THE WEEKDAY WARRIOR

THE WEEKDAY WARRIOR

For those who want to get their workouts done 3 x week without fail, and finally start seeing results. With effective, efficient and affordable sessions - that run Monday, Wednesday and Friday. Plus you get your weekends off.

THE RESULTS

◆ Weight Loss
◆ Build Lean Muscle
◆ Improve Structural Balance
◆ Improve Endurance & Cardio Fitness 
◆ Increase Energy & Promote Healthy Lifestyle Changes

THE WORKOUTS

◆ Functional Strength & Conditioning
◆ High Intensity Interval Training
◆ Plyometrics & Calisthenics

THE OPTIONS

◆ Personal Training
◆ Small Group
◆ Semi-Private / Couples Training

THE RATES

◆ Offering 12 sessions a month at affordable pre-paid packages,
rates vary depending on number of participants.

FOR MORE INFORMATION

◆ Email > downtowncorefitness@gmail.com to inquire

THE LOCATION

◆ Dependent on size of group and your needs, we train throughout the downtownCORE

BOOT CAMP DESIGNED FOR WOMEN

NEXT START DATE -- WEDNESDAY AUGUST 1ST

Sign up for the upcoming downtownCORE - 4 week Boot Camp.  Which provides you with consistent and affordable group training designed for women to look their best.  We are now on our 4th Course of the Summer season, and we have spaces available.

Two locations & times available, training is every Monday, Wednesday & Friday.  See below.

Trinity Bellwoods Park @ 7PM & Grange Park @ 3PM

(sessions are 45mins-60min / 6-8 people per class max)

Alternative indoor space when there is poor weather conditions.

Email downtowncorefitness@gmail.com for pricing and registration.  Sign-up by Friday July 27th.

If you're reading this STAND UP!

Why sitting is really bad for your health & what to do about it.  Desk jockeys listen up.

 

The amount of time you exercise and the amount of time you spend sitting on your butt are separate factors with regards to heart health.  Growing research indicates the more time you spending sitting directly relates to dying an early death, and it doesn't matter if you've got 4% body fat - the risks are the same.  Benching your body weight, and having wash board abs...can't protect you from the chair.

Risk Timelines For Sitting In A Chair

You've just sat down:  Your body is now only burning calories at a rate of one per minute.

2 Weeks Of Sitting (6 hours a day or more):  Your body increases LDL (bad) cholesterol, fatty molecules, and insulin resistance.  This means your muscles aren't taking in fat and your blood sugar levels go up, putting you at risk for weight gain. After just two weeks your muscles start to atrophy and your maximum oxygen consumption drops.  Even if you were working out every day the deterioration starts the second you stop moving.

After 1 Year Of Sitting (6 hours a day or more):  This is where you'll likely see a physical change, weight gain and high cholesterol.  For women this amount of sitting can create a loss of 1% in bone mass a year.

10-20 Years Of Sitting (6 hours a day or more):  Hopefully you've moved up in the company as a result of your dedication to riding that desk!  But have taken into account the advice we're about to give below so that you don't:  shave off up to 7 years of your life, increase your chance of dying from heart disease by 64% and see an increase risk (35%) of suffering from prostate and breast cancer!

But wait, there's more...

The inactivity and prolonged bouts of sitting are bound to also have an effect on more then just your heart.  Muscle stiffness, stiff back / neck and hip pain and gluteal amnesia are common problems faced by office workers. 

To keep this article short so that you're not sitting at your desk reading it, here is a link to read more at a LATER date, about the issues you might be experiencing: MORE INFO

And now straight to the important part - WHAT TO DO...to change your habits and avoid these problems.

1.  Limit sitting whenever possible

2.  Stand up often, at least once an hour (if possible: stretch, take a walk, climb office the stairs)

3.  Aim to get 30 minutes of activity a day (not limited to the gym e.g. doing yard work)

4.  Stand while on the phone at your desk,

5.  Stretch (pay attention to chest, hip flexors, neck and shoulders...do Yoga!)

6.  Strengthen (glutes, upper back muscles with pulling movements, core)

If you need help with the specifics, a proper stretching and strengthening program to incorporate into your workouts - send me an email at:  downtowncorefitness@gmail.com

Hope you found this informative and helpful.

