When it comes to your regular workout, chances are you want it to have the fullest possible effect. Otherwise, what’s the point? Everybody wants to keep fit. The fact is, very few people actually take the right steps towards making their workout more worthwhile. Lots of people workout frequently, only to discover that it doesn't have quite the full effect they desired. If that sounds like you, don’t worry - all is not lost. There are a number of different techniques you can take advantage of to make your workout go much further. Next time you hit the gym, consider these top tips to make the most of your time spent there.
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Plan It
Like so much else in life, planning can make the world of difference. When you plan a workout, it means that you have a sense of what you are trying to achieve. Even just knowing this can make a huge difference to the effectiveness of your workout. That’s why you should plan it out before you start. Make sure that you know exactly what you are going to do, and for how long. That way, you won’t get lost during the routine. And what’s more - you will keep the whole session tight. This makes it more worth your while and also saves you some time.
Boost It
You have a few different options when it comes to getting more out of your workout session. One effective way to achieve that is by using supplements like these: https://1stphorm.com/shop/products/post-workout. Using these after your workout can make a world of difference. After you workout, your muscle fibers are not exactly in their best state. Often, they get badly torn up from the torture that you have just put them through. Their glycogen has been severely depleted, and as a result they are in disarray. These supplements can be of huge help in restoring them.
Keep It Short
One of the best things you can do for your workout is to keep it short. This might sound unlikely, but it’s true! Research has shown that most forms of exercise are more effective is they are around the thirty-forty minute mark. That’s right - keep it short and you are actually doing yourself a massive favour. Short, intensive exercise is much more effective than a longer period of less intense exercise.
Keep It Up
But far and away the number one thing to do is to keep going. When it comes to keeping your body in peak physical condition, persistence is absolutely the key. It does very little for you if you do not keep it up. One or two sessions a month is pointless - you may as well just not do them! Ideally, you need to be exercising at least three times a week. However, you could increase this to anything up to six or seven. Just remember, if you do increase it, to keep it focused and to keep each session relatively short. That way, you will maximise the benefits of each session. Your body will notice the difference in no time!
TORONTO, ON – Kanye West and adidas Originals start 2016 with the release of the highly sought-after black version of the YEEZY BOOST 350.
The lo-top YEEZY BOOST 350 features a Primeknit upper: a break-through material developed using adidas’ most advanced digital engineering techniques to fit like a second skin. Colour-coordinated outsoles leverage adidas BOOST™’s highly responsive properties to offer an unparalleled level of comfort, performance and style.
The YEEZY BOOST 350 combines the forward-thinking technologies of adidas with a classic aesthetic and represents a bold new design ideal.
The black YEEZY BOOST 350 will be released on Friday, Feb. 19, 2016 through adidas.ca and select global retailers worldwide and will have a suggested retail price of $265 CAD. Visit any one of our adidas Originals stores (Vancouver, Toronto, Montreal) on February 16th to enter the silent raffle. The raffle officially closes February 18 at 12 p.m. and the winners will be contacted that afternoon.
Twitter: @adidasOriginals
Instagram: @adidasca
Hashtag: #adidasOriginals #YEEZYBOOST
Website: www.adidas.ca/en/yeezy
It’s undoubtedly a lot easier to get fit if you work a manual labour job. For example, you might be walking lots, or lifting items, or operating heavy machinery. Having a basic level of fitness makes getting very fit easier. This is because your body is already partly use to exercise.
However, it can be a very different story for people who spend more of their lives sat down or working in an office. We spend a huge proportion of our lives at work. Also, working full-time can be very tiring. This may mean that when you do leave work, you don’t have the energy to exercise. Instead, you just find yourself sitting down in front of the TV! This vicious cycle will get you nowhere.
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If you do work in an office, one item that you should be sure to invest in is a pedometer. Although this seems like a very basic fitness product, it is actually fantastic for motivation. Nice and small, you can attach it to your trouser band or belt. At the beginning of the day, set yourself an aim. For example; “I will take 2,000 steps today.” Keep checking up on the pedometer throughout the day to remind yourself of the challenge and keep moving! As time progresses, you can increase the number of steps. If you always have your phone on you, you can even get an app that does the same job. As if you needed another excuse to go and make a fresh cup of coffee in the staff kitchen!
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If you want to work on your arms specifically, use a Gyro ball. This small plastic ball sits in the palm of your hand. You can use it while you’re writing with the other hand, or even on the phone to clients or colleagues. Simply shake your hand being the ball inside moving. Some have timers to help you keep track of how long you’ve used it for.
If you want to properly invest in fitness products that will do some of the work for you, consider a muscle stimulator. You attach the pads that come with the device to the specific muscles you wish to improve, like your abs or biceps. These nifty little devices have lots of different settings, and while they can be quite expensive, they can make a huge difference.
