Skills and Drills for you.

 

Fitness Tips from Fitness 2J2: Enjoying the North

Joel Pedersen | October, 2016
Functional Fitness is about making useful exercise transferable to everyday life activity. It’s about improving your quality of life so you can physically participate in recreation and sport. We want to prepare you to enjoy life through the sport of fitness.

September finished off with a drive to LaLoche for a week of programming with the school and community. As many of you who travel to and from the north do often, 600km may not seem long, but for this guy it is. One of the things I like about the long drives is it provided me time to reflect on the different communities, the number of people I have had the privilege to meet and train with over the last few years in the North, and building fitness foundations with communities.

Between counting the telephone and power poles on the way, and knowing that someday the Northlands College Power-line students we have trained with over the past two years would be climbing those poles! So people from the North with pride can service our communities. I know we are making a difference for people in making healthy and positive lifestyle choices.

The first communities in the NorthWest I programmed in were: Green Lake; Beavaul; IlealaCrosse; and Pinehouse. As I pass through the Green Lake and Beauval, past IlealaCrosse turnoffs they are becoming more and more familiar. It is still a feeling of newness, a discovery for me of where our people in the North have always been. I am grateful for each experience, to connect with the lakes, rivers, forest and wildlife.

I enjoy history and knowing about our communities involvement in the development of Canada. It was our people that in the 1660’s assisted the European explorers in getting around the north. Our people joined the army in early conflicts in 1800’s and significant contributions during Boer War in South Africa; WW1; WW2; Korea; Peacekeeping; Afghanistan War. We are so fortunate that in the north, our communities have brought and are still bringing so many resources to our country and the world. Yet we still have so much untouched and incredible land that we get to explore.

So how do we enjoy our North? For me, it’s a physical one, a canoe or kayak. Hike or a run, snowshoe or ski. Enjoying the wind and the water speeding up the Churchill River just missing some rocks. Ski-doo into the unknown with an Elder through a whiteout on Reindeer Lake, and fishing at the spot that has been in his family for as log as the rivers have flown and the grass has grown. So functional fitness is about being able to actively enjoy all of this: it is a freedom that is yours if you choose.

Looking forward to traveling to Wollaston Lake this month, we are going to put on the first youth soccer skills camp, then remainder of the week programming at the school and with community, thanks to NSCRD, TransWest Air, and the RCMP detachment. Training with the Canadian Ranger Patrol and Junior Rangers.

In Treaty 6 area we are programming at St.Mary’s School in Pleasant Hill YXE, no cost Functional Fitness and Askiy Run Club. Looking forward to Whitecap Dakota First Nation continuing session’s of bootcamp this time at lunchtime. Saskatoon Indian Metis Friendship Center and SaskPoly Tech have partnered to bring in 2J2 programming for the Indigenous Student Center. We are excited to provided for the students: PowWow-Fitness; Functional-Fitness; and self-defence for women. We encourage you to come out and give some of the programming a go! You will thank yourself when you’re done. It is open to all ages male and female, all levels of fitness and ability.

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Fitness Tips from Fitness 2J2: Backpack training for strength and conditioning

Joel Pedersen | Sept, 2016
What was the highlight of your summer? The most memorable moment? Was there a point where you didn’t want the day to end, even with the amazing sunset that you knew was coming? Iam sure there were many days like these. It really was a great summer, a new record of Metis and First Nation athletes competing in the Saskatchewan Summer Games in Estavan. This is the route to national level and international level competitions, even to the Olympics! Which moves into the topic of the Summer Olympics in Brazil, so awesome to see Canadian women lead the way earning so many medals, and the top medal winner was 16-year-old swimmer!
This month glad to be back in LaRonge this time programming with Northlands College, preparing students for the PowerLine Technician training that will be starting in September. Three full weeks of Functional Fitness and leadership programming, this crew completed a rigorous three hours of fitness; then three hours of academic each day.                      Traveled out to CFB Wainwright Alberta, honoured to be a part of the ceremonial pipe ceremony, see the graduation parade of the summer BoldEagle course. The privilege to do some ruck-sack (back-backs) training with the 38 Brigade summer Infantry Soldier course in Saskatoon. These young men were from across Canada, some this was the farthest west they had ever travelled. It was good to see how they met the challenge of not giving up; and learning that even after an hour of moving with heavy loads that they could still do pushups when motivated.                                                                                                         If you are looking for a change in your aerobic fitness programming and would like to gain some strength along with endurance, consider trying out some ruck-sack training. Start off with a good sturdy back-pack, with a frame and a waist belt to assist with weight distribution.

Start off with approximate weight of 25-30lbs, don’t worry about kilometer distance at this point, with 30-60min walk, two to three times a week, if your comfortable with this you can add in a light shuffle, not a run, continue two-three times a week. As you progress you can start adding weight, time and then start looking at distances. Before you know it you will be 5km; 10km; 20km distances. Your cardiovascular strength and physical strength will improve; you will see a difference in yourself.

Looking forward to September, travelling to the La Loche community for a week of Functional Fitness Programming with the school, and developing future fitness leaders in the evening. Thanks to Northern Sport Culture and Recreation for partnering with 2J2 to bring programming to La Loche. Also 2J2 will be starting up self defense classes for women and youth in Saskatoon, along with Bootcamp and learn to run programming.

 


img_1504  Running injuries.  Find out more on prevention and recovery with Fitness 2J2 programming.

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Aug 2015  |  Eagle Feather News online.

July was a month that started off with an epic 260 km canoe trip.The journey took us from the lower shores of Batoche along the amazing South Saskatchewan River to St.Louis, through Muskoday First Nation, past James Smith First Nation, to the forks where Fort A La Corne once stood. Then the North Saskatchewan River and South Saskatchewan River meet and become one river. We canoed past Wapiti and did a portage around the Sask Power dam to Nipawin.  This journey gave us a better appreciation to what our ancestors endured every single day when the rivers were the only highways. They were fit and healthy strong people, no question. Functional Fitness at its best!

It was also a month where many of our readers were evacuated from their homes in the North. Saskatoon was able to host at one point over 3200 people. Fitness 2J2 had the opportunity to work with the RedCross and provide programing, sports and recreation. At the two soccer centers, the community members from MLCN, LaLoche, Grandmothers Bay, LaRonge, and Hall Lake stepped up to assist in the day to day sports and recreation. They were an integral part of the community engagement, and running of programs by community for community. Huge shout out to all who stepped up when asked, these are the unsung leaders.                                                                                                               The end of the month was some family camping, and triathlon training for last big race in August in Waskisiu. I am hoping for a no-whitecap-waves-for-the-lake swim, and no elk on the road when riding this year.

