Songs for stretching. Sometimes it's difficult to find songs that would work for your stretch routines (whether on your own or in a group fitness class) but these songs will make putting your routine together a breeze.
Thursday, March 31, 2011
Wednesday, March 30, 2011
Workout Wednesdays
Yesterday I asked the question, which piece of equipment are you least familiar with, on our Facebook Page. The verdict......ViPR. This piece of equipment has been around for a bit but is really starting to make it's way into fitness centres, in particular, to be utilized in group fitness classes. It's already popular overseas and is just starting to get introduced into North America. Equinox in the U.S. has started adding ViPR classes to their class schedules and it's really taking off. Although there isn't anywhere in Canada to get certified just yet, I'm sure it won't be too much longer until we see this piece of equipment utlized in all commerical fitness centres. If you visit their site you will notice that they are trying to make fitness centres in North America aware of their product. Here's an article that's on their site speaking about getting a demo at your club.
ViPR on the road in the United States
Starting this month (February), PTontheNet will promte a year-long series of ViPR demonstrations at locations all across North America. These demonstrations will give personal trainers, fitness managers, and club owners the opportunity to interact with ViPR as well as learning the science and behind it.
More dates will be announced as they are finalised so keep checking this site and our Facebook or Twitter for updates.
If you would like ViPR to make a stop at your facility, let us know and if there is enough demand we will make it happen. Email us at vipr@ptonthenet.com for more information.
More dates will be announced as they are finalised so keep checking this site and our Facebook or Twitter for updates.
If you would like ViPR to make a stop at your facility, let us know and if there is enough demand we will make it happen. Email us at vipr@ptonthenet.com for more information.
Monday, March 28, 2011
Just Another Manic Monday
Shut Up and Smile
Freaking out about a speech? Smile, look at the audience, and keep quiet for 2 seconds, says T.J. Walker, president of Media Training Worldwide. It'll slow you down and create the impression that you're relaxed and in control. The audience will then feel more comfortable, leading you to actually be relaxed and in control. Now start talking.
Run Fast
Bike hard. Punch the heavy bag. A University of Missouri at Columbia study found that 33 minutes of high-intensity exercise helps lower stress levels more than working out at a moderate pace. What's more, the benefits last as long as 90 minutes afterwards.
Meditate
Researchers at West Virgina University found that 35 participants who underwent "mindfulness meditation" saw a 44 percent reduction in psychological distress over 3 months. Just sit quietly for 10 minutes a day and focus on your breathing.
Freaking out about a speech? Smile, look at the audience, and keep quiet for 2 seconds, says T.J. Walker, president of Media Training Worldwide. It'll slow you down and create the impression that you're relaxed and in control. The audience will then feel more comfortable, leading you to actually be relaxed and in control. Now start talking.
Run Fast
Bike hard. Punch the heavy bag. A University of Missouri at Columbia study found that 33 minutes of high-intensity exercise helps lower stress levels more than working out at a moderate pace. What's more, the benefits last as long as 90 minutes afterwards.
Meditate
Researchers at West Virgina University found that 35 participants who underwent "mindfulness meditation" saw a 44 percent reduction in psychological distress over 3 months. Just sit quietly for 10 minutes a day and focus on your breathing.
Wednesday, March 23, 2011
Workout Wednesday's
Circuit training is one the greatest ways to get in shape. It not only combines all elements of a training program in 1 hour, but for the average person, who has a million and one things to do in a day, it is time efficient. One of the many benefits trainers use a circuit program for is weight loss. This style of training which includes weight training and cardio has been proven to shed the pounds because it maintains an elevated heart rate, gives you a full body workout and recommended cardio in a shorter amount of time, and constantly keeps you moving so you don't have time to rest and chat in between your sets. Here is a sample program that I would prescribe to an intermediate client.
Make sure to complete a proper warm-up for approximately 5-7 minutes.
Cooldown for approximately 5 minutes and stretch all muscles.
Make sure to complete a proper warm-up for approximately 5-7 minutes.
| Exercise | Reps/Sets | Weight: |
| Stability Ball Push-ups | 15/2 | |
| Scissor kick | 20 each side/2 | |
| Walking Lunges | 2 lengths of room/2 | |
| Shoulder Press standing on Bosu | 15/2 | |
| Skipping | 2:00 min/2 | |
| Single Leg Step-Up on bench | 15 each leg/2 | |
| Stability Ball Tucks | 20/2 | |
| Side Plank | 45 sec each side/2 | |
| v-sit twist with weight | 20 each side/2 | |
| Body weight row (on equalizers) | 15/2 | |
| Moving V Sit | 20 each side/2 |
Cooldown for approximately 5 minutes and stretch all muscles.
