Complete minimally to perform maximally

Guest Blog by Steve Morley

It’s marathon season. Adult distance runners are a funny lot. They’ll declare sometime in the year “I’m going to run a fall marathon”. They may even commit to a training plan. What happens though is that they are like a dog that sees a squirrel. They focus on the squirrel. Then another squirrel goes by, and then that’s all they see.

For a distance runner the squirrel might be a local 5k race that happens the week before. It could be some event that happens like a corporate relay fitness challenge, or a charity 15k run. These are all great things to do, and can be incorporated into the training plan. That’s the key. If you get a training plan from an online source, and you print it off and put it on the fridge that’s good. What happens when life gets in the way? You have to drive the kids to track practice, or they have to stay late and band, you have a conference to go to, all these things can make you modify your training plan. You should modify it.

That’s not what happens though. You’ll do all of those things, and then you’ll try to cram in your marathon pace long run next Sunday. So as a result of juggling a full life you get hurt. Some people will muscle through the injury and they’ll do the workout, and get even more hurt.

Probably very few of these plans mention cross training, like non-impact activities like biking or inline skating, or even cross training by doing hill repeats or the occasional speed session.

The body of an adult distance runner is funny too. Even adults adapt. Those muscles that do the same thing over and over again adapt. They become more efficient and as a result they have to do less work to produce the same output. There is less overall muscle recruitment so therefore you need to change up what you’re doing, to trick your body into working harder.

Stare at the fridge, is your training diet in need of some super charging?

So what are you going to do about it?

You may not do anything – this time. Consider the principle of adaptation again. The training plan says you will do a 25 minute tempo run on Thursday. It’s in your plan, and you know from last Thursday that your tempo pace is X, so therefore this Thursday your pace will be X. What many people fail to consider is that their fitness improves with training. If it didn’t, everyone would perform the same and everyone would arrive at the finish line at the same time.

So given the principle of adaptation, your pace for any given workout throughout that plan your times will change. For the tempo run example, a far better indicator of how to perform, would be perceived level of exertion. In the example of the 25 tempo run it should feel comfortably uncomfortable and you should feel like you could do it at that effort for an hour.

How do you compete minimally to perform maximally when all these squirrels are around? It seems like every weekend brings on a new race, and you could jump into many of them, and while you might be fit and see some great results, if the marathon is your thing, then doing one of these events “out of season” will negatively impact your goal that you have set for yourself. A goal without a plan is just a dream.

Pick your events. A 5k doesn’t really fit, so pass it by. You might say “well I can just do this race as a tempo”. Then the gun goes off and you’re racing it, and then it takes 3 days to recover to get back on your training plan. Then the next weekend is a 10k, or a duathlon, the cycle perpetuates itself and you never get back to your plan, and then when race day comes you are so tired, that you don’t even want to be on the start line.

Remember what’s on the fridge needs to be modified as your life is modified. If you had the greatest of intentions to follow this training plan 100% of the time and life throws you a curve, take yourself off the hook and reboot your goal. Listen to your inner voice and trust what it is saying to you. Have a three tiered goal strategy. Have a goal that you can drive home after the race is done where you aren’t saying things like “I should have done”, or “I wish I had done”. Next have one that is a little more challenging, even if your training didn’t go as planned. Finally have one that is for when all the planets align and everything goes right.

On the day of the race, when you’re warming up, remember what you did to get to the day of the race. If doubts creep in on what you may not have done, refocus back to what you did do. The hay is in the barn. Go have fun.

(Image via pixabay https://goo.gl/FeuyYr)

Did you know that you don’t necessarily have to pick up a weight to get a good workout in? Using your bodyweight can be just as tough and rewarding. Here are some of the best bodyweight exercises for your body parts:

Chest/Triceps

Very little needs to be said on this matter; everyone knows that the push-up is a great bodyweight exercise for your chest. The great thing about push-ups is that there’s room for alterations. You can drop your knees down if you’re unable to do a normal push-up. You can do clapping push-ups if you find normal ones too easy. You could even try one handed ones if you’re arong enough.