Finally, for my own cultural connection, I was fortunate to attend a SweatLodge at Whitecap First Nation. I was grateful for the opportunity to meet with people who are wanting and are living healthy and positive lifestyles the traditional way. Thank you to Lyndon Linklater and Elder Ron.  What lays ahead for August? It’s the last part of summer where we still are able to enjoy activities outside without having to put on parkas. A number of people in Saskatoon asking for when are the bootcamps and fitness classes starting up. Sipeyihtamowin!(Patience!) September we will be ramping up again and some new partnerships are occurring. In the meantime check out the www.fitness2j2.com webpage for daily workouts.

Here is a 18 minute AMRAP (as many rounds as possible):Start off with warm up 5 mins agility ladder drills, if you don’t have an agility ladder grab some chalk and draw one up. Make it about 10 to 12 feet long. Skill set 5 mins of skipping singles to double-unders. 5 mins of pullup progression, (no pullup bar? no problem go to the playground monkey bars). Then your 18min AMRAP: start off with 500meter run loop; in the time remaining as many rounds and reps of: 5 Pullups ;10 Double Unders (if you don’t have a double under yet then 20 single skips).  Send me your results or post on Fitness 2J2 Facebook Page, Instagram or Twitter. Your name will be put in for one of our new Fitness 2J2/Neechie Gear Zip-Up Hoodies. 3-2-1-GO! Team enjoy the rest of your summer! STONG, HEALTHY, PROUD.

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Why Floor Press (push up)?
Performing floor presses allows you to safely mobilize your shoulder to the back of its socket, load your triceps and practice presses while working around mobility issues.
When performing your presses today, work on keeping your forearms vertical, shoulders back and belly tight! The banded lateral chest and shoulder opener is a great mobility stretch to improve your floor press.

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July 07, 2015| Eagle Feather News
I often find myself writing this article in my mind as I am out running, or in the summer kayaking or canoeing over the water. I am more grounded when I am with nature, so when in the city with the noise of traffic it is often a challenge. But then it comes, the calmness, it is when you can hear the birds, feel the wind rush past you when your on a bike, or the fragrance of the trees and flowers. That is when I find that balance I am searching for.              Going to talk a bit about nutrition. People often ask me, so here is what has been passed to me. We all remember our moms or Kokums telling us how important breakfast is. Here are three morning mistakes that slow down metabolism.                                             Metabolic rate is affected by several factors including age, weight, and genetics. Although there’s not a whole lot we can do about those things, there are still choices that can cause metabolism to fire up or fizzle. If losing weight is your goal, avoid these metabolism-slowing mistakes in the morning:
                                                                                                         First one, If you’re eating too late: Skipping breakfast is one of the worst things you can do for weight loss since it causes your metabolism to slow down. When you don’t eat, the brain sends a message to the rest of the body to conserve energy, signaling it to hold onto the stored fat that you’re trying to get rid of. Eating within an hour of waking sparks the metabolic that turns the food you eat into energy. No – a cup of coffee does not count as breakfast! Make sure to eat throughout the day to maintain blood sugar levels since any drops can cause the body to burn muscle for fuel.
                                                            Second one, If you’re not exercising: You continue burning calories up to 24 hours after working out, and studies also show that morning exercises burn more calories than those who sweat it out during other times of the day. If you’re planning on exercising anyway, for maximum calorie burn, your best bet is to get it done in the a.m. Include high intensity cardio intervals since challenging yourself is proven to activate fat-burning genes which translates to an increased post-workout calorie burn – 100 to 200 more.                               Third one, If you’re not pumping iron: Lean muscle mass burns calories, and just adding five to 10 pounds of lean muscle to your frame will increase your daily calorie burn by 100 calories. Include strength training in your workout program.Check out www.fitness2j2.com for lots of workouts posted for you. If you have questions, send an e-mail to fitness2j2@yahoo.com or check us out on the Facebook.                                                            It is with much appreciation to Eagle Feather News and continued support in providing a place where I can share with you, my thoughts on healthy and positive lifestyles.

STRONG; HEALTHY; PROUD.

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June 2015. | Eagle Feather News|                                                                                                                            May is through, which is hard to believe, and for me it has been full of positive healthy activities and signs. From the beginning of spring and all that nature has to show us, to graduation Powwow’s like the UofS, and other community awards and celebrations.

Big shout outs to the hard work for those who completed the Fitness Bootcamp at the Northland’s College in LaRonge; the St.Mary’s after school track&field team’s dedication to conditioning; and the commitment and those attending the Pleasant Hill Community sessions of Functional Fitness in Saskatoon; and finally to all who attended and participated in the 12th Annual Aboriginal Gathering Canadian Diabetes Conference in Prince Albert.

Whether you realize it or not, your actions are making a difference. Every single day, everything we do creates a ripple effect, and that effect can be very powerful. I once thought the term “Ripple Effect” only referred to negative feelings and actions; this could be true to a certain degree. However, it is also a positive and can move feelings and actions forward in a positive way as we try to stay centered and live as holistic as we can.

It has been passed on in the teachings of the medicine wheel that mind, body, spirit and emotion, when brought into balance, will provide us a healthy life.

These days almost everyone seems to have a bucket list: things they want to do before they are unable to. Some include learning languages, being more in contact with our culture, taking a family trip to somewhere different, more physically fit. My list may be like most people, it is about what I would like for myself, and there’s absolutely nothing wrong with that. I like that a bucket list is about the adventure of living. What if it was something more? What if a bucket list was about the adventure of giving?

It’s about giving back, passing something on like a “skill or a drill”. I believe every life also comes with a purpose, and each of you can create a positive ripple effect, it works two ways. Not only are you helping someone with your thoughtfulness and knowledge, but you’re also inspiring others.

This month we would like to see more activity outside: swimming; biking; running; jogging; walking; canoeing. Look and listen to nature and your body, find that connection that will lead you to the balance for a healthy and positive lifestyle. Create that ripple effect! STRONG, HEALTHY, PROUD. FITNESS 2J2.

Find more from Joel in our Health & Sports sections.

