Happy New Year

Happy New Year, and Happy New You!

Today's Workout - Dec 31 - Last workout of 2010!

Arms - Biceps & Triceps

*Compound Sets with Circuit Training style incorporated.
We all know what compound sets are because I've blogged about it before. So if you don't know or can't remember, just comment, And I'll re post.

Circuit Training is a type of cardio and/or weight training model where you don't rest in between exercises, and move quickly from one exercise or movement to the next. The benefits of this type of training model is that your heart rate remains high so you also get a full cardiovascular workout at the same time you train your muscles. If you've ever taken Body Pump @ Goodlife (or alike programs at other gyms) you've done circuit training, and know what a great tool it can be in your fitness belt!

Always start with the larger muscle group which in today's workout is the Tricep.

1) Tricep Cable Pull Downs

2) Bicep Cable Curls (or dumbbell curls work too)

3) Tricep Dips

4) Chin Ups

5) Tricep Extensions w/ Dumbbells

6) Barbell Bicep Curls

Complete ONE set of each exercise, aim for 12 reps each. DO NOT rest in between each movement. At the end of the 6 exercises you can take a 2 min break, get water, and then repeat 1-6 again, twice more!

Your arms should look like this by the end of your workout :P

7 Day Diet Tracking - Day #7

Day #7, Final Day

Breakfast:

- 2x Eggs

- 1x Protein Shake

Lunch:

- Tuna Salad

- Baby Bell Cheese

Dinner:

- Steak & Frits @ Jules Bistro

- 2x glasses of Red Wine

7 Day Diet Tracking - Day #6

Almost Completed! One more day to go! 

How is your tracking coming along? Have you noted everything? Are you shocked at the amount of food you're eating? Or maybe not eating? I know it's helped me this past week so far. It's so helpful to write it down so you can see it, and make positive changes to your diet.

Breakfast:

- 2x Eggs (Over Easy)

- 2x Slices of Ham (left overs)

- 2x Pieces of Bacon

- 1x Orange Rosemary Biscuit (Recipe to be posted soon!)

*Big breakfast! I know, but I have been training hard at the gym all week so I need lots of protein in the morning to recoup.

Lunch:

- Vietnamese Shrimp & Rice Leftovers

- Turkey Leftovers

- 1x Red Velvet Cupcake! :P

Dinner:

- Via 1st Class Pork Dinner

- 1x Beer

New Fav Song!! A Classic Remixed into a Hot Track!

Zumba Fitness @ Goodlife Fitness

I am SO going to try this class. Dancing, great music and fitness all in one hour?! HELL YES!! Great exercise, and fun, you should try it too! Why not have fun while you sweat?! :-)

Plus the moves can translate to the club!

Random Photos

 

These two photos were taken last night (Dec 28) with two of my favourite cousins, Alisha and Natasha. 

The photo below was taken two weeks ago @ Blue Mountain - Weekend Ski trip with a friend. It was cold, so I bundled up!

Yesterday's Work Out - (Dec 28th)

Leg & Shoulder Day

Often I like to mix up my workout schedule, and muscle group mix. It's a great change for people who are plateauing, and/or people who are looking to make extra gains in size or weight loss. Try working out different muscle groups in the same day that you normally wouldn't workout together. 

The same applies for Cardio. If you're on the treadmill all the time, change it up! Try the X-Trainer, or Bike. Variety will help you burn more calories, and keep your body "guessing". We want our bodies to be shocked each time we workout, this way we respond by building up strength and endurance. It makes you more fit!  

Try 15 minutes of three different cardio exercises, 45 minutes total!

Legs:

1) Leg Press

- Complete 3-4 sets, of 10-12 reps each. For a heavier weight lower your reps to 8-10.

2) Squats (The BEST exercise you can do for your legs)

- Complete 3-4 sets, of 8-12 reps each. Squats can be done so many different ways. You don't even need a gym to perform them! Just grab something heavy, and start squatting. 

 3) Walking Lunges (2nd Best Exercise for your legs)

- Complete for 5-7 minutes. Walk the length of your apartment, condo gym, or weight room at least 4 times. You can also hold weights (dumbbells or other) in your hands to make it more challenging.

 

4) Shoulder Press

- Complete 3 sets, 8-12 reps each.

