I want to make my blog a little bit more intimate. As some of you who have been following me for a while know that as of this year I started competing in Figure Competitions within the Ontario Physique Association OPA.
I was previously with Bombshell Fitness. Where my coach had me training and competing for bikini category. Although I love bikini. My body seemed more suitable for NPC bikini than bikini here in the OPA. I decided to switch to local coaching and saught out the best of the best. Sean Tierney of Team Trex. We both concluded that I would be more suited for figure than I was bikini. I also began coaching with Team Trex. So if anyone reading this is thinking of doing a competition feel free to contact me about it. I will give you all the information for you to get started with me as your coach!
Anyway back to the point. The intense training/prep was much different than what I had been doing commenced. For my first show my coach and I decided to go the natural stream. I did a regional show. This show as held in Barrie. I placed second in my category and qualified for provincials to be held two weeks following in London. Where I placed 5th which qualified me for natural provincials.
Im still learning the sport, the judging and the reasoning behind placings. And I know I have a lot of growth and development to do physically to get to where I want to go in the sport. With that being said the training, dieting along with living my life with regular work etc was not easy. It was hard. I struggled with the diet the most. Not the training. When I don't have carbs I feel deprived for some reason when in fact the opposite is suppose to happen because your body produces keytones. This time around I plan on being even more detailed with my diet and hydration. Drinking 4L of water a day isn't easy either.
Im currently sitting 10 weeks out from the OPA Gala. This is an Open show. Not a natural one. I am really excited about this show and I can't wait to bring an enhanced package. An unforgettable one I hope. I have some weight to lose. I know it sounds crazy but stage ready is a whole different level of fitness than fit for life. Or even fit for a photo shoot. This lifestyle of competing is not for every one.
Im going to try and update you all as much as I can with my schedule on how everything is going. There are ups and downs but thats what makes sport magically! Competitors lifestyles are tough but I know I can achieve much more in this sport if I really put my mind to it! And if I inspire some of you along the way to compete, go to the gym or even just become more active will be reward enough for me!
Guys, Get a Load of My Awesome Winter-Proof Fitness Activities
Okay guys, you need to make sure you’re staying in shape all year round. But, this can be difficult when you’re dealing with bad weather. So, why not make use of my winter-proof fitness suggestions. You can thank me later! For now, start focusing on getting that body in shape!
Self defense classes are also a wonderful way of staying fit and healthy as much as possible. Now, these days you’re sort of spoilt for choice a bit when it comes to self defense classes. Look into local kickboxing or karate classes and sign up as soon as you can. You might also want to consider taking up wrestling! No, I’m, not talking about WWE, I mean actual wrestling. You’ll need to work on strength, and figure out your weight class. Use the digital wrestling scale buying advice available so you have the right equipment to start taking this seriously. Self defense classes are an awesome way of getting in shape and learning to look after yourself.
I know, I know, you’re probably rolling your eyes at this one. But guys, you want to get fit and healthy? The gym is the best way of doing this. It might seem laborious, but you’ve got to be disciplined about it. Did you know 80% of Americans with gym memberships rarely if ever use the gym? This is such a waste of opportunity, and you need to make sure you don't fall into this habit. Going to the gym may sometimes be the last thing you want to do, but it's also the best way of keeping fit.
Why tennis you ask? Well, simple really. See, sport is a wonderful way of keeping fit, losing weight, and enjoy yourself. However, a lot of sports have to be played outside and are weather dependent. This becomes a problem in the winter because it is often cold, wet, icy and dark. However, tennis is something that you can play indoors all year around. And that's why it’s such a great sport to pick. Get in shape by taking up tennis and trying to emulate your heroes on the court. There are bound to be some indoor courts around your area, so this is worth looking into.
I always tell people that they should come up with a way of working out at home. That means setting aside space where you can do exercise at home. If there's a spare room, or you have space in the garage, this is perfect. So, make sure you look at the best ways of doing this. Get some basic equipment like a weight set, a yoga mat, and an exercise ball. The great thing about getting fit at home is that it means you don't have to go out and join a gym if you don't want to. And it’s completely weatherproof as well. Buy some fitness DVDs as well so you have a good place to start. You will need motivation and discipline to workout at home, but it’s certainly something I’d recommend trying.
Just because we’re heading towards the cold and dark of winter doesn't give you guys an excuse to ease off. I know it’s not as easy in winter as the weather may not enable you to go running or cycling. But, there are plenty of other things you can do to help you keep fit, even in the winter.