////////////////////////////////////////////////////////////////////////////////////////////////////////////////////What is Hyptertrophy?
Hypertrophy is an increase in the size of the skeletal muscle through the growth of it’s cell size. In the exercise world, it simply an increase in lean muscle mass. Hypertrophy occurs in the rep range of 6-12 repetitions at submaximal loads. The reps are completed in succession without any rest. If you look at Hypertrophy in terms of the 3 metabolic pathways, it would fall under the glycolytic pathway. The time frame of the exercise being completed would be 30 seconds – 90 seconds and primarily use glucose as the substrate for energy. That is why it is important to have some sort of carbohydrate in your storage tank when doing WODs. If you glucose levels are low, you could feel dizzy and weak while training and that is no good. It is also important after training in these rep ranges to have some glucose afterwards. Sweet potatoes are a great source for refueling after WODs. If you aren’t a paleo person, having a peanut butter and jelly sandwich can do the trick as well.

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Joel Pedersen | June 08, 2015 | Eagle Feather News.
May is through, which is hard to believe, and for me it has been full of positive healthy activities and signs. From the beginning of spring and all that nature has to show us, to graduation Powwow’s like the UofS, and other community awards and celebrations.
Big shout outs to the hard work for those who completed the Fitness Bootcamp at the Northland’s College in LaRonge; the St.Mary’s after school track&field team’s dedication to conditioning; and the commitment and those attending the Pleasant Hill Community sessions of Functional Fitness in Saskatoon; and finally to all who attended and participated in the 12th Annual Aboriginal Gathering Canadian Diabetes Conference in Prince Albert.

Whether you realize it or not, your actions are making a difference. Every single day, everything we do creates a ripple effect, and that effect can be very powerful. I once thought the term “Ripple Effect” only referred to negative feelings and actions; this could be true to a certain degree. However, it is also a positive and can move feelings and actions forward in a positive way as we try to stay centered and live as holistic as we can.

It has been passed on in the teachings of the medicine wheel that mind, body, spirit and emotion, when brought into balance, will provide us a healthy life.

These days almost everyone seems to have a bucket list: things they want to do before they are unable to. Some include learning languages, being more in contact with our culture, taking a family trip to somewhere different, more physically fit. My list may be like most people, it is about what I would like for myself, and there’s absolutely nothing wrong with that. I like that a bucket list is about the adventure of living. What if it was something more? What if a bucket list was about the adventure of giving?

It’s about giving back, passing something on like a “skill or a drill”. I believe every life also comes with a purpose, and each of you can create a positive ripple effect, it works two ways. Not only are you helping someone with your thoughtfulness and knowledge, but you’re also inspiring others.

This month we would like to see more activity outside: swimming; biking; running; jogging; walking; canoeing. Look and listen to nature and your body, find that connection that will lead you to the balance for a healthy and positive lifestyle. Create that ripple effect! STRONG, HEALTHY, PROUD. FITNESS 2J2.

Find more from Joel in our Health & Sports sections.

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Joel Pedersen | April 2015 | Eagle Feather News.

For the past few years I have been an Investigator with the Saskatoon Police Service in the section of Domestic Violence. My colleagues and I would review and investigate hundreds of incidents each year. From stalking and harassment, to domestic assault and attempted murder: none of these stories are the same, and it does not matter what part of the city they live in nor the jobs or professions they may have or positions they may hold. Domestic Violence may affect all of us either directly or indirectly.

Often what we find are unhealthy lifestyles, either alcohol and drug addictions; mental health related conditions; break down of relationships full of regret, remorse, and resentment. Most involve families, and if so, always the victims are the children. Often not even realizing the environment they are living in is not healthy, it is however their reality.

Many in abusive relationships may experience a cycle, or pattern of abuse. The cycle of abuse may speed up during the course of a relationship, and the calm stage may become shorter. As the cycle continues, the abuse will likely become more extreme.

There are many reasons people live with partners that are violent and abusive. Hope, love, and fear are three emotions that keep the cycle in motion and make it hard to ask for help or end an abusive relationship. Love for your partner, because the relationship has its good points? It’s not all that bad, it could be worse? Hope that it will change, because the relationship didn’t start like this? Fear of threats to harm you or your family will become a reality; financial; being ‘alone’.

The most recent homicide in Tisdale, Saskatchewan brings once again the seriousness of domestic violence. Domestic violence should not happen to anybody, ever, period. But it does, and when it does there is help. Maybe you have lived with abuse, maybe it happened just once; maybe you work or live next to someone who is being abused right now. Know your rights, it is a crime if someone physically hurts or threatens you. No one has the right to hurt you, physically or emotionally, even if they say they love you. In Canada, victims of Intimate Partner Violence are protected under the Criminal Code of Canada. The police can arrest the abuser if the incident involves: an assault; threats of violence; use of a weapon; destruction of your personal property; harassment or stalking; an abuser in violation of a no-contact order.

In Saskatchewan, the Victims of Domestic Violence Act provides police and prosecutors legal tools to assist victims of domestic violence, in addition to the Criminal Code of Canada.

Emergency Intervention Orders (EIO) are available 24 hours a day in emergent cases. Police, mobile crisis or victim assistance workers can help victims apply for an EIO. These orders are effective upon notice to the abuser, and remain in effect for as long as the Justice of the Peace directs. EIO can restrain the abuser from contacting with or communicating the victim or victim’s family. Provides the victim exclusive occupation of the home so they are not the one to leave, among other things.

Victim’s Assistance Order is very similar to the EIO except it deals with non-emergency situations. This can also order financial compensation from the abuser for losses suffered as a result of the domestic violence.

Domestic violence and emotional abuse are behaviors used by one person in a relationship to control the other. Although both men and women can be abused, most victims are women. Children in these homes know about the violence, even if a child is not physically harmed, they may have emotional and behavior problems as a result of being exposed to the behaviors and actions. If you are being abused, you are not alone. It is not your fault. Help is available.

Click here for more Health stories.

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Fitness Tips from Fitness 2J2: How to (hopefully) avoid injury

Joel Pedersen | February 24, 2015 | Eagle Feather News

Shout out to Black Lake First Nation, over 750 youth and adults participated in the 41 sessions including the community fun run & walk last month. Jackie Robillard, Gerald MacDonald and Luke Symons assisted with the week of Functional Fitness programming. Supported by NSCRD, Transwest Air, RCMP, SAS.

Sometimes injuries happen during sport, recreation and just walking down the stairs. Bruises, bumps, scars, general ouches, most of us have had them at some point, maybe even this week. So what can be done to help us to stay healthy and injury free?

While injuries will always happen, we can lessen the blow by taking some simple precautions. The following is a list of seven steps to put the odds in your favor of staying free of injury.

