Here is a picture showing the different amounts of sugar in some popular foods and ‘food stuffs’. Have a close look and decide if you are eating as healthy as you thought you were. Some of these still blow my mind!!
Category: Personal Training
Easy workout?
Here is one to test yourself with.
Pick a number of burpees that you think you can complete in a minute. 20 is alright if you have never tried. Now half that number. Most beginners should try a single number to start with (trust me!).
Now do that many burpees every minute (resting when you are done, for the remainder of the minute) at the top of the minute for 10 minutes (20-30 minutes if you are so inclined).
Most likely you have picked a number that is to high and will not complete every minute without overflowing into the next minute. If this is so, lower the number to a doable one and continue.
Remember, you want a few seconds rest before the next minute starts or you will be doing them non-stop.
V02 max explained
V02 max is:
V- volume
O2- oxygen
max- maximum capacity
a measurement that is used in most sports testing to evaluate an athletes cardiovascular ability. In short it is a combination of how well the respiratory system collects oxygen, how well the circulatory system distributes the oxygen and how well the muscles use the oxygen as fuel.
It can be measured directly or indirectly. It can also be measured maximally or sub-maximally. It can become very complicated to understand but individuals can have their VO2 max estimated by a CEP as stated prior. You can also have a direct, maximal test done if you find a place that is equipped.
Stay strong Calgary!!!
Stress
Stress is a major contributor for many medical conditions: high blood pressure, anxiety, hypertension, depression and obesity to name a few. It has been well proven that both exercise and massage can reduce stress levels.
Exercise: reduces cortisol levels, gives a feeling of accomplishment, increases endorphins (feel good hormones), distraction from stressors. There are about 50 to list, these are just a few.
Massage: calming, reduces muscle tensions, releases endorphins, pain reduction (eventually). Again, to many to list.
The point is, between exercise and massage, stress in manageable! I know everyone is busy, I know everyone has no time and I know that it never seems like a priority.
What has to happen before it becomes a priority?
Take care of yourself and you will be around longer to take care of the ones you love!
Stay strong Calgary!
Stay healthy
You can be any age, any athletic level, injured, post surgery, diabetic, obese, heart condition and/or healthy already.
Keep moving, contact someone of you don’t know your limitations, WALK, eat less crap, talk to your doctor, laugh! Whatever needs to happen, make it happen and put a plan in place. It is easier than you think!!!
And have a great long weekend!!!
Stay strong Calgary!!!
At-home workout
What are you doing to get a sweat on today? Try this easy, at-home workout. Time efficient and effective.
You need one set of dumbbells and a stop watch (iPhone)
1 min push-ups
1 min squats
1 min jumping jacks
1 min bent over row
1 min mountain climbers
1 min good mornings
1 min front plank
1 min side plank (each side)
1 min lunges. Alternating.
1 min step
Repeat 2 or 3 times or as needed based on fitness level.