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New TrainRite Logbook feature: Pre-planning Workout Guide!

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Hi all! I wanted to bring your attention to an exciting new feature that will ship with every TrainRite Logbook order!

The TrainRite Workout Guide  allows you to pre-plan a rotating 2 week fitness routine. This is a great addition to the logbook in the sense that you'll fill out the chart well in advance, so when you show up to the gym you've already done the hard work and know exactly what you're working that session.

I do this myself, and has been a critical step in creating well rounded workouts and meeting my goals. I've received an overwhelming request for this feature from current TrainRite users that I've shown my chart to. I rarely repeat exercises over my 2 week rotation, so my pre-planned routine can actually outlast my 90 day TrainRite Logbook.

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Top 3 reasons to pre-plan your routine with the TrainRite Workout Guide?

1. Saves you time. By spending the time and doing the  hard work upfront, you're never scrambling to dream up your workout while on the way to the gym.

2. Forces you to take a step back and get a birds-eye view of how effective your workouts are. You'll see which muscle groups you're overlooking, or overworking, and help you gear your workout routines to meet your goal

3. Expands your horizons. You'll take more time researching new exercises and training techniques while you fill out your guide. The more variations of exercises and techniques you use, the less "routine" it will actually be!

How do I use it?

1. Choose up to 6 days per week, and fill out the top row of the chart for each week. I workout Monday through Saturday, with Sunday's off for rest - so I'd fill out Monday, Tuesday, Wednesday and so on to Saturday.

2. Then under each day, choose the musclegroup(s) you're going to target. A few examples from my own guide are Fridays I workout Legs/Shoulders and Saturdays I hit my Back/Core.

3. Now just fill out the exercises you're going to complete and the SETSxREPS of each. Over the two week rotation you can use the same days for similar muscle groups, but try to choose different variations of exercises to work those groups. This will help you build muscle and prevent you from getting bored with your workouts. The more variations, the longer you can keep using this same routine. And don't forget to choose additional rest days!

4. Peel off the backing and stick it to the inside the plastic backing of your TrainRite Logbook.

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Where do I get one?

When you order any TrainRite Logbook, you'll automatically be shipped one.  http://trainrite.ca/products/

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Meal Planning

Breakfast showdown: Cottage Cheese vs Plain Yogurt

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Most mornings when I’m short on time I reach for cottage cheese for breaky. Low in sugar and carbs, high in protein – it keeps me full throughout the day. Slice up some fresh fruit, or go the savory route with chopped onion, red pepper, celery and black pepper – it’s extremely versatile and takes me about a minute to prep. But this morning I was out. Being far too lazy and short on time for a grocery run, I found some plain yogurt and went for it. It was delicious! Better than my usual cottage cheese and fruit breakfast I’ve been eating for years. So I thought to myself, what really is the difference between the two?

Here’s a comparison of Nordica 2% Cottage Cheese and Astro Original 2% Plain Yogurt per half cup.

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I didn’t choose these brands for any particular reason, but most plain versions tend have similar nutritional values anyways.

Calories Yogurt is slight lower in calories than the cottage cheese (40kcal less, 36% lower). So if you’re strictly counting calories, yogurt can be your friend.

Protein Cottage cheese wins this one, and by a long shot (9g more, almost 300%). A few years ago I opted for a low carbohydrate focused breakfast to a high protein one. That’s why I started eating cottage cheese in the first place. I always found I was starving at work within a few hour of eating cereal, toast etc. Most mornings I work out before eating breakfast so that blast of protein afterwards is great. Plus I still replenish carbs with the fresh fruit I add.

Fat They’re both the same. You chose them at 2%. :P

Carbohydrates Surprisingly they’re both the same. I’ve seen some versions of plain yogurt that have significantly more carbs via sugars, but the Astro brand seems to be a good choice.

Taste I really liked the yogurt better. This may be because I’ve been eating cottage cheese for years straight, and the change up is nice. Both have very different textures, and different flavor. I’m leaning towards the yogurt!

Conclusion: I was honestly expecting to heavily favour the cottage cheese. I assumed the two would vary quite a bit and always thought yogurt was higher in sugars and carbs, so this is a pleasant surprise. I’ll definitely keep both in my morning routine. Keep in mind this is PLAIN yogurt, once you get into the Vanilla and other flavors expect lots of sugar and/or artificial sweeteners. If you add chopped fruits, you really shouldn’t need the flavored version anyway.

There are obviously other factors involved in making the right choice for you – some yogurts have higher calcium, lower sodium and Greek yogurt will have more protein. Yogurt also has bacterial cultures with proven benefits for your immune system and so on. For me, I’m more worried about excess sugars, and getting that higher protein content. I’m not afraid of fat either, and it can be your friend - although calorie dense. So unless you’re concerned about higher calories, go the yogurt route. If protein is what you’re looking for, go for cottage cheese. Otherwise – either are a great addition to your morning.