1. Stretching prior-to and after training – Stretching should always be done to keep the body limber and loose. 10-15 minutes, twice daily, of full body stretching should be enough.

2. Proper nutrition & supplementation – Some people treat their animals better than they do themselves. Proper nutrition and supplementation is important for all of us on the go.

3. Drink 8 glasses of water (8 ounces each) per day. Your body is made up of more than 70% water. Drinking pop, energy drinks, coffee and other dehydrants will not replenish the proper hydration our body needs. Many injuries and potentially life-threatening diseases can be attributed to even a 1% or more decrease in ones hydration levels.

4. Eat 5-6 meals a day with the proper calories to fuel your body for peak performance both in your training and in your life. Eating small healthy meals makes it much easier for your body to metabolize. Some bannock and raisins to help keep your energy constant, not chips and candy.

5. Get the correct information on applying training principles and programming. Find a resource that you trust, there are lots of open source info on the Internet and blogs. A coach, or teacher, personal trainer or fitness leader, and ask them for help when designing a fitness and exercise program.

6. Sleep 8-10 hours a night based on your training loads, for some of us this is not always possible. Realize that your immune system kicks into high gear when you are asleep. This is when your body receives the real results and gains that you are looking for. You are not going to find that gaming or watching TV all night.

7. Always work on developing your mental strength. It is the inner strength that at times is what brings that balance into our life that we require. Ask any wise elder and they will tell you what it was like, their stories can be a step for you in the right direction. Making the proper investments into the development of your education, and your mental attitude is the best investment that you can make toward your personal fitness and living your healthy lifestyle.

February Fitness 2J2 is continuing with Functional Fitness sessions here in Saskatoon at St.Mary’s health and wellness center in Pleasant Hill. Still no-cost except for some dedication and sweat, open to all levels. 3-2-1-Go!

Check out previous Fitness 2J2 columns on our Health & Sports pages.

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Fitness Tips from Fitness 2J2: Balance to achieving physical fitness

Joel Pedersen | January 26, 2015

Although heredity influences physical fitness and health, we can all lead healthy or unhealthy lives regardless of our genetic makeup. So the takeaway is our Moshum or Kokum’s background neither dooms nor guarantees success in achieving physical fitness.

We as holistic people know that balance is required and the physical aspect is only part of it. We need to include mental, spiritual and emotional to provide basis for health life. Some factors that may influence balance include environment: climate, altitude, and pollution, as well as social factors like friends, parental values, and workplace characteristics that affect our fitness and health. The past and present environments affect us all, and can have a substantial impact on our health and wellness. Likewise, one of the major components involves personal choices: time spent in the sun, smoking, drinking, arguing, and worrying. People who over a lifetime have neglected health and fitness lifestyle suffer higher levels of “disease” (diabetes, heart, breathing, stress) compared to those who have lived a healthy fitness lifestyle.

Mental and psychological components are important to the achievement of total fitness. It is through physical activity that we can improve our quality of life by preventing or delaying the early development of health problems and diseases. Functional Fitness is how we at Fitness 2J2 get our team and clients into physical shape. Total fitness involves an approach that is dynamic, multidimensional, and includes developing strength through resistance training.

The musculoskeletal system is a body system that consists of the bones, joints, connective tissue, and muscles. Strength is your ability to exert musculoskeletal force against an external object such as: a barbell, the ground, or an opponent, and it stems from four main sources:

Structural/anatomical factors – How your body is put together as an efficient “machine”;

Physiological/biochemical factors – How your internal systems work to create energy and promote repair, remodeling, and growth in response to training;

Psychoneural/psychosocial factors – How your skills, attitudes, belief systems, 
and tolerance to pain interrelate to allow your body to function at peak efficiency;

External/environmental factors – How factors external to your body (e.g., 
weather, gravity, equipment) can be manipulated to produce greater force output.

We need more than just physical muscle strength; we need to have the balance to restore the connection of mind, body, spirit and emotion to live healthy lives.

This month we are in the community of Black Lake First Nation, working directly with the students and staff of Father Porte Memorial Dene School and community, bringing some Functional Fitness and healthy lifestyle for a full week. 3-2-1-GO!

Check out these previous Fitness Tips from Fitness 2J2:

Avoid that holiday weight gain
Getting a workout in just 10 minutes
Dealing with muscle soreness
Visit our Health & Sports sections for more Fitness Tips from Fitness 2J2!

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Fitness Tips from Fitness 2J2: Avoid that holiday weight gain

Joel Pedersen | December 17, 2014
Last month we were in Fond du Lac, Shout out to NSCRD community co-ord Andy Adams, Phys-ed Teacher Devlin Auyer, teachers and students from the Father Gamache Memorial School. In that week, we managed to have 30 classes for 515 youth and adults involved: great participation, Fond du Lac!

With the lights, trees and reindeer being put up once again Christmas is on the way. While we all look forward to the holiday cheer, you might be worried about some extra pounds from all the upcoming turkey dinners.

Here are 5 ways to avoid the extra holiday pounds during the holiday season.

Drink lots of water – Our bodies are made up of something like 70% water. Just a 1-2% drop in water intake can severely dehydrate you, limiting your performance in every aspect of your life.

Cut out fast food – Fast food just isn’t good for your body. It has too many chemicals, food additives, refined sugars, high fructose corn syrup, fried foods, and an overall lack of nutrition. Try having an orange or apple, a vitamin packed banana and a yogurt as an alternative to the fast food cravings.

Exercise every day – How do you need to get in the best shape of your life? Sixty minutes of continuous exercise, daily. If you get bored easily doing the same routine day in and day out, feel free to mix it up. On Monday, take the dog for a long walk; play hockey or a skate on Tuesday; go for a snowshoe outside on Wednesday; go for a cross-country ski on Thursday and go for a hike on Friday.

Eat 5-7 small meals per day – Eating small, frequent, sensible meals throughout the day will level out your blood sugar and provide your muscles and body with the appropriate nutrition you need to get you through your entire day. Have at least one serving of fresh fruits or vegetables at every meal.

Reduce your calories by 300 per day (if over daily amount) – There are 3500 calories packed in a pound of fat. If you cut your calories by 300 per day, times 30 days in a month, that is a 9000 calorie deficit – approximately 2 1⁄2 half pounds of body fat gone! Combine this with exercise and you are virtually guaranteed to win the fight against the fat that comes with your Uncle’s gravy recipe, your Aunt’s double cheese and cream mashed potatoes, and your Kokum’s Holiday Cheesecake delight.

