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Ski Trip - Mont Tremblant Quebec

 

This is my friend Alex. Our hotel is the only ski in/out hotel in the Village.

First ski of the day

 

Me at the top of Mont Tremblant. Almost done for the day.

Love Cardio

Oh, you love cardio. I know it!!

If you plan on doing cardio on the same day as your resistance training, it's better to do it after your weight routine. While it's true that a 5-minute cardio warm-up is necessary before any resistance training, doing intense cardio beforehand will deplete most of your available blood sugar, which you need for those quick bursts of energy that resistance training requires.

Also, cardio will fatigue your muscles before you lift a single weight, which will prevent you from maxing out your muscles' potential. On the days when you are resting your muscles and doing cardio alone, the best time of day is absolutely any time. The most important thing is that you do it!

Easy Exercises Even Couch Potatoes Can Handle

With a hectic work schedule followed by demands at home, it may be hard to squeeze in a trip to the gym. The good news is you can incorporate smaller changes in your daily routine to boost your overall day-to-day fitness requirements. The Canadian Health Guide now states that you should have at least 60 minutes of physical activity each day to maintain health and healthy weight.

Follow these tips to incorporate your total 60 daily minutes:

1. Park in the back of the parking lot so that you have to walk a little farther to your destination. If you're shopping. Carry your groceries, instead of using a cart. Beef up those biceps, and get rid of 'Tank-Arm'!
2. Give your house a really good cleaning. To burn even more calories, sing and dance while you work.

3. When you have a choice, use stairs instead of an escalator or elevator. Try to climb stairs quickly instead of taking your time.
4. When feasible, walk instead of driving to work, the store, or the mall.
5. Use an Swiss (exercise) ball instead of a chair. It forces you to continually contract your core muscles in the abdomen and back to stay balanced.
6. Play with your kids (or pets) — tag is a great game to get the heart pumping. Or a good old fashion game of fetch. It's so fetch.
7. Laugh, jump up and down, dance, and just enjoy life!!

2 hrs of Spinning

Today I completed two hours of Spinning class. I did the 9:30am, and then the 10:30 am class. I burned roughly 1,800 calories!!

Well, let's just say that my knees and ankles hurt now. I thought my muscles would be more sore, but it's my joints instead. I took an Epsom salt bath, and that helped a lot!

Remedies for Joint Pain:

• Epsom salt bath
• Topical analgesic cream
• Massage ;)
• Rest
• Advil

Tomorrow's workout - HOT YOGA @ Tula Yoga on Duncan & Adelaide. Anyone want to join me? Noon-thirty class! Not too early :)

I'll report back tomorrow after class, and let you all know if I'm still alive.

Vote for Me!

Hey Hey Hey,

I just entered this very cool BMW Blogger contest, and I would love it SO very much if you could vote for my entry! Pretty Please!

Here is the link to check out my blog post:
http://endrasbmw.com/ultimateblogger/Bronco28

It only takes a second to vote, so please be generous and vote for me!

Thanks!
Derrick

#1 Favourite Winter Sport

Skiing!!

So for all you winter lovers out there, grab your skis, or rent a pair and hit the slopes...Skiing is an excellent winter activity that's fun, socially oriented, fast paced, and great overall exercise! Plus it helps you get over those winter blues.

My Inspiration - Jillian Michaels

I can not say enough good things about her. I LOVE LOVE LOVE her! She inspires me every day to push harder, and achieve more!

Who or what inspires you?

Don't Be Intimidated

Okay, I know I don't need to tell you that exercise is absolutely crucial to getting and staying healthy. Still, I can't tell you how many people tell me that they aren't working out because they are afraid they'll look stupid, they fear trying something new, or, well, any other number of things you can think of. These are fears you NEED to get over. Your attitude creates your reality, so it's crucial to have the right one. If you harness your mental power with positive thoughts that you CAN do this, and WILL do this, guess what — you will.

If working out is new to you, empower yourself with knowledge — use any tool, person, support, or resource you can! Ask questions. Read up on your goals, and any articles you come across. Take classes, group fitness especially because there will be other people there like you, wanting to learn, but scared to take the first steps.