There are some other more basic tips you should be sure to follow every day. Firstly, think about getting to work in the mornings. Would it be possible to walk, run or even cycle? This way you’d get daily exercise before it was 9am! If you must drive, park further away from the entrance than you would usually. It might seem like a tiny change, but it can stack up. Similarly, if you use public transport, get off a stop earlier than usual and walk the rest of the way.
Once you arrive at work, you should of course always take the stairs instead of the lift. Also, during the day, take regular breaks to stretch. This will keep your body limber and stop you from seizing up.
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Shoulder dislocation injuries can be very disruptive to your fitness regime - not to mention painful! And, although carrying on with your regular workout routines is going to be difficult, you can still stay fit. In this brief guide, I’m going to go through what you can expect from a shoulder dislocation injury. Let’s get started with some basic info.
The injury
First of all, the shoulder is one of the most mobile joints in your body - but this can come at a cost. When it comes to contact sports like football, basketball, or martial arts, it can be vulnerable to being popped out of its socket. I won’t beat around the bush - it can cause extreme pain. And, when it has happened once, it is more likely to occur again. So, it’s important that when you start working out again, you don’t overdo it.
Treatment
The first step in your treatment is to get your shoulder back in place. Again, this can be a painful experience, even when a skilled physician or nurse is performing the task. Take a look at this shoulder dislocation treatment by Dr Siow Hua Ming to see what you can expect. You will wear a sling, and you won’t be able to move your shoulder for a while. You can also expect a fair amount of swelling, pain, and discomfort. It’s important to keep your shoulder immobile during this period, which can last up to a couple of weeks. Once it subsides, you can start with some rehab exercises.
Exercises
There is a range of exercises that can help you recover quicker from a shoulder dislocation. In the initial stages, you should try isometric exercises - or static contractions. These are exercises that work the joint without moving it and are perfect for building a little strength. The next stage is to strengthen the muscles around the shoulder with internal rotation exercises. These involve moving the arm in front of the body, rather than the outside. Only then can you start external rotations - such as pushing out with dumbbells.
Basic fitness
Your fitness levels are going to drop when you have any dislocation, due to the fact you need to rest the injury. However, with good strapping in place, there are a few ways you keep fit - to a certain extent. Running will be out of the question for a while, but you might feel comfortable with brisk walking. You might be surprised how many calories you can burn off. One thing you have to watch out for is your heart rate. Once it starts pumping fast, it can cause throbbing in your shoulder, so if this starts happening, slow things down a little. As the shoulder pain begins to recede, you can begin to up the intensity of your exercise. Just be careful not to overdo it, and if you have any shoulder pain, stop.
Diet
Finally, don’t forget to adjust your diet to suit the lower levels of exercise. If you’re still consuming a lot of calories to support a serious training program, it’s just going to make you put on weight. And, that means it’s going to take you far longer to get back to your original condition. Good luck with the recovery!
The Best Tools For Building Muscle At Home
Thanks to hectic work schedules, we can’t always make it to the gym to workout. The good news is that hitting the gym isn’t the only way that you can build muscle. If you’ve got the right tools, you can do so just as effectively at home. Invest in these tools and you’ll no longer need to fork out for your gym pass.
Picture link: Flickr
Dumbbells
Dumbbells may be a little pricey, but the sheer amount of exercises you can do with them makes them more than worth the cost. The best dumbbells to opt for are hexagonal shaped ones that are coated in rubber - these are the easiest and most comfortable to work with. Plus, thanks to the rubber coating, you’ll be less likely to develop blisters. Buy at least three sets of dumbbells, each in a different weight class, so that you can perform a range of exercises with them.
Kettlebell
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You might have heard that you don’t need dumbbells and kettlebells as you can do most exercises with one of the other. However, there are some exercises that you specifically need kettlebells for. So they’re a worthwhile investment to make. The best kettlebells to get are the ones that have smooth handles and are unpainted, as these are the safest and easiest to work with. For working out what the best muscle-building exercises are to do, have a browse on http://www.bodybuilding.com.
Foam roller
Foam rollers are something that anyone who works out should have; they have so many benefits. From aiding muscle growth to helping to prevent injuries, there are just so many things they can be used for. While a foam roller can’t be used to build muscle alone, what it’s great for is helping with your workout recovery time. Because it can speed up your recovery time, foam rollers help you to build your muscles more quickly, and so, are a useful tool to have. For a range of foam rollers check out https://www.masterofmuscle.com and have a browse.
Pull up bar
Obviously, pull up bars are amazing for building your upper body strength, but that’s not all they’re good for. If you install a pull-up bar in your home, there are various exercises that you can do with them to help build muscle. The best place to put a pull-up bar is in a doorway or archway - somewhere where the walls are strong. There are plenty of examples online of how you can use pull-up bars to build muscle without doing pull-ups, so make sure to have a look.