5) Shoulder Raises (Alternative is a Lateral Side Cable Raise @ the Gym)

- Complete 3 sets, 8-12 reps each.

6) Rear Lateral Raise

- Complete 3 sets, 8-12 reps each.

7 Day Diet Tracking - Day #5

Day #5

Breakfast:

- 1x Bowl of Oatmeal

- 1x Coffee

Lunch:

- 1x Sashimi Lunch Special

-Tuna, Salmon, and Red Snapper Sashimi (3x pieces each)

-3x pieces of California Roll

-Salad, & Miso Soup

-Shrimp Tempura

Dinner:

- 1x Vietnamese Shrimp Dish with Rice

-1-Spring Roll

-Gingerale

Drinks:

1x Glass of Red Wine

1x Vodka & Tonic

7 Day Diet Tracking - Day #4

Day #4 (day after Boxing Day)

Breakfast:

- 2x Eggs over easy

- 2x Slices of ham

- 1x Orange Rosemary Biscut

Lunch:

- 1x Turkey Sandwich (Focaccia bread, Lettuce, Mayo & Cranberry Sauce)

- 1x Turkey Soup

- 1xTryptophan Overload!!

* What is Tryptohan? Tryptophan is one of the 20 standard amino acids, as well as an essential amino acid in the human diet. It's a protein building block, and is found in high concentration in turkey meat. Tryptophan is the thing in turkey meat that makes you sleepy! FYI.

Dinner:

- Beef Roast

- Rice

- Greek Salad

- 1x Red Velvet Cupcake for Desert!

Today's Workout - Dec 27th

Today was my second day back to the gym/getting my body active again after being sedentary for almost a week!

My work out was hard and I needed it. Here is what I did (some pictures to assist you).

Chest & Back Compound sets.

1) Back Row - 1st set 12 reps @ 105lbs. 2nd set 10 reps @ 120lbs. 3rd set 9 reps @ 120lbs.

2) Bench Press - 1st set 12 reps @135lbs. 2nd set 10 reps @ 155lbs. 3rd set 6 reps @ 155lbs.

3) Wide Grip Pulls ups (assisted) - 1st set 14 pull ups. 2nd set 12 pull ups. 3 set 12 pull ups. (My body weight minus 40 lbs, which is roughly 130 lbs of resistance)

4) Incline Bench Press - 1 set 12 reps @ 95lbs. 2nd set 12 reps @ 105lbs. 3rd set 10 reps @ 105lbs.

5) Lower Back Raise - 1st set 15 raises, 2nd set 15 raises, and 3rd set 15 raises.

6) Decline Dumbbell Bench Press/Cable Chest Fly's - Dumbbell weight 40lbs per hand. 1st set 12 reps, and 2nd set 10 reps. Cable Fly - 1st set 12 reps @ 100lbs, 2nd set 10 reps @ 90lbs.

After the weight training, I completed 30 minutes of high cardio - Step Mill & X-Trainer (15 minutes each) and 5 minutes of abs and stretching.

7 Day Diet Tracking - Day #3

How is everyones progress going? Are you still tracking all your meals and snacks?

I had a busy day yesterday, of shopping! So I apologize for the delay in my Day #3 Post.

Breakfast:

- 2x slices of toast

- 2x eggs over easy

- 3x slices of bacon

Lunch:

- 1x Clubhouse Salad @ Kelsey's (Lettuce, Tomatoes, Avocado, Onion, Feta Cheese & Honey Dijon Dressing. I opted out of the regular Ranch dressing that it comes with because its really high in calories)

- 1x Beer

Dinner:

- Xmas Dinner #3!!

-Turkey

-Ham

-Mashed white potatoes

-Roasted sweet potatoes

-Corn

-Stuffing

-Cranberry Sauce

- 1x Red Velvet Cupcake! :) (I spoiled myself)

- 1x glass of red wine

Later I went out with friends and family to a pub and had:

-3x beer

-2x vodka sodas

Then I was really bad and had 2x McDonald's Cheeseburgers, and one medium fry!! :(

Fatty fat fat, I know...Don't remind me.

Don't Stop The Party - B.E.P.

Hot new beats Son!!!!! :P

Makes me wanna go for a run, or get up and dance me arse off!