Now, if you're terrified of going to the gym, do it anyway. I understand that a gym can be a bit overwhelming the first time you go. But trust me, everyone has a first time stepping through those doors. Even I did! Remember that fat little pudgy pale white kid? That was me at one time...Everybody has felt weird about lifting the weights in front of the muscle men, moving on the elliptical for the first time, or even signing up for a class. If you're worried about what you look like to other people there, forget it. People are so concentrated what they're doing, in all likelihood they're not paying ANY attention to you. The important thing is to know that feeling of intimidation will fade. Never give up! And Never quit!

As you keep working out and becoming stronger, you will become aware of your strength — not just in the gym, but in other aspects of your life. Trust me, this will be a major boost to your confidence level and it will change your frame your mind for the better. It's all baby steps, but they make a big difference over time. Keep working out, stop feeling stupid, and start feeling great!

Winter Group Cardio

And My Personal Favourite...

Snacks Making You Fat?

Snack calories can add up fast if you're not careful. Without thinking about what you’re eating, you run the risk of making unhealthy choices and overeating between meals. But that doesn't mean you shouldn't snack. In fact, you should!

Healthy snacks add needed nutrition to your diet and, if done right, actually keep you from overeating.

So snack away! But choose wisely...I've outlined some perfect snacking options

• Fruit (Berries, bananas, apples, pears, etc)
• Nuts (Cashews, Almonds, and walnuts only)
• Baby Carrots (or other finger veggies) and hummus dip
• Celery and Almond butter
• Low fat pop corn
• Low fat yogurt (with or without granola)

Following My Advise

Ok, so I normally wouldn't shamelessly self promote myself. I don't believe in it. But the hell with that!
I've followed my own advise; fitness & nutrition tips and blog posts, and I've come a long way. So for any of those of you out there that don't believe in my abilities, as a Personal Trainer or otherwise. The photos below speak for themselves.

If you're feeling defeated, or discouraged within your fitness goals. Just remember YOU CAN DO IT! Stay focused, committed, and you will get where you want to be! I used to be 220 lbs when I was 18. Remember that sad story?! Now I have abs. You can too!

Happy Ending?

Fire Up Your Meals

Okay folks, cheat day is over! Valentine's Day has passed (thank god!), so it's time to get your eating and exercise back on track!

Eating requires lots of energy if you choose the right foods. These four types of Active Calories stimulate your body to burn more calories. (Bonus: They also curb your appetite.)

Chewy foods (lean meats, nuts, whole fruits and vegetables). These calories make your body work right off the fork. To maximize the chew factor, choose food in its most whole state—a tuna steak instead of canned tuna, apples instead of applesauce.

Hearty foods (fruits, vegetables, brown rice, whole grains and cereals). In addition to being chewy, these Active Calories are packed with fiber, take up more room in your belly (compared with other foods of the same number of calories), and leave less room for second helpings.

Energizing foods (coffee, black and green tea, dark chocolate). You can get metabolism-boosting caffeine in coffee and black tea; just be careful not to load them up with milk, cream, or sugar. Green tea doesn't have much caffeine but does contain catechins, an antioxidant that raises resting metabolism by 4% (about 80 calories a day). Dark chocolate contains both catechins and caffeine, but stick to 1 ounce per day to limit fat and calories.

Warming foods (peppers, cinnamon, ginger, garlic, cloves, mustard, vinegar). Dieters taking capsaicin, the chemical that gives peppers their burn, doubled their energy expenditure for several hours after eating, according to a new study from UCLA. Even mild peppers contain compounds that help erase up to 100 calories a day by binding to nerve receptors and sending fat-burning signals to your brain. Not much of a pepper person? Cinnamon, cloves, bay leaves, and garlic help too.

Valentine's Day

Happy Valentine's Day Everyone!

Today is a day to indulge. So eat chocolate, have a nice fancy dinner, and drink all wine and sparkling wine you want.

Worry about the calories tomorrow when you're back at the gym! :)

Ok to skip meals?

Question: Is it okay to skip meals? (to try cutting calories)

Answer: You should NOT skip meals. There are so many adverse effects to skipping meals. Not only does it slow your metabolism but it can also lead to overeating, because when you do eat, you're overly hungry.

