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New TrainRite Fitness Journals, just in time for the holidays!

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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

Soup's OK - but it's no main course...

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I like soup. Ok, I kinda like soup. I just never want it for dinner, you know? It just doesn't seem satisfying at all, almost a solid food's garnish. Admittedly I've never actually made my own soup, until today. It was actually really good! Heavy on the garlic, so I''ll tone that down next time. I love posting recipes on my site for you, but it's really for myself too. I've made so many dishes in the past that were simple, healthy and really good... all to be forgotten. Selfish? Not entirely! I get many of my recipes online and try to tweak them for my own liking, or to cut out ingredients I either don't have, or think is excessive. So if any look familiar that's because they're all out there :)

Take this Butternut Squash & Asian Pear Soup Recipe - heavy cream? Not necessary when you have the squash. I used almond milk instead, but I'm convinced water would have been fine. The curry addition is a good idea too.

Check out the recipe here - feel free to use as a based and adding your own flavour! Just don't eat is your main dish.

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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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