Hiking Watkins Glen State Park - NY October 2010

 

These photos were taken in up state New York back in October. I visited a winery & hiked Watkins Glen National Park. Which was beautiful! A 12,000 year old stream carved out that gorgeous cavern, with waterfalls.

7 Day Diet Tracking - Day #2

Merry Christmas Everyone!

Day #2

Breakfast

-1x Bowl of Holiday Rice Crispies Cereal w/ 1 cup of milk

-1x Coffee

Lunch

Christmas Meal #1

- Dark Meat Turkey

- Sweet potatoes

- Corn

- Cranberry Sauce

- Stuffing

- 1 dinner roll

- w/ gravy

- 1x Mimosa

- 1x Glass white wine

Dinner
Xmas Dinner #2
- Dark Turkey Meat
- Lamb
- Mashed potatoes
- Beans
- Corn
- Portuguese Sausage (Salsicha)
- I piece Lemon Meringue Pie (My fav)
- 1x glass of white wine

Snack
- Popcorn

7 Day Diet Tracking - Day #1

Have you started tracking your meals yet? It's not hard. Try it. Keep a journal, or use your BB or iPhone to keep track of your meals. At the end of each day review what you've eaten. Good? Bad? Ok? I know it's going to be difficult over the next few days with all the Holiday meals. But just keep track as best you can.

It's day number one, so here is what I have eaten (more to be added as the day progresses):

Breakfast

- 1x cup coffee (w milk)

- 1x glass of light blueberry pomegranate juice

- 1x bowl of Holiday Rice Crispies cereal

Lunch

- 1x Lumpia Divolo (chicken & red cabbage spring roll) appetizer (shared with my Mom 2x spring rolls each)

- 1x Gnocchi pasta dish w/ sweet sausage, pomodoro sauce and mozzarella cheese

- 1x Mill St. Tank House Beer

- 1x Cesar

Dinner
-1x Very Large Portuguese Christmas Buffet!
- Shrimp (2 kinds)
- Crab legs
- Octopus stew w/ potatoes
- Cheese & crackers
- Dips
- Fish Balls
- Deviled Eggs
- Sweets
- All washed down with about 3x beers, and 2x glasses of wine!! Yikes!

Train Food - "Low Calorie Meal"

So this is what Via Rail classifies as a "Low Calorie" meal.

Some weird chickpea mix. I think it was suppose to be an Indian dish.

Stars 4 Ever! Robyn

I'm in love with this song! I'm in LOVE with it! Hear me! LOVE!!! :P

7 Day Diet Tracking

My Seven Day Diet Tracking Starts Tomorrow!! Dec 24 - Dec 30

Follow along daily with my diet, and track your own. Be accountable. Eat sensibly! Lose weight over the holidays!

Question. Would you rather waddle away from the holidays 10 pounds heavier? Or walk out 5 pounds lighter with your head held high and actually feeling great?

The choice is yours! Why not start your 2011 resolutions early...

Food that Burn Fat - 6 Flab Melting Foods

Cinnamon
Without going into the whole scientific explanation of why it works, adding 1/4 to 1 teaspoon of this spice to something you eat every day — hot cereal, marinades, yogurt — helps blood sugar get into cells to be used for energy, so less is stored as fat.

Green Tea
One ingredient, caffeine, is a stimulant that raises your heart rate and compels your system to burn calories faster. Plus, green tea has catechins, substances that some experts believe help burn belly fat. Aim for three 8-ounce cups a day.

Yogurt
Yeah, dairy has a bad rep for high calories, but yogurt, both the low-fat and regular kinds, contains probiotics: "friendly" bacteria that preliminary research suggests may actually help reduce the amount of fat your body absorbs.

Coffee
Again, the caffeine kicks your metabolism into high gear. Caffeine also jump-starts lipolysis, the breakdown of fat. One to two cups a day is ideal.

Chili Peppers
Often found in high quantities in hot salsa as well as in many Thai, Indian, and Chinese curry dishes, these wonder foods are packed with a metabolism-boosting compound called capsaicin, which provides chili peppers' fiery flavor. In addition, capsaicin increases your body temperature somewhat, giving your metabolism an extra calorie-burning push.