This January we will be back to Northern Saskatchewan in Black Lake First Nation, looking forward to a week of programming Functional Fitness at Father Porte Memorial Dene School. Check us out on FaceBook.

Merry Fitness, and a Healthy 2015.

 

Visit our Health and Sports pages for more from Joel and Fitness 2J2!

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Ok here we go 100 pushups in a 100 days!!!

Before you dive in and start the Hundred Push Ups Program, you should:obtain medical advice and clearance from your doctor take an initial push ups test.The test will highlight your current fitness level and determine where to start and how to plan your push ups training program. 3-2-1-GO!

Initial test: to one hundred push ups
AGE < 40 YEARS 40 – 55 YEARS > 55 YEARS
RANK *
number of pushups performed
1 0 – 5 0 – 5 0 – 5
2 6 – 14 6 – 12 6 – 10
3 15 – 29 13 – 24 11 – 19
4 30 – 49 25 – 44 20 – 34
5 50 – 99 45 – 74 35 – 64
6 100 – 150 75 – 124 65 – 99
7 150 & above 125 & above 100 & above                                                                                      If you managed 5 or less push ups in the test, follow column 1.                                             If you completed between 6 and 10 push ups, column 2 is for you.

Between 11 and 20 consecutive push ups? Impressive! Column 3 is what you’re looking for.
More than 20 push ups? I would suggest starting the program on Week 3. Choose either Column 2 or 3 based on the number of push ups you managed in your initial test.

For example: let’s say you managed 8 push ups. Looking at the second column, Day 1 begins with Set 1 (6 push ups), a rest period of 60 seconds, before moving on to Set 2 (6 push ups). Rest for 60 seconds and continue with Set 3 (4 push ups) and Set 4 (4 push ups), before finishing with Set 5 and as many consecutive push ups as you can comfortably manage (at least 5, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but I promise it will get tough towards the end.

Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.

DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
up to 5 push ups 6 – 10 push ups 11 – 20 push ups
SET 1 2 6 10
SET 2 3 6 12
SET 3 2 4 7
SET 4 2 4 7
SET 5 max (at least 3) max (at least 5) max (at least 9)
COMPLETED THIS WORKOUT?LOG IT AT PUSH UPS LOGGER!
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 3 6 10
SET 2 4 8 12
SET 3 2 6 8
SET 4 3 6 8
SET 5 max (at least 4) max (at least 7) max (at least 12)
COMPLETED THIS WORKOUT? LOG IT AT PUSH UPS LOGGER!
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 4 8 11
SET 2 5 10 15
SET 3 4 7 9
SET 4 4 7 9
SET 5 max (at least 5) max (at least 10) max (at least 13)

Hopefully you made it safely through the first week and now you’re keen to move on to Week 2. However, if for some reason you struggled with the program, I would suggest either retaking the initial test or repeating Week 1. You’ll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.

If you’re ready to move on, let’s take a look at Week 2 of the Hundred Push Ups Program.

Week1 should now be comfortably behind you and it’s time to start Week 2 of the hundred push ups program. Continue by following the same column of exercises as you did in Week 1. Don’t cut any corners, but feel free to take a little more rest between each level if you need to. It’s also important to be well hydrated before you start each workout.

At the end of Week 2 it will be time to check your strength and perform an exhaustion test. In simple terms, perform as many good-form push ups as you can comfortably manage before you physically can’t do another rep. Stress your system by all means, but please don’t go beyond the safety limit. The number of push ups you complete will determine which level of the program you’ll start in Week 3. Perform this test within a couple of days of completing Week 2. Good luck!

week 2: pick the same column as you did in week 1
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
up to 5 push ups 6 – 10 push ups 11 – 20 push ups
SET 1 4 9 14
SET 2 6 11 14
SET 3 4 8 10
SET 4 4 8 10
SET 5 max (at least 6) max (at least 11) max (at least 15)
COMPLETED THIS WORKOUT? LOG IT AT PUSH UPS LOGGER!
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 5 10 14
SET 2 6 12 16
SET 3 4 9 12
SET 4 4 9 12
SET 5 max (at least 7) max (at least 13) max (at least 17)
COMPLETED THIS WORKOUT?  LOG IT AT PUSH UPS LOGGER!
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 5 12 16
SET 2 7 13 17
SET 3 5 10 14
SET 4 5 10 14
SET 5 max (at least 8) max (at least 15) max (at least 20)
COMPLETED THIS WORKOUT? LOG IT AT PUSH UPS LOGGER!

Don’t forget, now you’ve completed Week 2, it’s time to take an exhaustion test. Perform as many good-form push ups as you can manage before you physically can’t do another one. Make a note of how many push ups you complete, and move on to Week 3. Hope you’re ready for the next level!

You should be a little stronger than you were a couple of weeks ago and able to complete considerably more push ups than your initial test.

If you managed 16-20 push ups in the latest test, follow column 1.
If you completed between 21 & 25, column 2 is for you.
More than 25 consecutive push ups? Excellent! You’ll be following column 3.
If you’re struggling with the program, don’t lose heart. Some people will still be doing less than 16 consecutive push ups, but this is ok. Just repeat the week you struggled with until you’re strong enough to move on to the next level – I promise it will be worth your while!

week 3: pick the appropriate column depending on your latest test results
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
16 -20 push ups 21 – 25 push ups > 25 push ups
SET 1 10 12 14
SET 2 12 17 18
SET 3 7 13 14
SET 4 7 13 14
SET 5 max (at least 9) max (at least 17) max (at least 20)
COMPLETED THIS WORKOUT? LOG IT AT PUSH UPS LOGGER!
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 10 14 20
SET 2 12 19 25
SET 3 8 14 15
SET 4 8 14 15
SET 5 max (at least 12) max (at least 19) max (at least 25)
COMPLETED THIS WORKOUT? LOG IT AT PUSH UPS LOGGER!
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 11 16 22
SET 2 13 21 30
SET 3 9 15 20
SET 4 9 15 20
SET 5 max (at least 13) max (at least 21) max (at least 28)
COMPLETED THIS WORKOUT? LOG IT AT PUSH UPS LOGGER!

Hopefully you made it safely through the third week and you’re ready to move on to Week 4. Keep up the great work – you’re halfway through the program and well on your way to performing one hundred consecutive push ups.

Week 3 is now comfortably behind you and it’s time to start Week 4. Continue by following the same column of exercises as you did last week.