Medicine ball
One of the best tools for core strengthening exercises, a medicine ball, is a must have if you want to build muscle at home. Whether you’re throwing it or carrying it, a medicine ball has so many uses when it comes to muscle building. For the best medicine ball exercises, visit http://greatist.com/. (It’s best to opt for a soft medicine ball so that it’s easier to use and throw).
So there you have it, all the best tools for building muscle at home.
The future of women’s running has arrived with the new adidas PureBOOST X
adidas has teamed up with female athletes from around the world to deliver PureBOOST X, a running shoe created for women, by women.
Based on years of testing and research with women everywhere, adidas has created a sleek, form-fitting running shoe built to meet the relentless energy of their active lifestyle. While most running shoes are adaptations of male shoes, PureBOOST X ($130) was designed with only the female athlete in mind resulting in a high performance meets high fashion running shoe for women.
The petite, adaptive silhouette of PureBOOST X wraps the foot in style and rests it on a full length bed of thousands of energy infused BOOST™ foam capsules. The BOOST midsole provides energy in every step that will make running the best part of keeping fit.
“The most common feedback we received during our years of working with female athletes was the desire for a running shoe with looks to keep up with the energy of its performance,” said Jennifer Thomas, Senior Director for Global Brands, Running. “PureBOOST X is a product of innovation and style working in perfect harmony to meet the demands of today’s versatile female athlete.”
The adidas PureBOOST X in action
PureBOOST X features a new floating arch that provides a completely fresh look and feel. The adaptive stretch mesh of the floating arch wraps underneath the midfoot to make the foot look smaller while delivering a supportive sensation you can feel through every run.
The stretch mesh upper, floating arch and lock down lacing system provides a personalized fit that hugs the foot from heel to toe. The stretch web outsole is designed to allow for flex at any point enabling the foot to maintain its natural motion.
From lacing up through cooling down or making a statement with style, PureBOOST X feels exhilarating and looks amazing the moment you put it on.
adidas PureBOOST X retails for $130 CAD and will be available on adidas.ca and in stores from February 3.
Bouncing Back After an Injury at the Gym
There’s nothing much fun about suffering an injury at the gym. It’s natural that you’ll want to bounce back as quickly as possible.
Stop When the Pain Starts
As soon as you start to feel an abnormal pain in a particular part of your body, you should stop exercising. The old cliche of working out is is that there’s no gain without pain. But that kind of attitude is not at all helpful when it comes to keeping your body in good shape. In fact, it can cause you a lot of damage. You need to get to know your body over time. Sometimes, you will feel the burn, and it usually won’t be an injury. If you keep at it, you will learn when your body is hurt and when it is just tired. These small differences are very important to recognise.
Put Ice on the Injury and Rest
The next thing to do is to get ice on the area of your body that hurts. Do this as quickly as you possibly can because it might help to limit the size of the problem. It helps by reducing the level of inflammation and swelling that often occurs after an injury in the gym. Never begin your treatment with a heat pack; ice should always be what you start with. Get your hands on some ice packs and then use them as much as you can. This will at least keep your injury under control until you can get advice from a medical expert.
Follow All Medical Advice You Receive
If the initial rest and the ice haven’t fixed your problem for you, you will need to seek some medical attention. This will allow you to get to the bottom of the issue if you’re not sure what’s wrong. Most people who work out a lot know their bodies inside out. So, if you’re not sure what’s going on, it’s a sign that something needs to be done. When you get the advice from a doctor, make sure you listen to it. Don’t be tempted to think that you know better than the doctor because you probably don’t. If they tell you to not do any physical activity for a couple of months, you need to do that, however frustrating it might be.
Prevent the Injury Recurring When You Go Back to Normal
When you are finally coming to the end of your recovery, you will need to think about how you can return. This is one of the most important stages of the process, and it definitely should not be rushed. If you rush, the injury will recur, and you will be left on the sidelines for even longer, and that’s not what you want, is it? Make sure you get the all-clear from your doctor before you hit the gym again. And then make sure that you warm up very carefully and don’t overdo it to begin with. Ease yourself back into your old routine over a period of a couple of months. This is the most sensible approach to take.
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How To Keep On Track With Your New Year's Fitness Goals
OK, so just over a week ago, a lot of you might have made yourself some new year’s resolutions. And, by now, you may already have given up on them. If so, worry not. There’s still time to get yourself back on track without too much damage - and these tips should help.
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Get emotional
We all have different reasons for getting fitter and healthier, and all of them are emotional. It might be so that you can fit into your old jeans again, or it could be because you are tackling a charity marathon and want to do your best. Whatever your personal reasons, always keep them in mind - especially during tough workouts, or after a busy day. All you have to do is turn up, push yourself to your limits, and you will soon catch that dangling carrot.