As for cutting your calories below your recommended allowance, remember this golden rule: Never allow your daily calorie allowance to fall below 1,200 if you are a woman and 1,500 if you are a man. Falling below these daily allowances can do real damage to your metabolism and result in excessive loss of lean muscle tissue. When you dramatically reduce your calories on a consistent basis, it can slow your metabolism or trigger a plateau. Consistent exercise — plus the occasional high-calorie day — will help ward off a plateau.

Bread

Ok, let's be real here. If you're struggling to loose weight, one of the key elements to shedding pounds is bread. Bread never made anyone skinny. So try cutting out your bread and refined flower products for two weeks. I guarantee you'll loose weight.

Bread = empty calories.

Some people can metabolize bread and not gain weight. But most of us can't.
Take the challenge; Cut out bread for two weeks. And thank me later.

Bike Rally 2009

Can you guess which rider is me?

Friends For Life Bike Rally 2011

It's official! I'm participating in the 13th Annual Friends For Life Bike Rally 2011. This will be my 4th year cycling in this one of a kind ride! From July 24 - 29, 2011, I will join over 400 Riders and Crew members in making the 600km journey from Toronto to Montreal in support of Toronto People With AIDS Foundation (PWA). PWA provides accessible, direct and practical services to men, transmen, transwomen, women and children living with HIV/AIDS.

This is my pledge page. Please sponsor me in support of PWA Toronto. My fundraising goal is $2,200!
I have included a little video clip from 2009, the last year I participated (I took 2010 off). I'm Rider #17 arriving into Montreal...See if you can spot me!

Price Tag

OH, and this is a really great song too! ;)

Meeeowww! Love the Cat Suite!!

He Wasn't

Very early Avril....


He really wasn't what I wanted, or what I thought.

Oh ya, and it's a great song to workout to!

Pace Yourself

Believe it or not, your muscles do not get stronger during your workout; it's after the workout that they grow and develop. Intense strength training places huge demands on your muscles. To adapt to those demands, your muscles need adequate recovery time to rebuild and get stronger. As important as it is to stay the course and not get lazy, it's just as important to know when to cut yourself a break so you don't burn out, and your body has a chance to process all of the work you're doing.

Do not train a muscle group more than twice a week, and make sure it rests between training sessions. I want you to have at least two days in between training the same muscle groups. When you work a muscle, the muscle fibers tear. Given the proper rest and discovery, your muscle fibers will repair themselves and grow leaner and stronger. But if you train the muscle too soon and impede its recovery, you can damage the muscle and break it down.

Additionally, you should never exercise intensely for more than two hours at a time. When you hear some buff celebrity talking about how he trained six hours straight a day to get ready for his latest action movie, he's talking a load of embellished bull that makes the ordinary person feel totally inferior. We have lives, we can't possibly do that! However, spending that much time working out is not only impossible, it would be counterproductive, as it would throw the body into a state of overtraining and make it more prone to metabolize its own lean muscle tissue for energy.

BodyPump by LesMills is available at all Goodlife Fitness locations. And they have a similar class at all Extreme Fitness locations called Body Blast,which is basically the exact same class.

If you dont have a Goodlife, or Extreme close by, there are a number of local and international gyms that offer classes like this one. It's basically a 60 minute strength training workout to tone and build your muscles, with a cardio component. The focus is high reps, with low weight, and a high constant heart rate.
LesMills is a fitness company based in Australia, and is #1 in group fitness in the world! Constantly paving the way with new and progressive exercise routines.

I fully endorse their classes, and urge you to try one if you have a membership at Goodlife, or Extreme. Even if you don't have a membership, you can go online, and often get a promo for a few free classes. Just print it out and take it to your nearest club. Try it with a friend for support. You wont regret it, trust me!

5 Exercises That Make Sex Better

1) Weight Lifting

2) Kegels... Yes, men can do them too. It strengthens the pubococcygeus (PC) muscles. The muscle group attached to you pelvic floor that controls the, you know, "movement" of your manhood.

3) Yoga

4) Swimming

5) Fast Walking

...Just saying...

Chickpea Salad

Try this fresh and healthy salad recipe.

