have you. Please fill out the attached file indicating how many guests you'd like to bring (including yourself) as well as the food item you'd like to bring if you are able to (don't feel obligated) and then save it and email it back so we can prepare for the event and know the exact numbers.

Helping you get lean and healthy in 2012!

Tyron

PS. On February 20th, 2012 my friend Mich will attempt all 5 boot
camp classes to raise money and awareness of eating disorders. All
donations will be going to help support The Looking Glass
Foundation. Check out the flyer that's attached to learn more and how you can support.

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Could This One Nutrient Be That Important To Your Health?

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Now watch what Dr. Mercola has to say about vitamin D.

So if you have access to the sun or a safe, healthy tanning bed, obtain your vitamin D that way. If not then obtain vitamin D3 by taking 8000 IU per day.

For a good quality fish oil with astaxanthin in it, go with Krill Oil. Click this link http://ProgradeNutritionals.com/essential-fatty-acid.html and get 15% off at checkout by entering this code: NEW15.

Helping you get healthier in 2012,

Tyron

PS. If you live in North or West Vancouver, BC and want to experience the boot camp in North Vancouver that GUARANTEES you'll lose at least a clothing size in 28 days or your money back AND will help you get fast results then click the link below. Also check out a sample of our class in the video below.

===>North Vancouver Boot Camp

===>Here's the video:

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North Vancouver Boot Camp Christmas Eating Tip

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So enjoy all the good food (and cheesecake as I know I will ;) and time with family and friends just use the rich food and desserts to your advantage by incorporating a workout in that day. If you are coming to boot camp (http://MakersBody.com/SlimDown.html) we'll be open throughout the holidays at our regular times as detailed below. 

And the winner of The Maker's Body Complete Package is... (drumroll please)... Farideh Mansouri! Congratulations Farideh. The complete package includes a kitchen overhaul, a Whole Foods shopping tour, learning about different products, the do's and don'ts of eating, helpful tips, a monthly meal plan with recipes, a grocery list and our in-house chef Mich will cook and prepare a 7-day breakfast-lunch-dinner meal plan based on your dietary requirements! What better way to start January than with all your meals cooked for a week and a plan for the rest of the month :)

Boot Camp Calender

Monday	6:00-7:00 AM 11:30 AM-12:30 PM 5:00-6:00 PM 6:00-7:00 PM 7:00-8:00 PM
Wednesday	6:00-7:00 AM 11:30 AM-12:30 PM 5:00-6:00 PM 6:00-7:00 PM 7:00-8:00 PM
Friday	6:00-7:00 AM 11:30 AM-12:30 PM 5:00-6:00 PM 6:00-7:00 PM 7:00-8:00 PM
Saturday	10:00-11:00 AM

Have a wonderful Christmas!

Your friend and 2012 fat loss solution,

Tyron 

P.S. How to Get Signed Up for the 14 Day Slim Down  
1.) Go to http://MakersBody.com/SlimDown.html. 

2.) Fill out the form on that page. 

3.) Fill out the registration form that will be emailed to you after following the steps above and email it back to us. Must be completed before attending.

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Boot Camp in North Vancouver Shows More Proof That Crunches Alone Don't Work

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If you can't see your abs, it's not a sign you need to do more crunches. You need to get rid of the fat layer over your abs. Simple as that. You can't spot reduce and you'll get plenty of ab work doing compound movements such as squats, deadlifts, chin-ups, push-ups and overhead presses. Check out this research study that showed this: http://www.ergo-log.com/sixpackcrunches.html.

Doing ab work is important but don't put your focus on it to give you that flat stomach as you're wasting your time.

Check out some tips below to help get that layer of fat off ;)

1. Are you looking a bit too happy when you are working out?

If you're not grimacing, grunting, or experiencing some sort of discomfort, you're not training hard enough. One good set where you have to fight for the reps is better than a week of half-effort sets.

Do you struggling in your workout and feel like this afterwards?

...or is your workout more like this?

An intense workout...if I'd say so myself

2. Are you afraid of "bulky muscles" and therefore stick to the lighter weights?

Women, you need to put down those light pink dumbbells (operative word is "light" as there are some heavy pink weights, i.e. pink kettlebells which we'll be seeing in the gym soon :). Some women (none of those that read this blog of course ;) believe that the modest amount of strain will cause them to wake up looking like a bodybuilder in the morning. Nonsense. It's impossible for that to happen unless you're secretly injecting steroids between workouts (and I know you aren't...right?). You don't have enough natural testosterone in your blood stream to elicit such a large muscle building response. A female has 10 times less testosterone in their bloodstream at any one time than a male so there's no worries ladies. Use those heavy weight...trust me as you'll be happy you did.

