Shameless Self-promotion

Shameless Self-promotion

I'm on vacation!

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Happy New Year to All! Thanks for checking out the TrainRite website :) Just to give everybody a heads up; whether you're a regular here, or you've found the my site through a listing on Amazon, eBay, or Etsy.... I'm OUT!

It's -24C here in Toronto, and that's just about my threshold.

I'm on vacation until January 16th, 2015,  so I've temporarily closed all listings for TrainRite Fitness Journals. If you're looking to place an order, no worries I will reactivate all listings on the 16th, and will return to normal shipping times. (Did I mention I typically ship SAME DAY?!). So you can wait until then, or you can email me directly at: admin@trainrite.ca. I will check these periodically, and alert you upon my return!

Thank you all for an exciting and successful 2014!

-Matt Cronin

Tropical-Vacation

Exercise, Shameless Self-promotion

New TrainRite Exercise and Fitness Journal covers!

Anybody starting to get their Christmas lists together? Check out some of the new covers for the holiday season for the ever popular TrainRite Exercise & Fitness Journal! All the same features as the traditional weight lifting log book, but with some fun new covers!

Available on Amazon.com, eBay & Etsy.

Exercise, Shameless Self-promotion

There's an even MORE compact TrainRite Fitness Journal coming soon!

Over the past year or so that I've been creating and selling Fitness and Nutrition Journals for myself and others, I've received a lot of great feedback! I want to personally thank each and every one of you who took the time to contact me and let me know how it's working for you, asked me questions about the best way to use the journals, or just general thanks and positivity. If you haven't yet, or have any questions, email me anytime - admin@trainrite.ca. As I've said before, my original intentions were never to sell these things, they were for me! I had goals that just weren't being met by "showing up". I needed to plan things out, and periodically review my progress. As people saw me using them, my progress and results - I kept getting asked where they could get them, and so TrainRite was born.

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There are a ton of other options out there for basic weight lifting, fitness and food journals. 99% of them (trust me, I've tried many), have SO much wasted space and just general 'filler' that I'd never use. I personally wanted a small physical book to log my weight/reps, my newest 5k run time, my weight, along with my complete exercise regimen somewhere in the book so I'd always know what I'm working that day. That's it! A few journals I've found are actually very similar to mine. Simple, easy to use, compact and so on. The key difference I strive for is listening to your experience and evolving into a product that's better for everyone - not just me.

In the next month or so I'll be rolling out a different version of the TrainRite Exercise and Fitness Journal

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So what's new? Based on feedback I've received:

  • Keep it compact. Somehow more compact than the original, this version is also more a ‘traditional’ book shape making it strong and sturdy
  • More sets. Many of you animals wanted more than 4 sets per exercise as in the first journal, so you’re in luck – this book’s got 5!
  • More logging for cardio or classes. This version has 3 spaces per workout for cardio or other non-weight training activities.
  • We like notes. A space for notes! ‘Nuff said.

And as always...

  • No frills, no wasted pages.
  • Waterproof cover and backing
  • 10 exercises per workout
  • 90 workouts worth of logging
  • A planning chart for creating 12 unique workouts that is always with you

 So stay tuned!

- Matt 

 

Exercise, Shameless Self-promotion

Fighting "Decision fatigue"?

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I like when the media attempts to coin new terms. "Decision Fatigue", as this Globe and Mail article calls it, is the idea that in any given day you only have enough energy to make a finite number of "tough decisions", before you just do what you would normally just...do. The types of "tough decisions" they mean mostly relate to making smarter choices for your health; I'm going to the gym and I’m not going to have that treat that I want to eat right now. It's an interesting hypothesis, and I don't really know what to make of putting a definite limitation ones ability to overcome being tired. What did certainly catch my eye though is how I initially interpreted it: consciously deciding you're too tired to get out for a run or make it to the gym well before it's actually time to do it. I do this. All the time. Especially when I'm not training very hard or out really of my groove - as is currently the case.

For myself and those of you like me, there's really only one solution. Grab a bag a Ruffles' Sour Cream 'N Bacon chips (my fav), and settle into the couch for the night. Yes? Of course not. It takes real grit to just get out there and do it. Hell, do it half speed. Take longer breaks between sets. Just get out there and do it. I've actually been following my advice this week (before I even happened upon this article), up at 4:30am every morning for the gym and a couple 5km runs in the evenings. You know what? The worst part was really just the thought of going out and doing it. When I'm finally in the gym or mid-run, it feels really good! When it's over I feel great and I'm ready for the next one.

You can take the points from this article, and they may be very valid for you, but really the biggest challenge for most people is fully committing to something and getting over the various daily excuses that stand in your way. When you fully commit to something, be it healthier meals or a rigid fitness routine, the route to get there is yours for the taking.