Also, you can alter the angle of your body to target different parts of the chest. Put your feet on a bench and do incline push-ups to target more of your upper chest.

Or, if you bring your hands in close and do a push-up, you’ll be targeting your triceps more. This is actually one of the best tricep exercises you can do.

Shoulders

For shoulders, you can do a variation of a push-up. It’s called the pike push up and starts off in the classic downward facing dog yoga pose. You then let your forehead drop close to the floor then push back upwards. It can be tricky to get the movement right, but when you do you really feel it in your delts.

Alternatively, you can do a handstand presses if you’re experienced and strong enough. Do your handstand up against a wall for safety and stability.

(Image by skeeze https://goo.gl/Pt5IEy)

Back

One of the best exercises you can do for your back is the pull-up. It’s a simple movement that involves grabbing a bar overhead and pulling yourself up off the ground.

Of course, pull-ups are a hard exercise to do, and not everyone can do them. If you can’t do a pull-up, or don’t have any way to do on in the home, do an inverted row instead. This is a much easier exercise to do, and you can alter the difficulty based on where you place your legs. If you’re in the gym, you just need access to a squat rack or smith machine to do this.

Biceps

Bodyweight exercises for the biceps are similar to the back. The best one is called a chin up. It’s like a pull up only you grab the bar with an underhand grip. Plus, you should focus on using your biceps to curl your chin up over the bar.

Likewise, you can do inverted chin curls, which are similar to the inverted row. But, you grab with the underhand grip and use your arms to curl your body up. This is an absolute killer, and your biceps will soon feel pumped.

Legs

The best bodyweight exercise for legs is squats. Doing loads of squat variations is a great idea to build leg strength without needing weights. You can do jump squats for an extra challenge, or one legged squat if you feel up to the challenge.

Another favourite bodyweight exercise is the lunge. There are many lunge variations that are fantastic for strengthening legs and building muscle.

Would you like to get in shape and turn your body into a fitness machine? Do you look at old movies starring Arnold Schwarzenegger with envy? Then now could be the best time to start working on your muscles. Most people don’t know where to begin, and so we’ve made some suggestions on this page. The basic rule of thumb is that you don’t want to push yourself too hard. You will cause an injury and set yourself back considerably. Start slow, and build on your routine when you feel more comfortable.

Join a local gym

It might sound obvious, but the best course of action usually involves joining a gym. The only issue is that many people struggle to find the motivation they need. That is why you should encourage a friend to come along for the sessions. Either that or you should pay for the services of a personal trainer. You will notice an improvement by the end of the first month if you train regularly. It’s a big commitment, but exercise is the only way to get your body in shape.

Try a self-defence class

There are lots of different self-defence classes you might like to choose. Some people like to stick with something traditional and popular like Karate. Judo is also a top choice for many folks who are just starting out. However, those of you who want to try something different might consider Krav Maga. The boss of IDF Training told us it is one of their most sought after classes. People come from all around the country to take part. The self-defence system was designed for the Israeli military, but it has become popular all over the world.

Buy weights and set them up at home

Those of you who are more interested in building muscles than getting fit should purchase some equipment. That is the best way of taking your training to the next level. Presuming you have a spare room in your home, you could create a personal gym. Make sure you have lots of weights and a decent bench so you can work out at times that are convenient for you. Again, asking a friend to come round and take part is a wise move. You will have someone there to help if you injure yourself, and they will provide much-needed encouragement.

Run every morning before work

It’s a good idea to go out running for half an hour before work. That is the best time of the day to get your fitness regime started. You don’t need to pay for access to a local track. Just jog around the streets in your area. Make sure you purchase appropriate running shoes, so you don’t damage your body. It might have been okay to run in school shoes when you were a child, but adults need more support. Your body is not as young as it used to be. Try to find shoes with memory foam soles for the most comfortable experience.

You should have enough ideas to get started right now. Maybe you should see how many press-ups you can do at the moment? Perform your new routine and then see how that number has increased in a few weeks. It’s important that you can tell how much difference your exercise is making. It could be wise to get hold of a pedometer too. That will give you a basic idea of how far you’re running.