At the end of Week 4 it will be time to perform another exhaustion test. You should know what to do by now – simply perform as many good-form push ups as you can comfortably manage before you’re unable to perform another one. As per the end of Week 2, stress your system by all means, but please don’t go beyond the safety limit.

The number of push ups you complete will determine which level of the program you’ll start in Week 5. Make sure you perform this test within a couple of days of completing Week 4.

week 4: pick the same column as you did in week 3
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
16 -20 push ups 21 – 25 push ups > 25 push ups
SET 1 12 18 21
SET 2 14 22 25
SET 3 11 16 21
SET 4 10 16 21
SET 5 max (at least 16) max (at least 25) max (at least 32)
COMPLETED THIS WORKOUT? LOG IT AT PUSH UPS LOGGER!
DAY 2
REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 14 20 25
SET 2 16 25 29
SET 3 12 20 25
SET 4 12 20 25
SET 5 max (at least 18) max (at least 28) max (at least 36)
COMPLETED THIS WORKOUT?  LOG IT AT PUSH UPS LOGGER!
DAY 3
REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 16 23 29
SET 2 18 28 33
SET 3 13 23 29
SET 4 13 23 29
SET 5 max (at least 20) max (at least 33) max (at least 40)
COMPLETED THIS WORKOUT? LOG IT AT PUSH UPS LOGGER!

Ok, time for another exhaustion test. You should be feeling much stronger now than your initial test 4 weeks ago. Make a note of how many push ups you complete, and move on to Week 5.

Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 3 or Week 4 again.

If you managed 31 – 35 push ups, follow column 1.
If you completed between 36 & 40, column 2 is for you.
More than 40 consecutive push ups? Great work! You’ll be following column 3.
week 5: pick the appropriate column depending on your latest test results
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
31 – 35 push ups 36 – 40 push ups > 40 push ups
SET 1 17 28 36
SET 2 19 35 40
SET 3 15 25 30
SET 4 15 22 24
SET 5 max (at least 20) max (at least 35) max (at least 40)
COMPLETED THIS WORKOUT? LOG IT AT PUSH UPS LOGGER!
DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 10 18 19
SET 2 10 18 19
SET 3 13 20 22
SET 4 13 20 22
SET 5 10 14 18
SET 6 10 14 18
SET 7 9 16 22
SET 8 max (at least 25) max (at least 40) max (at least 45)
COMPLETED THIS WORKOUT? LOG IT AT PUSH UPS LOGGER!
DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 13 18 20
SET 2 13 18 20
SET 3 15 20 24
SET 4 15 20 24
SET 5 12 17 20
SET 6 12 17 20
SET 7 10 20 22
SET 8 max (at least 30) max (at least 45) max (at least 50)
COMPLETED THIS WORKOUT? LOG IT AT PUSH UPS LOGGER!

Surprise, surprise, it’s time for another exhaustion test. Week 5 was a tough one, and if you’ve made it this far, you’re getting close to reaching your goal. If you’re able to perform more than 45 consecutive push ups, feel free to move on to Week 6. Couldn’t quite manage 45? No problem, just repeat the week and you should be ready to go after another three workout days. Good luck!

Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 5 again.

If you managed 46 – 50 push ups, follow column 1.
If you completed between 51 & 60, column 2 is for you.
More than 60 consecutive push ups? Tremendous! You’ll be following column 3.
week 6: pick the appropriate column depending on your latest test results
DAY 1
REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
46 – 50 push ups 51 – 60 push ups > 60 push ups
SET 1 25 40 45
SET 2 30 50 55
SET 3 20 25 35
SET 4 15 25 30
SET 5 max (at least 40) max (at least 50) max (at least 55)
COMPLETED THIS WORKOUT? LOG IT AT PUSH UPS LOGGER!
DAY 2
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 14 20 22
SET 2 14 20 22
SET 3 15 23 30
SET 4 15 23 30
SET 5 14 20 24
SET 6 14 20 24
SET 7 10 18 18
SET 8 10 18 18
SET 9 max (at least 44) max (at least 53) max (at least 58)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 3
REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 13 22 26
SET 2 13 22 26
SET 3 17 30 33
SET 4 17 30 33
SET 5 16 25 26
SET 6 16 25 26
SET 7 14 18 22
SET 8 14 18 22
SET 9 max (at least 50) max (at least 55) max (at least 60)
COMPLETED THIS WORKOUT? LOG IT AT PUSH UPS LOGGER!

Well? Did you make it through Week 6? If you did; congratulations – you should be very proud of your achievements and ready for one final test.

If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?

Final Test

If you’re reading this page you should be very proud of your achievements and ready for one final test. As you’re well aware, the program you’ve been following is called One Hundred Push Ups and that’s what this final test is all about.

To perform the test, simply execute as many good-form push ups as you can. If you’ve completed the six week program with no cheating and no short cuts, experience has shown that you should be strong enough to perform one hundred consecutive push ups!

After completing Week 6 of the program, treat yourself to a day or two of rest. Eat well and maintain good hydration. Try not to perform any exercises or tasks around the home that will drain you of energy – you’ll need every ounce of strength to meet your goal. Ready?

Take your time, don’t rush and focus on performing ten push ups at a time. Breaking the magic hundred into smaller chunks will make the goal more achievable and give you more chance of success. Maintain good form and don’t hold your breath. It sounds simple, but just take it one push up at a time until you reach one hundred! If you start to feel shaky, take a few deep breaths and regain your composure before starting again. Good luck – I know you can do it!!

Just in case you didn’t manage the hundred, I would suggest going back a couple of weeks in the program and building up your strength again. Maybe Week 5 or Week 6 would be good for you and help regain your confidence? Don’t give up though, you’re closer than you think!

OK Now What?

So, you’ve successfully completed one hundred consecutive push-ups, and naturally you’re feeling pretty pleased with yourself. Nothing wrong with that; you’ve worked very hard to achieve the goal!

I would also hazard a guess that you have noticed some pretty significant changes to your body – your chest will be more defined, shoulders broader and arms toned and hard. Your abdominal muscles should be firmer, posture more upright and your energy level higher.

The amazing thing is, you are just getting started. Think what you will be able to accomplish with regular, long-term exercise if you can achieve so much in as little as six weeks of doing push-ups.