Train It Right's September Calendar Challenge
Check out the Train It Right's September 30 Day Full Body Challenge! Print off your calendar and get to work each day! Don't forget to hashtag #trainitright in any of your posts! Enjoy training it right!
Under Armour is looking for Canada’s most passionate runners to participate in UA Run Camp. This is not for the faint of heart. I thought your readers would be interested!
UA Run Camp brings together the world’s most passionate runners and pits them against some of the world’s worst conditions. The goal is to push the limits of athletes farther than they ever thought possible.
If that looked challenging, just wait until you see what’s next when runners take on “The Desert”. Want to be there? Here’s how you can earn your spot. Canadian runners have until September 16 to earn their spot at UA Run Camp by:
Sharing their most intense run on Instagram or Twitter tagging @uarunning #earnyourspotca and #uacontest
Logging an intense run on the MapMyRun or Endomondo app and sharing on Twitter or Instagram using #earnyourspotca, #UAContest and tag @UARunning with a statement about why they deserve a spot.
Foolproof Ways To Boost Your Motivation To Get Physically Fit
It could be the case that you have access to a safe place to run or cycle or can even afford a gym membership. You also have the time to work out, even if it is on the evenings or on weekends. You even have a drawer of the right clothes and sneakers. But what you lack is motivation.
So, how can you boost your motivation levels, in order to get physically fit? Let’s take a look at a handful of foolproof ways….
Hearing is one of our most valuable senses, and it allows us to hear and enjoy a whole universe of wonderful music. Well, science has proven time and time again that music with certain qualities can be great at helping with motivation. After all, there has to be a reason why so many gyms pump out loud dance music in their fitness halls! And spin classes have the music on so loud that the leader needs a microphone or loudhailer to be heard! Usain Bolt was just one pro-athlete seen at the Rio Olympics warming up with his headphones in! Follow in his footsteps by using music to motivate you! Make a playlist the length of your workout, and aim to get right through to the end of the last track. If you lift weights, for example, music also acts a great distraction to help you push through the pain. feelingfit.info lists some great workout songs to add to your playlist!
Consider Supplements
If you lack motivation for fitness within yourself, it could well be linked to your testosterone levels. Many parallels have been drawn between motivation and testosterone by sports scientists and researchers. If you think that boosting your levels of testosterone will help you- as it likely will- be sure you do ample research first. If you want to supplement your levels, it is so crucial that you are well-informed. Being so means that you can give yourself this boost safely. Take a look at information sites HealthandFitnessVitality.com like and take in the insights there.
It’s as simple as this; if you are dehydrated, you simply can’t feel as energized and motivated as you could if you were properly hydrated. If, an hour before the end of work you simply can’t be bothered to go to the gym afterward? Down a couple of pints of water! You’re sure to feel much better afterward. That’s because water is directly linked to things like how awake and alert we feel. familydoctor.org explains more about the importance of good hydration.
Breath!!
This might sound like the most obvious point in the world. But actually, it is incredibly common for people to hold their breath when exercising, or pushing themselves further. However, if you are not breathing properly, you won’t maintain the energy you need to keep going. As a result, you simply won’t be motivated to do as many reps, or miles, or strokes. Remembering to breathe- and to breath correctly- isn’t something you can learn in a second. It takes time to build up the skill, and then to do it naturally, resisting the urge to hold your breath. Try saying it to yourself in your head for your exercise routines for the next few weeks. After a while, you’ll stop holding your breath and breath properly all the way through your routine. greatist.com is a guide to breathing correctly for all types of exercise.
Easy Workout Ideas for the Busy Bees Who Can't Hit the Gym Everyday
You know that maintaining an active lifestyle is one of the major top priorities in life. By taking care of ourselves, we stand a chance of being the kind of individual we strive to be at home with our loved ones, on the job, and in the community. However, it doesn’t mean that this is easy.
No doubt, work, in particular, will get in the way of working out. In fact, you will realize soon that there is a huge paradox going on and it becomes more obvious when more exciting and challenging a job becomes.
On one hand, you struggle to find the time to do exercise. On the other, you cannot avoid exercising as it is integral to become successful. Or you can have your very own home garage gym and keep fit without requiring too much time.
How To Become Fit Despite Having A Demanding Schedule
Working Out Efficiently
You need to select a workout which can be done almost anywhere, irrespective of whether you are traveling or coming home late from the office. So, ideally, this will be a kind of exercise which will not need a huge amount of preparation. Plus it can help in accomplishing major physical gains in a matter of short period. Some of the best choices are Tabata training, high-intensity interval training, running, and bodyweight exercises.