Tuesday, March 22, 2011
Tasty Tuesdays
Mixed Bean and Spinach Salad with Fresh Herb Dressing
Makes 6 servings
Beans are a great idea for a supper side dish or for a quick lunch. This salad can be kept in the fridge for up to two days.
Ingredients
■1 can 19oz (540 mL) mixed beans, drained and rinsed
■1 cup (250 mL) grape tomatoes
■1 cup (250 mL) red pepper, diced
■1 cup (250 mL) baby spinach, washed and dried, chopped chiffonade*
■1/2 cup (125 mL) red onion, finely sliced
■1/2 cup (125 mL) light feta cheese, crumbled
Dressing
■1 tsp (5mL) fresh herb mix or make your own Fresh herb shaker
■1 tbsp (15 mL) olive oil
■2 tbsp (25 mL) balsamic vinegar
■pepper
Directions
1.Combine beans, tomatoes, red pepper, spinach, onion and feta cheese in a large bowl.
2.Combine dressing ingredients in a separate bowl. Toss into salad. Serve.
*Chiffonade is a cooking technique in which herbs or leafy green vegetables (such as spinach and basil) are cut into long, thin strips. This is generally accomplished by stacking leaves, rolling them tightly, then cutting across the rolled leaves with a sharp knife, producing fine ribbons. The term comes from the French language. It means "made of rags" referring to the fabric-like strips that result in this technique.
Nutritional information per serving
(3/4 cup / 175 mL)
■Calories: 142
■Protein: 8 g
■Fat: 5 g
■Saturated fat: 2 g
■Dietary cholesterol: 4 mg
■Carbohydrate: 19 g
■Dietary fibre: 5 g
■Sodium: 333 mg
■Potassium: 381 mg
Makes 6 servings
Beans are a great idea for a supper side dish or for a quick lunch. This salad can be kept in the fridge for up to two days.
Ingredients
■1 can 19oz (540 mL) mixed beans, drained and rinsed
■1 cup (250 mL) grape tomatoes
■1 cup (250 mL) red pepper, diced
■1 cup (250 mL) baby spinach, washed and dried, chopped chiffonade*
■1/2 cup (125 mL) red onion, finely sliced
■1/2 cup (125 mL) light feta cheese, crumbled
Dressing
■1 tsp (5mL) fresh herb mix or make your own Fresh herb shaker
■1 tbsp (15 mL) olive oil
■2 tbsp (25 mL) balsamic vinegar
■pepper
Directions
1.Combine beans, tomatoes, red pepper, spinach, onion and feta cheese in a large bowl.
2.Combine dressing ingredients in a separate bowl. Toss into salad. Serve.
*Chiffonade is a cooking technique in which herbs or leafy green vegetables (such as spinach and basil) are cut into long, thin strips. This is generally accomplished by stacking leaves, rolling them tightly, then cutting across the rolled leaves with a sharp knife, producing fine ribbons. The term comes from the French language. It means "made of rags" referring to the fabric-like strips that result in this technique.
Nutritional information per serving
(3/4 cup / 175 mL)
■Calories: 142
■Protein: 8 g
■Fat: 5 g
■Saturated fat: 2 g
■Dietary cholesterol: 4 mg
■Carbohydrate: 19 g
■Dietary fibre: 5 g
■Sodium: 333 mg
■Potassium: 381 mg
Monday, March 21, 2011
Just Another Manic Monday
3 Tips ton Conquer Stress
Get Out of Debt Denial Maxed out Mastercard? Do the no-duh obvious: Meet with a financial planner. According to a Virgina Tech study, those who received credit counseling saw their overall stress level move from "severe" or "overwhelming" to "moderate" or "low" 1 year later.
Rest Between Workouts Overtraining can actuall ycause stress. According to a report in the Journal of Strength and Conditioning Research, excessive trainign elevates cytokine levels in the blood, which tells the brain to raise cortisol elvels, which tells you to freak out!