Some people will be happy to have conquered the challenge and be content to find some other program to follow. This is completely fine, as variety of exercise will keep individuals motivated for longer periods. Why not look around for a basic weight training plan, or new aerobic activity to try out? Train for your first 5k, take up yoga or join a local swimming club. The possibilities are endless, but hopefully you now have the confidence and base fitness to tackle almost anything.

Others, not content with doing one hundred push-ups, will strive to reach 150, 200 or even more. For you people, I recommend restarting the main training plan and following along as you did the first time around. The only difference should be to increase the maximum set at the end of each workout. Not only will this help maintain your current fitness level, but it will maximize your strength gains and take you to new heights. The sky is the limit if you keep challenging yourself!

Finally, if you’re looking for more variety, and are keen to hone in on your muscle development, it would be worthwhile to tackle the hundred push-ups program performing advanced push-up variations that will really provide a challenge. For example, choose wide or diamond push-ups to target chest development, or one-armed push-ups to develop strong forearms and chiseled triceps.

The main thing is to keep exercise fun and change up the routine every couple of months. Typically, after 6-8 weeks, your body will have made all the adaptations it is going to make from that particular plan. You will need to “shock the system” to keep making improvements and strength gains. Also, it is always wise to take a week or so of complete rest every 2-3 months – there is nothing like a short break to recharge yourself both mentally and physically.

3-2-1-GO!

Quick Tip #1

Dark Chocolate is full of kind of Flavonoid known as Flavanol that has been shown, according to Dr. Jonny Bowden PHD, to prevent fat like substances in the bloodstream from clogging the arterie

Quick Tip #2

A recent study revealed that Resistance Training was far superior to aerobic activity in increasing testosterone secretion in males and Progesterone secretion in females. These hormones, when secreted, are responsible for causing the release of another hormone called ‘Hormone Sensitive Lipase’ that is a catalyst to burning fat

Quick Tip #3

Adding a spoonful of cinnamon on top of ‘whole grains oats’ breakfast cereal, makes for a very delicious and healthy morning starter.

Quick Tip #4

According to the Journal of the Royal College of Physicians garlic not only lowered bad cholesterol (LDL) by 10% but it also increased the good cholesterol (HDL) by up to 17%. In the same study garlic lowered triglycerides (blood fat) by up to 17%.

Quick Tip #5

If you are trying to slim down, minimize consuming calories through fluids such as soda, sports drinks and milk products. By drinking only water you can drastically cut down on empty calories.

Quick Tip #6

A new study revealed that people who tend to skip breakfast have a 4.5 times higher chance of becoming obese.

 

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Check out www.eaglefeathernews.com for articles on fitness.

Health, Sports

Fitness Tips from Fitness 2J2: Warm-up for your run/jog

Joel Pedersen | July 16, 2014                                                                                                 The past couple of months we at Fitness 2J2 have been preparing for the NAIG Lance Run and the Honour Run from Saskatoon to Batoche.  The training has included the functional fitness, strength and conditioning along with the programing of 5km to 10km distances. One of the important parts of training and running is the warm-up.

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2014 NAIG lance runners.
There are a number of reasons and factors for the warm-up. As it sounds, it is to warm up the body to get those muscles working with blood flowing, to loosen your joints to shake out the stiffness by increasing the synovial fluids to the joints “loose goose;” increase the heart rate (HR) gradually as you don’t want to start from zero to running speed, so that when you start your run your heart does not have to make a huge jump; finally, and I think the most important, is to mentally prepare, to get “your mind in the game,” shake off what nervousness you may feel and to increase your confidence for your journey.               General warm ups consist with an easy jog almost a shuffle pace, you should be able to have a conversation with out problem.  This could also be at a brisk walk pace.  Dynamic stretches “from your nose to your toes” warms up the body and moves the joints in full range of motion (ROM), especially the hips, knees, and ankles. Leg swings, side shuffles, bear hugs, “Musqwa hugs,” etc. For getting the HR up, some short sprints 75-85% of your sprint speed, usually done before the run starts.The next time your getting ready for a run or a jog try this routine and see how it goes: you can always scale it to level you are at.  Remember this is a warm-up: don’t go to hard on the drills.  Good luck.

EASY JOG/WALK 3-5mins

DYNAMIC STRETCH  3-5mins

SHORT SPRINTS 3-5mins of 3-5 X 25-50m

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Fitness Tips from Fitness 2J2: Training versus working out

Joel Pedersen | June 19, 2014                                                                                      Recently, I was asked a similar question with regards to training and working out by two different people, one in Pelican Narrows, the other in Green Lake.  Working out and training sound similar; however, I see a difference, it’s in how you think and act. Have you ever gone to the gym to do some weights maybe some cardio, with no structure? Or gone in with an idea of what you want to do, however no set direction of what to do?                Training has a sound purpose: there is a goal for everything that you do and it’s to reach a certain goal.  When people say they are “training,” it’s usually connected with achieving some athletic goal, perhaps your first race or improving on a personal best. Have a goal, and a structured plan to reach your goal. By saying you are training does not mean it has to be directly related for athletics: it can be for better quality of life or a fitness goal.

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Another good training option: anacondas!
Some people’s goals may vary from losing weight/fat, gain weight/build muscle. Some feel that by just going to the gym using equipment that they will meet their goal. Half an hour on the treadmill or elliptical, couple arm curls and that’s the workout. Shift your mind from just working out to training, which will force you to make a plan to meet you outcome. The next time you go for a jog or to the gym, change your mindset your going to train.

Congratulations on another successful winter-spring session with the St. Mary’s Wolf-Pack, again completing the 5Km run at the Bridge City Boogie.  We are now programming with a learn-to-run program with the Honour Run to Batoche Team and the NAIG Lance Runners.                                                                                                                              Here’s another workout to try:                                                                                                 5-10 min warm up15min skill development such as air/front/overhead squats 1min run/jog then 1min walk for 20mins5-10min cool down.                                                                                              Remember to track your progress: aim to do this three times during the week and once on the weekend.

For more ideas, read Fitness 2J2’s May tips.

Fitness Tips from Fitness 2J2

Joel Pedersen | May 16, 2014                                                                                                One of the first things I talk about with people when it comes to healthy lifestyle is how fitness should be an equal balance with mind, body and spirit.  This is how we as Aboriginal people lived for many years, in a healthy holistic way, pre- and post-European contact.For you to achieve your fitness goals, you need to have consistency and follow a fitness plan. Don’t worry too much about details at the start.  When developing consistency, make sure you track your progress:there are lots of APPs and fitness outlines you can download or use pen to paper to keep track.Don’t be afraid to work hard: many people lack intensity in their training and wonder why they’re no longer reaching their fitness goals.  I would suggest they’ve gotten comfortable and don’t push themselves.