Good luck!

Gregor

Source:

One of the most common questions that people often ask me is “how can I take my training to the next level?” and it’s a very valid concern. After all, it’s only natural that you want your hard work to produce the best results.

There’s no quick answer to this one, but you can get more from your workouts by taking heed of these tips below. Try them out now, and you should soon see far greater results in the gym and the mirror.

Mix Up Your Training Regime

If you’re finding that your routines aren’t getting the desired results, it could be down to two things. Firstly, you might not be working hard enough. Alternatively, it might be a case of your body become acclimatized to the current strategies.

Shocking the body into overdrive by mixing up your routines is one of the best upgrades you can make. Try hitting a high-intensity interval training program to drive your results to the next level. Meanwhile, attempting new sporting activities should keep exercise fun.

Making this change will make your workouts more exciting while the increased results will make them more fulfilling. You couldn’t ask for much more.

Improve Your Nutrition

Your training is crucial to gaining the best results. But every gym-goer should be aware that diet forms the foundation for everything you achieve.

While employing a positive diet will serve you well, you should also consider muscle building supplements. Adding these to your daily ritual won’t just give your body a natural boost. It will also help provide extra motivation to work out as regularly as your schedule allows.

Your body is a machine, and it won’t perform unless you give it the right fuel. Take care of this vital aspect, and you should be just fine.

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Invest In Better Equipment

Compared to other forms of leisurely activity, working out is pretty cheap. A monthly gym membership costs less than one night out down clubbing while clothing is pretty reasonably priced too. However, there’s no reason that you can’t treat yourself by embracing the latest technology and gadgets.

Running belts and other products can help push your workouts to the next level. Meanwhile, investing in these items should serve as a slight guilt trip that will encourage you to stay on track too.

Furthermore, there are plenty of mobile phone Apps to aid your workouts. Even if it’s only a music streaming service, you should embrace these facilities with open arms.

Team Up With A Buddy

One of the biggest struggles that many gym-goers face is motivation. Let’s face it, fitting exercise around a hectic schedule or work can be difficult. If you’ve found yourself taking one too many off days, it might be time to team up with a friend.

Working out with a friend brings many benefits and should help keep you on track. Better still, the social aspects will probably make working out more fun. Once you start to see this as a social event, as well as building a better body, you should find yourself skipping days on a far less frequent basis.

Ultimately, if you dedicate more hours to exercise, you’ll see better results. It’s as simple as that.

I absolutely love what uber is doing #uberhungerto check out below what they are doing to help hunger in Toronto.

At Uber, we want to do our bit to help - and help in a way that only Uber can. That's why we've partnered with local restaurant The Goods, along with food rescue organization Second Harvest, to bring meals to those in need on what we're calling #UberHUNGERTO day. Here's how we kicked it off:

Pay it forward by popping open your Uber app between 11am-2pm today on Friday, September 25th, to order a meal through UberEATS. We'll match your order and will ensure someone in need receives lunch. This is not a one day thing. Uber is committed to aid hunger relief by donating any extra UberEATS meals to local food banks daily.

Peaches and Green - A Trusted  Specialty Health Store

Have you ever gone to a health food store, drug store or supplement shop in hopes of finding supplements, foods and information that will help you reach your goals? Have you ever gotten there and felt overwhelmed with mass amounts of products, foods and bottles? We all have had that experience. I know I have in the past and my current clients get this feeling all the time. Its hard when you are new to the healthy lifestyle to know what you should or should not be taking. I have had little to no help from the staff at these places.

As a personal trainer I know I want my clients to take good clean, tested and high quality products. I often give them a list of options and they still end up emailing, face booking or texting me from the store because the person behind the counter is telling them something different that I did. And most often times the information is wrong. I want to send my clients to a well established business but also where the staff is knowable, helpful and not just trying to sell you the most expensive product so that they can make a better commission.