Ingredients

• 1 can cooked, drained and rinsed, chickpeas
• 2 Roma tomatoes, diced
• 1/2 English Cucumber, diced
• 2 tsp chili flakes
• 2 tsp salt
• 1 tbsp honey
• 1 tbsp EVOO
• 1 tbsp Sesame Oil
• 2 tsp Wasabi powder

Combine all ingredients. Toss and serve!

One Rep Max Workout

The One Rep Max workout is not necessarily for beginners. But for a more intermediate person who is looking to make gains, or to overcome the fitness plateau. And ORM workouts can only be completed in a gym where there is fully working and safe equipment. I would also recommend doing this for the first time with a workout buddy, or personal trainer. Just until you feel comfortable doing it on your own.

One Rep Max workout is a type of training where you perform only 1x set of weight training per muscle group. But that one set you perform is at your Max Rep Weight. Which means it's a very heavy weight, and it can be very challenging. The science behind this is that you don't need to be training with multiple reps and sets for your muscles grow stronger and larger. Thus ORM was invented...In Australia I think.

The benefits of ORM workouts is that it's a more intense workout, which will help you to build strength and power. Plus for those of you don't have a lot of time, it's a shorter workout. Basically, you get more bang for your buck. BUT I only recommend training with a ORM 1-2 per week.

Each major muscle group should be trained in one ORM workout session. Which will take about 20-30 minutes in total. We always train the largest muscle group moving to the smallest; because it takes more energy to train large muscle groups.
- Legs
- Back
- Chest
- Arms
- Abdominal
*In that specific order.

First we begin by figuring out what weight is your Max Rep Weight. Because we are only doing 1x rep, we have to make it count! Now, when selecting the weight, select a weight where you feel extremely exhausted, and should not be able to complete 12 reps. 10 reps would actually be better. So remember to select a challenging enough weight that you cannot perform anymore reps past 10 or 11. Make sense?

This weight will change for each muscle group, so just keep in mind the formula. MRW = 80% - 90% of total weight exertion. Keep a workout journal so you can track the weight you choose for each exercise. And so that you can follow your progress.

The training circuit is:

1) Leg Extension

2) Leg Curl

3) Steated Back Row

4) Chest Press

5) Triceps Extension

6) Shoulder Press

7) Bicept Curl

8) Abdominal Crunch

(There are many different ab machines, so any one will do. Juts make sure it's weighted)

Also remember to move from each exercise to the next very quickly to keep your heart rate up. Don't rest more than 60 seconds (until you're fully complete of course). This acts as a circuit training exercise which will boost your cardiovascular capacity. Two birds, one stone....30 minutes. You're done!!

Recovery tip: Stretch after. Have a protein shake, or each a 6-8oz portion of protein right after.
And if you really feel tired, or that you may be soar the next day, take a warm Epsom salt bath.



Monday Blues

Fighting the Monday blues?...I know I am. What helps me get over it, and back on track are a few easy and simple things.

Vitamin D. Take a vitamin D supplement. It will help to improve your mood, and replenish any losses over the weekend. 1,000 IU is sufficient per dose. We tend to lose Vitamin D when we drink alcohol, or miss out on sunlight (which is easy to do this time of the year).

Fruit. Eat lots of fruit. The vitamins and minerals will give you your energy back!

Exercise. Get back on the wagon and hit up the gym. Get on a bike, or treadmill, or take a spinning class. Or walk home from work. Anything you can do to get your blood flowing and heart rate up will revitalize you, and recharge your battery.

Home Fitness Essentials

Do you workout at home instead of a gym? Wondering what equipment you need?
These are essentials:

Swiss Ball & Medicine Ball - Everyone should have a Swiss Ball at home. It's a perfect piece of equipment for your core, abs, and working stabilizer muscles.

Set of Dumbbells - A set of two dumbbells. depending on your fitness level you should have one set that is moderately heavy, and one set that is heavy enough you are challenged with them.

Chin Up Bar or Resistance Bands - If you have space for a chin up bar, I recommend it over the  bands. Pull ups is the #1 exercise for building upper body strength.

Checkout this site for all your equipment needs.

mish mash: Flashback Friday: 'Black Hole Sun' - Soundgarden (...

mish mash: Flashback Friday: 'Black Hole Sun' - Soundgarden (...: "'Black Hole Sun' - Soundgarden (1994) When I was 12 or 13 I used to be in a bowling league (yeah I know, hardee har har), at the downtown b..."