No pink dumbbells here

...or here

Michelle doing some high box jumps...good work Mich! (sorry for the side tilt of the camera everyone)

Michelle performing a heavy deadlift

3. Supplements for fat loss

Note: I have not personally used all the supplements listed below so I cannot speak from personal experience and therefore encourage you to speak with your physician first better using any stimulant.

Also for those that are fasting, fasting potentiates the effect of stimulants. Any stimulant ingested during the fasted phase will have a greater effect compared to it's ingestion during the fed state. Some caution should therefore be exercised for those not familiar with the use of stimulants.

Caffeine

If you're not a regular coffee drinker (I'm not a regular drinker), you're missing out by not adding caffeine to your diet when the going gets tough, i.e. trying to lose fat. It's cheap, suppressses appetite and has thermogenic properties.

Clenbutrx

The taste is supposedly not good however on the plus side, it has a quite potent stimulatory effect and works very well as an appetite suppressant.

VPX Meltdown

If you can't stand the horrid taste of Clenbutrx, VPX Meltdown is a great alternative. This one actually has legit scientific backing, which is a true rarity when it comes to fat loss products. You can read both (free full text) studies on Meltdown here and here. Note the effect on resting energy expenditure. Not bad.

Yohimbine HCL

 

This herb may be particularily useful for those trying to get rid of stubborn body fat - such as the fat covering lower abs and back in lean men and thighs and hips in lean women. Hokey as that may sound, there is a valid explanation for how this occurs. Lyle McDonald explains this in great detail in The Stubborn Body Fat Solution. In short, yohimbine inhibits alpha-2-receptors (and lower abs/back has a high density of a2-receptors) which aids with blood flow and fat mobilization from stubborn fat areas.

Yohimbine is another fat loss product that has been proven effective in clinical trials and this is perhaps the most widely cited study on the effects of yohimbine on bodycomposition.

AlphaBurn

Pure yohimbine may lead to feelings of anxiety and even panic attacks in predisposed individuals. A better alternative can be found in Alpha Burn, and other supplements containing rauwolscine, which is a stereoisomer of yohimbine. While it won't make you as jumpy and jittery as yohimbine, it seems to have a pretty potent appetite suppressive effect.

L-Tyrosine

L-tyrosine is a precursor ("building block") to the catecholamines dopamine and norepinephrine. For this reason, it has been studied in the context of performance enhancement among other things. Although studies show mixed results, empirical evidence suggests that tyrosine has it's use as a pre-workout stimulant when combined with other substances such as caffeine. It seems to enhance the effect of other stimulatory substances. Tyrosine has also shown promise in alleviating the decrements in cognitive performance associated with stress and fatigue. For this reason, it might be useful for keeping your mind sharp during intense stints of dieting.

Tyron

PS. If you live in North or West Vancouver, BC and want to experience the boot camp in North Vancouver that GUARANTEES you'll lose at least a clothing size in 30 days or your money back AND will help you get fast results like this girl in the video below who lost 20 pounds, 6.5 inches off her waist and 4 inches off her hips, then click the link below:

===>North Vancouver Boot Camp

===>Here's the video:

Thanks to Mark Berkhan of LeanGains.com for his insight and input. Mark works as a nutritional consultant, magazine writer and personal trainer. LeanGains.com is dedicated to his approach to intermittent fasting, which shatters peoples preconceived notions on how to eat for muscle gain and fat loss.

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North Vancouver Boot Camp Shares 25 Fall Slim Down Tips

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Avoid a steady diet of this!

1. You can never out exercise a bad diet. I have mentioned this to people for a few years now and its so true. Start eating whole foods and stay away from junk (duh on the second part...but the first part, remember that you can NEVER work off a caramel frappucino with some cardio)...wish it were so.

2. When eating out make sure you ask the waiter to fill up your plate with two servings of veggies rather than the mandatory carb that comes along with it.

Do as Popeye :)

3. Write down goals for yourself. Don't type them.

4. Make sure those goals are so out of this world that everyone will be looking at you like you are crazy. Shoot for the stars and you'll end up in the clouds. It's so cliche but true.