Chicken and Fish
It actually takes energy to digest food, and your body burns more calories digesting and metabolizing protein than it does while breaking down carbs and fats. Translation: Consuming a few servings of lean protein, such as chicken, fish, and tofu, each day may help keep your metabolism revving away long after you finish eating your meal.

Daily Inspiration - Video!

This video really touched my heart. Please remember to drive safely this holiday season. Always buckle up, and NEVER drink and drive.

*heart* Derrick

Stevia - Naturally Sourced Sweetener

Hey Hey Peeps,


This post is a follow up to my post yesterday about the negative side effects of Spelnda.


STEVIA - Is a naturally sourced sweetener produced from plants. It is extracted from the leaf of the Stevia plant (Stevia Rebaudiana), and is completely natural and harmless to consume on a daily basis. Although if you are pregnant or have low blood pressure, you should avoid it still.


It’s an excellent alternative to Splenda, and other sweeteners that are full of chemicals like Aspartame & Sorbital. These chemical sweeteners are so bad for you and can cause a number of negative side effects like, headaches, nausea, vomiting, diarrhea, blurred vision, and weight gain.


This natural food product can be found at any grocery store, or health food store. It’s also produced by a number of different companies, like PC, etc. I think there is even a “Stevia” brand of its own.
I use Stevia in my coffee every day. Half a package is all you need. A little bit goes a long way.

Highest Benefiting Cardiovascular Exercises!

Hey Ladies & Gents.
  
Are you all staying active in this cold weather? Are you getting your cardiovascular exercise 3-4 times per week? I hope so, because it's good for you! Just like your momma, and me say!

If it's too cold outside to jog or cycle, head indoors to the gym. Or do the stairs! Remember the stairs? If you have stairs in your home. Run up and down them for 30 minutes 3-4 times a week. It's really good exercise, and you don't even have to leave the comfort of your home. If you don't have stairs in your apartment, or a gym in your apartment, just use the stairwell access!
If you do have a gym membership, or a gym in your condo. Get your butt down there and sweat! Sweating is good for your skin too BTW's. It cleans out your pores.

Calories Burned Based on 30 minutes, of a 150 pound person:

Sex - intercourse	144
Jumping jacks - moderate	153
Skating - moderate	171
Walking 4 mph (fast)	176
Swimming - moderate	207
Shovel Snow	207
Jogging	238
Stair Step Machine	238
Stationary bicycle / spinning - moderate	238
Rowing machine - moderate	238
Walking - up stairs	274
Jumping jacks - vigorous	274
Running 5 mph	288
Skiing - downhill	297
Rowing machine - vigorous	297
Skating - vigorous	311
Swimming - vigorous	333
Rock climbing	374
Elliptical trainer	387
Stationary bicycle / spinning - vigorous	387

Yes I put Sex at the top of the list. It burns the least, but is totally the most fun!
 The Bold & Italic exercises can be done in or around your own home. No need for a gym!

Splenda - Low Calorie Sweetener Alert!!

(NaturalNews) James Turner, chairman of Citizens for Health, an international non-profit consumer health education group, declares in a press release that he is shocked and outraged after reading a report of the findings of a Duke University study that link the use of the artificial sweetener known as Splenda to weight gain and other health problems. "The report makes it clear that the artificial sweetener Splenda and its key component sucralose pose a threat to the people who consume the product. Hundreds of consumers have complained to us about side effects from using Splenda and this study … confirms that the chemicals in the little yellow package should carry a big red warning label," Turner warns.

Could Using Splenda Make You Fat?

The study, which was published in the Journal of Toxicology and Environmental Health Part A, provides "evidence that, in the animals studied, Splenda reduces the amount of good bacteria in the intestines by 50%, increases the pH level in the intestines, contributes to increases in body weight and affects the P-glycoprotein (P-gp) in the body in such a way that crucial health-related drugs could be rejected," according to the press release. Instead of being absorbed as intended, Turner notes that medicines such as those used for chemotherapy, AIDs treatment or heart conditions could go right to the intestines instead. While the study was conducted using male rats, researchers were able to evaluate the results to determine possible side effects in humans. Turner notes that a rat study was also used by the manufacturers of Splenda to get approval from the U.S. Food and Drug Administration (FDA) in order to market the product to humans.