Exercise During Commercials
Can’t miss the big popular games and favorite TV shows? Rather than sitting on the couch with your favorite snack food, you can mix up a delicious blend of healthy veggie and fruit juices and do various exercises during commercials.
Try to use the dumbbells, bands or body weight and choose a fast exercise circuit. During the commercials, performvarious exercises and reps as much as you can. You can use dumbbells, bands or even your body weight for the fast exercise circuit.
During every commercial, you can perform various exercises and reps as much as you like. From a 30-min sitcom, you get up to 9-10 minutes of exercising time.
Catering To Your Dislikes and Likes
Many people hate running, and that is fine. It is important that you become realistic and know what you like or dislike. One person’s running is another person’s weight training, yoga or dance. It is important to flex your self-discipline muscles with regard to exercising.
But you need to make it easier by selecting a form of exercise which is apt for your lifestyle, taste, and personality. If you are not sure what you like to do, then don’t be sad. You must not be afraid to experiment with many types of exercises until you get what works the best for you.
Night Exercise
If you are a working mother, then a full day of work, making dinner, and running back of the kids can make you exhausted. However, you need to fight the urge to hunker down. Try to select a workout which helps you to unwind.
You can workout on a treadmill, dumbbells, a body weight circuit or bands. Now if you have a hard time settling down especially from the night time workouts, then you can do something calming like stretching or yoga. Even better, you can use the burst of the energy by spending time with your partner, which is what you need.
Taking Competition As Motivation
To becoming successful in work, collaboration is an essential aspect. However, when you are trying to motivate yourself by exercising on a regular basis (that too with enough intensity which matters a lot), competition has its own merits.
Nowadays it is possible to find competition matching your skill level in any sport or field. So, whether you are a beginner, elite or somewhere in between, there is always something for all of us. Go ahead sign up, set the goal and find out what it can do to you. If the odds are good then it can be the push that you need to keep yourself in the game.
Create A Schedule And Commit To It
One of the major reasons for why people skip a workout is either being busy at work or picking up the kid from school. It involves dealing with the given situation. At times, you can cancel the internal meeting, take some work home with you, so that you can hit the gym.
Basically, it is all about prioritizing. The truth is that you have to get out of the office at the time when it is necessary. Try to make a schedule (even you can write it down if it helps) and stick to it. Remind yourself that working out is a top priority worth keeping.
Tracking The Levels Of Activity
There is an old saying “If you don’t measure it, it doesn’t exist”. Yes! It is a slight exaggeration, but it holds some truth to it, especially when it is related to exercising. Make sure to keep a note on the calendar every time when you work out. You can add the workout session at the end of each week, month and year. This helps you to monitor your progress and find out areas to improve.
It is better if you measure your activity levels as it can help you to remain on track and realize when you are going to slip just before you completely lose the habit.
Selecting Something Over Nothing
Frankly, you don’t need an hour or even thirty minutes to do an effective and complete workout. Doing some exercise is virtually much better than none. Heck, even a ten minutes can create a difference. You can easily catch some few free minutes in your daily life. So, with an efficient program which can frequently be done, speedy and short workouts can do wonders for both the mind as well as the body.
Winding Up
Try to squeeze in the schedule to workout wherever you are and no matter how much time you have with regard to bodyweight exercises. Also, you can use theassistance of apps which prescribes the best exercises to be done at your desk.
Author Bio :
Cathy is a fitness expert atgaragegymplanner.com. She writes regularly on topics revolving around exercise and diet and helps educate readers on the best ways to improve their health and looks naturally.
Fitness Supplements: Which Is The Cheapest And Which Is The Best?
There are dozens of different fitness supplements on the market, and all of them have different pros and cons. Whether you want to bulk up, shrink down or stay largely the same, there’s a supplement to help you accomplish your goal.
Of course, shopping in this market with so many options can be daunting, but luckily, help is at hand! This post will act as your supplement shopping guide, giving you some general pricing and info about the five top supplements on the market. Happy shopping!
Casein protein, much like whey protein, is very common. As such, it can be found from pretty much every retailer at low prices. This means that it’s affordable, and the fact that it works wonders doesn’t hurt, either.
Casein is a form of protein that releases its benefits slowly, and as such, is best used before bed. This way, you’ll be supplied with a steady flow of protein while you’re sleeping and unable to eat. It’s also useful before long car journeys, or any other time where you’ll be unable to consume food.