Electric! New Fav Song - Great to workout to!

Motivation is Required

10 Ways to Work in Your Workouts

Everyone needs to get a certain level of physical activity just to stay healthy. Each week, you should be engaging in at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise, plus a minimum of two strength-training sessions. And if you want to lose weight, you may need to work out even more

How to Work In Working Out

1) Schedule 10-minute workout sessions. If blocking out time for a 30-minute aerobic exercise workout seems impossible at first, start by finding 10 minutes three times a day.

2) Find a workout buddy. Having a friend to exercise with can help motivate you to schedule a regular workout and stick with it because you won't want to let down your buddy. 

3) Join a gym. You may find even more motivation from working out in a group and feel challenged to extend yourself more if other members are slightly more fit than you are.

4) Make your chores part of your fitness routine. You can burn calories by doing everyday chores. Raking leaves, mowing the lawn, washing the car, dusting around the house, or running a vacuum cleaner can count as moderate exercise, particularly if you perform these activities vigorously.

5) Take extra steps. Make it a little harder on yourself to get where you're going. Take the stairs, not the elevator. Park farther away from a store's entrance, and walk between stores, if possible, when you’re out running errands. 

6) Find an exercise activity that really engages you. It could be a team sport such as basketball or softball, a more individual pursuit such as jogging or bicycling, or a group activity like step aerobics or Zumba. The important thing is that the activity appeals to you so much that you look forward to it.

7) Pick a workout time that feels right to you. Do you find it easier to exercise before you go to work? Or would you rather exercise at lunchtime, as a nice break from the workday? Maybe you prefer to end your day with a session at the gym before heading home. Identify your best time and you will be more likely to stick to it.

8) Workout with your family. Spend time with your family pursuing activities that will improve everyone's health. Participate in a community centre, or take the whole family out skiing, or ice skating.

9) Use social gatherings as a starting point for exercise. Organize an after-church spinning class with other members of your friend circle, or office. It's easier to get moving when you're already out of the house, and the people in your group will motivate each other.

10) Reset your daily schedule. Get up a half-hour earlier to give yourself time to fit in a workout. Take a red pen to your daily calendar and look for activities you can drop or do at another time to make room for exercise. Remember that every minute spent exercising is a worthwhile investment. Remember that part of fitting exercise into your day is wanting to fit it in. And always try your best to diversify your exercise.

Mildly Obsessed with Avril

Ok so in reality, I'm actually really obsessed with Avril, and I always have been. I just really like her lyrics, and melodies. Plus she is a great song writer. Say what you will about her, but she's rich and popular...Something everyone wants....And she's a Napanee girl, so she can't be all bad.

These are my two current Avril Fav's.

Keeping Up With The Cardio's

Are you keeping up with your Cardiovascular fitness? Is it part of your New Years resolution, or healthier lifestyle adoption?

If you find yourself falling behind in cardio, just remember these simple points...

• To maintain a healthy cardiovascular system, all you need to do is keep your heart rate up for 30 minutes per day. And it doesn't even have to be all at once. 15 minute walk to work, and 15 minute walk home. There's your 30 minutes for one day.

• No access to a gym? That's not a problem. Do you have a set of stairs in your primary residence? Take the stairs. Or as I like to call it; "DO the stairs"!!... Or take the stairs at work - both ways, up and down. If you're looking for a more intense cardio workout on the stairs. Run them up and down until you cant do it any longer. Take a break. And do it all over again until exhausted. Cheap and easy cardio.

• Want to loose some body fat? You'll need to push harder, and reach your second wind. Maintain a moderate to high cardio level for 45 minutes.

• Walking. Walking is one of the best exercises you can perform. Walk anywhere you can. It's also very very good for your skeletal strength, and joint resistance.

• If you do have access to a gym. Hop on that treadmill. Or for a change of pace, take a aerobic fitness class. They are fun and exude energy!

For Brian

Foods that Put You In The Mood

Wink Wink, nudge nudge....Serve these foods to your Valentine lover to make this V-day extra special!

Oysters - Some say it's because they're high in zinc, while others say it's because they resemble a woman's vulva — either way, oysters are among the world's oldest reputed aphrodisiacs.