According to their site "At Peaches & Green, we want our customers to feel confident that every product they purchase has been thoroughly reviewed for its integrity and efficacy. As one of the leading boutique health food stores in Toronto, we carry a wide variety of nutritional supplements, botanical remedies, and homeopathics. We also have a carefully selected assortment of therapeutic skin & body care, as well as delicious whole foods chosen especially for those with food sensitivities and dietary restrictions.

We support suppliers and manufacturers in our industry who are leaders in product innovation and research. Like us, they share a commitment to protecting our environment, and promoting the health of the individuals in the communities we work and live in. Visit our Products page for a complete list of the brands available. Peaches & Green is a proud Health First Network Member store - learn more about Canada's leading independent health & wellness retailers here."

I discovered Peaches and Green a few weeks ago when I was contacted to go in and experience the shop for myself. I said yes and made my way east where they are located on 1561 Bayview Avenue in Toronto. Peaches & Green is a specialty health food store in Toronto dedicated to supporting individuals on their path to wellness through natural health products and education. Located in the heart of Leaside, we have been the top destination for natural health and wellness products for over 25 years. I was greeted immediately by a smiling woman named Elizabeth and then George the owner. They were smiling and friendly from the start. Its always nice to have a warm welcome. They told me about the history of the store, the types of products that they carry and they really seemed to have a passion and desire to help give people good knowledge and help them get towards their goals. George was so intelligent about the products and the science behind them. I also discovered he knows a lot of Toronto health professionals that I know and respect. This is comforting and just really shows what 25 years of experience can provide.

After speaking with both George and Elizabeth and getting to experience the store first hand I high recommend that you shop for your health food products at Peaches and Green.  I left with some new protein, himalayan sea salts and lots of yummy samples. If you go to do you health food shopping at Peaches and Green you won't feel lost and you will leave confident that you have got the products that you need to help you get to where you want to go!

Thank you Peaches and Green for serving our community so well. I wish you all the success in the world for the next 24 years!

If you have any inquiries or want to check out the store yourself:

Brass Vixens - Pole Fitness - Toronto

This week I was invited by Brass Vixens Pole Fitness to try out a class. At first I was hesitant because dancing of any kind is not my forte. One of my friends that I was speaking with on the phone said that I would probably be better than I was thinking I would be. So I decided what did I have to lose? I accepted the invitation and see what Brass Vixens was all bout.

From the moment I accepted signing up on their site was easy! Once I had a profile name I could browse through all of their locations and classes. The problem was that I have a very busy schedule. But guess what they had classes at all different times of day across all of their locations. I found a 12pm class that was perfect for me to attend at their location on Yonge Street. The class was beginner pole. I even received a friendly reminder of my class that I booked. Which is great since I do so many things in a day. I really like their booking feature and this was just icing on the cake!

I arrived at the address and was a little confused because the building read Seductions (and adult entertainment store). I walked in and asked where Brass Vixens was and the women was super nice and told me they were located on the 3rd floor. It would have been nice to know when I received my booking confirmation that this is where it was located. But it was easy to find non the less.

I was created with a friendly smile at the front desk by "Lady Kori" she was very friendly and totally made me comfortable. She took the time to show me the changing room, washroom and explain where to put my bags. I sat and waited patiently for the class to start and it started promptly at 12pm. It was a full class and some people had to share a pole.

Let me just say this: I LOVED EVERY ONE OF THE SONGS ON HER PLAYLIST! Music makes a workout for me so thank you Kori for an awesome play list. Since it was beginner pole we had what I thought was an extended warm up but she made it fun and sexy without it being over the top. All the moves were fun and her choreography flowed so well the whole class. The only thing I did not enjoy that much but I think everyone else did was the free style at the end of the class. She turned on a song and told us to free style. Since this was my first class I only knew what she did in the class so I was a bit so so about the freestyle. I just practiced what I learned while what seemed like everyone else did more advanced moves and really knew how to move. I just felt a bit out of place but it was still fun! I did not get a chance to take photos due to the privacy of the other attendees and there was another class directly after mine so I couldn't take any after either.

