Author: trainitright

Good Morning TIR Fam! I hope that your week is has gone amazing! 

Did you know thet September is the new January!

 Embracing Fall Goals:

September is the new January because summer is over and it is time to get back into your routine and focus on yourself. You might set a goal and join a new gym but who is keeping you accountable? That is where I come in! Im here to plan and program for you!

Now, let’s look ahead to the autumn season. Time to reflect on your exciting fall wellness goals and how you plan to transition your routine. Whether it’s adapting your workouts to the changing weather, experimenting with seasonal recipes, or focusing on mental well-being, your goals are important. So now is the time to get started!
Need help with training, nutrition and supplementation? I have online coaching slots available. 

I can help! I now have client spots open....

SERIOUS INQUIRES ONLY.

I have helped hundreds of men and women achieve their goals not just for stage but through transformation/lifestyle coaching.

For anyone interested in coaching - I have limited spots available for prep, off-season and transformation left. So if you are serious about your goals.

Contact me NOW

or

Sign Up HERE

I also do ONLINE POSING for:
BIKINI
FIGURE
WELLNESS
MENS PHYSIQUE

Contact me NOW

Not interested in coaching but still want to support me and my sport....click HERE Thanks so much!

GoodLife Fitness named title sponsor for HYROX Toronto 2024

Legendary indoor fitness race comes to Canada, adds a second day

Toronto, June 26, 2024 - HYROX, the World Series of Fitness Racing, today announced GoodLife Fitness as its official title sponsor for HYROX Toronto 2024, the first ever HYROX indoor fitness race in Canada happening October 5 and 6, 2024 at Enercare Centre.  GoodLife’s sponsorship unlocks an extra date for the previously sold-out competition, creating capacity for 9,000 competitors and 10,000+ spectators.

GoodLife members and employees will have special access to the HYROX Toronto events with a member lounge and other promotional programs. GoodLife will sponsor athlete communications and pre-race check-in, as well as event rankings, individual results and finisher certificates.

“As Canada’s largest fitness club chain, GoodLife offers the widest selection of training programs, amenities and equipment to train for HYROX, including strength, functional, and cardio equipment, Turf Zones for sled pushes, REGYMEN classes and more,” said Tammy Brazier, senior vice president of marketing, partnerships & external relations with GoodLife Fitness.  “Our associates and members are already training for HYROX, so it was a huge opportunity to be able to bring the event to Canada and open the door for more competitors and spectators to join this mass participation fitness event. HYROX is truly an event for all ages and abilities.”

HYROX chose to work with Canada’s largest fitness chain for its first Canadian event because of GoodLife’s network of well-equipped clubs and its huge member base across Canada.  

“GoodLife Fitness is an amazing partner for us as we continue to build our presence in Canada, a household name with over a million members at all levels of fitness, said Douglas Gremmen, managing director, HYROX USA & Canada. “As a mission-led business that aims to give everyone in Canada the opportunity to live a fit and healthy life we knew from our earliest conversations that we were aligned not just as partners but in our respective philosophies.”

HYROX combines both running and functional workout stations, where participants run 1km, followed by one functional workout station, repeated eight times. This race  format remains consistent across the globe, enabling global leaderboards and a cumulative World Championships at the end of each race season. HYROX athletes aged 16-89 can compete at their own pace. Participants do not have to qualify or meet entry criteria to take part, and there are no cut-off times.

Race Tickets: Tickets for HYROX Toronto go on sale June 29 at 8 a.m. EST. Interested participants are encouraged to sign up on the waitlist before that date at HYROX Toronto | HYROX. 

Location: Enercare Centre in Toronto’s Exhibition Place (1-100 Princes’ Blvd, Toronto)

Date: October 5 and 6, 2024

Ticket Price:           

Singles: CAN $ 150

Doubles:  CAN $ 140

Relay: CAN $ 60

About HYROX:

HYROX is the Global Sport of Fitness Racing, inspiring people worldwide to engage in the healthiest form of training and competition on earth. HYROX connects the world’s training communities with a sport, a training methodology and a lifestyle that is accessible to all and conveys the transformative benefits of training and competition to a globally connected audience. www.hyrox.com

About GoodLife Fitness:

GoodLife Fitness started in 1979 in London, ON, and has since grown to become the largest chain of fitness clubs in Canada and the fourth largest in the world. Founder and CEO David 'Patch' Patchell-Evans started the business with one purpose…to give everyone in Canada the opportunity to live a fit and healthy good life. Membership to GoodLife Fitness gives access to clubs, amenities and virtual workouts that help to achieve this purpose. With hundreds of clubs from coast-to-coast, the GoodLife team is helping to transform the health and fitness of people across Canada every day. www.goodlifefitness.com

How to protect yourself from the health effects of extreme heat

Did you know that when the outside air temperature is 23ºC, the temperature inside a vehicle can reach over 50ºC?