Make a Schedule If the boss dumps a big project on you, try not to say, " I can't do this. I'm gonna get fired." (Try particularly not to say this in front of your boss.) Instead, present him with a schedule outlining when things can be done. What was overwhelming is now under control and open to negotiation.
Get Out of Debt Denial Maxed out Mastercard? Do the no-duh obvious: Meet with a financial planner. According to a Virgina Tech study, those who received credit counseling saw their overall stress level move from "severe" or "overwhelming" to "moderate" or "low" 1 year later.
Rest Between Workouts Overtraining can actuall ycause stress. According to a report in the Journal of Strength and Conditioning Research, excessive trainign elevates cytokine levels in the blood, which tells the brain to raise cortisol elvels, which tells you to freak out!
Make a Schedule If the boss dumps a big project on you, try not to say, " I can't do this. I'm gonna get fired." (Try particularly not to say this in front of your boss.) Instead, present him with a schedule outlining when things can be done. What was overwhelming is now under control and open to negotiation.
Monday, March 7, 2011
Just Another Manic Monday
Hit the Sauna After Your Workout
In an Oklahoma State University study, those who combined sauna use with group counseling had greater stress relief, feelings of relaxation, and sense of accomplishment compared with those who only had their heads shrunk.
Unwind Online
Instead of checking your portfolio at work, go to stressremedy.com. Shut your door, turn up your speakers, and lcick on "Relax Now" for a 6 minute, audio guided relaxation exercise based on deep breathing and meditation.
In an Oklahoma State University study, those who combined sauna use with group counseling had greater stress relief, feelings of relaxation, and sense of accomplishment compared with those who only had their heads shrunk.
Unwind Online
Instead of checking your portfolio at work, go to stressremedy.com. Shut your door, turn up your speakers, and lcick on "Relax Now" for a 6 minute, audio guided relaxation exercise based on deep breathing and meditation.
Friday, March 4, 2011
Fitness Fashion Fridays
Featuring Bluefish, one of the many lines One Hot Tamale Active and Fitness Wear carries.
Bluefish T Back Blouse ($57)
Bluefish Sparkle Capri ($90)
Thursday, March 3, 2011
Wednesday, March 2, 2011
Workout Wednesdays
Create a Defined Frame for your Wedding Dress
Push-up
I know, the dreaded push-up. But it is honestly the most wonderful exercise for you to achieve strength and definition. You are working your chest, triceps, core and legs all in one exercise. It doesn’t get any better than that! Executing exercises that involve your entire body will eliminate the amount of time you are spending on your workouts; you won’t need to sit there and perform 1 exercise per muscle group.
Execution:
- Start with your hands slightly wider than shoulder width apart
- Keep your knees and feet together (if performing from your knees); keep your feet hip width apart (if performing from your toes)
- Inhale as you lower the chest towards the ground (ensure your forehead is not the first thing to go down; you want to ensure you are keeping your airway open, so find a focal point in front of you)
- Ensure your elbows are going back as opposed to out. If they are going out, you are placing a lot of strain on your wrist joints which, over time can cause strain and injury.
- As you push back up, exhale and ensure your belly button is pulled in to prevent the back from swaying.
This exercise will give you that great defined back. Similar to Hilary Swank in Million Dollar Baby, however you would need to incorporate a few more exercises to get her exact back. You are working upper back and biceps with this exercise.
Execution:
- Stand with your feet hip width apart
- Bend forward from the hips so your upper body is at a 45 degree angle. Ensure you are also slightly bending the knees as you want to keep the joints soft. Never lock out any joints as this creates bone on bone and can wear down the cartilage over time.
- Begin with your arms down towards the ground.
- Exhale and bring shoulder blades towards the midline of your back and pull up until your elbows are in line with your shoulders. (Should stop at a 45 degree angle)
- Inhale on the down phase
This is not your typical lateral raise exercise in the sense that you are not starting with the weights by your sides. This exercise will really help define your shoulders and arms giving you that toned look.
Execution:
- Begin with your feet hip width apart, knees slightly bend and core muscles turned on (pull your belly button in towards your spine and keep your ribs over your hips through the entire execution).
- Bring your arms up in line with your shoulders. Arms should be straight out with a slight bend in the elbows.
- Lower one at a time working the deltoids unilaterally. Ensure you are coming all the way down to the side of your thigh and then bringing your arm right back up in line with the shoulder before beginning with the other side.