15 Minute Workout From downtownCORE

Warm Up

20 seconds of: Jumping Jacks, Squats, Push-ups, Alternating Lunges, Plank...x 2

Round One

(during rounds no rest between exercises)

Standing Long Jump (on grass or gym floor, land go directly into push ups)

Push Up x 8 (with leg jacks...kicking the feet out on the way down)

X

Standing Long Jump

Push Up x 8 (clapping push ups)

X

Standing Long Jump

Push Up x 8 (explosive push up - get your hands up off the ground on the positive rep)

1-3:00 Minutes Rest

Round Two

Burpees w/dumbell shoulder press x 10

Heel Touch-Jumping Jacks x 30 (squat touch your heels & go into a jumping jack)

X

Decline Push-Ups x 15 (feet on a bench)

Box Jumps x 10 (jump from a standing position onto a bench / box, step down - repeat)

X

Chin-Ups x Max (as many as possible, make note - look to increase next time)

Hand-Claps x 40 (running on the spot, hike your knees up & below perform one hand clap, alt)

1-3:00 Minutes Rest

Round Three

Dumbbell Clean & Press x 12 (heavy set, click here for video on movement)

Spider Push-Ups x 12 (bring your right knee to the right elbow on the negative rep, alt)

X

Dumbbell Box Step-Ups x 12 (heavy set.  click here for video on movement)

Chin-Ups x Max

X

Sprints x 5 (rest 60 seconds between sets, aim for 100m or 320+ feet)

Plank (can use plank as your rest if looking to increase intensity)

Cool down.  Stretch 10 minutes if time allows. Hydrate.  Go Eat & Rest.

X = Continue ( no rest ) to the next exercise

Can I build my chest with push ups?

This one is for the men.  Guys who are looking to build & define their chest / pecs.

I'm often asked if you can get adequate results from push ups alone (without free weights).  The answer is hell yes!  There are some things you'll want to keep in mind and practice in order to get noticeable results.

1.  Good form.  It doesn't matter right now, how many you can do...it matters how you do them.  Ensure you protect yourself from injury, by following this guide:  First, place your hands slightly wider than shoulder-width apart on the floor and position your feet together behind your body. Keeping your core tight, push yourself off the floor until your arms are fully extended. Maintain a straight line from your heels to your shoulders and lower yourself down slowly. Stop when your chest is right above the floor, push yourself back up and repeat.  Try to inhale at the top & exhale the rest of the time in one fluid breath (breathing out as you go both up & down).  Focus on pushing through the heel of your palms & outside of your hands for maximum benefit.  Also, warm up before you begin a full session of push ups, this can be done with shoulder rotations (unilateral external / internal circular rotations) and a set of 8-10 push ups stopping on the way down 3-5 times.

2.  All the angles.  It's important you target the entire chest, this can be done with a variety of hand positions (narrow, middle and wide).  Also by placing your feet on a raised surface (decline) or vice versa with your hands resting on a bench (incline).  Vary your position to target the upper, middle and lower pectorals...be creative and mix and match.

3.  Intensity and workload.  Frequency and hitting it hard.  For beginners, do a push up routine every other day (3 days a week).  Rest 60-90 seconds between sets, do 4-5 sets of 10-12 reps.  Increase this as your strength and endurance increases.  Eventually as you see results and become accustom to the workouts you'll want to vary your sets to keep your body guessing, for example:

Intermediate Push Up Workout

15 Reps (Flat) / 12 Reps (Decline) / 12 Reps (Decline) / 10 Reps (Flat) / 10 Reps (Decline) / 20 Reps (Flat)

:: No more then 60-90 seconds rest between sets.

EFFICIENT EATING. BREAKING IT DOWN!

  

Efficient Eating.  Breaking it down. 

Clients will often ask what to eat.  When to eat.  What is best post workout and pre-work, and the list goes on.  With so many trends in #diets #supplement #products #organic&local it can get confusing when you go looking for answers.

Here is a simple breakdown on efficient eating for a healthier / happier you.

 

The Keys

 

-  Eat often and eat well (2-3 hours, within 30mins after waking & exercise)

-  Drink plenty of water (2.5-3L of fluids a day)

-  Fuel your body with balanced meals of complex carbs, lean protein, healthy fats & vibrant colors

What to eat?

Carbs - Complex carbs such as brown rice, oatmeal (steel cut oats), sweet potatoes, whole grains or alternative grains (brown rice, spelt), beans, whole foods: veggies and fruit!