Many places in Canada have a high number of extreme heat events or heat waves. Extreme heat can put your health at risk, causing illnesses like heat stroke and even death. It is important to take precautions to protect your health and the health of your family and loved ones.

What are the signs and symptoms of heat illness?

• Heat exhaustion can cause skin rash, muscle cramps, dizziness or fainting, nausea or vomiting, heavy sweating, headaches, extreme thirst, dark urine and decreased urination. If you experience any of these symptoms during extreme heat, immediately move to a cool place and drink water preferably.

• Heat Stroke is manifested by a high body temperature, confusion and lack of coordination, dizziness or fainting, no sweating, but very hot, red skin.Heat stroke is a medical emergency! Call 911 or your local emergency number immediately. 

While extreme heat can put everyone at risk from heat illnesses, health risks are greatest for the elderly, infants and young children, people with chronic illnesses (like breathing problems, mental illness and heart problems), people who work or exercise in the heat, homeless people and people with low-incomes.

During extreme heat, the most important thing is to keep cool and hydrated. Remember that you should never leave people or pets inside a parked vehicle or in direct sunlight.

Stay hydrated

Drink plenty of liquids (especially water) before you feel thirsty to decrease your risk of dehydration (not having enough fluids in your body). You may be dehydrated even if you are not thirsty. Stay hydrated.

• If you eat less, you may need to drink more water.
• Drink water before, during and after physical activity.
• Remind yourself to drink water by leaving a glass by the sink.
• Eat more fruits and vegetables as they have a high water content.
• Flavouring water with natural fruit juice may make it more appealing.

For more tips, please visit Extreme heat events.

Health Canada, Ontario Region

Comment se protéger des effets de la chaleur extrême sur la santé

Saviez-vous que lorsque la température de l'air extérieur est de 23 °C, la température à l'intérieur d'un véhicule peut atteindre plus de 50 °C?

De nombreuses régions du Canada connaissent des périodes de chaleur accablante ou des canicules. La chaleur accablante peut causer des coups de chaleur et même entraîner la mort. Il est important de prendre des précautions pour protéger votre santé, ainsi que celle de votre famille et de votre entourage.

Quels sont les signes et les symptômes d’une maladie liée à la chaleur?

• L’épuisement par la chaleur peut causer des éruptions cutanées, des crampes musculaires, des étourdissements ou l’évanouissement, des nausées ou des vomissements, la transpiration abondante, des maux de tête, une soif extrême, une urine foncée et une diminution du débit urinaire. Si vous manifestez l’un de ces symptômes en période de chaleur accablante, dirigez-vous immédiatement vers un lieu frais et buvez de l’eau préférablement.

• Le coup de chaleur se manifeste par une température élevée du corps, la confusion et le manque de coordination, des étourdissement ou l’évanouissement, aucune transpiration, mais la peau rouge et très chaude.Le coup de chaleur est une urgence médicale! Composez immédiatement le 911 ou le numéro des services d’urgence locaux.

Bien que la chaleur accablante rende tout le monde vulnérable aux maladies liées à la chaleur, les risques pour la santé sont plus grands pour les personnes âgées, les nourrissons et les jeunes enfants, les personnes qui souffrent de maladies chroniques (comme les problèmes respiratoires, les maladies mentales et les problèmes cardiaques), les personnes qui travaillent ou qui font de l'exercice à la chaleur, les personnes sans-abri et les personnes à faible revenu.

En période de chaleur accablante, le plus important est de rester au frais et de s'hydrater. N’oubliez pas qu’il ne faut jamais laisser des personnes ou des animaux de compagnie dans un véhicule stationné ou à la lumière directe du soleil. 

Restez bien hydraté

Buvez beaucoup de liquides frais (surtout de l'eau) avant d'avoir soif afin de diminuer votre risque de déshydratation (quantité insuffisante de liquides dans le corps). Vous pouvez être déshydraté même si vous n'avez pas soif. Hydratez-vous.

• Si vous mangez moins, vous devrez peut-être boire plus d'eau
• Buvez de l'eau avant, pendant et après toute activité physique
• Laissez un verre près de l'évier afin de vous faire penser à boire de l'eau
• Consommez plus de fruits et de légumes, car ils contiennent beaucoup d'eau
• Rendez l'eau plus attrayante en l'aromatisant à l'aide de jus de fruits naturels

Pour d’autres conseils, consultez la page Évènements de chaleur extrême. 

Santé Canada, Région de l’Ontario

Trainitright Upper Body Workout - Give it a Try!