Whey Protein
As mentioned previously, whey protein is extremely common. It’s the most-used kind of protein supplement, and as such, is very affordable. Because it’s the most common, it’s also given discounts and offers the most, and it’s easy to find more info on these.
Don’t let these low prices put you off, however. Whey protein isn’t a budget product. It’s used by bodybuilders and fitness enthusiasts across the globe, and with good reason. It provides a quick fix of protein that can help repair and recover your body from an intense workout or injury.
Creatine
Creatine is usually on the more expensive side of the supplement range, but it’s no less useful. Creatine is naturally produced by the body, and increases your ability to produce more energy rapidly. If you have more energy, you can lift more, and you’ll gain more muscle.
Creatine is best used in high intensity sports that don’t last very long such as weight training and sprinting. It’s mixed with a liquid - preferably fruit juice - in order to be absorbed by the body a lot quicker. If you’re looking to gain a slight edge over the competition or want to be able to move more weight, creatine is right for you.
Pre-workout
Pre-workout is similar to whey and casein protein in price, but different in functionality. As the name implies, it’s meant to be taken before a workout to give you that high kick of energy and enthusiasm. You’ll feel more alive, more electric and more ready to tackle any form of physical activity.
This in mind, it’s best to be taken in moderation. You don’t want to only be able to perform after a dose of pre-workout. You want to be able to perform all the time! Pre-workout should only be used to get an extra rep or two, or to run an extra metre or two. It shouldn’t be the foundation of your whole session.
Multivitamins
Everybody needs vitamins, but it can be hard to get them all. Multivitamins are probably the cheapest supplement on this list, and can be found in pretty much any store.
There isn’t much to say here, other than that if you have a deficiency, or are unable to eat a certain food, vitamins can help you out. You can bring up the area in which you are lacking, all by consuming a single tablet. Do you have any supplement experience? Let us know in the comments below!
Keeping Fit as You Grow Older: What You Need to Know
Even younger people who are exercising frequently are sometimes worrying about what will happen when they get older. Can you keep up with an exercise routine? Am I just going to cause damage to myself?
It’s true that you’re going to experience some loss in stamina over the years. But it should be no secret by now that people often exaggerate how bad growing older is! And that applies here, too. In fact, many of the things that people fear about getting older are already being fought if you’re exercising now. So stop worrying so much!
As for exercising when as you approach and move past fifty, there are certain things you’ll have to be wary of. www.webmd.com has a great article dispelling myths about exercise in older adults. Here are some of our tips!
Speak to your doctor
You should be getting physical check-ups from your doctor every year. You may even want to have at least a couple a year, especially if you’re working out at an older age. This may seem like an obvious bit of advice. But a lot of people out there who exercise frequently feel that they don’t need to go to the doctor. After all, they’ve got it all covered with all this exercise, right?
Medical office - middle-aged male doctor greeting patient, shaking hands.
Make sure your doctor is kept abreast of what you’re doing when you workout. This will help them assess you correctly. Some problems that can occur during workouts may not manifest in the short-term, so they need to look for early signs that a change is needed.
Men: fight falling testosterone levels!
Sorry, guys! Chances are you’re going to suffer from falling testosterone levels as you get older. Unfortunately, the fact that it’s happening may not be apparent to you. How noticeable it is varies from man to man. If you’re exercising, some of the symptoms will definitely be less noticeable. One of the giveaways is weight gain, which you’ll be fighting with that exercise.
But low levels of testosterone often manifest in ways that will directly affect your exercise. Your energy levels and muscles mass will start to decrease. And with those, your general physical strength. Don’t worry, you’re not collapsing from the inside! It’s normal. But you might need some form of testosterone boost to keep up with your regime. Read more about doing this safely at www.newtestosterone.com.
Put more focus on warm ups
As previously noted, your muscles are going to get weaker as you get older. This is something you’ve fighting long-term with all that exercise you’ve been doing throughout life. (As a reminder, this is why exercising from a young age is important. It will help with physical strength and mobility as you get older!)
One of the most frustrating aspects of getting older is an increased susceptibility to injuries. Even if these injuries are minor, they will disrupt your routine something fierce. And, of course, warm-ups have always been about preventing injury during exercise. You may want to spend more time of your warm-ups to ensure you’re getting the right blood flow to your muscles. Need a reminder of the best warm-up routines? Check out www.prevention.com.
