Energy boost workout

Hey Calgary, it’s a bit gloomy out, here is a workout to boost your energy and get you through the next couple of days.

Full body circuit
Frequency: 3-5 x per week

Intensity: as much as you can do consecutively for one minute.

Type: resistance and cardio

Time: approximately 30-60 min

Do all exercises for one minute then move on to the next. Complete all and then start back at the beginning. Repeat as necessary:
Beginner: 2-3
Intermediate: 3-4
Advanced: 5-7

Simple for the at home exerciser
Always warmup for 5-10 min!!
1. Squats
2. Push-ups
3. Lunges
4. Crunches (unless you have back pain)
5. Pull-ups or chin-ups
6. Burpees
7. Lying super mans
8. Bicycles
9. Windshield wipers
10. Jumping squats

Stay strong YYC!!

Leg endurance workout

Give this one a try for sheer curiosity sake and a potential baseline test.
Squats: For time:
A thorough warmup is necessary for this one. Please be aware, if you have issues with knees, back, hips or neck you may just want to skip it.
Time yourself and log it somewhere.
This is one of my favorite workouts in my baseline testing workout series.
Remember to keep good form through the whole thing!!!
Good luck and
Stay strong YYC!!

Lifestyle and cancer prevention.

This article is taken from Summer Tomato and is an excellent article that talks about the effects of poor lifestyle choices and their relationship with cancer.
Please read this. It is truly astonishing how many of these can be positively changed with exercise.
Stay strong YYC!!

No iPhones??

This is an interesting story about Steve Jobs not letting his children use iPods or iPhones.
Stay strong YYC!!

Quick cardio workout

Here is a 20-30 min cardio workout.
Remember to keep track of our heart rate. 220-age is the absolute top of your scale. Try to keep it around 85% to be very effective if you are experienced. Go around 55-75% if you are a beginner or haven’t done any of these exercises before.
Stay strong YYC!!

Cycle through, top to bottom:
Rest as needed.
Beginner: 3-4 times
Intermediate: 5-6 times
Advanced: 7-10 times

1. 50 jumping jacks.
2. 100 mountain climbers. 50@ leg
3. 150 high knees. 75@ leg
4. 25 burpees.

Stuffed manicotti

This time of year is great for using the fresh garden ingredients to make delicious food. All veggies were from the garden and the taste was incredible!!
Stuffed Manicotti with garlic, spinach and ricotta cheese.
1/8 cup butter or 3-4 tsp EV olive oil
3-4 cloves garlic
1/4 cup freshly chopped Italian parsley
8-9 cups fresh spinach
2-3 greens onions
1 tub low fat ricotta cheese
Grated low fat mozzarella (your choice of amount)
Manicotti noodles (6-8) depending on how packed you like them.
Homemade tomato sauce (canned if you don’t have the resources, I will post that recipe another time).

Sautée the spinach and parsley in the butter and garlic, let cool.
Boil the noodles as per al dente instructions.
Mix the ricotta cheese into the spinach and garlic mix after it has cooled.
Let noodles cool by rinsing them in cool water after draining.
Stuff noodles with mixture.
Spread enough sauce on the bottom of the pan to allow the manicotti to not stick and to absorb the sauce. Usually about 1 cup.
Place stuffed noodles in the pan.
Cover with a generous portion of tomato sauce.
Sprinkle on mozzarella cheese.
Bake in oven, covered, at 400 degrees for 10 minutes.
Stay strong YYC!!



New article

I am a contributing author for a new magazine in Calgary for small business owners. Please have a look at this issue, it is full of great articles to help you with your small business.