The weight should be heavy enough that the rep range is challenging, but you are not hitting failure.

Seated DB Military Press

Setup: Sit tall on the end of a flat bench, holding a dumbbell in each hand. Hold the weights above your shoulders so elbows are at 90 degrees and slightly in front of you, palms facing out.

Action: Extend your arms to press the weights straight overhead. Lower back down with control and repeat.

Split Stance One-Armed Row

Setup: Hold a dumbbell in one hand and place the opposite hand on a bench for support. Stand with one foot forward and the other back with knees slightly bent.

Action: Bend your elbow and pull the dumbbell to your hip. Lower back down and repeat. Complete all reps then switch sides.

DB Low-Incline Bench Press

Setup: Adjust an incline bench to approximately 30 degrees. Hold dumbbells with an overhand, shoulder-width grip with arms locked above your chest.

Action: Bend your elbows and lower the weights with control until it makes contact with your chest. Press back up to the starting position and repeat.

Barbell Pendlay Row

Setup: Stand in front of a weighted barbell on the floor. If needed, place ends on platforms to elevate them. Hinge from the hips and grab the bar with an underhand grip.

Action: Bend your elbows and pull the bar to your waist quickly, then lower back down with control all the way to the floor. Reset your stance if needed and repeat.

Push-Up

Setup: Get into high plank position, keeping your neck neutral and forming a straight line with your body.

Action: Bend your elbows to lower your chest towards the ground. Extend your arms to press back up. Repeat.

Bent-Over Plate Row

Setup: Stand holding a weight plate with hands gripping the sides. Hinge from the hips and lean over, keeping your back flat. Extend your arms downwards.

Action: Bend your elbows and pull the plate towards your torso. Lower back down and repeat.

Actress Maggie Q’s Famous Green Juice Recipe

Combine all ingredients in a blender:

• Handful of ice cubes
• 1 stalk of kale
• 2-3 dandelion greens
• Handful of cilantro
• 1 ruby red grapefruit (quartered)
• 1 cucumber (peeled and quartered)
• 1 cup water
• 1 Advanced Restorative Probiotic from ActivatedYou (open capsule, pour out powder)
• 1 teaspoon of agave for sweetness

Blend till smooth and enjoy your new favorite, fibrous morning drink!

Extra Notes:
You’ll need a high-speed blender to really *obliterate* your vegetables and get the desired consistency!

You can also watch a video of Maggie Q making this recipe on her Instagram by clicking here.

Summer is practically hear and let’s face it. No one wants to be slaving away every day over a hot stove in the sweltering heat. Thats where meal prep comes in handy. All you have to do is take a few hours once or twice a week and prepare all of your meals in advance. It saves you loads of time and energy in the long run. Saving your time isn’t the only great thing about meal prep because preparing in advance also ensures that you will stay on track. So instead of reaching for fast food or quick fixes you have your pre made meal right on hand. If you arrange your meals accordingly you can have delicious meals lined up in a row right in your refrigerator to grab and go for the whole week. 

Not only is meal prep a great way to stay on track but you can make healthy meal prep food in a mason jar. You can pick mason jars up at most local dollar stores, home suppliers or department stores. Once you start using mason jars you soon will realize that they are very versatile. You can make anything from breakfast, salads, pastas, rice bowls, snacks or even desserts just to name a few. They are also very aesthetically please and keep well when sealed and placed in the fridge. 

The following 3 recipes are a great start to healthy meal prepping in a jar and I hope that they inspire you to be creative and make your own recipes or add your own personalized twists to these ones. Don’t be afraid to make your favorite meals. Just make sure to layer the wet ingredients on the bottom and layer up from there. The beauty of a healthy meal in a mason jar is that most anything works. Enjoy!

Peanut Butter and Banana Overnight Oatmeal

Ingredients:

½ ripe banana, mashed

½ cup Oats

1tsp ground cinnamon

⅓ cup unsweetened almond milk (if you want chocolate oats just substitute chocolate-flavored almond milk for the plain almond milk)

¼ cup plain greek yogurt

1 tbsp peanut butter (organic preferred)

1 tbsp liquid honey (optional)

1 scoop protein (flavour and brand of choice)

Instructions:

In a jar combine banana, oats, cinnamon, almond milk, yogurt, peanut butter and honey. Stir well, then seal jar and give it a good vigorous shake to make sure the oats are coated with all of the liquid. 

Refrigerate overnight.

Serve cold or remove lid and microwave on high for 1 minute or until desired temperature is reached. 

Serve in the jar.