Use Over Time Could Cause Side Effects

"A person eating two slices of cake and drinking two cups of coffee containing Splenda would ingest enough sucralose to affect the P-glycoprotein, while consuming just seven little Splenda packages reduces good bacteria," Turner explains. While there is no cause for concern for one-time use, Citizens for Health reports that side effects can occur after use over a period of time. Turner also mentions that Johnson & Johnson reports that Splenda is not absorbed by fat and that there is now "unmistakable evidence" to the contrary.

Consumer Group Wants Warning Label on Splenda

The California Assembly Committee on Health will hear testimony from Citizens for Health on October 3, 2008. The committee is looking into the use of deceptive advertising in order to encourage the sale of unhealthy food products (like artificial sweeteners), according the press release. "We are calling today on the FDA to immediately accept our petition filed over a year ago and initiate a review of its approval of sucralose and to require a warning label on Splenda packaging cautioning that people who take medications and/or have gastrointestinal problems avoid using Splenda. … The FDA should not continue to turn a blind eye to this health threat," said Turner.

About the author

Joanne Waldron is a computer scientist with a passion for writing and sharing health-related news and information with others. She hosts the Naked Wellness: The Gentle Health Revolution forum, which is devoted to achieving radiant health, well-being, and longevity.


Learn more: http://www.naturalnews.com/024543_health_Splenda_weight.html#ixzz18lcpF1b1

Holiday Eating Tips - Eat This Not That

I got these very helpful holiday eating tips via the government health program. Check them out, they are very accurate in terms of what to avoid, and what to do over the holidays when celebrating. They also reinforce what I had posted last week about Holiday Eating Tips.

* Click on the Pictures for a larger view.

Tonight's Workout Video - The Cobra Push Up

Workout Tutorial Video - Posting TONIGHT

Hey Peeps,

Sorry for the lack of postings over the weekend. I was away for two days skiing at Blue Mountain in Collingwood Ontario. GREAT AMAZING fun, and good weather. Not too busy either.

I literally think that my hams quads and gluets are much stronger than two days ago. Skiing and snowboarding is amazingly good exercise for your legs and core! Get out on those slopes as much as you can this season! Take a lesson if you need to, it's well worth it, trust me!


I'll have a new video or two posted tonight:

1. One Chest exercise that I missed from last week
2. Abdominals!!! You know we all love to hate ab work outs!

Check back later tonight for the vids.

D
xo

Dirty Talk! My New Obsession!!!

Today's Workout Video Tutorial - Push Ups

Ice Skating

Ice Skating a Canadian winter staple past time! We all know how to do it, no matter how "bad" we are, we still manage to dust off those skates each winter, and um glide along on some local ice. Ice skating is great exercise, and an amazing workout for your Gluets, Hams, and Quads (Butt, Back of your leg, and front of your legs).

Spending just one hour outside in our beautiful winter wonderland skating will burn around 300 calories at a moderate pace. If you kick it up a notch (and maybe race a friend) you could be burning close to 500 calories in an hour. Not to mention tightening and defining those leggers of yours!

This is a picture of my friend Matt. Figure skating coach extraordinaire!! Look a his butt! Pretty good eh?!  I know Nikki loves it ;)


So get outside this winter, grab your skates, or borrow a friends and enjoy what our country has to offer while working on your fitness ;-)

For those who are unlucky to take part in a balmy snowy afternoon of skating...Grab your roller blades, and check out the view on the beach! 



At My Desk

These are the Vitamins & Supplements at my desk, that I take daily.

1. Multi Vitamin - Total Body Support.
2. Omega 3-6-9 - Cardiovascular System & Heart support.
3. Vitamin C - Immune System Support.

Just in case you're wondering.

Top 10 Power Foods!!

1) Salmon. Fatty fish may not sound healthy, but study after study confirms that consumption of salmon lowers the risk of death from heart disease. It is indeed the fat, in particular, the omega-3 fatty acids -- that help the heart by preventing sudden and fatal disturbances in heart rhythm. Fresh fish does taste better, but canned salmon is also high in omega-3 fatty acids.  

2) Nuts. Make the perfect healthy snack! Almonds, peanuts, walnuts and hazelnuts are bite-size powerhouses of health-promoting substances that help prevent heart disease and cancer. High in monounsaturated fat, vitamin E, magnesium and fiber, a small, one-to two-ounce serving is all that is needed to provide health benefits. And because they have a high fat content, a small amount is surprisingly filling.