- Inhale when the arm comes down; exhale when the arm goes up.
- Ensure you are not placing your back in any harm by keeping your core muscles engaged throughout the entire exercise.
- Execute 15 repetitions, 2 times.
- Keep all movements slow and controlled.
Tuesday, March 1, 2011
Tasty Tuesdays
Your breakfast to dinner weight-loss menu
If you've been skipping meals in an effort to drop pounds, it's time for a new game plan. This breakfast to dinner menu will help you lose weight, without leaving you hungry
Try a new approach to weight loss
It's hard to lose weight when miserly meals and unsatisfying snacks leave you hungry all the time. But with this daily menu plan, you can eat one serving of everything you see here—plus snacks, sides and beverages—without packing on pounds. If you follow the plan, featuring these recipes from the Comfort Food Diet Cookbook: Family Classics Collection, you'll notice a healthy, gradual weight loss, without a constantly growling stomach.
Breakfast
• 1/2 of Very Veggie Omelette (197 calories)
• 1 slice whole wheat toast with 1 tsp reduced-fat margarine spread (80 calories)
• 1/3 cup red grapes (43 calories)
• 1 cup hot tea
Total calories: 320
Get the recipe: Very Veggie Omelette
Lunch
• Chicken Caesar Salad (236 calories)
• 1/2 cup baby carrots (25 calories)
• 1 medium banana (100 calories)
• 1 cup fat-free milk (86 calories)
Total calories: 447
Get the recipe: Chicken Caesar Salad
Dinner
• Pork Roast with Gravy (241 calories)
• 1/2 small baked russet potato with 1 tsp. reduced-fat margarine spread (69 calories)
• 1 green salad with 1 Tbsp. reduced-fat dressing ("free food")
• 1 Chewy Oatmeal Raisin Cookie (144 calories)
• 1 cup fat-free milk (86 calories)
Total calories: 540
Get the recipe: Pork Roast with Gravy
Get the recipe: Chewy Oatmeal Raisin Cookies
Snacks
If your stomach starts to rumble, reach for one of these healthy snack options. You can work all three snacks into your day with this menu plan, and still end up with a daily total of approximately 1,400 calories.
• 1 small orange (45 calories)
• 1 cup air-popped popcorn (31 calories)
• 1 cup prepared sugar-free flavoured gelatin (8 calories)
Total calories: 84
If you've been skipping meals in an effort to drop pounds, it's time for a new game plan. This breakfast to dinner menu will help you lose weight, without leaving you hungry
Try a new approach to weight loss
It's hard to lose weight when miserly meals and unsatisfying snacks leave you hungry all the time. But with this daily menu plan, you can eat one serving of everything you see here—plus snacks, sides and beverages—without packing on pounds. If you follow the plan, featuring these recipes from the Comfort Food Diet Cookbook: Family Classics Collection, you'll notice a healthy, gradual weight loss, without a constantly growling stomach.
Breakfast
• 1/2 of Very Veggie Omelette (197 calories)
• 1 slice whole wheat toast with 1 tsp reduced-fat margarine spread (80 calories)
• 1/3 cup red grapes (43 calories)
• 1 cup hot tea
Total calories: 320
Get the recipe: Very Veggie Omelette
• Chicken Caesar Salad (236 calories)
• 1/2 cup baby carrots (25 calories)
• 1 medium banana (100 calories)
• 1 cup fat-free milk (86 calories)
Total calories: 447
Get the recipe: Chicken Caesar Salad
• Pork Roast with Gravy (241 calories)
• 1/2 small baked russet potato with 1 tsp. reduced-fat margarine spread (69 calories)
• 1 green salad with 1 Tbsp. reduced-fat dressing ("free food")
• 1 Chewy Oatmeal Raisin Cookie (144 calories)
• 1 cup fat-free milk (86 calories)
Total calories: 540
Get the recipe: Pork Roast with Gravy
Get the recipe: Chewy Oatmeal Raisin Cookies
If your stomach starts to rumble, reach for one of these healthy snack options. You can work all three snacks into your day with this menu plan, and still end up with a daily total of approximately 1,400 calories.
• 1 small orange (45 calories)
• 1 cup air-popped popcorn (31 calories)
• 1 cup prepared sugar-free flavoured gelatin (8 calories)
Total calories: 84
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