After my session I even got an email asking for my class review and to provide feedback. Great for business! I also got a Welcome to Brass Visens email saying that they hoped I enjoyed my class yesterday! After I filled out the feedback I earled "5 points." I assume this is a rewards program that they have. What a great incentive.

Overall I absolutely loved my experience at http://brassvixens.com and I would totally recommend it to anyone looking for a good experience. Don't be scared or intimidated and just go in and have fun with it. Kori is a great instructor and I would definitely attend another class of hers! Thank you Brass Vixens for such a wonderful first pole experience. If you are in the Toronto area check them out!

Alicia Bell in Muscle Memory Mag

Have you seen me in the latest issue of muscle memory magazine. There is a full three page feature and interview. You can also view it online at www.musclememorymag.com What an honour to have such a great feature and thank you Ayze photos for the great images.

The League

Welcome to the future. If you are in the Toronto area you can found any professional that you want in the city and book with them using this app. The app boasts that you can find the best professionals and services you need to live a healthier, happier life – every day. Massage therapists, personal trainers, nutritionists, chiropractors and more! Book a free consultation with one of our trusted providers. LEAGUE offers the widest selection of health services in a single app. Our PROs are hand-picked, verified and ready to help you live a happier, healthier life - every day.

I have tested out The League over the past week. I have booked, changed, cancelled and attended sessions. My first being a Massage Therapy session. Not only was it easy to book with the woman I chose but she also sent me some nice emails back and forth making the app more personable. The only thing that I have found is that some of the professionals on the app have a schedule that is not in sync with the leagues calendar. So for my massage she had to switch my time (not a big deal). In case you are wondering who the massage therapist was her name is Tu Anh Luong and she did a great job (trust me I have had my fair share of athletic massages) and she was awesome. She is located at 1 St. Clair Avenue East. I highly recommend her and I am very glad that I found her.  I even booked a follow up session with her next week. Just search for her in the app.

I have also booked an appointment with a Yoga instructor (which I am having tomorrow). Her profile was amazing and she even asked me for issues or areas I want to work on so that she can create a program for it. Im really looking forward to stretching out my gluteus and opening up my hips. Her name is MJ Renshaw. You can also find her on the app.

This month and next month I have a chiro, naturopath and a Vitamin B shot booked as well.

The only practice that I had a hard time booking with was pilates. I booked a private session from Misfitstudio. I have heard great things about them and their location looks absolutely beautiful. But shortly after I booked I received a message from the studio manager saying that it was a mistake in the schedule and they had to cancel it. She apologized for the inconvenience but did not ask me if I wanted to reschedule (no big deal) but any other time conflicts I have come across the practitioners were happy to reschedule me. I should take the initiative to ask her if there is another time available but it would have been nice if she would have asked me.

What I also love about the app is that it shows you the practitioners exact location as well as how far away they are from your current location! How cool is that. Also being signed up to the app you get emails with exclusive offers, awesome health tips and articles and an awesome community! And on top of that right now they are offering a special Free health coach for 30 days! 30!!!! DAYS!!! WHATTTT so go sign up and #buildyourleague of professionals!

https://joinleague.com

Hey Runners! Introducing The HipZIPP

The HipZIPP was inspired by many failed run belts on the market. They don't fit all the essentials (Phone, ID, Gels, etc.). They aren't very well balanced, they bounce, and they're a nuisance to get anything out of them once you've put something inside them. So we went ahead and created something that worked, that innovated and revolutionized the market of run belts. We took everything bad about the countless run belts, eliminated it, and created something amazing and good. Though this did not happen over night. Countless prototypes, countless runs, jogs, walks, and even treadmill tests at the gym went into perfecting the HipZIPP. We wanted to create something that was fashionable enough to wear at the gym, but comfortable enough to wear on your morning runs. With 2 large zippered pockets and a tucked away mini pocket, this belt will fit your phone, gel packs, and your ID or credit card.

Check out the Kick Starter Here:

https://www.kickstarter.com/projects/hipzipp/hipzipp-belt-enjoy-a-hands-free-lifestyle