3) Beans. Yes, they are starchy, but they are also a great source of protein, fiber, folic acid, zinc, magnesium and potassium. Chickpeas are the best! Drained and rinsed, canned beans are a great, inexpensive and convenient protein source. Mix them with salads or soups.

4) Oranges. These and other citrus fruits are loaded with cancer-battling bioflavonoids and immune system-boosting vitamin C. Go for the fruit, not the sugar loaded fruit juice.

5)Spinach. This dark, leafy green vegetable is packed with vitamin C, beta carotene, vitamin A, fiber, and some calcium and iron too. These nutrients and potent antioxidants fight cancer and boost immunity, not to mention that it is a low-calorie food. Also try Swiss Chard, and Kale.

6) Sweet Potatoes. Too bad many eat them only on Thanksgiving. Sweet potatoes are among the most nutritious of vegetables since they are packed with more disease-fighting beta carotene, fiber and other antioxidants. They are starchy, however, so use them in place of white potatoes, rice or other carbs.

7) Berries. These colorful fruits contain chemicals that act as antioxidants, believed by scientists to protect the body from the stresses of age, and may reduce risk of cancer. Seek out whatever is in season, or in the frozen section, pick up blueberries, strawberries, cranberries and blackberries. Top cereal, yogurt or just eat plain as a healthy snack!

8) Oatmeal. You've certainly heard this before. It's the soluble fiber in oatmeal, oat bran or other whole grains that has been shown to reduce cholesterol and risk of heart disease. However, there are other high-fiber cereals that will do just fine like; Shredded Wheat, and All Bran. 

9) Tomatoes. You say "tomato;" I say "lycopene." This is the one vegetable where fresh is not as advantageous, because the powerful antioxidants are more concentrated in cooked varieties. Keep canned tomatoes on hand to throw in with other vegetables or pair up with fish, chicken, pork or beef.

10) Low-fat Milk or Yogurt. These dairy products are not that high in calories for the amount of calcium, protein and vitamins A and D that they contain. If you aren't a milk drinker, eat yogurt or low-fat cheese, or at least take calcium supplements. Goat's milk cheese is easier to digest (for those Lactose Intolerant)and contains all the same nutrients, but comes at a higher calorie cost. Consume appropriately.

BroncoFit has gone International!

Pageviews by Countries Canada 492 United States 186 Australia 3 Switzerland 3 Thailand 3 Croatia 2 Costa Rica 1 I just thought I'd share this cool info with all my readers! I didn't realize people around the world are reading my Blog too!! It may only be a few people. But EVERY single person counts! And I'm so happy that I have readers from other countries! I feel so humbled! :-)

Holiday Eating Tips

#1 Portion Control! - Don't over eat. Don't over drink. You'll be tempted, all the time...But just think of how you'll feel after. Guilty? Bloated? Fat? All of the above? Trust me, I know from experience. I'm planning to lose 5 pounds over the Christmas Holiday's. Do it with me!!! I'll post each day from the 24 of December, until the 4th of January all my diet and exercise I take in. Comment along with your daily habits, and lets loose five pounds together! I want to come back to work in the New Year a fully energized and healthy person. Not rolling into it bloated and 10 pounds heavier.

#2 Frequent Smaller Meals! - This is key to keeping that "furnace" we call your metabolism burning hot! Instead of three large meals. Break it up into 5-6 smaller meals. Have a small Holiday dinner, and then a second two hours later. Graze!

#3 Choose the Right Foods! - Choose the fruit & cheese plate over the deserts platter. Try the olive & tapas plate over the deep fried finger foods. Load up on Turkey, Ham, Green Beans, and Sweet Potatoes instead of Stuffing, Bread and White Mashed Potatoes. BUT if you must dive into the buttery white carbs, just remember Tip #1! Avoid large amounts of empty carbs. A little carbs is fine, but it shouldn't be your entire meal.

Merry Christmas from AussieBum

Wanna look like this guy? Read my blog daily! And apply my workouts, and healthy eating tips to your everyday life!! :-)

Stay Warm!!!!