Lean Proteins...

For vegetarians quantity is key to get enough calories and proteins from alternative sources: quinoa, soy, nuts and and plant based protein.  Whey protein, hemp or soy may also be a good product to *supplement look for natural brands.  For meat eaters eggs, chicken, tuna, salmon, lean ground beef and dairy like cottage cheese and Greek yogurt.

Fats!

You need healthy fats:  Olive oil, nuts, avocado, salmon, flax seed oil, natural peanut or almond butter.

Supplements?

There is no magic pill.  If you've consulted a doctor and have been advised that you are lacking or deficient in a certain mineral or vitamin then you can look towards supplements.  Otherwise get your nutrients from whole / unprocessed foods.

*For those training fairly intensely to build muscle and feel their diets are lacking in protein.

======

SAMPLE EATING DAY

(low prep time)

8:00am - Wake Up

Refresh with H20

8:30am - Breakfast

Steel Cut Oats / Banana / Blueberries / Walnuts / Drizzle Honey & Almond Milk

11:00am - Snack

Cottage Cheese / Fruit / Nuts

1:00pm - Lunch

Baby Spinach / Salmon / Tomatoes / Cucumbers / Peppers / Egg / Flax Dressing

3:00pm - Snack

Protein Smoothie / Whey or Hemp Protein / Banana / Frozen Fruit / Almond Butter / Cayenne Pepper / Almond Milk

6:00pm - Dinner

Grilled Chicken Breast / Steamed Broccoli / Baked Sweet Potato or Brown Rice

9:00pm - Snack 

Repeat a snack from above on a smaller scale

Knee Pain During or Post Workout

Don't ignore the pain.  Knee pain during or post exercise can be the indication of an injury, which if not handled properly could get in the way of your workouts!

First things first.  You need to book an appointment with your doctor and ask them to diagnose & provide a treatment plan.

Consistent burning in the knee could be:

-  Knee Sprain

-  Tendinitis and Bursitis

-  Meniscus Tear

-  Arthritis

-  Patello-Femoral Syndrome

You should look to modify your program to avoid further cause any injury, rest and ice as a precaution / to reduce swelling.

One common problem people suffer from is  "Iliotibal band Syndrome (patellar tendinitis and bursitis) can all cause a burning sensation in your knees during and after working out.  Burning typically in the lower portion of your kneecap.  Possibly due to over training (running is also a common cause). 

Cause

The iliotibal band is a fibrous tissue that runs from your hip bone to the bottom of your knee. This band of tissue becomes so tight from overuse that it rubs on the outer portion of your femur, which causes the burning sensation. If you're a runner, you're most susceptible to this injury if you have a leg length discrepancy, excessive foot pronation or are bow-legged. Using incorrect form while working out and running on a rigid surface can also increase your risk of iliotibial band syndrome and patellar tendinitis. Patellar tendinitis is an overuse injury that's caused by one or more of the tendons that connect the quads to the shin bone becoming inflamed. Bursitis is caused when the bursa, small sacs of fluid that help reduce friction on the knee, become inflamed. Bursitis can be caused by overuse, an infection, trauma, rheumatoid arthritis or gout, the PubMed Health website notes. 

Treatment

Knee injuries are initially treated by resting the knee, icing the sore area, compressing the injury and elevating your leg above heart level. Corticosteroid injections are sometimes used to relieve pain of the knee joints. If bursitis is causing the pain, a doctor may draw out fluids from the bursa and inject corticosteroids. An over-the-counter, non-steroidal anti-inflammatory drug can relieve knee pain in most cases, but if your pain is severe, a doctor may give you prescription-strength painkillers. Non-weight-bearing resistance exercise for the muscles surrounding the knee can promote healing of knee problems. The pain from patellar tendinitis can also be treated with ultrasounds and electric muscle stimulation. Surgery is only necessary for severe and persistent knee pain from these conditions. 

Prevention

A regular strengthening and stretching regimen is needed for the muscles surrounding your knee. Strong muscles will help support your knee while working out so the area will be less prone to future problems. Increasing the flexibility of the muscles, ligaments and tendons of your knee will also reduce your risk of an overuse injury. While strengthening and stretching your leg muscles, pay special attention to your quadriceps and hamstrings. To avoid iliotibal band syndrome, stretch your hip flexors, lateral thigh and inner thigh.

References: http://www.livestrong.com