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!
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!
I just added this bench press variation into my workout routine: the Neck Press If you're like me who constantly has a tight chest, you will FEEL this exercise - and feel it quickly. This is not an ego boosting, heavy-as-you-can-go movement: GO LIGHT to start. Trust me, you'll feel it. I use this exercise before I do my regular sets of bench presses.
Take your basic bench press, but slide you body down low on the flat bench to allow you to lower the bar over your neck, rather than your chest. Bring the bar down slow, just until it touches your neck, pause, and bring the bar back up to your starting position.
Try this chest routine:
3x12 Neck Press superset with Pushups to exhaustion (no rest between) 3x12 Bench Press (superset with another muscle group) 3x12 Smith Press (superset with another muscle group) 3x12 Flat Bench Cable Flyes (superset with another muscle group) **I always try to superset with another muscle group to maximize a workout
Now tell me you don't feel that? You won't be able to lift the same weight after the Neck Press x Pushups, but still try to safely lift heavy sets to finish the workout. Keep your rest times short as you can.
Matt for TrainRite
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!
Tacos are great! So in an attempt to recreate a healthier version... I came up with this deconstructed salad.It's also great. Honest. You may miss the taco shell and cheeses - but you have to make sacrafices sometimes, right? This was satisfyiing enough for me anyway :)
It may look like a ton of ingredients, but a lot of that is spices that can be left out/exchanged. The majority of your time will be chopping fresh vegetables. Enjoy!
See the recipe here!
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!
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)
I found this great article written by Michelle Armstrong of The Oakville Nutritionist describing how it’s in our nature to make excuses for things we consider to be hard today in modern life. Take a look – it’s definitely a worthwhile read. Excuses are something I've always struggled with; the whole “I’ll just start tomorrow” excuse kept me smoking for much longer than I should have.
When it comes to your own health and fitness, being “healthy” isn’t really that much work. Why do people think you have to be fanatic and eat only the most tiny, bland meals to be “healthy”? We all know we can’t just sit on our asses all day, that’s unhealthy. Our bodies are designed to be active, not sit in a chair all day (as I am currently doing). We’re not designed for a five-dolla-footlong for the majority of our meals either, much to the chagrin of my office cohorts.
I know everyone is sick of hearing about health and fitness fads and diets, I know I am. I’ve also been on the receiving end of many eye-rolls when I’ve spoken about my fitness regimen to friends and family too, haha. But really, if we all know it’s a necessary part of life, why the hell do we make it seem so complicated?
My basic rules:
- Get moving. You don’t have to be a gym rat. Just get your heart rate up each and everyday
- Make your own and eat a variety of foods. Leave the boxed processed foods for rare occasions and of course keep portions in check.
- Manage your stress. Spend time doing things that make you feel good! I like building things J
Here are my reasons for leading an active life-style:
There’s just one – It just makes me feel good. You’ll never see me smile as wide as when I’m playing hockey, in a good groove running or at the gym, mountain biking, and so on. It’s a sort of therapy for me; it must be all of the endorphins. That’s why I do it. So why is that a bad thing? It also really makes me appreciate those nights when I do go out for wings with the boys, or have a day where I just lay around. See – the reasons aren’t complete vanity, haha.
PS - don't smoke
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!
I wanted to share one of my 4 leg-day routines. This is my attempt to cure my chicken-leg syndrome. I superset each leg set with a core routine. I've just started, so I can't comment on the results. One of the trainers at my gym mentioned I need to consume a ton of calories to put good mass on my legs... but I'm not prepared go that route yet.
SUMO SQUATS - 8 x 20
BULGARIAN DUMBBELL SQUATS - 3 x 12 (ea)
WALKING DUMBBELL LUNGES - 3 x 20
SEATED CALF RAISE - 3 x 12
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:
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!