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Dream big: one day maybe you can run one, too!
We all have to set fitness goals. Some may be weight loss, strength gains, quality of life, improving athletic performance, or a combination of all.  The take away is you need to have intensity, to push your body and prove to your mind that you can push past your comfort zone, which is the way you will improve.If you have never heard of the Principle of Overload, here’s a quick definition for you: The principle of overload states that a greater than normal stress or load is required for training adaptation to take place.Word of caution: although you need intensity in your workouts, recognize you can.t always be pushing your limits. You can work hard, but you also need to work smartly: listen to your body, learn what discomfort is and what actual pain is, and use recovery days. In order in improve, we need to be willing to put in the work and effort.

Here is a quick Functional Fitness and Pilates style workout to try:

  • 10 pullups
  • 30 bicycles
  • 10 toe touches
  • 30 rollups
  • 10 mountain climbers
  • 250 metre run                                                                                                                  Do 4 rounds of the above exercises. Remember to track your progress! And don’t worry if you can’t do four sets the first time: just try to do a bit more each time you do it. Aim to do this workout three times a week.

Contact Fitness 2J2 for information on training in your community at (306) 281-5338,e-mail Joel or visit Fitness 2J2’s website.

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Saskatoon Special Olympics Athletes and Coaches Soccer and Swimming teams, winter and spring sessions.

——————————————————————————————Active Cookbook: Easy Breakfast Recipes For Athlete.                                                      Over Thirty-one million North Americans skip breakfast every day, according to data compiled by market research company The NPD Group. If you’re an athlete who doesn’t eat before noon, your metabolism, performance and concentration will likely improve if you simply consume a morning meal. But, what’s the best breakfast to eat?                              A study published in the International Journal of Food Sciences and Nutrition offered 14 participants four different breakfast options: two fat-rich meals, one low-fiber and high-carb meal and one high-fiber, high-carb meal on separate mornings. After breakfast, the subjects completed appetite and alertness ratings, and recorded their food intake for the rest of the day. Study results found:                                                                                         – The high-fiber, high-carb meal kept participants sated the longest- Participants who ate the high-fiber, high-carb meal showed the highest alertness ratings between breakfast and lunch.                                                                                                                                       – Participants ate more total calories and fat during the day when they ate the high-fat breakfasts                                                                                                                                 – Researchers found that subjects who ate the low-fiber, high-carb breakfast tended to stay satisfied longer than those who ate the high-fat meals, but for less time than those who ate the high-fiber, high-carb meal.                                                                                    What does this mean for athletes? Eat a high-carb, high-fiber breakfast as often as you can. It’ll not only restock the muscle glycogen you deplete after each training session (even if your workout isn’t until the afternoon), but it’ll also help you manage your weight. And it’ll help you concentrate better on work, training, errands or other tasks you need to get done before lunch. Here are 10 easy breakfast recipes that provide the carbs, fiber, protein and variety that athletes need.

http://www.active.com/nutrition/Articles/Active-Cookbook-Easy-Breakfast-Recipes-for-Athletes

Not enough time to workout?  You got 10-15min?If you’re short on time, try this: 13 sets of 0:30 work, 0:15 rest. Perform burpees, squats, and mountain climbers in that order (0:30 burpee, rest 0:15, 0:30 squats, rest 0:15, 0:30 mountain climbers, rest 0:15, and repeat until you’ve done each 13 times). Do the first few sets slow, and as you warm-up, perform them faster. Modify the exercises accordingly.

You may hear coaches and trainers talk about constantly switching up your training to confuse your muscles (so called muscle confusion). This is so the body doesn’t adapt to the training. If it does, it becomes efficient, therefore less calories are burned. Since when was adaptation a bad thing? To improve is to adapt and random “confusing” training does not accomplish that goal.  The body needs new stimuli to improve, but that is not achieved through randomized training. When you’re learning a new skill, do you practice random drills to improve? Do you throw stuff on the wall and hope for the best? No, you practice specific drills to improve a skill. You practice the drills over and over again. As you become proficient, you practice different and more challenging variations of that skill.   To adapt and become efficient is not a bad thing. It’s a good thing. Becoming efficient allows you to work harder because you can. And when you put in harder work, you will burn more calories.                                                                                                                                     A couple tips when developing a strength training plan:                                                        1) Choose multi-joint compound movements:  Squats, deadlifts, presses, and pulls, these are your bread and butter exercises. Become strong with these exercises and you will notice a difference. Isolation type training is just icing on the cake, never the cake.                                                                                         2) Follow the principle of overload:To improve the strength of muscles, bone, tendon, and ligaments, you must stress the body. Increasing the weight is one way, but it’s not the only way. Performing more reps, more sets, decreasing rest time, changing grip, changing stance, and changing the tempo all place stress on the body. You don’t need to overhaul your entire training program with new exercises, simple tweaks is enough.

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sugar in drinks

Avocado

 

food

Now, putting it all together you can see that a traditional muscle building meal is 1 + 2 + 3: (lean + starchy + fibrous)

eggs + oatmeal + omelet veggies
tilapia + rice + broccoli
chicken breast + sweet potato + asparagus
polish sausage dog + combo pizza + very berry sundae from COSTCO 🙂
Now that is some eating FUN!

During your workout you use muscle gylcogen stores to fuel the activity. These stores must be replenished for optimal muscle recovery and repair. A snack that combines a moderate source of carbohydrates with a small protein source is your best choice. Your post-workout snack should be eaten within an hour of finishing your workout in order to maximize the recovery.

  1. A glass of skim or 1% milk
  2. Plain low-fat yogurt
  3. Bagel with roasted turkey breast, mustard & veggies
  4. Tuna salad with mayo on a whole-wheat pita
  5. Smoothie blended with banana, orange juice and vanilla yogurt
  6. A glass of sports drink and a cup of cottage cheese
  7. A glass of juice and a handful of roasted soy nuts
  8. 2 oz. low-fat cheese and crackers
  9. Vegetable bean soup and a roll
  10. Dried fruit and 2oz. of cheese

A quick and easy read by Daniel Wallen on why counting calories suck. In my opinion, I’m in agreement. Calorie counts are always estimates, and people tend to underestimate how much they’re actually eating.   Check it out http://homegrownandhealthy.com/eating-should-be-about-pleasure-and-nourishment-not-math-and-restrictions/

 

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