Check out the article here, of course I fully support the planning and scheduling advice!

http://www.theglobeandmail.com/life/health-and-fitness/health-advisor/want-to-work-out-more-defend-yourself-against-decision-fatigue/article19872789/

Exercise, Shameless Self-promotion

Worldwide FREE shipping on Etsy, this weekend only!

This weekend only! Free shipping on all Etsy TrainRite Fitness and Nutrition Journal orders!Promo code: FREESHIP https://www.etsy.com/shop/TrainRite00

FREESHIPPING

Exercise, Shameless Self-promotion

New workout routine finally complete!

This thing took a week to plan, but I really needed to try something new. It's good to change up the routine often, but I like to plan mine out well in advance so I run them for quite a while. Lots of variation, and I play with different set and reps depending if I do a heavy or lighter weight that week. It also forces me to research new movements and different ways to do an exercise. I did a quad/chest day this morning and I'm in tough shape!

Check it!

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Exercise, Meal Planning, Shameless Self-promotion

What I DID Wednesday

So a friend of mine so politely suggested that maybe I should post more often. I like hearing suggestions from fellow readers and anyone really, so I figured I could start today. I’ve been asked this question fairly often, and this was actually her suggestion to me: What does your typical day look like as far as exercise and meals go? Well my dinner tonight isn’t really typical - I’m expecting to eat as many wings and drink as much beer as I can handle on a “school night”- but the rest really is. On a typical weeknight for dinner I’ll more than likely have some sort of meat (lean steak, chicken breast/thigh, salmon etc.) with salad, steam veg or similar.

Portion control isn’t really my strong suit, so I try to eat before 6:30pm so I don’t feel so full for the early morning workouts.

5:30am Workout: Glutes, Chest, Core (all superset)

Barbell Step-ups – 110lbs x   20, 17, 16 (these are the worst) Pec Fly Machine – 190lbs x 12, 12 ,12

Glute Kickback Machine – 170lbs x 12, 12, 12 each leg Incline Dumbbell Press – 2x70lbs x 10, 10, 9

Barbell Hip Thrust - 185lbs x 12, 12, 12 (looks so suggestive…) Cable Press - 110lbs x 12, 12, 12

Leg Raise with Dumbbell - 25lbs x 12, 12, 12 Torso Twist Machine - 190lbs x 15, 15, 15 each side

Horizontal Sit-up - 45lbs x 12, 12, 12 Sitting Oblique Twist (with Plate) - 25lbs x 25, 25, 25

Finished it off with a 5K run! Now I’m ready for Wing Night!

FOOD:

Before Workout (5:15am) – 5g BCAA, 1 scoop protein powder

Post Workout (7:00am) ­– 5g BCAA, 1 scoop protein powder

Breakfast (7:30am) – Overnight Oats

Snack (10am) – Broccoli & cauliflower

Lunch (12:30pm) – Pulled Chicken Lettuce Wraps (I made tons - I'm eating this all week)

Snack (2pm) – Hardboiled egg & Tandoori Masala Roasted Chickpeas

Dinner (6pm) – Wing night…. So wings and beer! (lots)

Shameless Self-promotion

Pick a Mo. TrainRite's first Movember

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It's almost that time of year – this will be my 4th year participating in Movember, and a first for team TrainRite! What is Movember? Movember started out as a charity to raise awareness and funds for Prostate Cancer Reasearch. For the entire month of November participants (…mostly male) grow their best mustache to show support for the cause, while fundraising through the Movember website. In the past couple of years the cause has expanded to testicular cancer and men’s mental health, amongst other men’s health issues. Its been really fun, and people have especially taken to the cause at my work.

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I'm taking suggestions for which mustache to grow?!

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If you've ever needed a reason to grow a sweet stash - this is the one. Movember raises awareness and funds for prostate cancer, testicular cancer and mental health issues for men. Please donate or join our team if you've been thinking about participating this year!

http://ca.movember.com/team/1136385

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Exercise, Shameless Self-promotion

New TrainRite Log Book version on its way!

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Well my first set of TrainRite 90-Day workout books are almost gone, so I've begun design on a new one. Thanks so much to all who have provided me feedback – the first version was really a trial to see if others found it as useful as I do. So far I’ve received quite positive feedback, so the new version will be pretty similar to the current one, with a few minor modifications. The biggest change will be that I’m trying a heavier paper to keep the book stiffer, and even more durable. That being said, if anyone remembers the storm we had in Toronto recently that flooded the city – I was caught outside in that. My own TrainRite book did get wet, but fared quite well considering I looked as though I just walked out of the shower. I’m impressed on the durability! I’ll be changing up the colour to a stealthy black for this version too. I’m starting production the new versions next week (hopefully before I run out of the current ones). Of course this version will also ship with the planning chart I've included with each order. people love this thing!