Chocolate - Full of disease-fighting antioxidants, chocolate is now considered a super food with potential health benefits.When indulging, try to choose dark chocolate with at least 60 percent cacao — the more cacao the better, since this is probably the source of chocolate's health benefits.

Red Wine - No romantic dinner is complete without a good bottle of wine. A properly paired wine will enhance the taste of your food and, hopefully, get the two of you in the mood for love, since moderate amounts of alcohol can lower people's inhibitions and help them relax. An extra bonus: Drinking a small amount of wine (especially red wine) daily may increase your HDL (good cholesterol).


Ginseng - Many aphrodisiacs gain their reputation because of their resemblance to sexual organs. This is true for ginseng, an Asian herb used to boost immune function, whose name means "man root."


Chili Peppers - Chilies contain capsaicin, a compound that makes the peppers spicy. Capsaicin will also raise your heartbeat, cause you to perspire, and release endorphins that may trigger feelings similar to those experienced during sexual arousal.

Avocado - The avocado has long been considered an aphrodisiac. Its ancient Aztec name, ahuacatl, actually means "testicle," and the fruit was associated with fertility. Avocados are also considered to be a super food because they are high in antioxidants, fiber, and monounsaturated fat.


Asparagus - Known in the world of erotic foods for its phallic form, asparagus is also rich in vitamins and minerals and high in fiber.

Strawberries - These delicious summer berries are considered erotic because of their likeness to nipples. If you want to multiply the berries' "aphrodisiac" powers, dip them in warm chocolate and feed them to your lover!


Honey - Enjoy honey on its own, dissolved in tea, or in place of sugar. Honey is also known for its cancer-fighting antioxidants and wound-healing powers, though the most erotic thing you can do is drizzle it on your lover and lick it off.

If I Could Press Rewind

Best Heart-Friendly Food

Blueberries are very high in antioxidants, which neutralize free radicals associated with cancer and heart disease. The antioxidants in the fruit help keep your arteries flexible and prevent plaque buildup.

Spinach or other dark leafy greens are terrific because they are high in B vitamins.

Fish is a great source of omega-3 fatty acids, as are nuts such as almonds and walnuts — all you need is a handful a day!

Italian Rice Meatballs - Daily Recipe

Ingredients

• 1 cup uncooked white rice (or brown, or batsmati for a more fragrant meat ball)
• 2 cups water
• 2 teaspoons olive oil
• 3 cloves garlic, finely chopped
• 1/2 pound lean ground beef
• salt and pepper to taste
• 1/2 cup tomato-based pasta sauce
• 1/2 cup grated Parmesan cheese
• 1/2 cup shredded mozzarella cheese
• 2 eggs, beaten
• 1 cup dry bread crumbs
• 1 1/2 cups tomato-based pasta sauce

Directions

1. Bring the rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the rice is tender and the liquid has been absorbed, 20 to 25 minutes.
2. Heat olive oil in a skillet over medium heat, and cook and stir the garlic until fragrant and soft, about 3 minutes. Stir in the ground beef. Cook and stir the meat, breaking it into crumbles as it cooks, until browned and the meat is no longer pink inside, about 10 minutes. Drain off excess grease.
3. Place hot cooked rice, ground beef, salt and pepper, and 1/2 cup of pasta sauce in a bowl, and mix thoroughly together. Mix in the Parmesan and mozzarella cheese until mozzarella cheese melts. Scoop up handfuls of rice mixture, and gently form into 2 1/2-inch balls. Place balls on a baking sheet, and refrigerate until cool and firm, about 20 minutes.
4. Preheat oven to 350 degrees F (175 degrees C).
5. Remove the rice balls from the refrigerator, and roll each in beaten egg and then bread crumbs to thoroughly coat. Return to baking sheet, and bake until the outside of the rice balls is crispy, about 25 minutes. Heat 1 1/2 cups of pasta sauce in a saucepan over medium heat, and cover rice balls with heated sauce to serve.
6. Low Carb Option Alert!: Serve with Spaghetti Squash, instead of regular grain spaghetti! It's delicioso and much easier for your body to digest!

Nutritional Information

Amount Per Serving  Calories: 643 | Total Fat: 22.1g | Cholesterol: 163mg