TORONTO - It's going to be a wet and chilly day for half the country.
Environment Canada has issued a swath of weather warnings stretching from Ontario to the Maritimes.

Temperatures dropped fast overnight in Ontario, prompting a flash freeze warning in the south-central part of the province.

Northeastern Ontario could get 15 and 30 centimetres of snow and gusty northerly winds.
Environment Canada is also calling for freezing rain in southern Quebec and snow in the northern parts of the province.

Meanwhile, strong, "potentially damaging" winds and heavy rains are expected in the Maritimes. Rain is forecast for all of New Brunswick with a maximum of 100 millimetres expected in southwestern areas by Tuesday.

A powerful storm pummelling parts of the U.S. has also cancelled or delayed a number of flights out of Pearson International Airport to New York, Chicago and Boston.

Ab Workout - 6 Pack!

Hey there readers. Great ab workout for you today!

I found this guys ab workout to be very very excellently done! I follow him on Twitter (@absperfection) and he seems to know his stuff. Checkout the video for a fully comprehensive ab workout! Done in under 10 minutes.

Bad music, but good routine!

If you want to strengthen your core, and rip your abs, you should be completing this exercise 3x times a week!

Perfect Prime Rib. A Perfect Holiday Protien!

This cut of beef is extremely tender, unbelievably juicy, with a bold flavor that needs no dressing up. And the best part? Preparing a perfect rib roast is easy, once you know a couple tricks.

Choosing Your Roast

Shopping for a roast can be confusing because the very same cut of meat goes by several different names. "Prime rib" is the most famous term, but the word "prime" actually describes the grade of the meat, not the cut. (The top three grades of beef are Prime, Choice, and Select.)

Meats graded "Prime" are sold almost exclusively to restaurants, so you probably won't find "prime rib" at the grocery store. Instead, look for roasts labeled "rib roast," "eye of the rib roast" or "standing rib roast." A boneless rib roast may be called "eye of the rib" roast--or if the ribs are still attached, a "standing rib" roast. The meat will be more flavorful if you roast it with the ribs still attached, but a boneless roast is definitely easier to carve. If you buy a roast with the ribs attached, have the butcher remove the the backbone, or the roast will be difficult to carve. 

Season Simply

Rib roast doesn't need a marinade or any complicated preparations; the meat speaks for itself. If you like, prepare a simple seasoning rub: fresh herbs, lemon zest, garlic, pepper and Dijon mustard are all good matches for beef. To infuse even more flavor into the meat, sliver the garlic, make tiny slits in the roast and insert the garlic bits. You can cover the meat with the spice rub up to 24 hours in advance; wrap it tightly with plastic wrap and refrigerate until you're ready to roast. No need to bring the meat up to room temperature first; you're going for a pink center, so it's okay if the outside heats up faster than the inside. Don't salt the roast until right before cooking.

Roasting Tips

Place the meat in a roasting pan that's slightly bigger than the roast itself. If the pan is too big, the juices from the meat will spread out in the pan and evaporate. For a boneless roast, it's best to use a roasting rack. If you've chosen a bone-in roast, the bones themselves will serve as your roasting rack. One side of the meat will have more fat on it; you want this side facing up so the meat will baste itself as it cooks. Don't add water to the pan, and don't cover it! 

Time and Temperature

There are two ways you can roast:  At a low temperature for a long time, or at a high temperature for a shorter time. Your roast will shrink less if you cook it low and slow, but you won't get the same flavorful, well-browned exterior that a high roasting temperature gives you.
You can also combine the two methods by starting at a high temperature to sear the outside, then turning down the oven after 30 to 45 minutes to finish. If you're roasting at 325 degrees F (165 degrees C), the meat will take about 17 to 20 minutes per pound. If you start the roast at 450 degrees F (235 degrees C) for the first 30 minutes and then reduce the temperature to 325 degrees F (165 degrees C), allow about 13 to 15 minutes per pound.

 Make this show-stopper of a main dish for a stress-free holiday dinner!! :)

Push Ups Are Back

Push ups are an excellent exercise for ANYONE looking to improve upper body strength. It works your chest, arms, and abs all at once! Plus you can do push ups anywhere and don't require any equipment.