Keep your brain sharp, too! Quick note: the process of getting older will be much easier if you exercise your brain, too! You’ll be surprised how much it can benefit your physical health. Keep on reading, writing, and doing the occasional Sudoku puzzle!
Why You Need To Keep Track Of Your Fitness Goals'
April is about the time of the year when we find out whether we have managed to make fitness a habit or not. We're now nearly four months into the year and four months since we resolved to do more exercise.
The challenge now is keeping up all the good work. We're just getting to the stage where training is starting to feel enjoyable. It's no longer a painful pursuit we feel that we have to do to stay healthy. It's something that gives us a sense of freedom and self-esteem.
It's about this time in our training, however, that we start to plateau. We get stuck in a rut, doing the same safe exercises over and over again. We don't challenge ourselves like we did before, and our fitness levels stop going up.
That's why it's so important to start tracking your progress. Using trackers fr om sites like fitnesstracker24.com make the process easier. One of the benefits of tracking is that it quantifies your progress for you. You get to see exactly what it is you're doing from week to week and what you need to do to improve.
Suppose, for example, you have a regular running route that goes for about four miles. A tracker will tell you exactly how far you have run and in what time. Of course, you could do that just using a watch and working out how far the route is on a map. But that means that you end up running the same route every day.
Fitness trackers are a great way of building variety into your routine. There's no need to take the same route every day to compare your performance. With GPS tracking, you can go pretty much wherever you want and still get a comparable score at the end of it. The flexibility of fitness trackers is their greatest strength. If you are somebody who regularly hits the gym, you can use fitness trackers to keep a track of the weights that you are lifting. The goal should be to increase the weight you can lift by about 5 percent every week or so if you're just getting started out. Trackers can record and store what you've lifted without you having to carry around a notepad and pencil around the gym.
But perhaps the biggest appeal of fitness trackers is the fact that they always give you a goal to strive for. Without all the helpful readouts and data, it's hard to know whether we are making progress. In some sports, like weightlifting, conditions change every week. The type of exercise may change, the number of sets might vary and so on. Just look at the sheer number of regimes you can try out at bodybuilding.com.
Trackers change all this and allow you to compare what you're doing today with your past performance. It's a remarkable tool. And it all comes down to the fact that trackers keep you accountable. They let you know when you're not making progress and prompt you to do something about it.
If you are busy juggling family life with a full-time job, you’ll know just how tough fitting fitness into your routine can be. No matter how busy you are, you shouldn’t use this as an excuse not to exercise. After all, running is perfect exercise for any time of the day. So why not start running once the kids are in bed at night? You may be put off slightly by running in the dark, but you can guarantee a peaceful run. There’s be no busy traffic or crowds to get in your way!
Want to know how to run safely at night? Here are our five top tips.
Run a Familiar Route
Stick to a route you are familiar with to cut down your chances of getting lost. Not only will getting lost increase your mileage, but it could also be tricky finding your way back in the dark. Running in an area you know well also means you’ll know where there are street lights. If you jog in a well-lit area, you will be able to see exactly what is happening in your surroundings, helping you to feel safe.
Run with a Buddy
Ladies, listen up! Pair up with your friend or partner and go out pounding the streets together. This is a great way to stay motivated throughout your run, and you will also feel safer in numbers. If you do not know anyone who enjoys running as much as you, see if there are any local running clubs in your area. As well as helping you with your running, you’ll be able to meet new people and make more social connections!
Stay Bright
It is important that you can clearly see traffic and pedestrians in your vicinity, but they also need to see you. So brighten up your clothes! Wear colourful running gear and, if possible, wear high-vis materials. Your local sports shop will sell fluorescent arm bands, which are a great investment. Running headlamps are also readily available. Not sure which one to go with? Check out what personal trainer Andrew Rockwell thinks.
Don’t Run With Music
I know we often go on about how great music is for your workouts. However, when running at night, it’s a good idea to leave your iPod at home. This will help increase your awareness. You’ll sooner notice if anyone suspect is following you or if there is something else occurring near you that you need to be aware of.
Bring a Cellphone and ID
Always take a cellphone and ID with you if you are running after dark. The cellphone will help you contact a friend or relative if you have an accident. If things take a turn for the worse, the emergency services may need to contact someone on your behalf. They will be able to get important information using your ID. Don’t forget to charge your cell fully before you head out!
Running in the night is a fantastic way to squeeze fitness into your packed schedule. It’s important to put your safety first!
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