Read everything
Read about people hitting their fitness goals, and you will want to keep going yourself. I’d like to think there is more than enough inspiration on this blog, but there are hundreds of others. Fitness Edge is a new one I have recently found, but there are plenty more. Read up on everyone’s success stories, and picture yourself in their shoes. If you can understand the possibilities, then making it happen will be much easier for you.
Go faster
‘I don’t have enough time’ is an excuse I hear a lot from people when it comes to breaking their fitness goals. Well, if you are short on time, just work harder in the time you have. You can get more out of a high-intensity workout over twenty minutes than you can from an hour long jog anyway. So, push yourself faster and harder, for shorter periods of time, and you will see results.
Plan your week better
Another big reason people don’t achieve their fitness goals is through lack of planning. We’re all busy, but if you want results, you have to make time. Plan your week or month long in advance, and identify times when you will workout. Don’t miss them - for anything. Treat them like you would an appointment with the doctor or even part of your working day. Once you get used to it, it will feel like it is part of your life. But, you can’t get to that stage without including your workouts in your calendar or diary.
Get a support network
OK, so getting a support network means two things. The first one is obvious. You just hang out with people that understand what you’re doing and give you help and encouragement. But the second one involves keeping yourself away from those that don’t understand. You know who I’m talking about - it’s the guys that doubt you. It’s the people that enjoy a drink a little more than the next person, and encourage you to tag along. It can be tough to keep good friends at arm’s length, but it won’t be forever. Once you have got past a certain point, you mind will be a lot stronger to deal with these issues. And, when it comes to drinking, you can always have one of these.
Hope this has helped - let me know how you are getting on!
The Guy's Five-Day All-Round Workout Routine For 2016
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Guys, it’s nearly 2016, and you know what that means. New goals, more effort, and better shape. The new year is the best time to get back into the gym, and back into your routine. Your fresh with motivation and ambition, so let’s take advantage of that.
We also know that working the same muscle groups day-in-day-out isn’t effective. Your muscles need a full day of recovery to rebuild and repair. Getting on the bench press every day isn’t going to help here. We need to break those muscle groups down, and focus on one each day. That gives them time to heal, while you’re working on the next group. Make sense? Here’s how it breaks down.
Monday - Chest and back day
Chest workouts are our favourites, so we like to put them right at the start of the week. We’re talking about flat-bench barbell presses, and incline bench presses. Remember to focus on slow movements, and get your technique just right. Otherwise you’re doing yourself no favours. Throw in a few cable crossovers, and try some bodyweight exercises like push ups. You can also add a few back workouts into the mix. Try some wide-grip pull ups, and a narrow-grip lat pull downs.
Tuesday - Core
Core workouts are one thing that a lot of guys skip. Many of us focus on arms and chest, but forget that most of your all-round strength is in your core muscle groups. These are your abdominals and side muscles. The best workouts here are bodyweight holds. Try a series of plank positions, and hold each for at least a minute. Do some slow movement crunches, and a powerful burpee workout (the hardest workout out there!)
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Wednesday - Fitness and cardio
It’s time to give the weights and muscle building a break, and focus on fitness and cardio. It’s a crucial part of your workout routine, and much better for your overall health. If you struggle with the running machine and cycling, enrol for some fitness classes. Try the notoriously difficult bootcamp classes, or join a spinning class for ultimate cycling!
Thursday - Leg day
Muscle building guys are always guilty of missing leg day. What you end up with is a stacked chest and arms, but tiny legs! You’ve got to balance out this routine, and get your lower half in prime condition. Start with a series of squats to engage the glutes and your primary leg muscles. Use the leg press, and do slow sets of leg extensions.
Friday - Arms and shoulder day
We like to finish the week on another powerful workout. The arms and shoulders are closely linked to chest and back. So it’s a good idea to spread them out, and leave plenty of rest days in between. This workout is all about biceps, triceps, and shoulders. We’re talking about curls, extensions, and military barbell presses. Yeah, you’re going to feel this one in the morning!
And that’s the week complete. Remember to take a full rest day on either Saturday or Sunday. You can fill the gap with some light cardio or sports, but don’t over-exert yourself. Let those muscles rebuild.
The Accidental Athlete - Review
Author Stephanie Atwood specializes in health and wellness books and products. Stephanie Atwood has a M.A. In Communications and is certified as a Run Coach, Trainer, and Nutritionist (sounds like someone else you might know hehehe). Anyway she has an "Empowered Athlete Series." I recently had the opportunity to read "The Accidental Athlete."
If you are a runner or any type of athlete what so ever you will find that this is very relatable. It is also a quick read with a great message, Stephanie the author describes her experience finding and holding onto the lifeline that is movement! As a fellow accidental athlete, her story is a reminder of how far many of us have come through fitness and community.
You can find the book here: http://www.amazon.com/-/e/B00BIBRX28
Thanks for the great read Stephanie.