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If you’re still on the fence about buying one – here’s your chance to get one of the new logbooks FREE!

I want 5 people to test it out for me – so email me NOW if you’d like to try one out free. admin@trainrite.ca

The rest of you…buy one now! :)

www.trainrite.ca Etsy eBay

Exercise, Meal Planning, Shameless Self-promotion

Final Week Complete

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This is my final week of the challenge I began on June 10th. While there definitely were some challenges (took 2 weeks off in the middle due to illness), I definitely made some progress. I’m nowhere near where I wanted to be by the end of this, but all in all I’ll take the progress. I’ll outline below some thoughts I have on the experience, and I plan on beginning some new training when I get back from some much needed vacation! Results: definite muscle development in shoulders/back, and <12lbs.

Positives: -          The planning was key, I used a solid plan with defined rules. This is the only way this type of thing would work for me. I need something to reference. My TrainRite log book is my bible! -          I was actually developing muscle while keeping a strict diet, and was increasing my weight almost regularly.This is extremely hard to do while trying to lose fat, and tells me I was probably taking in more calories than I should have while cutting. -          New 5KM run PR @ 18:08!!! Setbacks: -          illness really hurt me for 2 weeks, I wasn’t able to keep my routine or meal plan in check. -          Cheats: I don’t do well with them, I tend to stretch them out for more/longer than I should. Next time, I’ll avoid this altogether. This is likely why there was little visual fat loss in the toughest area: the gut! -          Fat loss seems insignificant, again – need to go with no cheats and firm portion sizes. I started straying towards the end with all the delicious summer BBQs :)

Now, time for a vacation!

Exercise, Meal Planning, Shameless Self-promotion

2 MONTH SHRED CHALLENGE: WEEK 1 COMPLETE

Just a quick update (full results here): Well, after one week I don't expect to see much of a change, so here's a quick summary.

I followed my workout plan down to a tee, and did 3x5Km runs on Monday, Wednesday and Friday. Friday, you’ll notice, is also leg day for me… causing the run to be a little on the slow side (poor hammys!).

At mealtime I did fairly well too – adjusted to the side-plate portion size and tried to avoid just piling high instead. This needs work haha. Luckily much of my meals have been veg and chicken so I don't feel so bad. Here's another example: shallot, mushroom, and herb scrambled eggs with tomato and avocado. So good.

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Saturday Cheats: glass of Red, and mom’s Rhubarb pie. Def worth it!

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Adjustments: I don’t think I felt anything need fine tuning quite yet. I may not run on Friday’s and shift the days to Tuesday, Thursday, and Sunday… it’s really awkward to run right after a leg workout!

Results: I’m not expecting any real results photos-wise, but my weight did drop. This is NOT a typical drop, likely due to me cramming as much dirty food in my face as I could right before I embarked on this journey!

Starting Weight: 176.2lbs

Week end: 171.8lbs

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Exercise, Meal Planning, Shameless Self-promotion

My 2 Month Shred Challenge

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So recently I decided to start a 2 month shred challenge for myself, to try and cut down some of the extra weight I’ve put on this spring. I tend to… how you say…. “eat like an asshole” when I decide to have dirty cheat meals, and then these easily turn into “cheat weekends”. Recently I've had a lot going on so these have been pretty abundant. Last November I did a 6-week challenge, and my reward was our family Christmas trip to Mexico. That challenge was really effective, I cut down to 158lbs with some great definition - I was really pumped with the results. I didn’t really take any photos for that challenge, as it’s somewhat out of my comfort zone. Also, our travel agency unfortunately cancelled the trip via email on Boxing Day (Canadians - never book with Nolitours!!), so I didn’t feel any satisfaction for of it. This time I’ll be posting weekly “selfies” to showcase the results I’m seeing. If you follow me on Instagram, you know I’ve come out of my shell a bit with the photos.

The Rules:

-          Generally a low carb, low sugar diet. On run days I’ll have a higher carb intake (usually through oats and fruit) -          Nothing with added sugars (this includes dried crans and sweet rice cakes) -          No breads, pasta, rice -          Snacks: fruit on run days only, vegetables otherwise -          3 runs per week -          6 workouts per week -          Meals on side plates only -          No alcohol -          No snacking on almonds as I get out hand with these. I’ll use them as part of meals only. -          Any cheating will be fessed up to

Workout Plan:

I've just begun a new workout routine utilizing my TrainRite logbook. Love this thing; I never have to think about what I have to workout each day – I did all the pre-planning. I actually began this regimen a while back, but due to a neck injury and illness I never got into the full swing of it. Now that I’m 100%, I’ll use it for the entire 62 days. 6 days a week and one rest day. Here’s the breakdown:

Sunday: Rest Day Monday: Lats/Bis Tuesday: Legs/Core Wednesday: Chest/Tris Thursday: Various*/Core Friday: Legs/Shoulders Saturday: Back/Core * “Various” refers to exercises that use a multiple muscle groups, or muscles I couldn’t classify with the other days

Cardio: 3 runs per week – Tuesday, Thursday and Sunday (generally quick 5km runs)

Supplements: -          Protein shake immediately before and after workouts -          5grams Creatine on workout days (taken with the aforementioned protein) -          10grams BCAAs, daily -          Daily men’s multi vitamin -          Daily fish oil

Exceptions: -          1 Cheat item per week (NOT a whole meal) -          1 alcoholic drink per week *I’ll adjust any of these that I deem effective or not as I go.

Keeping Track: Call me lazy, but I’ve found that the best way for me to track my results are weight and photos. A lot of people do measurements, but I don’t really think it’s necessary for me. Does anyone else have a method they’ve used before?

So here we go! Today is Day 1 of my challenge. This time I have a trip booked Aug 11th, which gives me 62 days. The last challenge I did was extremely strict, this time I’m going to give myself a few rewards along the way.

If you have any comments or suggestions I’d love to hear them! I’ll keep track of my progress here, but I’ll also post weekly updates.

Thanks for tuning in!

Day 1: Monday, June 10, 2013

Weight: 176.2lbs

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Exercise, Shameless Self-promotion

New Section: User Appreciation Pics

Hi all, So I've added a new section to pay my gratitude to all TrainRite Logbook customers!

A few photos have been trickling in and I think it's great! Keep 'em coming if you're a customer and you'd like to be featured on the page. I'm always amazed to see where my orders come from; Canada, USA, Singapore, Finland... all over.

Here it is - a big thanks to everyone!

Get one here! Facebook, webstore, Pinterest Instagram: @TrainRite00 Email: admin@trainrite.ca

Alex Patton - Sports Nutrition Specialist (Winnipeg, MB)

 

Exercise, Shameless Self-promotion

Your Workout "Routine"

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We've all heard that in order to get the most out of your workouts, they should be anything but 'routine'. Varying your workouts by trying  new exercises, varying sets and reps, increasing and decreasing rest periods and intensity are all great was to do this. So what if you're like me? Lack of time to research, plan and tweak new workout sessions used to be my largest hurdle for making new strides in personal fitness. So I wanted to share exactly how I do accomplish this, and I think it's worth a look for anyone who feels like they're own workouts are getting stagnant. Yeah, you know who you are... doing the same routines daily for months isn't working. I did that for almost two years with no results or reward.  I want to state up front that there are a myriad of ways to effectively train your body and create an effective workout. This is just one way I've found to be effective for myself.

First things first, I'm at the gym by 6am to get my training in before work. I'm in no shape to be dreaming up new routines. So yes, in order to follow what I'm going to tell you here you will need to put in some hours on a Sunday or a slow day to plan ahead. What I do is I plan workouts on a two week rotation. I go to the gym usually 6 days a week. So basically up front you'll plan 12 days of workouts (6 days x 2 weeks). Now if you go to the gym 3 or 4 days a week you only have to plan 6-8 days worth. The key is to I rotate through this routine for up to three months - and probably even longer. If you do a great job of researching new exercises and don't repeat any, you'll only really be doing the same exercise twice a month! Sounds like it's worth a day or two or up front planning right?

The picture I posted is my current workout routine - and due to an injury I haven't really been able complete it a month straight - but I'll post any updates in how effect it is over the next few months. I should note as well that I do some outdoor runs around 3 times a week on top of this (hence the early morning workout sessions). I choose 2 muscle groups per session, 5 exercises each. The sets and reps vary.

I know I'm shorting you on some of the details - if you want to know more about my regimen, please comment below!

Self promotion alert: This workout will perfectly align itself with a TrainRite logbook. Get one, try it out. I can't stress enough how taking the time to plan out your fitness activities has been the key to my own results.

Get your logbooks here:

https://www.etsy.com/shop/TrainRite

www.trainrite.ca

admin@trainrite.ca

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Shameless Self-promotion

Welcome!

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Hi! Thanks for checking out the official TrainRite blog! I created this blog to organize and showcase some clean food recipes from various sources and some very effective training regimens I've used in the past.

I've also created and sell two logbook products on my website below, which have really been the key to the success I've seen in my own fitness.More often than not though, I'll just post some recipes, workout routines and basic health thoughts or information. Please comment on the posts (it'll keep me posting), and if you want to feature your own ideas/post here I'd love to have your input!

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