Which of the two do you favor? Or am I the only one who thinks this much about breaky?

Thanks for reading, Matt for TrainRite

 

Exercise, Shameless Self-promotion

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Exercise

New Chest Variation: Neck Press

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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.

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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.

Happy lifting

Matt for TrainRite

 

Meal Planning

Deconstructed Taco! (....salad)

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!

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Meal Planning

Favourite Snack: Tandoori Masala Roasted Chickpeas

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photo 1 This is a great snack that I usually make once a week, and bring in my lunch.

They don't take much effort to make at all, just a little bake time. You can literally exchange any of the spices for something you like better; like garlic/chive/dill, cilantro/lime, sea salt and pepper, and so on. Many people do sweeter versions with cinnamon and sugar...so there are endless combinations. The process is the same for each.

Find the recipe here, and enjoy!

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Meal Planning

Recipe: Pulled Chicken Lettuce Wraps

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Happy new year all! I'm making an effort to post as frequently as possible this year, and check back for some guest posts as well.

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This recipe was created by suggestion from a friend for creating caramelized onions in the slow cooker. I love caramelized onions, but somehow I didn't think the entire wrap filling in onion would be as appetizing. It’s a really simple recipe, and the majority of your time will be spent filling up the slow cooker. Aside from the butter, this recipe is really clean and any spices for the pulled chicken can be substituted, as any of the filling ingredients. Try not to do what I do every time I assemble a wrap: stuff as much filling as I can only to have the entire thing fall apart on first bite. Less is more people! Especially with the delicate lettuce leaves. Needless to say I ate these alone, face covered, what a mess. Enjoy!

See this recipe here.

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Exercise

Great Nutrition and Workout talk on the Dr. Drew podcast

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Great Dr. Drew podcast this week regarding Health and Fitness. I’ve cropped out the best part.

listen HERE

Anybody who knows me well knows I love me some good podcast and  talk radio in general. I started listening to the Adam Carolla Show back when he was on radio, and followed him to his new podcast empire. My favourite Adam Carolla material is back when he was on Loveline with Dr Drew – their “chemistry” was phenominal. Adam holds nothing back, even reads his past social insurance statements in a series of episodes. Hilarious. Loveline also taught me quite a bit about myself, and others. Topics vary between everything from mental health to physical health (think dude who thinks it’s normal to dig up a human skull to place in his aquarium, to girl who calls in to find out if her rash is razorburn or herpes). Adam is so funny – this link (www.lovelinetapes.com) has the best archive of episodes.

So the audio I've posted here is from the two current hosts of the show – Dr Drew and Mike Catherwood. I don’t listen to the show anymore, but I do listen to Dr Drew’s podcast. I really enjoyed this section of the podcast when they talk about the simplicity of nutrition and workouts – take a listen!

Notable quotes:

On how often to workout: “The overwhelming majority of people (need to devote) 3 days a week… You can pare it down to like 4 exercises…deadlifts, chinups or pullups, dips, and maybe some overhead pressing work” -MC

“People waste so much time – they ask me how to train their biceps, and I’m like “how many chinups can you do?” He’s like “I can’t do any”. I’m like “listen, you shouldn't be doing any barbell curls until you can do chinups to like, at bodyweight, a grown man should be able to do 15 chinups.” -MC

"Find an intention, make a goal, and follow it. People get so crazy and mixed up they want to be able to run a marathon and (bodybuild) to benchpress 350lbs…. The two don’t mix." - MC

Drew: “How ‘bout diet, what are the basic diet tendants?” Mike “Uhhhh…people eat too goddam much. Too many calories, with too little nutrients. That’s the biggest problem with Americans today”

"Here’s the big thing: it IS inconvenient. To be truly healthy you have to focus you have to pay attention. Don’t confuse diet foods with health foods, and vice versa. There are things that are very healthy, that are not good for a diet. There are things that are very good for a diet, that are fuckin’ unhealthy. And don’t confuse the two. Low fat yogurt with a bunch of sugar that’s only 90 calories may be great for some chick that doesn’t eat a lot and wants to stay skinny, but it’s not very healthy. Half a bag of macadamia nuts is very dense and healthy, but it’s a terrible thing if you’re on a diet because it’s going to be around 3000 calories." -MC

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)

 

Meal Planning

My favourite breakfast on run days - Overnight Oats

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My favourite breakfast on run days - Overnight Oats Here's a quick breakfast I have about 3 times a week: Overnight oats! I'll post the recipe under the "food!" section of my blog, but it's comprised of: oats, protein powder (Cellucor's Peanut Butter Marshmallow is my personal favourite), chia seeds, ground flax, almond milk and banana.