Tofu, Snow Pea and Cabbage Rice Jar

Ingredients:

1 ¼ cup water

½ long-grain brown rice

¼ tsp sea salt

3 tbsp of sesame dressing or your choice

½ cup snow peas

½ cup sliced carrots

1 cup sliced cabbage

1 cup cubed firm tofu

Instructions:

In a medium pan bring water to a boil over high heat. Stir in rice and salt. Cook. 

First pour dressing of choice into the bowl. Then layer the rice, snow peas, carrots, cabbage and tofu. On top. Seal the jar and refrigerate for up to a day.

Remove the jar from the refrigerator a minimum of 30 minutes before serving. Turn the jar upside down in a bowl and let the dressing coats the rice.

Rainbow Fruit Salad Jar

Ingredients: 

¼ cup diced strawberries

¼ cup diced pineapple

⅓ cup diced mango

¼ cup diced watermelon

Instructions:

Layer the fruit in the jar.

Seal and refrigerate for up to 3 days.

Serve in the jar.

An injury can derail more than just your physical health. You need to take an injury seriously so that you don't experience chronic pain issues. Here are some of the strategies that you can use in order to realign your back and get things back to normal.

Seek Medical Aid

The first thing that you should do following any severe injury is to seek medical attention. Determining the extent and scope of your injury will give you more information about the best way to get your back realigned. Your doctor may recommend that you start with physical therapy in order to improve your injury. This generally involves a series of stretches and other types of exercises that will help you cope with your day-to-day life.

Visit a Chiropractor

In some instances, it can be to your best advantage to schedule a visit with a chiropractor. They can help you with your alignment issue so that you can more fully recover from your injury. A simple adjustment may be all that you require so that you can get back to living your life. For more serious issues, you may need to schedule several appointments in order to resolve your issue. Speak with Chiro  about your goals to help you achieve the most out of your visits.

Enroll in Yoga

Yoga is a good form of exercise because it focuses on improving your flexibility. It can also help to increase your mobility so that your back will realign in a more natural manner. You may be able to prevent future injuries from occurring if you continue to practice yoga. There's nothing wrong with being more flexible and this is what yoga can do for you if you're willing to put in the effort. Another benefit of yoga is that it can help to strengthen your core muscles.

Invest in Core Strengthening

There are a variety of different types of stretches that can help with your adjustment issue. Pelvic floor exercises, planking, and side to side stretches with weights can help you. Another option is to get an exercise ball and work on your balance. It may not seem like much, but over time, these types of exercises are increasing your core strength so that you can recover from any injuries or prevent them from occurring in the first place.

Back problems can get worse over time if you don't work towards improving your health. Use these ideas so that you can realign your back and return to your previous physical abilities.

Alicia Bell

@trainitright

Personal Trainer located in Toronto, Ontario

www.trainitright.com

All runners need to work on posterior chain strengthening during the off season. Whether you are already doing a strengthening routine or off season weight training is brand new to you the following 3 exercises should be implemented into your routine. These exercises will strategically strengthen the glutes to aid in better running economy, strength and speed in the spring. If you are lifting heavy please make sure to use a spotter. Correct technique should always be used when performing strengthening exercises. Make sure that you perfect your form first before increasing the amount of weight used. Once technique is mastered add weight to these exercises and your glutes will primed for the spring running season.

Box Squat 

3-4 sets x 8-10

Contrary to popular belief simply performing regular squats are not always the best thing for the butt. When the average person squats only a small portion of the movement targets that area. It’s mainly a quad dominant exercise. Box squats are primarily posterior chain and therefore the glutes are doing most of the work.

Technique:

Place an appropriate amount of weight on the bar. Make sure to use a wide stance, leaning forward and sitting back this stretches the posterior chain. Do not lose tension of the muscle by sitting down fully. Maintain tension of the legs and hips, and make sure to keep the bar over your toes. You will have an arched back and will be leaning forward at the hips. Do not to rock back in the squat when initiating  the upward movement. 

Deep Walking Lunge

3-4 sets x 8-10

The deep lunge like the box squat when you are at the bottom of the movement the glutes are stretched. This causes you to use the glutes to get out of the bottom position and will help you strengthen them.

Technique:

Place the weights in each had. First take a big step forward causing you to lean forward at the hip. Lean forward the entire time, press through the heel and power into your next lunge staying in a straight line.

Glute Bridge

3-4 sets x 8-10

This exercise also helps target your glutes specifically because you are contracting them at the end range of the motion.

Technique:

Place the weight safely above your hips. You may use a towel or foam covering for protection. Then place your upper back across a low bench, soft box or floor if the others are unavailable. Your feet should be placed shoulder width apart, with your toes pointing 

slightly out. As you push your hips up focus on squeezing the butt to lift the weight. 

Hold for one second at the top of the movement.