Are your goals this big?

5. Take a before picture of yourself. Front, side and back. I can hear the jeers now...you'll be happy you did.

I bet she's glad she did.

6. Front load your carbs in the beginning of the day. On workout days you can have more than normal carbs. Non workout days I would really watch it especially at night.

7. Drink water. A dehydrated body will not lose fat. Half your bodyweight in ounces per day is a good gauge.

...well maybe not that much ;)

8. To burn the most fat in the least amount of time, 99% of the time do full body circuit training workouts with little to no rest in between exercises except for a longer rest between cycles.  Check out www.MakersBody.com for these types of workouts.

You gotta push yourself and...

use weights that challenge you.  Good work all of you!

9. Don't take fat loss advice from someone that doesn't look like they practice what they preach.

Probably not the person you want to take fat loss advice from.

10. You will end up living up to the expectations of everyone else around you. Put yourself in the company of people who have achieved what you already want to achieve.

11. There is no one perfect fat loss program...but the one you are consistently doing.

Ya this can always help to push one just a little bit harder...

12. There are only a few fat loss principles. "Fat loss is simple: 1) Eat less, 2) Exercise, 3) Repeat, 4) Forever." - Lyle McDonald

13. If you mess up (which you will eventually do) don't beat yourself up for slipping up. Focus on the solution rather than the problem.

14. Thoughts equal things. Focus on what you want ie. Flat stomach, toned thighs etc..rather than what you don't want ie. "I don't want to get fat", "I don't want to eat badly" etc..

15. Always aim for the "Afterburn effect". Afterburn happens when you end a workout but an hour later you are still sweating from the workout. This is your metabolism on FIRE. This is done through different forms of circuit training, tabata training, etc. just like we do at boot camp and personal training.

Is your metabolism roaring like this after a workout?

16. Buy clothing that is a size or two down from what you normally wear. Make it your goal to fit into that piece of clothing in two months.

17. Fitness classes (Step classes, fake weight classes, tae-bo, Zumba classes, etc...) are fun but ineffective at helping you burn fat and achieve the body you want to achieve. Do them for the fun of it, not for the body sculpting changes.

18. Classes that focus on stretching are good for developing an injury resistant body but horrible for fat loss. An average stretching/yoga type class burns 130 calories. Sweeping your floor burns 130 calories.

19. Doing exercise with a friend is the best way to stick to a workout program.

Maybe without the costumes though :)

20. If you do exercise with a friend, make sure they are AS SERIOUS AS YOU ARE in terms of achieving your goals.

21. PLEEEEAAASSSEEE don't do long boring cardio. Do burst training instead, i.e. hill sprints :). See http://tyronpiteau.blogspot.com/2011/08/quick-workout-to-blast-your-abs-and.html

22. Adopt a long term mindset when trying to achieve a goal. Nothing happens overnight. We live in an instant gratification society where we want things done FAST. Tip: Consistency is key. Not a flash in the pan type of approach.

23. Stop rationalizing. We rationalize and lie to ourselves to soften the blow. We gotta be radically honest with ourselves and push for the solution.

24. Stay outside of your comfort zone as much as you can. Doing uncomfortable things will result in more confidence, more growth as a human being and more skills.

25. To lose fat, you MUST create a caloric deficit and the easiest way I have learned to do this is through your diet, not just exercise.  The combo of the two is the most effective, but you won't be able to see significant change in your body just exercising, research studies have shown otherwise. 

Don't just do this...

but this too!

Bonus: Intensity EQUALS results.

Leave it all on the floor.

Just focus on your goals, persevere and you'll get to where you need to be in no time.

Your friend,
Tyron Piteau 

PS. Click the link below to download the special report on Prograde's natural testosterone booster, Prograde K20. Ladies may be the men in your life need to know about it so download it for them. ==> http://ProgradeNutritionals.com/Discover-the-Secret-of-How-to-Knock-20-Years-Off-Your-Body.html  

PPS. Click here to learn more about the benefits of Krill Oil and on the checkout page enter the code: EFA13 for your 13% discounts.


Thanks to Dustin Maher of Fit Moms For Life in Madison, WI for sharing the 25 slim down tips. Dustin runs a bootcamp in Madison. I edited and provided my own two cents worth from what Dustin shared.

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