The Basic Push Up is a great classic move:
Begin with your hands just wider than shoulder width apart. Lower your body to the floor, and push up! Remember to keep your back straight/flat. Don't let your tummy sag down it it will add unnecessary pressure to your lower back.

  

The Cobra Push Up is a bit more challenging. So if you're just beginning, or easily exhausted from the basic push up, I would wait to tackle the Cobra. Do two weeks of regular push ups until you can do 25 without a rest, then move into the Cobra Push Up.
Begin with your bum high in the air (arms and hands just wider than shoulder width apart). Lower your chest to the floor while keeping your bum up. Then as you push up tuck your bum under and press your chest up and out. It's kind of like the Bend & Snap, but in Push Up form!

 

Hand Placement options.

• Wide Placement (even further apart than the basic), isolates your chest even further.
• Closed Placement (close together-almost touching), isolates your triceps.

Healthy Snacking

When choosing a mid morning, mid afternoon or even late night snack, there are two main things to consider for healthy eating.

1. The snack size should not be any larger than your fist. Great options are: Apple, pear, Banana, almonds, pistachios, pop corn, berries, carrots, grapes, etc.
2. Choose a snack with at least 3 grams of fiber. This helps you stay fuller longer.

Happy & healthy snacking!

Delayed Workout Video

I'm really sorry that I haven't put up the workout video from last night. I had more challenges filming myself that I thought I would, so I know now I need an assistant.

Anyone want to help me by being my videographer? I can't pay, but I can return your time in free personal training, and/or custom meal plans.

Leave a comment, or email if you're interested. branco_derrick@yahoo.ca

Healthy Lunch vs. Unhealthy Lunch

To give you a clear example of a healthy lunch versus an unhealthy lunch, I have taken two photos for your viewing pleasure.

Photo ONE is of my lunch today: Tuna Salad with homemade dressing.
Photo TWO is of my dear friend and colleague Francis' lunch: Cauliflower Cream Sauce & Cheese Pasta - "Mac N' Cheese"

Ingredients:

-Fresh Romaine Lettuce

- Roma Tomatoes

- Crisp Cucumbers

- Goat Cheese

- Crushed Walnuts (for texture, and added calcium & nutrients)

- One can drained chunk light tuna

Dressing (Homemade):

-2x tablespoons of EVOO (Extra Virgin Olive Oil)

-1x tablespoon of Balsamic vinegar

-1x tablespoon of Dijon mustard

-1/2 teaspoon of organic cane sugar

Ingredients:

Not fully known. This was a takeout order from Fabarnak on Church St.

But I can tell you the main elements of this lunch.

1) White Pasta - Emply carbs and starch.

2) Lots of processed Cheese - Fat.

3) Cream Based Sauce - More Fat and calories.

Moral of the story. Make your own lunch at home this way you know exactly what you're putting in your body. Eat lots of fresh vegetables, and lean meat. Plus making your own lunch saves those pennies!



Hump Day Work Out - Compound Sets

I will be showing you some great exercises you can do in the comfort of your own home. I'll be filming by myself, so it might be a bit tricky, but I'm sure I'll figure it out.

Tonight's workout will consist compound sets of chest and back exercises, so if you're doing these at home you'll need to buy a set of dumbbells. You can pick them up a Crappy Tire, or any fitness equipment store (I think Wal Mart even carries them).

- Compound Set is any exercise where you incorporate more than one muscle group. for tonight we will be mixing back and chest. One full chest exercise, ie Regular Push ups, followed by one full set of Back Row. Then we repeat. Chest & Back, Chest & Back, until we are finished. It gives the muscles a bit of a break, and is a good change from doing one muscle group all at once.

We will begin with some compound sets of push ups.

1. Regular Push up
2. Wide Push up
3. Close Handed Push up
4. Diamond Hand Push up (Option #2 - More difficult)
5. Dumbbell Press

Then followed by:

1. Back row
2. Dumbbell Lift
3. Lower Back lifts

For our chest we will be completing 2x sets of each exercise. 8-12 reps per set. As the sets move along, it will be harder and harder to reach the rep goal, so we have to fight and push!

For the back exercises, we will be completing 3x sets of each, 10-12 reps each set.


We will also be doing some abdominal exercises! Yay! the best part! :)

So stay tuned, I'll have the video up tonight so you can follow along.